Chain steakhouses rarely publish their full nutrition numbers upfront, so knowing what to look for on the Saltgrass menu saves you from guesswork. Getting a handle on Saltgrass Steak House Nutrition and Calories before you arrive is the smartest way to enjoy a hearty meal without derailing your daily targets.
The menu is big, and the portions are generous. But you can still make solid choices if you know which cuts are leaner and which sides add the most fat. Below is a practical breakdown of what you will actually find on a typical Saltgrass plate.
Saltgrass Steak House Nutrition And Calories
Saltgrass does not list every single number on the paper menu. You have to ask for the printed nutrition guide or check the website before you go. Still, the core data for steaks, chicken, and sides is fairly consistent across locations.
Steak Cuts And Portion Sizes
Steak is the main event here. The calorie count changes a lot based on the cut and the ounces you order. A 6-ounce filet will be much lighter than a 12-ounce ribeye.
- **Filet Mignon (6 oz):** Around 320 calories, 15g fat, 45g protein
- **New York Strip (10 oz):** Roughly 540 calories, 30g fat, 55g protein
- **Ribeye (12 oz):** Close to 720 calories, 52g fat, 60g protein
- **Sirloin (8 oz):** About 380 calories, 18g fat, 48g protein
These numbers assume the steak is cooked without extra butter on top. Saltgrass often adds a pat of butter or a seasoning glaze. That can add 50 to 100 calories per steak. Ask for it without the butter if you are counting closely.
Chicken And Seafood Options
If you skip the beef, the chicken and shrimp dishes are decent alternatives. But watch out for fried items or anything described as “crispy.”
- **Grilled Chicken Breast (plain):** 280 calories, 6g fat, 45g protein
- **Blackened Shrimp (appetizer portion):** 210 calories, 12g fat, 22g protein
- **Fried Shrimp (6 pieces):** 350 calories, 20g fat, 18g protein
- **Salmon (grilled, 8 oz):** 380 calories, 22g fat, 40g protein
The grilled chicken is a safe pick. The fried shrimp taste good but they will push your sodium and fat up quickly.
Appetizers And Soups
Appetizers can eat up half your daily calories before the main course arrives. The fried pickles and the loaded potato skins are the heaviest hitters.
- **Fried Pickles (full order):** 610 calories, 40g fat
- **Loaded Potato Skins:** 720 calories, 48g fat
- **Chicken Tortilla Soup (cup):** 180 calories, 9g fat
- **House Salad (no dressing):** 150 calories, 8g fat
If you want an appetizer, split the soup or the house salad. You will save a ton of calories for the steak.
Side Dishes And Add-Ons
Sides are where hidden calories sneak in. A baked potato with butter and sour cream can add 300 calories alone. The veggies are usually the lighter route.
- **Steamed Broccoli:** 45 calories, 2g fat
- **Green Beans:** 80 calories, 5g fat
- **Baked Potato (plain):** 220 calories, 1g fat
- **Baked Potato (loaded):** 480 calories, 24g fat
- **Mashed Potatoes:** 260 calories, 14g fat
- **French Fries:** 410 calories, 22g fat
Choose the broccoli or green beans if you want to keep the meal lean. If you really want the potato, skip the butter and sour cream.
Salad Dressings And Sauces
Salad dressings are another trap. The creamy ranch or blue cheese adds about 150 calories per serving. The vinaigrette is lighter but still has oil.
- **Ranch Dressing (2 oz):** 160 calories
- **Blue Cheese Dressing (2 oz):** 170 calories
- **Balsamic Vinaigrette (2 oz):** 120 calories
- **Steak Butter (per pat):** 90 calories
Ask for dressing on the side. That way you control how much goes on the salad.
Desserts And Drinks
Desserts are large enough for two people. The bread pudding is the signature item, but it is heavy.
- **Bread Pudding:** 780 calories, 32g fat
- **Cheesecake:** 650 calories, 45g fat
- **Ice Cream Scoop:** 200 calories, 12g fat
Drinks also matter. A regular soda has 150 calories per glass. Sweet tea is similar. Stick with water or unsweetened tea to save room for food.
How To Order A Lower Calorie Meal
You do not have to skip the restaurant. You just need a plan. Here is a simple step-by-step approach to keep the total under 700 calories.
- Pick a lean cut like the filet or sirloin at 6 to 8 ounces.
- Ask for no butter on the steak.
- Choose steamed broccoli or green beans as your side.
- Skip the appetizer and the bread basket.
- Order a side salad with dressing on the side.
- Drink water or unsweetened iced tea.
This combo gives you a solid protein boost without blowing past your calorie goal.
High Sodium Warning
Calories are not the only issue. Saltgrass meals are very high in sodium. A single steak with seasoning can have 1,000 to 1,500 mg of sodium. Add fries and soup, and you can easily hit 3,000 mg in one sitting. That is more than the daily recommended limit for most adults.
If you have high blood pressure, ask for the steak without the seasoning salt. You can also request that the kitchen not add extra salt to your sides.
Frequently Asked Questions
Does Saltgrass Post Nutrition Info Online?
Yes. You can find the full allergen and nutrition PDF on the official Saltgrass website. It is not always easy to locate, so search for “Saltgrass nutrition guide” directly.
What Is The Healthiest Steak At Saltgrass?
The 6-ounce filet mignon is the leanest option. It has less marbling than a ribeye or strip, so it is lower in fat and calories.
Are The Grilled Veggies At Saltgrass Cooked In Butter?
Often yes. The kitchen usually sautes vegetables in butter or oil. Ask for them steamed without butter to cut the calories.
How Many Calories Are In A Saltgrass Baked Potato?
A plain baked potato has about 220 calories. Once you add butter, sour cream, cheese, and bacon bits, it jumps to 480 calories or more.
Can I Eat Low Carb At Saltgrass?
Yes. Order any steak or grilled chicken and swap the potato for extra steamed broccoli. Skip the bread and the dessert.
Knowing the Saltgrass Steak House Nutrition and Calories is really about making trade-offs. You can have a great meal and still stay on track. Just skip the extras, ask for sauces on the side, and pick the leaner cuts. That way you leave full and satisfied, not feeling guilty.
One last tip. Check the nutrition guide before you go. That way you are not trying to make decisions when you are hungry and the bread is already on the table.