LongHorn is one of the best GLP-1 formats in casual dining: the steaks, grilled Lemon Garlic Chicken and salmon are listed protein-only, so you get a lot of lean protein and add your own side. Pair a lean protein with a steamed vegetable and the order is excellent; the watch-outs are the breaded and loaded options and sodium on the bigger steaks.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every LongHorn Steakhouse order below is scored the same published way, from the restaurant's own published nutrition.
The move
A 6 oz Flo's Filet (330 cal, 37 g protein), a Lemon Garlic Chicken (240 cal/36 g at the 6 oz lunch size, 330/53 at 9 oz), or a 7 oz LongHorn Salmon (300 cal, 33 g) with Fresh Steamed Broccoli or Asparagus is the lean, high-protein play. The Renegade Sirloin and Redrock Shrimp combo packs 66 g into 480 calories. Skip the Parmesan-crusted chicken and the loaded or starchy sides, and watch sodium on the larger steaks.
Not affiliated with, sponsored by, or endorsed by LongHorn Steakhouse. "LongHorn Steakhouse" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by LongHorn Steakhouse on its official nutritional guide (longhornsteakhouse.com, the Darden-hosted nutrition and allergen guide valid as of 08/10/26). LongHorn lists its steaks, chicken and seafood protein-only (the protein by itself, no side), and sides as separate rows; this guide follows that structure, so an entree row is the protein alone and you add a side. Steakhouse salads are listed without their choice of dressing and are not included; most lunch portions, appetizers, desserts, breads, dressings, sauces, combo add-ons, and all beverages are also excluded. The Lemon Garlic Chicken is included at both its 9 oz dinner and 6 oz lunch sizes, and the Renegade Sirloin + Redrock Grilled Shrimp combo is included because both are strong, complete high-protein orders. LongHorn does not publish gram serving weights, so gram portions are not available (the ounce figure in a name is the protein's menu size). Menus change; verify in the restaurant (updated Nutritional information as published in LongHorn's nutrition guide valid as of 08/10/26).
The quick take
LongHorn is one of the strongest GLP-1 formats in casual dining because the proteins are listed on their own, so you control the side. A 9 oz Lemon Garlic Chicken is 330 calories for 53 g of protein (a 6 oz lunch portion is 240 for 36), a 6 oz Flo's Filet 330 for 37, and a 7 oz LongHorn Salmon 300 for 33, all lean and very high in protein. Pair one with Fresh Steamed Broccoli (90) or Asparagus (130). The watch-outs are the Parmesan-crusted chicken and ribeyes (fat), the loaded and starchy sides (the plain baked potato alone is 2,370 mg of sodium), and sodium on the larger steaks.
The menu, scored
Scored for whole meals, a gentler bar than single ingredients, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; re-sort by what matters today, and tap "Show the math" for the exact rule on any card. How we score.
Nishi's picks
Our best-fit orders for ordering on a GLP-1, from LongHorn Steakhouse's published nutrition. Re-sort them by what matters to you today.
Redrock Grilled Shrimp (12 ct)Best fit
46 g protein · 240 cal · 3 g carbs · 5 g fat · 1 g fiber
watch: 1440 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density19.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat18.8% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density240 kcalflag if density under 4 and 300 kcal or moreok
Sodium1440 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Redrock Grilled Shrimp (8 ct)Best fit
30 g protein · 160 cal · 2 g carbs · 3 g fat · 0 g fiber
30 g protein · lots of protein for the calories · lower fat
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density18.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat16.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density160 kcalflag if density under 4 and 300 kcal or moreok
Sodium960 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Lemon Garlic Chicken (12 oz)Best fit
70 g protein · 420 cal · 2 g carbs · 15 g fat · 0 g fiber
watch: 1440 mg sodium
Show the math
Protein70 gstrong at 30 g or morestrong
Protein density16.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat32.1% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreok
Sodium1440 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Lemon Garlic Chicken (9 oz)Best fit
53 g protein · 330 cal · 2 g carbs · 12 g fat · 0 g fiber
53 g protein · lots of protein for the calories · lower fat
Show the math
Protein53 gstrong at 30 g or morestrong
Protein density16.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat32.7% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Lemon Garlic Chicken (6 oz, lunch)Best fit
36 g protein · 240 cal · 2 g carbs · 10 g fat · 0 g fiber
36 g protein · lots of protein for the calories · lower fat
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density15 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat37.5% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density240 kcalflag if density under 4 and 300 kcal or moreok
Sodium840 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Renegade Sirloin (6 oz) & Redrock Grilled ShrimpBest fit
66 g protein · 480 cal · 4 g carbs · 18 g fat · 0 g fiber
watch: 1490 mg sodium
Show the math
Protein66 gstrong at 30 g or morestrong
