Outback Steakhouse is famous for its wood-fire grill, thick, juicy steaks, and great Aussie atmosphere. I suffer from high blood pressure, so when I eat at Outback Steakhouse it is important to check out the menu for low sodium options. Below are the salt content of some popular items at Outback Steakhouse, along with menu suggestions for those of us looking to limit our sodium intake to recommended 500 mg per meal, as recommended by the Mayo Clinic.
The appetizers at Outback Steakhouse are loaded with salt. Crab stuffed mushrooms contain 871 mg of salt, while Bushman ‘Shrooms contain 1,212 mg of sodium. Crab & Avocado Stack contains 1,204 mg of sodium and Coconut Shrimp contains 1,214 mg of salt. Outback’s Bloomin’ Onion contains a total of 4,085 mg of salt. (To see how Longhorn’s Texas Tonion compares, click here).
Soups & Salads
Soups are generally full of salt, and Outback’s soups are no different. A bowl of Walkabout soup of the day ranges from 1,389 mg to 2,388 mg of salt. But salads are the healthier option, right? Wrong! Outback’s Caesar shrimp salad is the lowest sodium option with 882 mg. A Caesar chicken salad contains 1,468 mg. A Sesame salad with salmon contains 1,045 mg and increases in sodium by substituting Ahi Tuna or chicken.
So then chicken is the healthier option, right? While some chicken sandwiches might contain less fat, they are just as high in sodium (and some cases higher!) Outback’s Grilled chicken on the Barbie contains 869 mg while Alice Springs Chicken contains a whopping 2,134 mg of sodium! Sweet Glazed Pork Tenderloin contains 788 mg and half an order of Baby Back Ribs contains 811mg of salt. No Rules Parmesan Pasta contains 1,005 mg and the Wood-Fire Grilled Pork Chop contains 1,656 mg, more sodium than you should consume in your entire meal.
Outback’s steak options hover right around the 500 mg mark. The Blooming sirloin contains 450 mg, while the 9 oz Wood Fire Grilled sirloin contains 520 and the Sirloin Diablo just slightly higher at 535 mg. However, adding sides to your meal pushes you into an unhealthy level of sodium. A dressed baked potato contains 668 mg. Seasoned rice contains 1,000 mg and garlic mashed potatoes are loaded with 1,142 mg of salt. Sweet potato fries contain a whopping 1,281mg of salt, double the amount of salt in Outback’s Aussie fries.
Low Salt Options
So what options does a person have that is watching their salt intake? Although the large majority of the menu items are high in sodium, Outback does offer small sample of low sodium options.
A 6 OZ wood-fire grilled sirloin contains only 347 mg of salt. From the appetizer menu, Grilled shrimp on the Barbie contains 592 mg of salt a serving for two, but only 296 mg for an individual serving. For a side dish, most green vegetables are low in sodium (seasonal mixed veggies contain 153 mf and fresh steamed green beans contain 193 mg). Vegetables not your thing? Add a Sweet Potato as your side for an additional 172 mg of sodium.
Although there are many items on Outback’s menu that are off limits for anyone watching their sodium intake, there are always healthy low salt alternatives available. Eating less salt does not mean giving up on flavor-or your favorite steakhouse!