Stepping into The Keg Steakhouse means choosing between prime cuts and indulgent sides, yet balancing that rich menu with your daily caloric targets starts with understanding their nutritional breakdown. Knowing The Keg Steakhouse Nutrition and Calories before you order can save you from a 2,000-calorie surprise. This guide breaks down the most popular menu items so you can plan a meal that fits your macros without ruining the experience.
The Keg Steakhouse Nutrition And Calories
Most people assume a steak dinner is just protein and fat, but the real numbers come from the add-ons. A 6 oz filet mignon is a lean choice, but the garlic butter on top adds about 100 calories. The Keg also serves generous portions, so a “single” entree often feeds two people. You need to look at the full plate, not just the meat, to get an accurate count.
Signature Steak Cuts And Their Counts
Here is the breakdown for the core steaks, based on standard preparation without extra toppings. These figures are estimates from published nutrition data and can vary by location.
- Filet Mignon (6 oz): Approximately 380 calories, 22g fat, 42g protein. This is your best bet for a lower calorie protein hit.
- New York Striploin (10 oz): Around 540 calories, 32g fat, 55g protein. The higher fat content gives it more flavor but adds calories.
- Top Sirloin (8 oz): Roughly 420 calories, 24g fat, 48g protein. A solid middle-ground option.
- Prime Rib (10 oz): Expect 680 calories, 50g fat, 48g protein. This is the heaviest cut on the menu due to marbling.
- Baseball Top Sirloin (10 oz): About 460 calories, 22g fat, 60g protein. Often a leaner choice than the striploin.
Remember, these numbers are for the steak alone. If you order the “Oscar” style with béarnaise sauce and crab, add 250-300 calories. If you ask for mushrooms and onions, add roughly 60 calories.
Appetizers That Wont Wreck Your Day
Appetizers are where calorie counts spike quickly. The Keg’s appetizer menu is designed for sharing, but it is easy to eat half the plate yourself before the meal arrives.
- French Onion Soup (Bowl): 320 calories. High sodium, but lower calorie than fried options.
- Baked Garlic Shrimp: 410 calories for the full order. The butter sauce is the issue here.
- Keg Caesar Salad (Side): 180 calories without chicken. Ask for dressing on the side to save 80 calories.
- Bacon Wrapped Scallops: 290 calories for three pieces. A good protein-forward start.
- Spinach Dip: 890 calories with the bread. Skip this if you are counting.
A smart move is to order a side salad and a cup of soup instead of a heavy appetizer. That combo lands around 350 calories and fills you up before the steak arrives.
Sides And Sauces: The Hidden Calories
The Keg serves most entrees with a choice of two sides. This is where you can save or spend 500 calories. The baked potato with sour cream and butter is a classic, but it is heavy. The garlic mashed potatoes are also calorie-dense.
- Baked Potato (Plain): 220 calories. Add butter and sour cream, and you are at 380.
- Garlic Mashed Potatoes: 310 calories per serving. They are whipped with cream and butter.
- Seasonal Vegetables (Steamed): 90 calories. Best choice for volume and fiber.
- Caesar Salad (Side): 280 calories with croutons and dressing.
- Rice Pilaf: 210 calories. A lighter starch option.
- Béarnaise Sauce (Side Cup): 280 calories. Do not pour this on everything.
If you want to keep your meal under 700 calories total, choose the filet, steamed veggies, and a plain baked potato. That combo gives you protein, carbs, and fiber without blowing your daily budget.
How To Order Low Calorie At The Keg
You do not have to skip the steakhouse experience to stay on track. Follow these steps to build a meal that works for your goals.
- Ask for all sauces and butter on the side. This gives you control over how much you eat.
- Choose a lean cut like the filet or sirloin. Avoid the prime rib if you are watching saturated fat.
- Swap the starch for a double order of steamed vegetables. This adds volume without many calories.
- Request your steak be cooked without extra butter. The grill does not need it for flavor.
- Skip the bread basket. That adds 300 calories before you even order.
- Drink water or unsweetened iced tea. One glass of wine or a cocktail adds 150-250 calories.
These small changes can reduce your total meal by 400-600 calories. You still get a great steak, but you leave feeling satisfied instead of overly full.
Dessert And Drink Pitfalls
The Billy Miner Pie is famous, but it packs 610 calories per slice. The Keg’s cheesecake is over 700 calories. If you want something sweet, share one dessert with the table. That way you get a few bites for around 150 calories. Alcoholic drinks are another hidden source. A Keg Caesar (their version of a Bloody Mary) has about 220 calories. A glass of red wine is 125 calories. Stick to one drink max if you are counting.
Frequently Asked Questions
Does The Keg post full nutrition facts online?
The Keg does not provide a complete allergen or nutrition chart on their public website. You can ask for a printed nutrition guide at the restaurant, but availability varies. Your best bet is to ask your server for specifics on preparation.
Is the Keg steak high in protein?
Yes. A standard 8 oz steak provides between 45 and 60 grams of protein. That covers most of your daily requirement in one sitting. Pair it with vegetables to balance the meal.
What is the lowest calorie steak at The Keg?
The 6 oz filet mignon is the lowest calorie cut, coming in around 380 calories before toppings. The top sirloin is also a lean choice at roughly 420 calories for 8 oz.
Can I eat at The Keg on a keto diet?
Yes. Order a fatty cut like the ribeye or striploin, skip the potato, and double up on non-starchy vegetables. Ask for extra butter on your veggies to increase fat intake without carbs.
Are the Keg sides gluten free?
The steamed vegetables and plain baked potato are gluten free. The garlic mashed potatoes may contain flour as a thickener. Always confirm with your server about cross-contamination risks.
Understanding The Keg Steakhouse Nutrition and Calories is about making informed swaps, not depriving yourself. You can enjoy a premium steak dinner and still hit your protein goals. Just watch the sauces, choose your sides wisely, and share the dessert. That way, you leave the restaurant feeling good about your choices, not guilty about the bill or the calorie count. Plan ahead, ask questions, and you will find that a steakhouse meal fits into almost any balanced diet.