How do I find a high-protein meal at Red Robin?

Set your calorie and protein targets above and Simple Macros instantly builds combos from the Red Robin menu that hit them. Bump up the protein target to surface the highest-protein orders.

What should I order at Red Robin if I'm trying to lose weight?

Lower your calorie target and keep your protein target high. Simple Macros will find Red Robin combos that keep you full on protein while staying inside your calorie budget.

How accurate are the Red Robin nutrition numbers?

Combos are built from publicly available Red Robin menu nutrition data. Numbers can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I include or exclude specific Red Robin items?

Yes. Use the menu item filters to force an item into every combo or remove items you don't want, then we rebuild the matching combos around your choices.

Is Simple Macros free to use at Red Robin?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Red Robin page needs no account.

Can I ask ChatGPT or Claude what to order at Red Robin?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Red Robin to hit my macros?" It builds the order from Red Robin's full official menu against the calories and protein you have left today, and can log it for you.

Red Robin Nutrition Facts & Menu

Explore the Red Robin menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated September 7, 2026Sources & update dates · Menu nutrition table

Macro-friendly Red Robin meal ideas

Every order below is built from real Red Robin menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Red Robin orders that stay light on calories without skimping on protein.

High Protein

1xKeep It Simple - Chicken with Turkey Patty

Meal total

510Calories33gProtein51gCarbs20gFat

High Protein

1xBottomless Side House Salad80Calories4gProtein11gCarbs3gFat
1xEnsenada Chicken Platter400Calories37gProtein22gCarbs19gFat

Meal total

480Calories41gProtein33gCarbs22gFat

Balanced meals

Everyday Red Robin orders around a moderate calorie and protein target.

High Protein

1xSanta Fe Salmon290Calories45gProtein15gCarbs8gFat
1xBottomless Steak Fries390Calories5gProtein49gCarbs20gFat

Meal total

680Calories50gProtein64gCarbs28gFat

High Protein

1xTeriyaki Salmon290Calories45gProtein22gCarbs5gFat
1xBottomless Steak Fries390Calories5gProtein49gCarbs20gFat

Meal total

680Calories50gProtein71gCarbs25gFat

Bigger, high-protein meals

Heartier Red Robin orders for a big appetite or a training day.

High Protein

1xBacon Club Crispy Sandwich with Grilled Chicken

Meal total

1000Calories72gProtein64gCarbs52gFat

High Protein

1xBottomless Steamed Broccoli30Calories3gProtein6gCarbs1gFat
1xBacon Club Crispy Sandwich with Grilled Chicken1000Calories72gProtein64gCarbs52gFat

Meal total

1030Calories75gProtein70gCarbs53gFat

Red Robin nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed July 27, 2026. The live builder may be newer. Sources and dates.

Entrées (63)

