Red Robin Nutrition Facts: Menu Choices & Calories

Best and Worst Health Choices at Red Robin

Red Robin nutrition facts
Lauri Patterson / Getty Images

Red Robin is known for their gourmet burgers and beer. They also serve bottomless fries and bottomless drinks. But this fast casual restaurant also has some menu items that are suitable for someone who is trying to eat healthy or keep their calorie count in control. Find out how to order a diet-friendly meal when you eat at Red Robin. 

Analyzing the Red Robin Menu

Red Robin Gourmet Burgers and Brews has an extensive menu.

If you're hungry or if you're trying to keep your healthy eating plan on track, you might find it hard to navigate. It's easy to get distracted by the very large (high calorie) burgers, appetizers, and side dishes.

If you want to make sure you order only the food that you need, check the menu online before you go. You can use the user-friendly Nutrition Customizer App to create a meal and check the calories and nutrition. Not only can you get nutrition facts for each food, you can also customize each item to make it more healthy. Keep in mind, however, that there can always be variation in the nutrition provided by your actual meal due to cooking variations.  And according ​to the company's website, the nutrition information provided does not apply to certain (limited) locations.

If you don't have time to get online before you go, stick to the smaller items on the menu or choose a hearty entree and split it with a friend.

Like many comparable restaurants, Red Robin portions are large. You can easily end up with more food (and calories) than you need.

Lastly, skip most of the attractive "bottomless" options. You can get bottomless fries, bottomless coleslaw, and even a bottomless root beer float. It is nearly impossible to keep track of your meal nutrition when food is continually added to your plate.

Nutrition for Popular Red Robin Food

Red Robin Steak Fries Nutrition Facts
Serving Size 1 Serving
Per Serving% Daily Value*
Calories 371 
Calories from Fat 153 
Total Fat 17g26%
Saturated Fat 1.7g9%
Cholesterol 0mg0%
Sodium 224mg9%
Potassium 269.7mg8%
Carbohydrates 49g16%
Dietary Fiber 13g52%
Sugars 0g 
Protein 5g 
Vitamin A 0% · Vitamin C 15%
Calcium 0% · Iron 24%
*Based on a 2,000 calorie diet

Your Red Robin burger is likely to come with an order of fries. So you might want to know how Red Robin Steak Fries nutrition stacks up. A single serving provides 371 calories and 17 grams of fat. But keep in mind that many people eat more than a single serving so the calories can easily skyrocket.

If you're curious about burger calories at Red Robin, you probably won't be surprised to find that most of the gourmet burgers are very high in calories, fat, and sodium. As a reference, the USDA recommends that healthy Americans consume less than 2,300 milligrams of sodium per day. 

  • The Black and Bleu Burger provides 1116 calories, 69 grams of fat, 65 grams of carbohydrate, 57 grams of protein and 4496 milligrams of sodium.
  • The Royal Red Robin Burger provides 1204 calories, 83 grams of fat, 47 grams of carbohydrate, 53 grams of protein and 2188 milligrams of sodium.
  • The Red Robin Gourmet Cheeseburger provides 833 calories, 51 grams of fat, 48 grams of carbohydrate, 43 grams of protein and 959 milligrams of sodium.
  • The Burnin' Love Burger provides 895 calories, 53 grams of fat, 60 grams of carbohydrate, 43 grams of protein and 1763 milligrams of sodium.

Appetizers are popular menu items at Red Robin. But these items aren't necessarily low in fat or sodium, either. Boneless Bar Wings N' Yukon Chips, for example, provides 675 calories, 30 grams of fat, 75 grams of carbohydrate, 29 grams of protein and 1984 milligrams of sodium. 

Chicken dishes don't fare better either. Clucks and Fries provide 1318 calories, 78 grams of fat, 102 grams of carbohydrate, 47 grams of protein and 2143 milligrams of sodium.

Healthiest Options on the Red Robin Menu

The large menu at Red Robin also includes salads so you can fill up on fiber-rich, diet-friendly veggies to keep your meal healthy. You can also customize your salad to make it more nutritious and to keep the calorie count in control.

The Banzai Salad is a mix of teriyaki chicken, grilled pineapple, mandarin oranges, shredded carrots, parsley, almonds and mixed greens. It provides 439 calories, 12 grams of fat, 59 grams of carbohydrate, 26 grams of protein and 1521 milligrams of sodium. 

The Avo-Cobb-O is a mix of grilled chicken breast, bacon, bleu cheese, hard-boiled eggs, tomatoes, avocado and mixed greens. it provides 499 calories, 28 grams of fat, 20 grams of carbohydrate, 40 grams of protein and 1091 milligrams of sodium. 

Keep in mind, however, that the calorie counts for these salads do not include dressing. If you add a creamy dressing add another 200-300 calories.

If you decide to get a burger, choose a smaller one or get a clean burger (not loaded with creamy, fatty toppings like cheese and bacon) and split it with a friend. Then get a bottomless salad or bottomless steamed broccoli instead of fries.

Unhealthiest Options on the Red Robin Menu

All of the large burgers at Red Robin are exceptionally high in fat and calories. For example, some menus include the Buzz Mac and Cheese Tavern Double that includes two beef patties topped with macaroni and cheese sandwiched in between. Or the Prime Chophouse Burger that provides 1386 calories, 83 grams of fat, 105 grams of carbohydrate, 49 grams of protein and 1709 milligrams of sodium.

And healthy eaters should also avoid the dessert menu. If you eat the Gooey Chocolate Brownie Cake you'll consume 797 extra calories and 28 grams of fat. And the Mountain High Mudd Pie will set you back 1390 calories and 59 grams of fat.

Continue Reading