Protein density13.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat33.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1490 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Renegade Sirloin (8 oz)Best fit
51 g protein · 390 cal · 2 g carbs · 16 g fat · 0 g fiber
51 g protein · lots of protein for the calories · lower fat
Show the math
Protein51 gstrong at 30 g or morestrong
Protein density13.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat36.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density390 kcalflag if density under 4 and 300 kcal or moreok
Sodium670 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Flo's Filet (9 oz)Best fit
56 g protein · 450 cal · 3 g carbs · 19 g fat · 0 g fiber
56 g protein · lots of protein for the calories · lower fat
Show the math
Protein56 gstrong at 30 g or morestrong
Protein density12.4 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat38% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium480 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
The LongHorn (22 oz)Best fit
150 g protein · 1280 cal · 1 g carbs · 67 g fat · 2 g fiber
watch: 2450 mg sodium
Show the math
Protein150 gstrong at 30 g or morestrong
Protein density11.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat47.1% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1280 kcalflag if density under 4 and 300 kcal or moreok
Sodium2450 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
New York Strip (12 oz)Best fit
72 g protein · 630 cal · 1 g carbs · 33 g fat · 1 g fiber
watch: 1740 mg sodium
Show the math
Protein72 gstrong at 30 g or morestrong
Protein density11.4 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat47.1% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreok
Sodium1740 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Renegade Sirloin (6 oz)Best fit
36 g protein · 320 cal · 2 g carbs · 15 g fat · 0 g fiber
36 g protein · lots of protein for the calories · lower fat
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density11.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat42.2% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreok
Sodium530 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Flo's Filet (6 oz)Best fit
37 g protein · 330 cal · 2 g carbs · 15 g fat · 0 g fiber
37 g protein · lots of protein for the calories · lower fat
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density11.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat40.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreok
Sodium330 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
LongHorn Salmon (7 oz)Best fit
33 g protein · 300 cal · 2 g carbs · 16 g fat · 0 g fiber
33 g protein · lots of protein for the calories · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density11 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat48% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium310 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
LongHorn Salmon (10 oz)Best fit
47 g protein · 430 cal · 3 g carbs · 23 g fat · 0 g fiber
47 g protein · lots of protein for the calories · lower fat
Show the math
Protein47 gstrong at 30 g or morestrong
Protein density10.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat48.1% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium440 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Fire-Grilled T-Bone (18 oz)Best fit
123 g protein · 1130 cal · 1 g carbs · 62 g fat · 2 g fiber
watch: 2030 mg sodium
Show the math
Protein123 gstrong at 30 g or morestrong
Protein density10.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat49.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1130 kcalflag if density under 4 and 300 kcal or moreok
Sodium2030 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Parmesan Crusted Chicken (9 oz)Best fit
68 g protein · 650 cal · 12 g carbs · 36 g fat · 2 g fiber
watch: 1860 mg sodium
Show the math
Protein68 gstrong at 30 g or morestrong
Protein density10.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat49.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1860 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Hand-Breaded Chicken Tenders (6)Best fit
36 g protein · 420 cal · 19 g carbs · 22 g fat · 2 g fiber
36 g protein · lots of protein for the calories · lower fat
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density8.6 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat47.1% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreok
Sodium680 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Hand-Breaded Chicken Tenders (9)Best fit
53 g protein · 620 cal · 28 g carbs · 33 g fat · 4 g fiber
53 g protein · lots of protein for the calories · lower fat
Show the math
Protein53 gstrong at 30 g or morestrong
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat47.9% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium1030 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Parmesan Crusted Chicken (12 oz)Good fit
102 g protein · 1120 cal · 24 g carbs · 69 g fat · 4 g fiber
watch: higher fat (55.4% of calories), 3160 mg sodium
Show the math
Protein102 gstrong at 30 g or morestrong
Protein density9.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat55.4% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1120 kcalflag if density under 4 and 300 kcal or moreok