Red Robin: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
A.1. Steakhouse Burger	115–1210	8–57	2–88	1–82
Avo-Cobb-O Salad (with dressing)	5–1200	0–58	2–56	0–92
Bacon 'N' Bleu Burger	100–1290	8–60	1–91	1–88
Bacon Cheeseburger	135–1180	8–53	3–81	2–85
Bacon Club Crispy Sandwich	0–1620	1–85	1–94	1–111
Banzai	130–1170	8–48	2–93	3–80
BLTA Croissant	10–780	1–31	1–63	0–53
Buzz Crispy Chicken Strips	10–1880	1–46	0–125	0–146
Buzz Ranch Crispy Sandwich	5–1680	0–78	2–93	1–122
California Chicken Sandwich	120–1260	8–56	2–83	2–89
Cheesy Bacon Fondue	130–1500	8–72	1–89	2–108
Classic Crispy Chicken	125–1010	8–40	1–78	2–71
Cowboy Ranch Double	110–1350	9–62	2–92	1–92
Crispy Chicken Strips	15–1650	0–45	1–122	0–122
Crispy Chicken Tender Salad (with dressing)	115–1190	8–55	1–61	1–89
Crispy Chicken Wrap	140–1280	7–56	12–93	4–84
Crispy Fish & Shrimp Duo	5–1250	1–39	0–98	0–78
Crispy Fish Sandwich	0–1570	0–68	1–123	1–101
Crispy Shrimp	0–670	1–31	0–67	1–32
Ensenada Chicken Platter	0–415	3–37	2–25	0–21
Everything Chicken Caesar Salad (with dressing)	100–1140	6–58	0–42	2–84
Everything Chicken Caesar Wrap	120–1190	8–51	1–89	1–78
Founders Favorite Pizza	1375–2850	70–163	98–204	68–162
Grilled Blackened Salmon	10–250	0–44	0–13	1–5
Grilled Salmon	0–240	0–44	0–12	1–5
Hand-Battered Fish & Chips	0–1640	1–51	1–144	0–97
Haystack Double	135–1270	7–54	4–81	2–91
House Salad (with dressing)	5–400	1–6	2–21	1–38
Jalapeno Heatwave	110–1310	7–49	1–97	1–92
Keep It Simple - Beef	130–760	8–40	2–66	2–42
Keep It Simple - Chicken	130–770	7–39	2–69	2–42
Keep It Simple - Veggie	5–460	1–16	0–68	1–19
Madlove	130–1525	9–73	3–98	2–106
Mike's Hot Honey Chicken Sandwich	125–1270	8–50	1–110	1–81
Mike's Hot Honey Pepperoni Pizza	1370–2955	70–153	125–156	68–134
Monster Burger	260–1490	16–73	3–109	2–111
Red Robin Gourmet Cheeseburger	135–1160	8–48	1–90	2–80
Red's Double	130–1210	8–53	1–78	2–87
Royal Red Robin	125–1330	8–60	3–82	2–98
Royal Red Robin Burger (double)	120–1660	8–82	2–81	2–128
Santa Fe Salmon	5–290	1–45	0–15	1–8
Sauteed 'Shroom	120–1160	7–50	2–82	2–81
Serious Cheese Pizza	1245–2380	55–119	98–204	62–119
Serious Meat Pizza	1495–3190	83–180	112–204	81–179
Signature Pepperoni Pizza	1240–2550	55–119	98–204	69–136
Simply Grilled Chicken Salad (with dressing)	10–920	0–43	2–48	0–69
Smashed Avocado 'N Bacon Burger	125–1220	8–53	2–85	2–87
Southwest Chicken Salad (with dressing)	195–1280	10–50	5–91	5–89
Teriyaki Chicken Sandwich	125–1180	8–46	1–97	2–79
Teriyaki Salmon	10–290	1–45	0–22	1–5
The Impossible Cheeseburger	145–950	8–36	12–86	5–67
The Works Pizza	1375–2850	70–146	112–221	68–162
Towering Double Bacon Cheeseburger Sliders	0–1340	2–66	1–50	2–107
Towering Double Cheeseburger Sliders	0–1270	2–61	1–49	1–102
Triple Pointer Buzzer Beater Bacon Cheeseburger	130–2400	6–135	1–85	3–187
Turkey Burger	125–1090	7–45	2–79	2–78
Two Pointer Buzzer Beater Bacon Cheeseburger	110–1820	7–97	0–82	2–142
Veggie Burger	140–930	8–36	13–83	5–65
Very Vegy Pizza	1120–2080	42–89	112–221	49–105
Whiskey River BBQ	145–1330	8–48	5–112	3–89
Whiskey River BBQ Chicken Sandwich	140–1360	7–48	5–110	2–92
Whiskey River BBQ Chicken Wrap	130–1300	8–48	2–114	1–74
Whiskey River BBQ Ribs	0–1640	1–86	0–38	0–7

Appetizers (11)

Red Robin: Appetizers. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Buzz Wing Sauce	0–220	0	0–4	0–24
Cheesy Mozzarella Twists	5–900	0–32	0–80	0–50
Crispy Fried Pickles	0–830	0–9	0–63	0–60
Guac Salsa & Chips	0–850	1–6	0–91	0–19
Pretzel Bites	0–780	0–15	0–91	0–39
Queso Fundido & Chips	0–1050	0–16	0–97	0–30
Saucy Bone-In Wings	1050–1335	81–88	38–87	64–92
Saucy Boneless Chicken Bites	1000–1285	50–57	59–108	63–91
Shrimp ‘n Chip Basket Basket	0–740	1–23	1–69	1–41
The O-Ring Shorty	0–890	1–8	0–83	0–59
Towering Onion Rings	10–1280	0–16	1–170	0–60

Sides (14)

Red Robin: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Blackened Salmon	10–200	0–40	0–3	0–4
Bottomless Garlic Fries	5–510	1–9	0–52	0–30
Bottomless Side House Salad	0–80	1–4	0–11	1–3
Bottomless Steak Fries	390	5	49	20
Bottomless Steamed Broccoli	30	3	6	1
Bottomless Sweet Potato Fries	0–460	0–4	0–30	0–23
Bottomless Yukon Chips	500	4	41	35
Coleslaw	180	2	16	12
Everything Side Caesar Salad	0–390	0–8	0–7	1–35
Garlic Parmesan Broccoli	5–80	1–5	1–7	1–4
Mac N' Cheese	490	16	60	22
Onion Rings	280	6	61	1
Queso Fundido	0–250	0–12	0–7	0–19
Zucchini Fries	0–650	0–6	0–36	0–54

Drinks (46)

