Red Robin Nutrition Guide: Discover Healthy Dining Out

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The North American restaurant chain, Red Robin, serves up gourmet burgers such as the teriyaki infused Banzai Burger and the indulgent Royal Red Robin Burger. Stacked high with cheese, bacon, mayo, and sometimes even a fried egg, these plates seem anything but nutritious. However, with just a few alterations, you can enjoy a diet-friendly meal at Red Robin, or indulge in a succulent meal with no restrictions. This Red Robin nutrition guide will equip you with the information to enjoy your meal and your health.


In the mood for onion rings? Red Robin’s appetizer list offers both the Jump Starter Onion Rings and the Towering Onion Rings. If you’re on a diet, avoid the Towering Onion Rings which ring in at over 1700 calories and 112 grams of fat. The Campfire Mayo and Ranch dressing dip alone account for 416 calories and 40 grams of fat. Choose the Jump Starter Onion Rings if you must, but drop the Campfire Mayo, and you will rack up just over 500 calories.

Want to enjoy a tasty appetizer without all the calories? Try the Jump Starter Jalapeno Coins without the ranch dip for a tasty fried treat at under 500 calories. If you can’t stand the heat, order the Creamy Spinach and Artichoke Dip to share with everyone at the table. Steer clear of the tortilla chips, and chow down on the celery and garlic foccacia; you will save over 20 grams of fat and 450 calories.


The Red Robin menu is chock-full of yummy, leafy green salads. Add grilled chicken, blackened chicken, or even grilled salmon. Try the Asian Chicken Salad with only 10 grams of fat and complete with cucumbers, wontons, red peppers, teriyaki sauce, and grilled chicken. For a simpler salad, try the Simply Grilled Chicken Salad. Choose your dressing wisely, as creamy toppings often pack on the fat. Use a vinaigrette or even the lite ranch dressing. Dress up Red Robin’s Mighty Caesar with grilled salmon. This delectable leafy concoction racks up just over 850 calories.


The entrees on the Red Robin menu range from rice and pasta to steak, chicken, shrimp and other seafood. There is truly something for everyone. The delectable Red’s Veggie Rice Bowl is perfect for vegetarians and the health conscious alike. The entree comes with white rice, mandarin oranges, wontons and various vegetables. The plate rings in at only 674 calories and less than 10 grams of fat.

For the carnivores, the Steak Sliders include chipotle mayo, swiss cheese, and slider steak on a fresh slider bun. This red meat concoction has less than 800 calories. For a seafood delight, order up the Shrimp and Cod duo. Enjoy this tasty meal of seafood without the steak fries and tartar sauce and eliminate half the calories. The original plate weighs in at over 1400 calories, while the customized version has less than 725 calories. Grilled Chicken alla Caprese, Red’s Salmon Rice Bowl, Natural Burger, Bruschetta Chicken Sandwich, Grilled Turkey Burger, and the Ensenada Chicken Platter are all other options on Red Robin’s entree menu with less than 800 calories.


If you can’t imagine skipping dessert, Red Robin’s has a few health-friendly recipes. Try the Birthday Sundae or Kid’s Sundae for a tasty treat at a fraction of the calories of the Hot Fudge Sundae. The Hot Fudge Sundae piles on the calories - 800 - and 36 grams of fat. The other two are both as sinfully delicious with just 376 calories each and 18 grams of fat.


Wash down your meal with one of Red Robin’s smooth beverages. The menu includes various drinks under 10 calories like Peach Lemonade, Raspberry Lemonade, and Raspberry Iced Tea. The best part is the under 10 calorie drinks are all part of the Bottomless Beverage menu, which means free refills! Enjoy a alcoholic treat with dinner and sip on a Nuclear Iced Tea or Absolut® Lemonade at under 220 calories each.

Enjoy your meal and stay on track while eating at Red Robin. With a few simple tricks and tips, you can enjoy a great dinner out. At Red Robin, you do not have to sacrifice flavor and taste for a sinfully delicious meal.


Red Robin Gourmet Burgers: