Calories

How To Be Calorie Conscious When Dining Out




Calorie Counts for popular dining out foods.


Servings of appetizers, main dishes, sides, and desserts tend to be oversized, with enough food and calories to serve four or more people. 
The appetizer menu in particular is filled with choices that are extremely high in calories; it's  best to take just a bite or to say no altogether. 

Keep your order simple—the more elaborate the dish, the more likely it is to be packed with calories.

Be Careful With Sauces: High-fat or high-sugar sauces and dressings can add unwanted calories to your meal, so use them sparingly or not at all.
1 Tbsp gravy: 10 calories
1 Tbsp shrimp cocktail sauce: 15 calories
1 Tbsp marinara sauce: 15 calories
1 Tbsp steak sauce 20 calories
1 Tbsp béarnaise sauce 40 calories
1 Tbsp blue cheese dressing 70 calories
1 Tbsp tartar sauce 80 calories
1 Tbsp melted butter 90 calories

APPETIZERS

SHRIMP COCKTAIL
3 shrimp + ¼ cup cocktail sauce: 90 calories
12 shrimp + 1 cup cocktail sauce: 360 calories
3 shrimp + ¼ cup cocktail sauce: 90 calories

FRIED CALAMARI
1½ cups: 400 calories
1½ cups: 400 calories
½ cup: 130 calories

STUFFED POTA TO SKINS
4 skins: 280 calories
6 skins: 420 calories
2 skins: 140 calories

JUMBO STUFFED MUSHROOMS
3 mushrooms: 500 calories
2½ mushrooms: 420 calories
1 mushroom: 170 calories

SPINACH ARTICHOKE DIP AND LAVOSH CRACKERS
2 cups dip + 25 pieces lavosh: 1,360 calories
½ cup dip + 7 pieces lavosh: 390 calories
¼ cup dip + 3 pieces lavosh: 170 calories

BUFFALO CHICKEN WINGS
8 wings + ¼ cup blue cheese dressing: 680 calories
5 wings + 2 Tbsp blue cheese dressing: 425 calories
2 wings + 1 Tbsp blue cheese dressing: 170 calories

HUMMUS WITH MEDIUM (6½″) PITA
1 cup hummus + 2 pitas: 750 calories
½ cup hummus + 1 pita: 380 calories
¼ cup hummus + ½ pita: 190 calories

MOZZARELLA STICKS
10 sticks + ½ cup marinara sauce: 870 calories
4 sticks + 6 Tbsp marinara sauce: 390 calories
2 sticks + 3 Tbsp marinara sauce: 195 calories

CHEESEBURGER SLIDERS
6 sliders: 1,260 calories
2 sliders: 420 calories
1 slider: 210 calories
Spinach Dip and Salad
¼ cup spinach artichoke dip + 3 pieces lavosh crackers: 170 + Chopped side salad (2 cups + 1 tsp olive oil + vinegar to taste)
230 = 400 calories
- fruits/veggies

Cheeseburger Slider
1 cheeseburger slider: 210 + Large spinach salad (2 cups spinach + 1 egg + 1 Tbsp blue cheese + 1 tsp olive oil + vinegar to taste)
170 = 380 calories
- fruits/veggies

Soups:

CHICKEN NOODLE SOUP
1 bowl (1½ cups): 160 calories
4 cups: 400 calories
1 bowl (1½ cups): 160 calories

BAKED POTATO soup
1 bowl (1½ cups): 370 calories
1 bowl (1½ cups): 370 calories
½ bowl (3/4 cup): 185 calories

FRENCH ONION SOUP
1 bowl (1½ cups): 280 calories
2 cups: 370 calories
1 bowl (1½ cups): 280 calories

NEW ENGLAND CLAM CHOWDER
1 bowl (1½ cups): 450 calories
1 1/3 cups: 400 calories
1 cup: 300 calories

Skip the noodles in chicken noodle soup to get the satiating benefits of soup while cutting out about half the calories.

