Making smart dining choices doesn’t mean sacrificing flavor, especially at Ruby Tuesday. This popular casual dining chain has evolved to meet the growing demand for healthier options while maintaining its signature taste that diners have loved since 1972.
For health-conscious food lovers, Ruby Tuesday’s menu offers a surprising array of nutritious choices alongside their famous burgers and ribs. Whether someone’s counting calories, watching their carbs, or simply aiming to make better food decisions, understanding Ruby Tuesday’s nutrition facts can transform an ordinary restaurant visit into a guilt-free dining experience.
Ruby Tuesday’s Menu Overview
Ruby Tuesday’s menu features diverse dining options ranging from grilled entrees to fresh salads. The restaurant’s menu balances traditional American cuisine with health-conscious alternatives to accommodate various dietary preferences.
Popular Menu Categories
Ruby Tuesday’s signature items include:
- Handcrafted Burgers: Classic cheeseburgers, bacon burgers & veggie alternatives
- Fresh Garden Bar: 50+ fresh ingredients with seasonal rotations
- Grilled Steaks: Premium cuts including ribeye, sirloin & New York strip
- Seafood Selections: Grilled salmon, tilapia & shrimp dishes
- Ribs & BBQ: Baby back ribs & BBQ combination platters
- Chicken Specialties: Grilled, fried & specialty preparations
- Garden Fresh Salads: Chef-inspired combinations & customizable options
- Side Dishes: Steamed broccoli, mashed potatoes & seasonal vegetables
- Under 700 Calories: Lighter portion entrees marked with a special symbol
- Fit & Trim: Menu items containing less than 700 calories & 15g fat
- Garden Bar Options: 35+ low-calorie toppings & 8 dressing choices
- Customization: Options to modify dishes reducing calories sodium & fat
- Allergen Menu: Comprehensive guide identifying common allergens
- Gluten-Sensitive: Special menu highlighting gluten-free alternatives
- Protein Options: Choice of protein portions from 4oz to 12oz
- Vegetarian Selections: Plant-based alternatives clearly labeled
Healthiest Options at Ruby Tuesday
Ruby Tuesday’s menu features multiple nutritious options that align with various dietary goals. These selections emphasize lean proteins fresh vegetables while maintaining flavor.
Low-Calorie Entrees
The Grilled Salmon comes in at 540 calories offering 43g of protein with omega-3 fatty acids. The Petite Sirloin contains 480 calories paired with steamed broccoli at only 45 calories. For chicken lovers, the Hickory Bourbon Chicken delivers 580 calories with 44g protein. The Fresh Garden Bar provides endless combinations under 300 calories when topped with fat-free dressings such as balsamic vinaigrette or honey mustard. These entrees include one regular side dish from options like grilled zucchini roasted spaghetti squash or fresh steamed broccoli.
Heart-Healthy Choices
Ruby Tuesday’s heart-healthy selections prioritize lean proteins whole grains vegetables. The Grilled Herb-Glazed Chicken contains 7g of fat 2g saturated fat with no trans fats. The Endless Garden Bar features heart-healthy ingredients like spinach tomatoes chickpeas mixed greens nuts seeds. For seafood options, the Blackened Tilapia provides 35g protein while staying under 5g saturated fat. The Fit & Trim Sirloin pairs perfectly with quinoa brown rice pilaf delivering essential nutrients without excess sodium. Each heart-healthy option comes clearly marked on the menu with detailed nutritional information.
High-Protein Menu Items
Ruby Tuesday’s menu features protein-rich options that support various dietary goals while maintaining flavor profiles. The restaurant’s protein selections range from 25g to 45g per serving, accommodating different nutritional needs.
