Chili’s Nutrition Calculator

Track Calories, Macros & Complete Menu for 2025

Make informed dietary choices with our comprehensive nutrition guide

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Why Track Nutrition at Chili’s?

Chili’s Grill & Bar has been serving bold flavors and generous portions for decades, offering everything from sizzling fajitas to charbroiled burgers. With such an extensive menu featuring appetizers, entrees, desserts, and beverages, understanding the nutritional content helps you make informed choices that align with your health goals.

Whether you’re enjoying their famous Baby Back Ribs, building the perfect fajita combination, or indulging in their signature appetizers, our comprehensive nutrition calculator provides the tools you need to track your intake while savoring your Chili’s favorites.

Accurate Menu Data

Access detailed nutritional information for every item on Chili’s extensive menu, including calories, macronutrients, and sodium content.

Meal Customization

Build your perfect Chili’s meal and see the nutritional impact, helping you make adjustments for your dietary needs.

Smart Choices

Discover healthier options and modifications to enjoy Chili’s flavors while maintaining your nutrition goals.

Chili’s Nutrition Calculator

Select items from Chili’s Menu to calculate the total nutritional value of your meal. Add as many items as you want to see the complete nutritional breakdown.

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Nutrition Totals

Calories: 0
Fat: 0g
Carbs: 0g
Protein: 0g
Sodium: 0mg

Macronutrient Breakdown

Understanding Chili’s Nutrition

Portion Sizes & Calories

Chili’s is known for generous portions that can range from 500-2000+ calories per entree. Their appetizers alone can contain 800-1500 calories, making them suitable for sharing. Understanding these portion sizes helps you make informed decisions about your meal.

Average Calorie Ranges:

  • Appetizers: 670-1720 calories
  • Salads: 430-1430 calories
  • Burgers: 1180-1550 calories
  • Steaks: 850-1280 calories
  • Fajitas: 800-1000+ calories (with toppings)

Sodium Content Awareness

Many Chili’s items are high in sodium, with some exceeding the daily recommended limit of 2300mg in a single dish. This is common in restaurant foods due to seasoning, marinades, and food preservation needs.

High Sodium Items to Watch:

  • Boneless Buffalo Wings: 3640mg
  • Classic Nachos (Large): 2940-4390mg
  • Hot Spinach & Artichoke Dip: 2210mg
  • Most Enchiladas: 2900-4830mg

Making Healthier Choices at Chili’s

Appetizer Strategies:

  • Share appetizers among the table
  • Choose Fresh Guacamole over queso-based dips
  • Opt for grilled options when available
  • Ask for vegetables instead of chips with dips

Entree Modifications:

  • Choose Lighter Choice menu items
  • Request dressings and sauces on the side
  • Substitute sides for steamed vegetables
  • Consider taking half your meal home

Top 15 High-Protein Options at Chili’s

For those looking to increase protein intake, Chili’s offers several excellent options rich in protein from quality sources.

1. Classic Ribeye

86g protein – 1,280 calories

Premium cut with excellent protein content

2. Bacon Ranch Beef Quesadilla

80g protein – 1,800 calories

High protein but high calorie – consider sharing

3. California Grilled Chicken Flatbread

77g protein – 1,450 calories

Great protein-to-calorie ratio

4. Chipotle Chicken Flatbread

79g protein – 1,320 calories

Flavorful and protein-rich option

5. Bacon Ranch Chicken Quesadilla

74g protein – 1,690 calories

High protein Mexican option

6. 10 oz Classic Sirloin (Combo)

