Is Chili's Steak Healthy? A Comprehensive Nutritional Guide

December 10, 2025 •

3 min read

According to nutritional data, the classic 6 oz sirloin steak at Chili's contains 260 calories and 34 grams of protein, while the 10 oz sirloin has 390 calories. However, the overall healthiness of this meal depends on the specific cut, portion size, cooking method, and—most importantly—the high-calorie side dishes and toppings that often accompany it.

Quick Summary

This guide provides a detailed nutritional analysis of Chili's steak options, comparing the calorie, fat, and sodium content of different cuts. It offers practical advice on optimizing your meal for better health by choosing lean cuts, appropriate side dishes, and controlling portion sizes.

Key Points

Sirloin is the Healthier Choice: The classic 6 oz sirloin is the leanest steak option at Chili's, with fewer calories and less fat than the ribeye.
Sides Matter Most: High-calorie, fat-laden side dishes like fries or loaded potatoes can make even the leanest steak meal unhealthy.
Prioritize Grilled Options: Choosing grilled steaks over items prepared with heavy creams, butter, or excessive sauces reduces overall fat and calories.
Control Sodium Intake: Many restaurant items, including steaks, can be surprisingly high in sodium; requesting modifications can help reduce this.
Focus on Veggies: Swapping starchy or fried sides for steamed broccoli, roasted asparagus, or a side salad adds valuable nutrients and fiber.
Manage Portions: Splitting a larger steak or saving half for later is an effective strategy for controlling calorie intake.
Ribeye is a Splurge: The classic ribeye is very high in calories, fat, and sodium and should be considered a special treat rather than a regular meal.

Analyzing Chili's Steak: Sirloin vs. Ribeye

The perception of Chili's steak as healthy or unhealthy depends heavily on which cut you order. The menu offers several steak options, with the two most popular being the classic sirloin and the ribeye. A closer look at the nutritional information reveals significant differences that can impact your overall meal.

Classic Sirloin (6 oz and 10 oz)

Chili's classic sirloin is generally the healthier steak option. The smaller 6 oz cut is a leaner choice with a more reasonable calorie count, making it suitable for those watching their intake. Opting for the 10 oz version increases the calories, fat, and sodium, so being mindful of portion size is key.

6 oz Classic Sirloin

Calories: 260
Protein: 34g
Total Fat: 13g
Sodium: 640mg

10 oz Classic Sirloin

Calories: 390
Protein: 55g
Total Fat: 19g
Sodium: 960mg

Classic Ribeye

The classic ribeye at Chili's is the significantly less healthy option due to its higher fat content. Ribeye is known for its marbling, which contributes to its rich flavor but also dramatically increases its calorie and fat profile compared to the leaner sirloin.

Calories: 630
Protein: 67g
Total Fat: 40g
Sodium: 1450mg

The Real Culprits: Sides and Toppings

A steak is often just a part of the meal, and it's the accompanying dishes that can turn a healthy choice into a high-calorie splurge. Fried, creamy, and carb-heavy sides can quickly add hundreds of calories, unhealthy fats, and excessive sodium.

Healthy Side Swaps

To make your steak meal at Chili's as healthy as possible, it is essential to choose your sides wisely. Instead of loaded mashed potatoes or fries, opt for nutrient-dense, lower-calorie options. Healthy choices include:

Roasted Asparagus
Steamed Broccoli
Black Beans
Side Salad (with light dressing on the side)

Mindful Toppings

Many of Chili's steaks come with rich toppings like melted butter, creamy sauces, or fried onions, which significantly increase the fat and calorie count. To cut down on these, ask for your steak with no butter, no extra sauces, and simple, fresh toppings like pico de gallo.

Comparison Table: Chili's Steak vs. Healthy Alternatives


Item	Calories	Fat (g)	Sodium (mg)	Notes
6 oz Classic Sirloin	260	13	640	Leanest steak option with good protein.
10 oz Classic Sirloin	390	19	960	Higher calorie count and sodium than 6oz.
Classic Ribeye	630	40	1450	Highest in calories, fat, and sodium due to marbling.
Ancho Salmon	460	25	1790	Lower in saturated fat but can be higher in sodium; check sides.
Grilled Chicken Breast	Varies	Lower	Varies	Generally a lower-fat, lower-calorie alternative to beef.

How to Order for Optimal Health

Request a Leaner Cut: Choose the 6 oz classic sirloin, which has the lowest calorie and fat content among the steak options.
Stick to Simple Preparation: Ask for no added butter or rich sauces. The grilled option is always a safer bet than fried alternatives.
Prioritize Healthy Sides: Replace high-calorie sides like fries, mashed potatoes, or loaded baked potatoes with steamed vegetables like broccoli or asparagus.
Control Portion Size: Consider splitting a larger 10 oz steak or saving half for another meal to manage your calorie intake.
Be Aware of Sodium: Chili's meals, especially those with sauces and seasonings, can be high in sodium. Be mindful of this if you have dietary restrictions. The 10 oz sirloin already provides a significant portion of the recommended daily value for sodium.
Drink Water: Choose water over sugary sodas or high-calorie beverages to further reduce the overall calorie impact of your meal.

Conclusion: Making Informed Decisions

Ultimately, whether Chili's steak is healthy is not a simple yes-or-no question. The answer depends on your specific choices and what you pair with the meat. A 6 oz sirloin with roasted asparagus is a very different meal, nutritionally, than a ribeye with loaded mashed potatoes. By understanding the key nutritional differences between the menu options and making conscious decisions about sides and toppings, it is possible to enjoy a satisfying and relatively healthy meal at Chili's.

The key is to be an informed diner. Don't be afraid to ask for modifications, substitute sides, and choose smaller portions when possible. This approach allows you to enjoy dining out while still supporting your health and wellness goals.

For further details on healthier eating, see the Noom blog.

Frequently Asked Questions

The 6 oz Classic Sirloin is the healthiest steak option at Chili's, featuring the lowest calorie, fat, and sodium content of their available steak cuts.

To reduce calories, choose the 6 oz sirloin, ask for no extra butter or creamy sauces, and swap high-calorie sides like fries for steamed vegetables such as broccoli or asparagus.

No, the classic ribeye at Chili's is not a healthy choice. It has significantly more calories, fat, and sodium compared to the sirloin, primarily due to its higher fat content.

Yes, Chili's offers healthier side options. You can request alternatives like roasted asparagus, steamed broccoli, or a side salad with dressing on the side instead of fries or mashed potatoes.

The sodium content varies by cut and size. For example, the 6 oz sirloin has 640mg of sodium, while the 10 oz version contains 960mg, and the ribeye has a very high 1450mg.

Yes, Chili's offers other healthier entrée options, particularly on their 'Guiltless Grill' menu. Examples include the Ancho Salmon and the Margarita Grilled Chicken, which often feature leaner proteins and vegetable sides.

Sauces and toppings can add a significant amount of calories and unhealthy fats to a steak dinner. For a healthier meal, it is best to ask for sauces on the side or to avoid them altogether, sticking with simpler seasonings.