How Many Calories Are in an 8 oz Sirloin from Outback and How Does It Fit Into Your Nutrition Diet?

October 29, 2025 •

3 min read

An 8 oz sirloin at Outback Steakhouse contains approximately 400 to 450 calories, but this can vary depending on the exact preparation and accompanying sides. This information is crucial for anyone monitoring their intake as part of a personalized nutrition diet plan.

Quick Summary

This article details the calorie count and macronutrient breakdown of Outback's 8 oz sirloin. It provides context on how a restaurant meal fits into an overall nutrition diet and offers tips for optimizing your meal choice and balancing your intake for health goals.

Key Points

Calorie Count: An 8 oz sirloin from Outback contains approximately 400-450 calories, before considering sides or added sauces.
High Protein: This cut of sirloin is very high in protein, which supports muscle maintenance and helps you feel full.
Hidden Calories in Sides: High-calorie sides like Aussie Fries or loaded baked potatoes can easily double or triple the total calorie count of your meal.
Sodium Control: Requesting your steak be cooked with less seasoning or with seasoning on the side can significantly reduce the sodium content.
Healthier Alternatives: Choosing steamed vegetables or a house salad with light dressing as a side is a simple way to create a more balanced meal.
Meal Customization: Asking for no butter or oil on your steak and sides is another way to cut down on extra fat and calories.
Portion Management: Consider ordering a smaller portion or saving part of your 8 oz sirloin for another meal to manage calorie intake more effectively.

Understanding the Nutritional Breakdown of Outback's Sirloin

The Center-Cut Sirloin at Outback Steakhouse is a popular and relatively lean steak option. While the calorie count can vary slightly based on the specific preparation, most recent nutritional data from Outback indicates an 8 oz portion contains around 400 to 450 calories. The exact numbers can be influenced by the amount of seasoning, oils, or any added sauces used during cooking.

To fully understand the nutritional profile, it is important to look at the macronutrient breakdown. A typical 8 oz sirloin from Outback is rich in protein, a vital nutrient for muscle building and satiety.

Calories: 400-450
Protein: Around 47 to 60 grams, making it an excellent source of this macro
Fat: Approximately 22-23 grams, including a portion of saturated fat
Carbohydrates: Very low, typically only 1 to 4 grams
Sodium: Can be high, ranging from 710 to 1320mg, due to seasonings

How Steak Fits into a Balanced Nutrition Diet

For many, steak can be a component of a healthy diet, particularly a high-protein or low-carb diet. However, context is key. The nutritional profile of a steak alone doesn't tell the whole story of a restaurant meal. An Outback sirloin meal often includes sides that can significantly increase the total calorie and fat count. For example, a baked potato with toppings can add hundreds of calories. Pairing your steak with leaner side dishes, such as steamed vegetables or a house salad with light dressing, is essential for maintaining control over your meal's nutritional impact.

Comparison of Steak and Side Options

To make informed choices, it is helpful to compare the nutritional information of different restaurant options. This table compares the 8 oz Outback sirloin with other steak options and common sides to illustrate how your choices impact overall calorie intake.


Item	Calories	Protein (g)	Fat (g)	Sodium (mg)
8 oz Sirloin	400-450	47-60	22-23	710-1320
6 oz Sirloin	340	35	21	1280
Baked Potato (Plain)	440	-	-	-
Aussie Fries	500	-	-	-
Steamed Asparagus	60	-	-	-
House Salad	190	-	-	-

Tips for a Healthier Outback Meal

To enjoy a delicious steak dinner while staying on track with your nutrition goals, consider these tips:

Be Smart with Sides: Instead of high-calorie options like Aussie Fries or a loaded baked potato, opt for steamed vegetables or a house salad with a low-fat dressing on the side.
Control the Sodium: Outback offers the option to request that your steak be prepared with less seasoning or with the seasoning on the side, allowing you to control your sodium intake.
Drink Water: Swap sugary beverages for water. Staying hydrated is important for overall health and can help control appetite.
Portion Control: The 8 oz sirloin is a substantial portion. If you want to reduce your calorie intake further, consider ordering the 6 oz version or taking half your steak home for another meal.
Modify Your Dish: Ask for no added butter or oil when your steak is cooked. This simple request can significantly reduce the total fat and calorie count.

The Role of Red Meat in Your Diet

Lean red meat, like sirloin, can provide valuable nutrients including iron, zinc, and B vitamins. Iron is vital for oxygen transport, while zinc supports the immune system. As with any food, moderation is key. A balanced nutrition diet emphasizes a variety of foods, and lean steak can be included as a protein source. For individuals with specific health concerns, such as high cholesterol, it is prudent to monitor portion sizes and overall intake of saturated fat. Newer research suggests that a person's overall eating pattern is more important than focusing on dietary cholesterol from single food items.

Conclusion: Making Informed Nutritional Choices

Knowing how many calories are in an 8 oz sirloin from Outback is just the first step toward making a balanced nutritional choice. The context of the entire meal—including preparation method and accompanying side dishes—is what truly determines the health impact. By opting for leaner sides, controlling seasoning, and managing portion sizes, you can enjoy a tasty meal while still aligning with your overall nutrition diet goals.

Harvard Health offers additional resources on healthy eating habits for weight management.

Frequently Asked Questions

To reduce calories, choose healthier sides like steamed vegetables or a plain house salad instead of fries or a loaded potato. Request your steak be cooked without added butter or with lighter seasoning.

Yes, Outback's center-cut sirloin is considered a relatively lean cut compared to other steaks like the Ribeye, making it a better option for those monitoring their fat intake.

An 8 oz sirloin at Outback provides a significant amount of protein, with estimates ranging from 47 to 60 grams, making it a protein-rich meal choice.

The sodium in Outback's seasoned sirloin can be high, with some estimates over 1000mg. This is a considerable portion of the daily recommended intake and should be considered, especially if you are watching your salt consumption.

Yes, lean red meat like sirloin can be included in a healthy, balanced diet in moderation. It is an excellent source of protein, iron, and zinc. Portion size and overall dietary patterns are most important.

The difference in calorie count between the 6 oz and 8 oz sirloin at Outback is roughly 60 to 110 calories. The 6 oz version typically contains around 340 calories, while the 8 oz is closer to 400-450 calories.

Yes, Outback offers modifications to help customers with their dietary needs. You can request changes like less seasoning, no added butter, or a different cooking method to adjust the nutritional content.