Ruby Tuesday: high-protein, low-calorie picks

Here are the 117 Ruby Tuesday items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Ruby Tuesday publishes (see the source).

31 items are 400 calories or less. 64 have 30 g of protein or more. The most protein at 400 calories or less is Kids Grilled Chicken (33 g).

Most protein, 400 calories or less

Ruby Tuesday: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Kids Grilled Chicken1 serving	180	33	1	5
Mac 'n Cheese1 serving	400	22	30	23
Broccoli & Cheese Soup8 fl (oz)	300	12	16	21
Coconut Shrimp Appetizer1 serving	360	10	59	10

Most protein, 400 to 600 calories

Ruby Tuesday: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
8 oz Top Sirloin1 serving	520	50	49	13
Grilled Salmon1 serving	540	45	36	25
New Orleans Seafood1 serving	530	44	42	18
6 oz Top Sirloin1 serving	450	40	49	11
Grilled Chicken Sandwich1 serving	540	40	36	23
Hickory Bourbon Chicken - SingleSingle	540	39	51	17
Blackened Tilapia1 serving	410	38	38	10
6 oz Rib Eye1 serving	570	35	47	27
Loaded Baked Potato1 serving	600	28	51	31
Impossible Burger1 serving	590	26	46	30

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Ruby Tuesday: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Kids Grilled Chicken1 serving	180	33	18.3
T-Bone Steak1 serving	720	81	11.2
New York Strip1 serving	660	72	10.9
8 oz Top Sirloin1 serving	520	50	9.6
Blackened Tilapia1 serving	410	38	9.3
Grilled Salmon1 serving	540	45	8.3
New Orleans Seafood1 serving	530	44	8.3
Hickory Bourbon Salmon1 serving	620	48	7.7
Grilled Chicken Sandwich1 serving	540	40	7.4
Hickory Bourbon Chicken - SingleSingle	540	39	7.2

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Questions

What item under 1,000 calories has the most protein at Ruby Tuesday?

T-Bone Steak (1 serving): 81 g protein, 720 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Ruby Tuesday?

At 400 calories or less, the most protein comes from Kids Grilled Chicken (1 serving): 33 g protein, 180 calories; Mac 'n Cheese (1 serving): 22 g protein, 400 calories; Broccoli & Cheese Soup (8 fl (oz)): 12 g protein, 300 calories.

Where do these Ruby Tuesday numbers come from?

From the nutrition information Ruby Tuesday publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Ruby Tuesday item

