Red Robin Nutrition: From Starters to Desserts

Red Robin is an American chain of casual dining restaurants established in 1969 in Seattle, Washington.  As with most places to eat, the nutritional profiles of many Red Robin’s menu choices are extremely dense in fat, calories, sodium and fat. When dining at the restaurant, it is better to know the total nutritional load of your to be able to make the best food choice in accordance with your particular nutritional needs.

Starters

Red Robin offers a wide range of starters, which may offer you sufficient calories for your whole meal, or even your whole day. For instance, as per Red Robin’s official website, the Chili Nachos with Chicken contains more than 2,000 calories, 4,045 milligrams of sodium and 134 grams of fat. This quantity, according to Mayo Clinic, is equivalent to an entire day’s calories. So, if you decide to go with it, divide it between friends to avoid the bulky intake of calories.

red robin nutrition

Nutritional Facts of Starters:

Artichoke Dip

  • Calories- 1,210
  • Total Fat – 73 g
  • Cholesterol – 0 mg
  • Protein – 39 g
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 17 g
  • Total Carbohydrates – 101 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Fried Mushroom

  • Calories- 240
  • Total Fat – 12 g
  • Cholesterol – 0 mg
  • Protein – 4g
  • Sugars – 2 g
  • Sodium – 200 mg
  • Potassium – 0 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 14 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Sweet Potato Fries

  • Calories- 285
  • Total Fat – 15 g
  • Cholesterol – 0 mg
  • Protein – 3 g
  • Sugars – 12 g
  • Sodium – 423 mg
  • Potassium – 0 mg
  • Dietary Fiber – 5 g
  • Total Carbohydrates – 35 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Triple S Riblet                  

  • Calories- 997
  • Total Fat – 49 g
  • Cholesterol – 0 mg
  • Protein – 57g
  • Sugars – 45 g
  • Sodium – 2,015 mg
  • Potassium – 0 mg
  • Dietary Fiber – 4 g
  • Total Carbohydrates – 82 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

1/2 Order Yukon Chips and French Onion Dip

  • Calories- 3,606
  • Total Fat – 226 g
  • Cholesterol – 761 mg
  • Protein – 237 g
  • Sugars – 15 g
  • Sodium – 5,714 mg
  • Potassium – 1,410 mg
  • Dietary Fiber – 48 g
  • Total Carbohydrates – 186 g
  • Vitamin A – 472%
  • Vitamin C -40%
  • Iron – 113%
  • Calcium – 326%

Burgers

If you are still hungry after having the appetizer, you might think about eating a burger. In absence of beverages or sides, a majority of Red Robin’s burgers offer more than your daily recommended intake of calories. For example, the Royal Red Robin Burger has 1,196 calories, 2,133 milligrams of sodium and 83 grams of fat. As per the AHA, high sodium diets lead to high levels of blood pressure and higher risk of heart diseases and strokes.

Nutritional Facts of Burgers

Banzai Burger

  • Calories- 223
  • Total Fat – 8 g
  • Cholesterol – 0 mg
  • Protein – 7 g
  • Sugars – 3 g
  • Sodium – 1,093 mg
  • Potassium – 1,221 mg
  • Dietary Fiber – 8 g
  • Total Carbohydrates – 34 g
  • Vitamin A – 102%
  • Vitamin C -72%
  • Iron – 25%
  • Calcium – 9%

Tavern Burger

  • Calories- 77
  • Total Fat – 1 g
  • Cholesterol – 0 mg
  • Protein – 7 g
  • Sugars – 7 g
  • Sodium – 594 mg
  • Potassium – 107 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 9 g
  • Vitamin A – 7%
  • Vitamin C – 20%
  • Iron – 4%
  • Calcium – 9%

Bonzai Burger

  • Calories- 4,463
  • Total Fat – 199 g
  • Cholesterol – 1,330 mg
  • Protein – 231 g
  • Sugars – 42 g
  • Sodium – 11,530 mg
  • Potassium – 1,000 mg
  • Dietary Fiber – 26 g
  • Total Carbohydrates – 445 g
  • Vitamin A – 68%
  • Vitamin C -218%
  • Iron – 106%
  • Calcium – 144%

Guacamole Burger

  • Calories- 240
  • Total Fat – 5 g
  • Cholesterol -0 mg
  • Protein – 19 g
  • Sugars – 5 g
  • Sodium – 440 mg
  • Potassium – 0 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 28 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 0%
  • Calcium – 0%

D.G.B Burger – ½ lb

  • Calories- 130
  • Total Fat – 2 g
  • Cholesterol -0 mg
  • Protein – 3 g
  • Sugars – 12 g
  • Sodium – 170 mg
  • Potassium – 0 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 27 g
  • Vitamin A – 20%
  • Vitamin C – 0%
  • Iron – 20%
  • Calcium – 10%

Chicken Sandwiches

Rather than going for a burger, choosing a chicken sandwich is a much healthier option although Red Robin’s chicken sandwiches still have many bad nutritional aspects to them. Take for example, the California Chicken Sandwich, which offers 836 calories, 2,057 milligrams of sodium and 44 grams of fat. Although this amount is around 50% of the amount of fat present in Red Robin’s burgers, it still in itself is a high-fat food. The amount of sodium is also quite high. To compensate for this bad nutrition, a better and healthier option is the Simply Grilled Chicken Sandwich, providing 420 calories in total with 1,018 milligrams of sodium and 8 grams of fat. Although still considered a diet high in sodium, the grilled sandwich is low in both calories and fat as compared to other sandwiches at Red Robin.