Salads:

SMALL FIELD GREENS SALAD
1 cup field greens + 1 Tbsp each dried cranberries, pecans + 1 Tbsp vinaigrette: 125 calories
3 salads
375 calories
1 cup field greens + 1 Tbsp each dried cranberries, pecans + 1 Tbsp balsamic vinegar
95 calories

LARGE SALAD
2 cups lettuce + 8 tomato wedges + 4 Tbsp ranch dressing: 340 calories
2½ cups lettuce + 10 tomato wedges + 5 Tbsp ranch dressing: 425 calories
2 cups lettuce + 4 tomato wedges + 2 tsp olive oil + vinegar to taste: 130 calories

LARGE SPINACH SALAD
2 cups spinach + 1 egg + 2 Tbsp blue cheese + 4 Tbsp blue cheese dressing: 445 calories
2 cups spinach + 1 egg + 2 Tbsp blue cheese + 3 Tbsp blue cheese dressing: 375 calories
2 cups spinach + 1 egg + 1 Tbsp blue cheese + 1 tsp olive oil + vinegar to taste: 170 calories

CHOPPED SIDE SALAD with assorted vegetables and Cheddar cheese: 2 cups + 2 Tbsp ranch dressing: 360 calories
1 salad: 360 calories
2 cups + 1 tsp olive oil + vinegar to taste: 230 calories

CHEF'S SALAD
4 cups romaine + 4 tomato wedges + 2 oz each turkey, ham, roast beef + 2 sliced eggs + ¼ cup sliced American cheese + 2 Tbsp sliced olives + 4 Tbsp ranch dressing: 850 calories
½ chef's  salad: 425 calories
4 cups romaine + 4 tomato wedges + 1 oz each turkey, ham, roast beef + 1 egg + 1 tsp olive oil + 1 Tbsp balsamic vinegar
260 calories

ASIAN GRILLED CHICKEN SALAD with greens, fried wonton strips, almond slivers, and chicken strips
4 cups salad + 4 Tbsp Asian vinaigrette dressing: 1,310 calories
½ salad + 1 Tbsp Asian vinaigrette dressing: 400 calories
½ salad, no dressing: 320 calories

GRILLED CHICKEN CAESAR
4 cups romaine + 6 oz chicken + 1 Tbsp croutons + 4 Tbsp Caesar dressing: 820 calories
2 cups romaine + 3 oz chicken + 1 Tbsp croutons + 2 Tbsp Caesar dressing: 410 calories
2 cups romaine + 3 oz chicken + 1 Tbsp croutons + 2 Tbsp Caesar dressing: 410 calories

Soup and Salad
1 bowl French onion soup
280 + Small field greens salad (1 cup field greens + 1 Tbsp each dried cranberries, pecans + 1 Tbsp balsamic vinegar)
95 + 1 cup fresh strawberries: 50 = 425 calories
- good fats
- fruits/veggies

Chef's  Salad
Chef's  salad (4 cups romaine + 4 tomato wedges + 1 oz each turkey, ham, roast beef + 1 egg + 1 tsp olive oil + 1 Tbsp balsamic vinegar)
260 + Medium dinner roll + 2 pats butter: 160 = 420 calories
- protein
- fruits/veggies

Asian Grilled Chicken Salad
½ Asian grilled chicken salad, without dressing: 320 + Medium dinner roll: 100 = 420 calories
- protein
- fruits/veggies
Regular Caesar dressing is one of the highest-calorie dressings because it is made mostly from oil.

