Chili's Macros: Complete Nutrition Guide for Every Menu Item

Chili’s is the quintessential American casual dining spot—fajitas sizzling, ribs smoking, and portions sized for Texas. That generosity is great for appetite, challenging for macros.

But with strategic ordering, Chili’s actually offers some solid options. Fajitas without the extras, grilled proteins, and smart substitutions can make this Tex-Mex favorite work for your goals. This guide covers the entire menu.

Quick Reference: Chili’s Best Macro Options

Here are the best protein-to-calorie ratios at Chili’s.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Fajita Meat	360	47	8	15
Ancho Salmon	590	52	15	36
6oz Classic Sirloin	250	36	1	11
Margarita Grilled Chicken	550	71	9	25
Grilled Chicken Breast	280	43	2	10

Macro champion: Grilled chicken fajita meat—47g protein for 360 calories without the tortillas.

Chili’s Fajitas: Complete Breakdown

Fajitas are your best friend at Chili’s for macros—if you order smart.

Fajita Meat Only (No Tortillas, No Toppings)

Fajita Type	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken	360	47	8	15
Grilled Steak	430	43	7	25
Shrimp	220	26	9	8
Mixed (Chicken & Steak)	395	45	8	20
Triple Meat	490	52	10	26

Fajita Add-Ons

Component	Calories	Protein	Carbs	Fat
Flour Tortilla (1)	110	3	17	3
3 Flour Tortillas	330	9	51	9
Sour Cream	60	1	1	6
Guacamole	70	1	3	6
Shredded Cheese	110	7	1	9
Pico de Gallo	20	0	4	0
Rice	220	4	40	4
Black Beans	110	6	16	2

Full Fajita Platter (Everything)

Full Platter	Calories	Protein	Carbs	Fat
Chicken Fajitas	1,080	69	88	48
Steak Fajitas	1,150	65	87	58
Mixed Fajitas	1,115	67	88	53

The fajita hack: Order the meat, peppers, and onions only. Skip tortillas, rice, and sour cream. You get 47g protein for 360 calories instead of 69g for 1,080 calories.

Chili’s Burgers and Sandwiches

Chili’s burgers are massive—proceed with caution.

Burgers (with Fries)

Burger	Calories	Protein (g)	Carbs (g)	Fat (g)
Oldtimer with Cheese	1,040	46	76	62
Bacon Rancher	1,460	62	83	98
Big Mouth Bites (4)	1,310	56	79	88
Boss Burger	1,650	77	89	108
Mushroom Swiss	1,260	58	78	82
Southern Smokehouse	1,540	68	105	93

Sandwiches (with Fries)

Sandwich	Calories	Protein (g)	Carbs (g)	Fat (g)
Buffalo Chicken Ranch	1,430	56	96	92
Bacon Avocado Chicken	1,280	60	71	84
Crispy Chicken Sandwich	1,180	48	87	72
Grilled Chicken Sandwich	780	52	61	36

Best sandwich: Grilled Chicken Sandwich at 780 calories with 52g protein.

Chili’s Steaks and Ribs

Steaks

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
6oz Classic Sirloin	250	36	1	11
10oz Classic Sirloin	420	60	2	18
Ribeye (12oz)	690	58	2	50

Steaks served without sides—add your choice

Ribs

Ribs	Calories	Protein (g)	Carbs (g)	Fat (g)
Original Ribs (Half)	720	40	20	54
Original Ribs (Full)	1,450	81	40	108
Dr Pepper Ribs (Half)	790	40	38	56
Dr Pepper Ribs (Full)	1,590	81	76	112

Best steak value: 6oz sirloin—36g protein for only 250 calories.

Chili’s Chicken Entrees

Grilled Chicken Options

Entree	Calories	Protein (g)	Carbs (g)	Fat (g)
Margarita Grilled Chicken	550	71	9	25
Cajun Chicken Pasta	1,280	69	98	71
Chipotle Chicken Fresh Mex Bowl	820	56	72	36
Crispy Chicken Crispers	1,050	57	63	63

Winner: Margarita Grilled Chicken—71g protein for 550 calories is excellent.