73g protein – 1,000 calories

Excellent protein source with sides

7. Cajun Pasta w/ Grilled Chicken

71g protein – 1,270 calories

Combines protein with carbs for energy

8. Santa Fe Chicken Quesadilla

69g protein – 1,460 calories

Southwestern flavors with high protein

9. Crispy Chicken Tacos

66g protein – 1,480 calories

Mexican-style protein option

10. Quesadilla Explosion Salad

64g protein – 1,430 calories

Protein-rich salad option

11. Chicken Enchiladas (Green Chile)

64g protein – 1,070 calories

Lower calorie high-protein choice

12. Chicken Enchiladas (Sour Cream)

63g protein – 1,170 calories

Creamy and protein-packed

13. Original Chicken Crispers

63g protein – 1,490 calories

Classic crispy chicken option

14. Top Shelf Jalapeno BBQ Chicken Enchiladas

63g protein – 1,210 calories

Spicy and protein-rich

15. Wings over Buffalo

62g protein – 850 calories

Lower calorie, high protein appetizer

Top 15 Lower-Calorie Options at Chili’s

For those watching calorie intake, these options provide satisfying meals with lower calorie counts.

1. Lighter Choice 6 oz Classic Sirloin

240 calories – 37g protein

Lean protein with vegetables

2. Southwest Chicken Soup (Cup)

110 calories – 4g protein

Light and flavorful starter

3. House Salad (No Dressing)

150 calories – 7g protein

Fresh vegetables and greens

4. Lighter Choice Salmon

540 calories – 47g protein

Omega-3 rich with vegetables

5. Mango-Chile Chicken

540 calories – 38g protein

Flavorful and relatively light

6. Mango-Chile Tilapia

550 calories – 38g protein

Light fish with tropical flavors

7. Caribbean Salad w/ Seared Shrimp

580 calories – 16g protein

Fresh and fruity salad option

8. Lighter Choice Margarita Grilled Chicken

610 calories – 51g protein

Zesty chicken with vegetables

9. Salmon with Garlic & Herbs (Make it Combo)

400 calories – 42g protein

Simple and healthy preparation

10. Grilled Chicken Salad

430 calories – 39g protein

Classic healthy choice

11. Chicken Caesar Salad

660 calories – 40g protein

Classic with moderate calories

12. Caribbean Salad w/ Grilled Chicken

680 calories – 35g protein

Tropical flavors and lean protein

13. Santa Fe Chicken Salad

690 calories – 38g protein

Southwestern style salad

14. Terlingua Chili (Cup)

200 calories – 12g protein

Hearty and warming option

15. Chicken Enchilada Soup (Cup)

220 calories – 11g protein

Comfort food in lighter portion

Frequently Asked Questions

The healthiest options at Chili’s include:

  • Items from the Lighter Choice menu
  • Grilled chicken and fish preparations
  • Salads with dressing on the side
  • Fresh Mex bowls with lean proteins
  • Steamed vegetables as sides
  • Fresh guacamole (in moderation)
  • Soups as appetizers instead of heavy starters

Here are effective strategies to reduce calories:

  • Share appetizers and desserts
  • Ask for dressings and sauces on the side
  • Choose grilled over fried preparations
  • Substitute steamed vegetables for fries
  • Take half your entree home for later
  • Order from the Lighter Choice menu
  • Skip high-calorie beverages
  • Choose salsa over queso for dipping

Fajitas can be a relatively healthy choice when ordered thoughtfully:

Healthier aspects:

  • Grilled proteins are lower in calories than fried
  • Plenty of vegetables (peppers and onions)
  • You control your portions and toppings
  • Can skip high-calorie additions

Tips for healthier fajitas:

  • Use corn tortillas instead of flour
  • Load up on vegetables
  • Go easy on cheese and sour cream
  • Choose salsa over queso
  • Add fresh guacamole for healthy fats

Many Chili’s items are high in sodium, which is common in restaurant foods:

High sodium items to be aware of:

  • Most appetizers (1500-4000mg+)
  • Processed meats and cheese-heavy dishes
  • Soups and chilis
  • Items with multiple sauces

Lower sodium strategies:

  • Choose grilled items over seasoned/marinated
  • Ask for less salt in preparation when possible
  • Choose fresh vegetables as sides
  • Limit processed meats and cheeses
  • Drink plenty of water