Outback Clam Chowder: A Nutritional Deep Dive
Outback Steakhouse's creamy clam chowder is a popular menu item, known for its hearty and flavorful profile. However, its rich taste comes with a substantial calorie count and high levels of fat and sodium. Understanding the full nutritional breakdown is essential for anyone monitoring their intake, whether for weight management or overall health. The calories, and other nutrients, are heavily influenced by the rich, cream-based recipe.
Calorie and Macronutrient Breakdown
There is a major difference in the calorie content depending on whether you order a cup or a bowl of the clam chowder. These figures are based on regional variations and data reported by nutrition tracking websites.
The Cup Serving
A single cup of Outback clam chowder contains approximately 360 calories. The macronutrient distribution is high in fat, accounting for over half of the total calories. Here's a quick look at the breakdown for a cup:
- Total Fat: 22g
- Saturated Fat: 11g
- Carbohydrates: 23g
- Protein: 13g
- Sodium: 1,060mg
The Bowl Serving
Choosing the bowl size significantly increases your intake. A bowl of Outback clam chowder packs a serious caloric punch, reaching around 710 calories. The other nutritional metrics also rise proportionally, with saturated fat exceeding the daily recommended limit for many individuals.
- Total Fat: 44g
- Saturated Fat: 22g
- Carbohydrates: 47g
- Protein: 25g
- Sodium: 2,130mg
Key Nutritional Concerns: Fat and Sodium
Beyond just calories, the high fat and sodium content are the most notable nutritional factors. For many people, a single bowl of this clam chowder represents a significant percentage of their total recommended daily fat and sodium intake. A 2,000-calorie diet is used for general nutritional advice, but this can vary based on individual needs.
- Fat: The 22g of saturated fat in a bowl is a substantial amount, exceeding the daily limit for most adults. Saturated fat has been linked to increased levels of LDL cholesterol.
- Sodium: The sodium content is also a major concern. A bowl contains 2,130mg of sodium, which is nearly 93% of the FDA's recommended daily intake of 2,300mg. High sodium intake can contribute to elevated blood pressure.
Nutritional Comparison: Outback vs. Other Clam Chowders
To put Outback's numbers in perspective, here is a comparison with other versions of clam chowder, highlighting how different preparation methods can impact nutritional values. This table is based on standard serving sizes and available data.
| Feature | Outback (Cup) | BJ's Restaurants (Cup) | Lobster Gram (New England, 230g) |
|---|---|---|---|
| Calories | 360 | 360 | 230 |
| Total Fat | 22g | 21g | 13g |
| Saturated Fat | 11g | 9g | 9g |
| Sodium | 1,060mg | 1,290mg | 820mg |
| Carbohydrates | 23g | 28g | 13g |
| Protein | 13g | 12g | 11g |
How to Enjoy Smarter
If you love Outback's clam chowder but are mindful of your health, there are a few ways to indulge more wisely:
- Opt for a Cup: Choosing the cup serving over the bowl is the most direct way to cut calories, fat, and sodium in half.
- Share the Bowl: Split the bowl with a friend or family member. This allows you to enjoy the flavor without consuming the full, high-calorie portion yourself.
- Balance Your Meal: If you start with clam chowder, select a lighter main course. Pair it with a grilled protein and a side salad with a low-fat dressing, instead of a heavy entree like a steak and a loaded baked potato.
- DIY at Home: Consider making your own clam chowder using a lighter recipe. Substituting heavy cream with milk or a plant-based alternative and controlling the amount of bacon and butter can dramatically reduce calories and saturated fat.
- Look for Lighter Variations: Explore other restaurant or canned clam chowder options that may be lower in fat and sodium. As the comparison table shows, nutritional values can differ significantly between different chowder brands and restaurants.
Conclusion
The calories in Outback clam chowder vary by portion size, with a cup containing approximately 360 calories and a bowl having around 710. While this soup is a delicious and rich option, its high fat and sodium content should be a consideration for health-conscious diners. By choosing a smaller size, sharing, or making informed meal choices, you can better manage your nutritional intake while still enjoying this restaurant favorite.
Additional Considerations
It is also worth noting that nutritional information can sometimes vary slightly by location and over time, as restaurant recipes may be subject to change. For the most precise and up-to-date nutritional data, it's always best to consult the official Outback Steakhouse website or the nutritional information provided on-site during your visit. The high saturated fat content, particularly in the bowl, is a red flag for those monitoring cholesterol. Overall, this dish is best enjoyed as an occasional treat rather than a regular menu item. For a detailed guide on understanding food labels, visit the FDA website.
