Tips for Choosing Lower-Calorie Meals at Ruby Tuesday

burger, fries and shake in diner

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Ruby Tuesday is a popular fast-casual dining restaurant that offers a number of healthy choices for dieters. But if you're not careful, your Ruby Tuesday calorie count can skyrocket. So how do you make sure you eat a diet-friendly meal when you go?

Use this guide to make sure you order the best healthy menu items at Ruby Tuesday and stay away from the foods that will cause your diet to hit the skids. 

How to Reduce Calories When Dining at Ruby Tuesday

Some healthy foods at Ruby Tuesday are low in calories. In fact, some items that sound like they might be bad for your diet are actually smart choices. For example, there are some steak and potato dishes that can help you stick to your diet.

But then there are other items that sound healthy but are very high in fat and calories. The Grilled Chicken Salad, for example, has over 700 calories. But it sounds like a healthy menu choice for weight loss! 

So how do you make sure that you order the best meal for your diet? It's smart to check the menu before you go. Use this guide and the Ruby Tuesday nutrition facts online to find an item that you like. Check the calorie count, and also view the grams of fat, carbohydrate, protein, and fiber. 

Foods that are lower in calories are best for a weight loss program, but foods that are higher in protein and fiber will help you to feel fuller longer after you eat. Many dieters find that foods high in fiber help them eat less all day.

You may also want to check the sodium content of your favorite dish. Meals that are very high in sodium may cause you to retain water and feel bloated.

Healthy Menu Choices

These Ruby Tuesday menu selection may help you keep your diet on track. If you check Ruby Tuesday nutrition facts, you'll see these items listed under "Fit and Trim." Note that these totals do not include the side dishes with the entrees, such as the rice pilaf that comes with the Chicken Bella.

  • Southeast Grilled Chicken Salad: 348 calories, 3 grams of fiber, 44 grams of protein
  • Chicken Bella: 332 calories, 3 grams of fiber, 40 grams of protein
  • Plain Grilled Petite Sirloin: 203 calories, 0 grams of fiber, 43 grams of protein
  • Plain Grilled Chicken: 190 calories, 0 grams of fiber, 36 grams of protein
  • Plain Grilled Salmon: 330 calories, 0 grams of fiber, 39 grams of protein
  • Blackened Tilapia: 200 calories, 0 grams of fiber, 32 grams of protein
  • Fresh Steamed Broccoli: 52 calories, 3 grams of fiber, 3 grams of protein

Less Healthy Menu Choices

Many of these items have more protein and more fiber to help you feel full and satisfied, but the calorie counts are very high.

  • Carolina Chicken Salad: 1102 calories, 12 grams of fiber, 56 grams of protein
  • Chicken Tender Dinner (large): 1142 calories, 6 grams of fiber, 54 grams of protein
  • Parmesan Chicken Pasta: 1283 calories, 9 grams of fiber, 79 grams of protein
  • Colossal Burger: 1697 calories, 8 grams of fiber, 93 grams of protein
  • Avocado Grilled Chicken Sandwich: 1039 calories, 9 grams of fiber, 58 grams of protein
  • California Turkey BLT: 1238 calories, 12 grams of fiber, 36 grams of protein
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