See all 117 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Ruby Tuesday item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Triple Smashed Burger1 serving	1,730	120	46	116
Full-Rack Baby-Back Ribs1 serving	1,360	94	95	68
Rib Eye, Ribs, and Crispy Shrimp Combo1 serving	1,650	91	101	87
12 oz New York Strip Combo1 serving	1,070	85	78	35
Chicken Parmesan1 serving	1,980	83	192	94
T-Bone Steak1 serving	720	81	50	20
Triple Play1 serving	1,630	81	118	80
6 oz Rib Eye & Half-Rack Ribs Combo1 serving	1,240	78	74	70
12 oz Rib Eye Combo1 serving	1,310	76	75	67
New York Strip1 serving	660	72	50	18
Crispy Chicken Mac 'n Cheese1 serving	1,520	72	133	74
Ribs & Crispy Shrimp1 serving	1,330	64	109	71
12 oz Rib Eye1 serving	890	63	47	50
8 oz Top Sirloin Combo1 serving	940	63	77	30
Five-Cheese Cheesesteak1 serving	840	62	50	46
Steak Ramen Noodle Bowl1 serving	1,070	62	144	17
Chicken Carbonara1 serving	1,220	62	122	47
Chicken & Broccoli Pasta1 serving	1,800	61	131	64
Stuffed Rib Eye Quesadilla Appetizer1 serving	1,000	53	49	62
Mushroom Swiss Smashed Burger1 serving	1,150	53	45	66
Fried Catfish & Crispy Shrimp Combo1 serving	1,670	53	116	111
6 oz Top Sirloin Combo1 serving	870	52	76	27
Chicken Pasta Marinara1 serving	960	52	124	29
Chicken Ramen Noodle Bowl1 serving	980	52	143	12
Asiago Bacon Chicken - SingleSingle	820	51	44	32
8 oz Top Sirloin1 serving	520	50	49	13
Half-Rack Baby-Back Ribs1 serving	890	50	74	44
Cajun Chicken Pasta1 serving	1,010	50	111	28
Deconstructed Kabobs - Steak1 serving	660	49	40	15
Smokehouse Cheeseburger1 serving	960	49	63	53
Blackened Chicken Quesadilla1 serving	980	49	48	62
Hickory Bourbon Salmon1 serving	620	48	54	21
Philly Cheesesteak Hoagie1 serving	710	48	53	32
Grilled Chicken Caesar1 serving	780	48	37	50
Bacon Cheeseburger1 serving	800	48	37	47
6 oz Rib Eye Combo1 serving	990	48	75	43
French Quarter Chicken & Shrimp - SingleSingle	820	47	63	36
Grilled Salmon1 serving	540	45	36	25
Chicken Wings1 serving	780	45	7	57
New Orleans Seafood1 serving	530	44	42	18
Honey-Glazed Salmon Bowl1 serving	680	44	31	46
Boneless Wings1 serving	960	44	47	62
Ruby's Cheeseburger1 serving	720	43	38	41
American Smashed Burger1 serving	730	43	41	41
Scallop Medallions Dinner1 serving	780	43	44	8
Crispy Chicken Tenders1 serving	1,130	42	81	49
Shrimp Scampi Pasta1 serving	1,520	42	91	81
Crispy Chicken Caesar1 serving	890	41	50	59
Ultimate Crispy Chicken Sandwich1 serving	1,050	41	93	43
6 oz Top Sirloin1 serving	450	40	49	11
Grilled Chicken Sandwich1 serving	540	40	36	23
Loaded Potato Skins1 serving	1,180	40	124	63
Hickory Bourbon Chicken - SingleSingle	540	39	51	17
Deconstructed Kabobs - Chicken1 serving	570	39	39	10
Mozzarella Sticks1 serving	780	39	74	37
Catfish & Fries1 serving	1,240	39	81	84
Blackened Tilapia1 serving	410	38	38	10
6 oz Rib Eye1 serving	570	35	47	27
Kids Grilled Chicken1 serving	180	33	1	5
Shrimp Ramen Noodle Bowl1 serving	910	33	142	7
Cheddar Cheese Queso & Chips1 serving	1,130	32	99	66
Crispy Shrimp Platter1 serving	1,180	32	114	65
Veggie Ramen Noodle Bowl1 serving	860	30	182	7
Fish & Chips1 serving	1,060	30	101	53
Loaded Baked Potato1 serving	600	28	51	31
Loaded Fries1 serving	800	28	60	49
Loaded Tater Tots1 serving	790	27	60	48
Kids Chicken Tenders1 serving	390	26	15	14
Impossible Burger1 serving	590	26	46	30
Kids Cheeseburger1 serving	510	25	34	30
Mac 'n Cheese1 serving	400	22	30	23
Deconstructed Kabobs with Shrimp1 serving	500	20	38	5
Spinach Artichoke Dip1 serving	1,000	20	97	60
Pasta Marinara1 serving	780	19	123	24
Chocolate Chip Cookie Skillet1 serving	1,160	18	155	58
Coconut Shrimp Platter1 serving	900	17	120	39
Funnel Cake Sundae1 serving	1,160	17	182	43
Onion Rings1 serving	1,390	17	115	96
Chocolate Brownie Explosion Sundae1 serving	1,560	17	208	80
New York Cheesecake1 serving	780	14	95	60
Broccoli & Cheese Soup8 fl (oz)	300	12	16	21
Kids Marinara1 serving	460	12	87	7
Kids Buttery Pasta1 serving	590	11	78	26
Carrot Cake1 Slice (194 g)	1,170	11	110	79
Coconut Shrimp Appetizer1 serving	360	10	59	10
Funnel Cake1 serving	670	10	98	28
Kids Crispy Shrimp1 serving	220	9	16	13
Fried Mushrooms1 serving	730	9	61	52
Loaded Potato Soup1 serving	300	8	26	18
Baked Potato1 serving	220	7	47	0.5
Ultimate Chocolate Cake1 serving	740	7	81	46
French Fries1 serving	420	6	53	21
Tater Tots1 serving	420	6	53	19
Ruby's Mix & Match Trio Appetizer1 serving	460	6	38	32
Kids Mac n Cheese1 serving	150	5	22	4.5
Rice Pilaf1 serving	190	5	33	3
Kids Chocolate Sundae1 serving	360	5	51	16
Kids Strawberry Sundae1 serving	370	5	54	16
Fresh Steamed Broccoli1 serving	70	4	5	1
Roasted Corn1 serving	190	4	25	9
Mashed Potatoes1 serving	220	4	27	11
Blue Cheese Dressing2 Tbsp	180	2	1	19
Grilled Zucchini1 serving	20	1	3	0.5
Caesar Dressing2 Tbsp	190	1	1	20
Hot Buffalo Sauce2 Tbsp	10	0	0	1
Balsamic Vinegar2 Tbsp	20	0	4	0
BBQ Sauce2 Tbsp	60	0	15	0
Kids Grapes1 serving	60	0	16	0.5
Hickory Bourbon BBQ2 Tbsp	80	0	18	0
Balsamic Vinaigrette2 Tbsp	90	0	3	9
Mild Buffalo Sauce2 Tbsp	90	0	0	10
Golden Italian2 Tbsp	100	0	3	10
Coleslaw1 serving	120	0	8	9
Extra Virgin Olive Oil2 Tbsp	120	0	0	14
French Dressing2 Tbsp	120	0	6	11
Ranch Dressing2 Tbsp	120	0	1	13
Greek Dressing2 Tbsp	130	0	1	14