 

ENTREÉS

SHRIMP SCAMPI
1½ cups: 160 calories
3 3/4 cups: 400 calories
3/4 cup: 80 calories

GRILLED MAHI MAHI
10 oz: 300 calories
13 oz: 390 calories
3 oz: 90 calories

GRILLED TUNA
10 oz: 370 calories
11 oz: 410 calories
3 oz: 110 calories

SWORDFISH STEAK
8 oz: 350 calories
9 oz: 390 calories
3 oz: 130 calories

GRILLED TILAPIA FILLET
10 oz: 370 calories
11 oz: 410 calories
3 oz: 110 calories


STEAMED LOBSTER
Meat from 1 lb lobster + ¼ cup melted butter: 520 calories
Meat from 1 lb lobster + 3 Tbsp melted butter: 410 calories
Meat from 1 lb lobster   110 calories

ROTISSERIE CHICKEN
½ breast + 1 leg: 500 calories
½ breast, no skin: 370 calories
1 drumstick, no skin: 110 calories

PORK TENDERLOIN
8 oz: 320 calories
10 oz: 400 calories
3 oz: 120 calories

ROASTED TURKEY BREAST WITH GRAVY
6 oz + ¼ cup gravy: 245 calories
9 oz + 6 Tbsp gravy: 375 calories
3 oz + 2 Tbsp gravy: 125 calories

GRILLED CHICKEN BREAST
6 oz: 280 calories
9 oz: 420 calories
3 oz: 140 calories

LONDON BROIL
12 oz: 680 calories
7 oz: 400 calories
3 oz: 170 calories

POT ROAST
8 oz: 460 calories
7 oz: 400 calories
3 oz: 170 calories

PORTERHOUSE STEAK
12 oz: 720 calories
6 2/3 oz: 400 calories
3 oz: 180 calories

GRILLED SALMON FILLET
10 oz: 600 calories
6 2/3 oz: 400 calories
3 oz: 180 calories

FILET MIGNON
8 oz: 6 1/3 oz: 3 oz: 
500 calories
400 calories
190 calories

PORK CHOP
8 oz: 530 calories
6 oz: 400 calories
3 oz: 200 calories

FRIED SHRIMP
15 shrimp: 500 calories
12 shrimp: 400 calories
6 shrimp: 200 calories

RIB EYE STEAK
12 oz: 840 calories
5 3/4 oz: 400 calories
3 oz: 210 calories

CHICKEN FRIED STEAK WITH GRAVY
8 oz steak + ¼ cup gravy: 595 calories
5 oz steak + 3 Tbsp gravy: 390 calories
3 oz steak + 2 Tbsp gravy: 235 calories

CHILI with Cheddar cheese and sour cream:

1 bowl chili (2 cups) + 3 Tbsp Cheddar cheese + 2 Tbsp sour cream: 540 calories
3/4 bowl chili (1½ cups) + 1 Tbsp Cheddar cheese + 1 Tbsp sour cream: 370 calories
1 cup chili + 1 Tbsp Cheddar cheese + 1 Tbsp sour cream: 260 calories

SURF AND TURF (rib eye steak and lobster)
5 oz steak + meat from ½ lobster
400 calories
5 oz steak + meat from ½ lobster
400 calories
3 oz steak + meat from ½ lobster
260 calories

BABY BACK RIBS
4 ribs: 620 calories
2 3/4 ribs: 410 calories
2 ribs: 310 calories

Turkey Dinner
1 bowl chicken noodle soup
160 + 3 oz turkey breast + 2 Tbsp gravy: 125 + ½ large baked potato: 140 = 425 calories
- protein

Shrimp Scampi
Large salad (2 cups lettuce + 4 tomato wedges + 2 tsp olive oil + vinegar to taste)
130 + 1½ cups shrimp scampi
160 + ½ cup pasta
110 = 400 calories
- fruits/veggies

Pot Roast
3 oz pot roast
170 + ½ cup roasted new potatoes
100 + ½ slice apple pie
150 = 420 calories
- protein

Filet Mignon
3 shrimp + ¼ cup cocktail sauce: 90 + Small field greens salad (1 cup field greens + 1 Tbsp each dried cranberries, pecans + 1 Tbsp vinaigrette)
125 + 3 oz filet mignon
190 = 405 calories
- protein
- good fats
- fruits/veggies

Chili
1 cup chili + 1 Tbsp Cheddar cheese + 1 Tbsp sour cream: 260 + 2 saltine crackers: 25 + 1 bottle light beer
100 = 385 calories
- protein
- fiber