How many calories are in outback cobb salad?

December 15, 2025 •

4 min read

With the Outback Aussie Cobb Salad with crispy chicken containing 940 calories before adding dressing, knowing how many calories are in outback cobb salad is essential for making an informed dining choice. The total count varies dramatically based on your protein selection and dressing choice.

Quick Summary

Outback's Aussie Cobb Salad varies significantly in calories based on protein and dressing choices. The base salad starts at 470 calories, while adding crispy chicken increases it to 940 calories. Understanding these differences is key to controlling nutritional impact.

Key Points

Protein is key: The choice between grilled chicken (680 calories) and crispy chicken (940 calories) significantly impacts the total calorie count of the Aussie Cobb Salad.
Dressing adds significant calories: Dressings can add hundreds of calories, so ordering it on the side is recommended for better control.
Base salad calories: The Aussie Cobb Salad base, without any protein or dressing, starts at 470 calories.
Healthier modifications: Choosing grilled protein, reducing cheese and bacon, and holding the croutons are effective ways to cut calories.
High sodium content: Some versions of the Aussie Cobb, particularly with crispy chicken, have a very high sodium content, which is important for those monitoring their intake.
Salmon is an option: The salmon-based Aussie Cobb Salad is another protein choice, with 890 calories before dressing.

The Outback Steakhouse Aussie Cobb Salad is a popular menu item, but its nutritional profile depends heavily on how it is prepared. Unlike many salads that are inherently low-calorie, the addition of specific proteins and dressings can turn this dish into a calorie-dense meal. By examining the different preparation options, you can better understand and manage your nutritional intake.

The Core Ingredients of the Aussie Cobb Salad

The foundation of the Outback Cobb Salad includes fresh mixed greens, hard-boiled eggs, chopped tomatoes, bacon, Monterey Jack and Cheddar cheese, and croutons. This base already has a significant calorie count, primarily from the cheese, bacon, and croutons. Here is a breakdown of the base salad without any added protein or dressing:

Base Salad (No Protein, No Dressing): 470 calories.
Total Fat: 23g
Saturated Fat: 11g
Sodium: 740mg

Calorie Comparison by Protein Choice

Your choice of protein is the single biggest factor affecting the final calorie count. The gap between the grilled and crispy chicken options is particularly striking, demonstrating how a simple preparation change can have a major impact.

Aussie Cobb with Grilled Chicken

The grilled chicken option offers a more moderate calorie count, as the protein is cooked with less added fat. This version is often considered the healthier choice of the two chicken options.

Calorie Count (No Dressing): 680 calories.
Protein: 66g.
Sodium: 1400mg.

Aussie Cobb with Crispy Chicken

The crispy chicken adds a substantial amount of calories and fat due to the breading and frying process. This is the most calorie-heavy version of the Outback Cobb Salad.

Calorie Count (No Dressing): 940 calories.
Protein: 56g.
Sodium: 2100mg.

Aussie Cobb with Salmon

For those who prefer a fish-based protein, the salmon option offers a different nutritional profile, rich in omega-3 fatty acids, though with a higher calorie count than the grilled chicken.

Calorie Count (No Dressing): 890 calories.

Aussie Cobb with No Chicken

Opting for the base salad without any added protein is the lowest-calorie option available. This allows you to focus on the vegetables and other toppings while drastically reducing the meal's overall calories.

Calorie Count (No Dressing): 470 calories.

The Crucial Role of Dressing

Dressing is often an afterthought but can easily contribute hundreds of extra calories to a salad. The Outback menu offers various dressing choices, each with its own calorie profile. Always ask for dressing on the side so you can control how much you use.

Here are typical calorie ranges for common restaurant dressings:

Ranch: Roughly 400+ calories.
Creamy Blue Cheese: Roughly 400+ calories.
Vinaigrettes: Generally lower in calories.

Calorie Breakdown Comparison Table

To provide a clearer picture, here is a comparison of the different Aussie Cobb Salad options (calories are without dressing):


Protein Option	Calories	Total Fat (g)	Saturated Fat (g)	Sodium (mg)	Notes
No Protein	470	23	11	740	Starting point for all variations.
Grilled Chicken	680	48	15	1400	Highest protein content.
Crispy Chicken	940	54	22	2100	Highest calorie and sodium count.
Salmon	890	(Data not available)	(Data not available)	(Data not available)	Contains beneficial omega-3s.

Tips for Healthier Choices

If you're watching your calorie intake but still want to enjoy the Outback Cobb Salad, consider these tips for a healthier modification:

Order a lighter protein: Opt for grilled chicken or salmon instead of crispy chicken.
Go light on the cheese: Ask for a reduced amount of Monterey Jack and Cheddar cheese to cut down on fat and calories.
Skip the bacon: Eliminating the bacon is a quick way to reduce fat and sodium content.
Request dressing on the side: This allows you to use less dressing, saving hundreds of calories. A light vinaigrette is a healthier choice.
Hold the croutons: Removing the croutons is an easy way to cut unnecessary carbs and calories.
Consider a smaller portion: If the entree size is too large, see if a smaller size is available or plan to take half home for later.

For more detailed nutritional information, you can often consult the restaurant's official website, which publishes nutrition facts for their menu items.

Conclusion

While the Outback Aussie Cobb Salad can be a satisfying meal, understanding its nutritional components is crucial for mindful dining. The simple choice between grilled and crispy chicken can mean a difference of over 250 calories before even adding dressing. By opting for grilled protein, asking for dressing on the side, and making small modifications like skipping bacon or croutons, you can significantly reduce the overall calorie and fat content. This approach empowers you to enjoy your meal while staying aligned with your dietary goals. The Outback Cobb Salad can be a healthy option, but only with informed choices from start to finish.

Frequently Asked Questions

The Aussie Cobb Salad with grilled chicken is 680 calories without dressing. Adding a creamy dressing like Ranch or Blue Cheese, which can have over 400 calories per serving, could push the total to well over 1000 calories.

There is a 260-calorie difference between the two. The grilled chicken version is 680 calories, while the crispy chicken option is 940 calories, both without dressing.

The salad features fresh mixed greens, hard-boiled eggs, chopped tomatoes, crispy bacon, Monterey Jack and Cheddar cheese, and croutons. Your choice of protein is then added to this base.

Yes, opting for a vinaigrette-style dressing over a creamy one can help reduce calories significantly. The key is to ask for it on the side so you can control the amount used.

To make it healthier, choose grilled chicken over crispy, ask for dressing on the side, and consider omitting the cheese, bacon, or croutons. These small changes can greatly reduce the calorie and fat content.

The base Aussie Cobb Salad, without any added protein or dressing, contains 470 calories.

Yes, certain versions are high in sodium. For example, the crispy chicken Aussie Cobb Salad with no dressing has 2100mg of sodium, and adding dressing would increase this further.