Sodium3160 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ribeye (12 oz)Good fit
66 g protein · 810 cal · 4 g carbs · 54 g fat · 0 g fiber
watch: higher fat (60% of calories)
Show the math
Protein66 gstrong at 30 g or morestrong
Protein density8.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat60% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreok
Sodium670 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Baby Back Ribs (Half-Rack)Good fit
62 g protein · 820 cal · 16 g carbs · 56 g fat · 1 g fiber
watch: higher fat (61.5% of calories)
Show the math
Protein62 gstrong at 30 g or morestrong
Protein density7.6 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat61.5% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density820 kcalflag if density under 4 and 300 kcal or moreok
Sodium740 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Outlaw Ribeye (20 oz)Good fit
94 g protein · 1250 cal · 2 g carbs · 87 g fat · 0 g fiber
watch: higher fat (62.6% of calories), 1670 mg sodium
Show the math
Protein94 gstrong at 30 g or morestrong
Protein density7.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat62.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1250 kcalflag if density under 4 and 300 kcal or moreok
Sodium1670 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Fresh Steamed AsparagusGood fit
8 g protein · 130 cal · 9 g carbs · 7 g fat · 5 g fiber
8 g protein · 5 g fiber · lower fat
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.5% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density130 kcalflag if density under 4 and 300 kcal or moreok
Sodium15 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Fresh Steamed BroccoliGood fit
4 g protein · 90 cal · 7 g carbs · 4 g fat · 4 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat40% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density90 kcalflag if density under 4 and 300 kcal or moreok
Sodium125 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Intelligent weight managementGet your personal targets
Your protein and calorie numbers, and what clears them at any chain, not just this one. About 2 minutes, free.
Deciding what to order at LongHorn Steakhouse?Nishi scores your exact order against your goals, builds it with you, and remembers what works, at any restaurant.
Scored a lower fit for a GLP-1 pattern, whether for higher fat, a denser portion, or less protein per calorie. Some carry a lot of protein but enough fat or calories that our rubric still rates them a lower fit, so the number is not the whole story. Each shows the specific reason. For a better fit, see the orders above. How we score.
Chop SteakLower fit
44 g protein · 640 cal · 13 g carbs · 46 g fat · 3 g fiber
watch: higher fat (64.7% of calories), 1240 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat64.7% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium1240 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Steakhouse Mac & CheeseLower fit
26 g protein · 610 cal · 43 g carbs · 37 g fat · 5 g fiber
watch: higher fat (54.6% of calories), 1210 mg sodium
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.6% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodium1210 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Plain Idaho Baked PotatoLower fit
8 g protein · 290 cal · 64 g carbs · 2 g fat · 6 g fiber
watch: 2370 mg sodium
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat6.2% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium2370 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Plain Sweet PotatoLower fit
5 g protein · 240 cal · 55 g carbs · 0 g fat · 9 g fiber
5 g protein · 9 g fiber · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density2.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density240 kcalflag if density under 4 and 300 kcal or moreok
Sodium95 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Crispy Brussels SproutsLower fit
5 g protein · 310 cal · 27 g carbs · 23 g fat · 5 g fiber
watch: higher fat (66.8% of calories), energy-dense, low protein
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density1.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat66.8% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density310 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium590 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Mashed PotatoesLower fit
5 g protein · 340 cal · 37 g carbs · 19 g fat · 4 g fiber
watch: higher fat (50.3% of calories), energy-dense, low protein
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density1.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50.3% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium790 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Seasoned Rice PilafLower fit
3 g protein · 230 cal · 41 g carbs · 6 g fat · 0 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat23.5% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Seasoned French FriesLower fit
6 g protein · 500 cal · 67 g carbs · 23 g fat · 0 g fiber
watch: energy-dense, low protein, 1280 mg sodium
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density1.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.4% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1280 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Best proteins to build around
GLP-1 fit is Nishi's score, not the restaurant's. How we score.