Red Robin: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Barq's Root Beer	130	0	38	0
Candied Orange Dirty Soda	0–270	0	0–60	0–3
Coca-Cola	120	0	33	0
Coconut Coca-Cola Dirty Soda	0–240	0	1–52	0–3
Coke Zero	0	0	0	0
Dasani Bottled Water	0	0	0	0
Desert Pear Dirty Soda	0–290	0	0–65	0–3
Diet Coke	0	0	0	0
Diet Dr Pepper	0	0	0	0
Dr Pepper	130	0	33	0
Dragon Fruit Dirty Soda	0–270	0	0–60	0–3
Fanta Orange	140	0	36	0
Freckled Lemonade	200	0	51	0
Fresh Brewed Iced Tea	0	0	0	0
Fresh Brewed Tea Sugar Free Peach	0	0	1–7	0
Fresh Brewed Tea Sugar Free Raspberry	0	0	1–7	0
Fresh-Brewed Sweet Tea	0–120	0	1–33	0
Fresh-Brewed Sweet Tea Peach	0–220	0	1–58	0
Fresh-Brewed Sweet Tea Raspberry	0–190	0	1–48	0
Fresh-Brewed Sweet Tea Sugar Free Peach	0–100	0	1–32	0
Fresh-Brewed Sweet Tea Sugar Free Raspberry	0–100	0	1–32	0
Fresh-Brewed Tea Peach	0–120	0	1–33	0
Fresh-Brewed Tea Raspberry	0–90	0	1–23	0
Iced Tea with Peach	200	0	53	0
Island Breeze Dirty Soda	5–250	0	1–55	0–3
Mango Flavor For Lemonade and Tea	100	0	25	0
Mango Lemonade	0–210	0	1–55	0
Mango Passion Lemonade	0–210	0	1–55	0
Mango Sweet Tea	0–200	0	1–51	0
Mango Tea	0–100	0	1–26	0
Minute Maid Lemonade	140	0	36	0
Minute Maid Lemonade with Peach Flavor	230	0	60	0
Minute Maid Lemonade with Raspberry Flavor	200	0	50	0
Minute Maid Lemonade with Sugar Free Peach Flavor	110	0	34	0
Minute Maid Lemonade with Sugar-Free Raspberry Flavor	110	0	35	0
Peach Lemonade	0–230	0	1–62	0
Peach-Berry Freckled Lemonade	5–230	0	1–60	0
Poppin' Purple Lemonade	230	0	57	0
Root Beer Float	580	9	132	7
Sprite	130	0	34	0
Sugar-Free Peach Iced Tea	0	0	6	0
Sugar-Free Raspberry Iced Tea	0	0	6	0
Sunset Lemonade	0–230	0	0–56	0
Vanilla Dr Pepper Dirty Soda	0–290	0	0–69	0–3
Very Berry Raspberry Limeade	0–210	0	1–54	0
Wild Raspberry Dirty Soda	0–260	0	0–59	0–3

Desserts (20)

Red Robin: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Brownie Sundae	0–720	1–9	0–102	1–35
Chocolate Malt Milkshake	0–1080	1–33	1–157	1–36
Chocolate Milkshake	0–1020	1–31	2–147	0–34
Cinnamon Sugar Doh! Ring	0–740	1–9	0–123	0–25
Cookie Dough Mudd Pie	0–880	1–9	0–131	0–36
Cookie Magic Malt Milkshake	0–1100	1–24	0–152	1–45
Cookie Magic Milkshake	0–1040	1–22	0–141	1–44
Fudge-Stuffed Chocolate Chip Cookie	350	3	51	14
Fudge-Stuffed Chocolate Chip Cookie Sundae	0–570	0–6	1–91	1–21
Gooey Chocolate Brownie Cake	0–880	1–13	0–137	0–34
Lemon Cream Layer Cake	0–960	1–12	0–126	1–47
Malt Monster Peaches & Cream	0–1080	0–21	0–161	0–40
Milkshake Monster Chocolate Dipped Pretzel & Caramel	0–1230	0–27	1–187	0–42
Monster Chocolate Dipped Pretzel & Caramel Malt	5–1290	1–28	0–197	0–44
Peaches & Cream Milkshake	0–1020	1–20	0–151	0–39
Shortbread Chocolate Souffle Cake	10–860	1–10	0–109	1–45
Strawberry Malt Milkshake	10–990	0–22	1–137	2–41
Strawberry Milkshake	10–930	0–20	1–127	1–39
Vanilla Malt Milkshake	0–980	0–21	1–136	1–40
Vanilla Milkshake	0–920	0–19	1–126	1–39

New to tracking? Start with one meal. For a photo of your food, see how to check a photo estimate.

Sources & data updates

Menu data updated: September 7, 2026
Nutrition snapshot refreshed: July 27, 2026
Meal ideas refreshed: September 14, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Red Robin menu

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Red Robin for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Red Robin with macros in mind

Red Robin nutrition info, made useful. Instead of scrolling a long calorie chart, set the two numbers that actually matter for your day, a calorie target and a protein target, and Simple Macros builds real Red Robin meal combos that hit them.

Every combo uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Adjust your targets, switch between breakfast and lunch or dinner, or include and exclude specific items to fine-tune what shows up.

Want the same thing at every restaurant near you? Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Red Robin order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Red Robin meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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