Lean Protein Selections
Ruby Tuesday offers multiple lean protein choices across its menu categories. The grilled salmon delivers 43g of protein with only 540 calories per serving. Petite sirloin provides 32g of protein at 480 calories when paired with steamed broccoli. Grilled chicken breast contains 38g of protein per serving at 530 calories. Additional lean options include:
- Hickory Bourbon Chicken with 35g protein
- Blackened Tilapia offering 28g protein
- Turkey Burger containing 25g protein
- Grilled Shrimp Skewer adding 18g protein
Plant-Based Protein Options
Ruby Tuesday incorporates several plant based protein sources throughout its menu. The Garden Bar features protein rich ingredients including:
- Garbanzo beans providing 15g protein per cup
- Edamame containing 17g protein per serving
- Quinoa offering 8g protein per cup
- Black beans delivering 15g protein per serving
The restaurant also serves customizable veggie burgers with 22g protein per patty. Garden Bar combinations can create meals exceeding 25g protein when incorporating multiple plant protein sources. Each plant protein option includes complete nutritional information on the menu for accurate tracking.
Hidden Calories to Watch Out For
Ruby Tuesday’s menu contains several items with high caloric content that may surprise diners. Understanding these hidden sources of calories enables better meal planning choices at the restaurant.
High-Sodium Menu Items
Several Ruby Tuesday menu items exceed 1,500mg of sodium per serving. The Asiago Bacon Chicken contains 2,340mg of sodium with 1,087 calories. The Classic Burger with cheese packs 1,890mg of sodium at 824 calories. The Cajun Ribeye delivers 2,160mg of sodium alongside 1,142 calories. Add-ons like cheese sauce (380mg), bacon (310mg) or ranch dressing (260mg) increase sodium content significantly. The Garden Bar items stay lower in sodium except for prepared salads such as the Southwestern Chicken Salad at 1,760mg.
Dessert Nutrition Facts
Ruby Tuesday’s dessert menu features indulgent options with substantial caloric content. The Chocolate Tall Cake leads with 1,127 calories and 64g of sugar per serving. The New York Cheesecake contains 891 calories with 56g of sugar. Apple Crumble à la Mode delivers 784 calories and 48g of sugar. Mini desserts offer smaller portions: Chocolate Chip Cookie Sundae (392 calories) and Key Lime Pie (324 calories). The dessert menu’s sugar content ranges from 32g to 64g per serving, with fat content varying between 14g to 39g per item.
Tips for Healthy Eating at Ruby Tuesday
Ruby Tuesday’s menu offers multiple opportunities to create nutritious meals through customization options and mindful substitutions. These strategies help diners maintain their health goals while enjoying a restaurant experience.
Customization Options
The Garden Bar provides extensive customization with 50+ fresh ingredients for creating personalized salads. Diners customize protein portions by selecting 4oz 6oz or 8oz cuts of meat based on their dietary needs. The menu includes options to modify cooking methods from fried to grilled reducing fat content by up to 40%. Side dish alternatives range from steamed vegetables to roasted potatoes accommodating various nutritional preferences. Ruby Tuesday’s kitchen accommodates specific requests like sauce on the side dressing substitutions or removal of high-calorie toppings.
Smart Substitutions
Replace french fries with steamed broccoli to reduce the meal’s calorie content by 250 calories. Swap creamy dressings for oil-based vinaigrettes cutting fat content by 15g per serving. Choose grilled chicken over crispy alternatives to decrease sodium intake by 500mg. Select water sparkling water or unsweetened tea instead of sodas eliminating 140 calories per glass. Trade regular burger buns for lettuce wraps reducing carbohydrates by 35g per serving. Request fresh fruit instead of dessert lowering sugar content by 45g while adding essential nutrients.
Nutrition Guide
Ruby Tuesday stands out as a restaurant chain that successfully balances traditional American dining with health-conscious choices. Their commitment to transparency in nutritional information helps diners make informed decisions about their meals.
With options ranging from lean proteins to plant-based alternatives and customizable dishes their menu caters to various dietary preferences and restrictions. While some menu items contain hidden calories and high sodium content smart modifications and substitutions can create healthier meals.
The extensive Garden Bar and clearly labeled menu items demonstrate Ruby Tuesday’s dedication to providing nutritious options without sacrificing taste making it a viable choice for health-conscious diners seeking a casual dining experience.