Chili’s Seafood

Seafood Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Ancho Salmon	590	52	15	36
Gulf Coast Fish Tacos	950	45	71	54
Shrimp Alfredo	1,350	50	92	86

Best seafood: Ancho Salmon—high omega-3s with great macros.

Chili’s Salads

Salads (Full Size, With Dressing)

Salad	Calories	Protein (g)	Carbs (g)	Fat (g)
Santa Fe Chicken Salad	1,100	58	60	70
Quesadilla Explosion Salad	1,400	59	71	98
Grilled Chicken Salad	540	47	23	30
Side Caesar Salad	350	8	14	30
House Salad (no dressing)	140	5	12	9

Best salad: Grilled Chicken Salad at 540 calories with 47g protein.

Salad Dressings (Per Serving)

Dressing	Calories	Fat (g)
Ranch	200	21
Caesar	210	22
Honey-Lime	180	16
Light Ranch	90	8
Citrus Balsamic Vinaigrette	170	16

Best choice: Light Ranch (90 cal) or dressing on the side.

Chili’s Appetizers: The Calorie Bombs

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Texas Cheese Fries (Full)	2,120	68	128	152
Awesome Blossom	1,950	22	195	120
Classic Nachos (Full)	1,580	51	109	105
Boneless Wings (Full)	1,190	53	78	72
Southwestern Eggrolls	930	27	81	56
Chips & Salsa	860	14	115	40
Fried Pickles	670	10	73	38

Warning: These are intended for sharing. Don’t order alone.

Chili’s Sides

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Steamed Broccoli	60	4	6	2
House Salad (no dressing)	140	5	12	9
Fresh Veggies	80	3	10	3
Fries	400	5	52	19
Loaded Mashed Potatoes	340	8	28	22
Rice	220	4	40	4
Black Beans	110	6	16	2
Corn on the Cob	180	5	26	8

Best sides: Steamed broccoli (60 cal), house salad (140 cal), fresh veggies (80 cal).

Best Chili’s Orders by Goal

For Fat Loss (High Protein, Low Calorie)

The Fajita Deconstructed

• Chicken fajita meat (no tortillas)
• Pico de gallo
• Side of steamed broccoli
• Water

Macros: 440 calories | 51g protein | 18g carbs | 17g fat

Exceptional protein-to-calorie ratio for a restaurant meal.

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The Lean Sirloin

• 6oz Classic Sirloin
• Steamed broccoli
• House salad (dressing on side, use half)

Macros: 450 calories | 45g protein | 20g carbs | 20g fat

Steakhouse quality without steakhouse calories.

For Muscle Building (High Protein, Higher Carbs)

The Tex-Mex Builder

• Mixed chicken and steak fajitas (full)
• 2 tortillas (instead of 3)
• Rice and black beans

Macros: 985 calories | 61g protein | 99g carbs | 35g fat

Great post-workout meal with quality protein and carbs for recovery.

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The Protein Powerhouse

• Margarita Grilled Chicken
• Loaded mashed potatoes
• Corn on the cob

Macros: 1,070 calories | 81g protein | 63g carbs | 55g fat

Massive protein with solid carb intake for gaining.

For Low-Carb / Keto

The Zero-Carb Steak

• 10oz Classic Sirloin
• Steamed broccoli
• Side Caesar (no croutons, dressing on side)

Macros: 630 calories | 72g protein | 12g carbs | 32g fat

Under 15g net carbs with over 70g protein.

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The Fajita Keto

• Steak fajita meat only
• Extra fajita veggies
• Guacamole
• Sour cream

Macros: 610 calories | 45g protein | 14g carbs | 43g fat

All the fajita flavor without the tortilla carbs.

