The USDA Choice 11 oz sirloin from Texas Roadhouse is a popular and hearty menu item, but for those watching their diet, the calorie and macronutrient content is important to know. A plain, cooked 11 oz sirloin steak contains approximately 460 calories, making it a robust, protein-focused component of a meal. However, this number represents only the steak itself and doesn't account for any additional butters, seasonings, or sides, which can easily double or triple the final calorie count.
The Complete Nutritional Profile of an 11 oz Sirloin
Beyond just the calorie count, the 11 oz sirloin offers a breakdown of macronutrients that can be very beneficial, especially for those on a high-protein diet. Here is a closer look at the nutritional facts for the steak alone:
- Calories: ~460 kcal
- Protein: ~84g
- Total Fat: ~11g
- Saturated Fat: ~4.5g
- Trans Fat: ~0.5g
- Carbohydrates: ~6g
- Sugar: ~3g
- Cholesterol: ~235mg
- Sodium: ~1020mg
This breakdown shows that the steak is an excellent source of protein, which is vital for muscle repair and satiety. The fat content is relatively modest for a steak of this size, and the carbohydrate count is low. However, the sodium and cholesterol levels are quite high, which is a key consideration for anyone with concerns about cardiovascular health.
How Sides Impact Your Meal's Nutrition
One of the biggest factors that can change the health profile of your Texas Roadhouse meal is your choice of sides. The default pairings often significantly increase calorie and fat intake. For instance, a Loaded Baked Potato can add 650 calories, while Steak Fries contribute another 360. Below are some common side options and their approximate calorie counts, highlighting the importance of making mindful decisions.
- Loaded Baked Potato: ~650 calories
- Mashed Potatoes: ~220 calories
- Steak Fries: ~360 calories
- Buttered Corn: ~210 calories
- Fresh Vegetables: ~190 calories
- House Side Salad (no dressing): ~230 calories
Choosing lighter options, such as a side of fresh vegetables or a plain house salad with a light dressing, can help keep your meal balanced and within a reasonable calorie range.
Sirloin Size Calorie Comparison
Texas Roadhouse offers its sirloin in several different sizes. Comparing the calorie counts across these options can help you select a portion that aligns with your dietary needs. The following table provides a clear comparison:
| Sirloin Size | Calories (approx.) | Protein (approx.) | Total Fat (approx.) | Saturated Fat (approx.) |
|---|---|---|---|---|
| 6 oz | 250 kcal | 46g | 6g | 2.5g |
| 8 oz | 340 kcal | 61g | 8g | 3g |
| 11 oz | 460 kcal | 84g | 11g | 4.5g |
| 16 oz | 670 kcal | 122g | 16g | 6g |
This table illustrates that larger portions scale up significantly in calories, fat, and protein. For those aiming for a lower-calorie or smaller portion, the 6 oz or 8 oz sirloin may be a more appropriate choice.
Making Healthy Choices When Dining Out
While a steak dinner can be a high-calorie meal, it is possible to make healthier choices. Here are some strategies:
Order Sides Wisely
Instead of a loaded baked potato or steak fries, opt for lower-calorie alternatives. The house salad (with dressing on the side), green beans, or fresh vegetables are much better options for controlling your total caloric and sodium intake.
Stick to Simple Preparations
Ask for your steak without added butters or seasoning, or request them on the side. The plain preparation will keep the calories and sodium in check. Texas Roadhouse's seasonings and cooking processes can sometimes add hidden calories.
Manage Portions
Consider ordering a smaller steak, like the 6 oz or 8 oz sirloin. If you still want the 11 oz, plan to take half home for another meal. This allows you to enjoy the flavor without overindulging in calories, especially when considering the calorie-dense sides.
Be Mindful of Extras
Items that are served complimentary at Texas Roadhouse, such as the famous rolls and cinnamon butter, can add hundreds of calories to your meal. Being mindful of these extras and limiting your consumption can make a big difference in your overall calorie intake.
Conclusion
Understanding the nutritional information, especially how many calories are in an 11 oz sirloin from Texas Roadhouse?, is a powerful tool for maintaining a healthy diet while still enjoying dining out. While the 11 oz sirloin itself is a robust source of protein at 460 calories, its overall impact on your nutrition can be heavily influenced by your side choices and any added sauces or butters. By making informed decisions on portion size and accompaniments, you can enjoy a satisfying meal that fits your health and wellness goals. For more detailed nutrition information, you can often consult the restaurant's official website or a trusted nutrition database like Nutritionix.