Numbers are for one item as LongHorn lists it on its official nutrition guide: an entree is the protein by itself (no side), and sides are separate rows. LongHorn does not publish gram weights. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Redrock Grilled Shrimp (8 ct)Best fit
30 g protein · 160 cal · 3 g fat · 960 mg sodium
watch: 960 mg sodium
Show the math
Protein30 gstrong at 25 g or morestrong
Protein density18.8 g per 100 kcalstrong at 10+, weak under 6strong
Fat16.9% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium960 mginformational over 800 mgshown; does not change the tier
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Lemon Garlic Chicken (9 oz)Best fit
53 g protein · 330 cal · 12 g fat · 1120 mg sodium
watch: 1120 mg sodium
Show the math
Protein53 gstrong at 25 g or morestrong
Protein density16.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat32.7% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density330 kcalflag if density under 6 and 300 kcal or moreok
Sodium1120 mginformational over 800 mgshown; does not change the tier
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Renegade Sirloin (8 oz)Best fit
51 g protein · 390 cal · 16 g fat · 670 mg sodium
51 g protein · lots of protein for the calories · lower fat
Show the math
Protein51 gstrong at 25 g or morestrong
Protein density13.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat36.9% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density390 kcalflag if density under 6 and 300 kcal or moreok
Sodium670 mginformational over 800 mgok
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Flo's Filet (6 oz)Good fit
37 g protein · 330 cal · 15 g fat · 330 mg sodium
watch: higher fat (40.9% of calories)
Show the math
Protein37 gstrong at 25 g or morestrong
Protein density11.2 g per 100 kcalstrong at 10+, weak under 6strong
Fat40.9% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density330 kcalflag if density under 6 and 300 kcal or moreok
Sodium330 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
LongHorn Salmon (7 oz)Good fit
33 g protein · 300 cal · 16 g fat · 310 mg sodium
watch: higher fat (48% of calories)
Show the math
Protein33 gstrong at 25 g or morestrong
Protein density11 g per 100 kcalstrong at 10+, weak under 6strong
Fat48% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density300 kcalflag if density under 6 and 300 kcal or moreok
Sodium310 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
Loaded & starchy sides, the baked potatoes carry up to 2,370 to 2,570 mg of sodium, the Mac & Cheese is 610 calories and 37 g of fat, and the fries are 500 calories. Fresh Steamed Broccoli (90) or Asparagus (130) keeps a lean protein lean.
Parmesan-crusted chicken & ribeyes, the Parmesan Crusted Chicken (36 to 69 g of fat) and the ribeyes (54 to 87 g) are the fattiest mains. Grilled Lemon Garlic Chicken, a filet, or salmon gives you similar or more protein for far less fat.
The biggest steaks, the Outlaw Ribeye (1,250 cal), T-Bone (1,130) and The LongHorn (1,280, 2,450 mg sodium) are huge. A 6 oz filet or sirloin carries 36 to 37 g of protein for about 320 to 330 calories.
Sodium, many entrees run 1,000 to 3,000 mg, and the Parmesan Crusted Chicken 12 oz reaches 3,160. The filet (330 mg) and the salmon (310 mg) are the low-sodium standouts; grilled shrimp and Lemon Garlic Chicken are higher despite being lean.
Common questions
What's the most GLP-1-friendly order at LongHorn?
A lean protein with a steamed vegetable. A 9 oz Lemon Garlic Chicken is 330 calories for 53 g of protein (a 6 oz lunch portion is 240 for 36), a 6 oz Flo's Filet 330 for 37, and a 7 oz LongHorn Salmon 300 for 33. Add Fresh Steamed Broccoli (90) or Asparagus (130) and you have a very high-protein, lower-calorie plate.
What's the highest-protein option at LongHorn?
For total protein, the 22 oz The LongHorn has the most at 150 g, but it is a 1,280-calorie, 2,450 mg special-occasion steak. For protein per calorie, the lean choices lead: Redrock Grilled Shrimp is 30 g in 160 calories (46 g in 240), and the Lemon Garlic Chicken is 36 g in a 240-calorie 6 oz lunch portion (53 g in 330, 70 g in 420). The Renegade Sirloin and Redrock Shrimp combo packs 66 g into 480 calories.
What are the best sides at LongHorn on a GLP-1?
Fresh Steamed Broccoli (90 calories, 4 g fiber) and Fresh Steamed Asparagus (130 calories, 8 g protein, 5 g fiber, and only 15 mg sodium) are the standouts. A plain sweet potato (240) is a reasonable starch. Skip the Mac & Cheese, the baked potatoes and the fries, which add the most calories, fat and sodium.
Which LongHorn order has the least sodium?
Among the proteins, a 6 oz Flo's Filet (330 mg) and the 7 oz LongHorn Salmon (310 mg) are the lowest. Pair either with steamed asparagus (15 mg) for a very low-sodium, high-protein plate. Many other entrees run 1,000 to 3,000 mg, so this is where the biggest difference is.
What is the lowest-calorie LongHorn Steakhouse order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie LongHorn Steakhouse order that still reaches at least 15 g of protein is the Redrock Grilled Shrimp (8 ct): about 160 calories and 30 g protein.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it.Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