For Maintenance / Balanced

The Smart Fajita

• Chicken fajitas
• 2 tortillas (half portion)
• Pico and guacamole
• Skip rice, keep black beans

Macros: 720 calories | 60g protein | 51g carbs | 33g fat

Balanced macros while still enjoying the full fajita experience.

Chili’s Ordering Hacks

The Fajita Protein Play

Order fajitas and tell them to hold everything except the meat and veggies. You get restaurant-quality protein for fraction of the calories.

Substitute Sides

Replace fries (400 cal) with steamed broccoli (60 cal) or house salad (140 cal). That’s 260-340 calories saved instantly.

Skip the Chips

The complimentary chips and salsa are 860 calories before your meal even arrives. Politely decline or don’t start eating them.

Lunch Portions

Chili’s lunch menu has smaller portions. A lunch sirloin or lunch fajitas can have 30-40% fewer calories than dinner portions.

Dressing on the Side

Ranch adds 200 calories. Getting it on the side lets you use half or less while still getting the flavor.

Box Half Immediately

Chili’s portions are huge. Ask for a box when your food arrives and put half away immediately. You’ll eat less and have another meal.

Common Chili’s Macro Mistakes

Mistake 1: The Appetizer Trap

Texas Cheese Fries have 2,120 calories—more than most people should eat in an entire day. Even “sharing” often means 500+ calories per person.

Mistake 2: Underestimating Chips and Salsa

860 calories sitting on the table before you order. That’s a whole meal of mindless eating.

Mistake 3: Getting the “Complete” Fajitas

A full chicken fajita platter with all toppings hits 1,080 calories. The meat and veggies alone are 360 calories with nearly the same protein.

Mistake 4: Large Margaritas

A large house margarita can be 400-500+ calories of pure sugar and alcohol. Order water or unsweetened tea.

Mistake 5: Dessert After a Big Meal

Molten Chocolate Cake adds 1,100 calories. After an 800-calorie entree, that’s a 1,900-calorie dinner.

Chili’s for Different Calorie Budgets

Daily Calories	Recommended Strategy
1,200-1,400	Fajita meat + broccoli (380 cal)
1,500-1,800	6oz sirloin + side salad + veggies (450 cal)
1,800-2,200	Modified fajitas with 2 tortillas (720 cal)
2,200-2,800	Margarita chicken + 2 sides (850 cal)
2,800+	Full entrees as desired

Macros for Weight Loss to find your ideal calorie target.

Use our free Macro Calculator to see how Chili’s fits your daily goals.

Chili’s vs Other Casual Dining

Restaurant	Best Macro Option	Calories	Protein
Chili’s	Chicken Fajita Meat	360	47g
Applebee’s	Grilled Chicken Breast	340	55g
TGI Friday’s	Grilled Chicken	360	48g
Olive Garden	Herb-Grilled Salmon	560	51g
Texas Roadhouse	6oz Sirloin	250	36g

Verdict: Chili’s fajitas compete well with any casual dining chain for macro-friendly options.

The Bottom Line

Chili’s can absolutely work for macro tracking—but you need to order strategically. The fajita meats and grilled proteins are legitimately good options hidden among massive appetizers and loaded entrees.

Key takeaways:

• Fajita meat without extras is your best bet (47g protein, 360 cal)
• Skip the free chips and salsa (860 calories)
• Substitute broccoli or salad for fries
• Avoid Texas Cheese Fries and Awesome Blossom at all costs
• 6oz sirloin offers steakhouse protein for minimal calories

Enjoy the Tex-Mex atmosphere without destroying your goals.

Related Guides:

• What Are Macronutrients? — Understand the basics
• Eating Out on Macros — Restaurant strategies
• Macros for Muscle Gain — Bulking guide

More Restaurant Guides:

• Applebee’s Macros — Another casual dining option
• Texas Roadhouse Macros — Steakhouse breakdown
• All Restaurant Guides — Browse all dining guides