Nutritional Facts of Sandwiches

Crispy Chicken Burger

  • Calories- 3,150
  • Total Fat – 477 g
  • Cholesterol -400 mg
  • Protein – 54 g
  • Sugars – 308 g
  • Sodium – 1,870 mg
  • Potassium – 0 mg
  • Dietary Fiber – 31 g
  • Total Carbohydrates – 447 g
  • Vitamin A – 1,960%
  • Vitamin C – 28%
  • Iron – 108%
  • Calcium – 14%

Fish Sandwich and Fries

  • Calories- 126
  • Total Fat – 3 g
  • Cholesterol – 0 mg
  • Protein – 2 g
  • Sugars – 21 g
  • Sodium – 48 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 23 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 0%
  • Calcium – 0%

Teriyaki Chicken Sandwich

  • Calories- 160
  • Total Fat – 7 g
  • Cholesterol – 55 mg
  • Protein – 20 g
  • Sugars – 0 g
  • Sodium – 420 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 5 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 6%
  • Calcium – 0%

Chicken barbecue sandwich

  • Calories- 418
  • Total Fat – 36 g
  • Cholesterol – 0 mg
  • Protein – 0 g
  • Sugars – 34 g
  • Sodium – 1,942 mg
  • Potassium – 82 mg
  • Dietary Fiber – 36 g
  • Total Carbohydrates – 150 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 0%
  • Calcium – 0%

Blta Sandwich

  • Calories- 267
  • Total Fat – 3 g
  • Cholesterol – 120 mg
  • Protein – 47 g
  • Sugars – 7 g
  • Sodium – 466 mg
  • Potassium – 230 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 16 g
  • Vitamin A – 4%
  • Vitamin C -17%
  • Iron – 12%
  • Calcium – 7%

Salads

For the more weight-conscious people, Red Robin salads are usually the go-to menu choice. However, it is important to note that these salads are not as healthy as they seem. In fact, it is safe to say that they are even unhealthier than the restaurant’s burgers. For instance, the Crispy Chicken Tender Salad packs 1,450 calories, 2,520 milligrams of sodium and 97 grams of fat. According to the Mayo Clinic’s daily recommended intake of sodium, the sodium content present in Red Robin’s salad is way beyond an entire day’s recommended intake of both sodium and fat.

Nutritional Facts of Salads

Southwestern Chicken Salad

  • Calories- 166
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 0 mg
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 0 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

House Salad

  • Calories- 170
  • Total Fat – 2 g
  • Cholesterol – 10 mg
  • Protein – 6 g
  • Sugars – 29 g
  • Sodium – 100 mg
  • Potassium – 290 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 32 g
  • Vitamin A – 8%
  • Vitamin C -8%
  • Iron – 30%
  • Calcium – 30%

Freckled fruit salad- 1 cup

  • Calories- 120
  • Total Fat – 1 g
  • Cholesterol – 0 mg
  • Protein – 4 g
  • Sugars – 6 g
  • Sodium – 210 mg
  • Potassium – 0 mg
  • Dietary Fiber – 1 g
  • Total Carbohydrates – 24 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 8%
  • Calcium – 4%

Side Caesar Salad

  • Calories- 500
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 0 mg
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 0 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Cobb Salad

  • Calories- 240
  • Total Fat – 2 g
  • Cholesterol – 293 mg
  • Protein – 3 g
  • Sugars – 12 g
  • Sodium – 293 mg
  • Potassium – 153 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 29 g
  • Vitamin A – 20%
  • Vitamin C -13%
  • Iron – 33%
  • Calcium – 33%

Pasta

Besides their high-fat and high-calorie sandwiches, Red Robin is also famous for its unhealthy entrees of pasta. When you hear the choice of Grilled Chicken Pasta entrée, you automatically assume it is not so bad a choice, but closer assessment of the ingredients will tell you just how unhealthy they are. The entrée contains 1,399 calories combined with 2,112 milligrams of sodium and 64 grams of fat, the latter two are which are equal to a full day’s worth of sodium and fat.

Nutritional Facts of Pasta

Seafood Pasta

  • Calories- 303
  • Total Fat – 6 g
  • Cholesterol – 30 mg
  • Protein – 29 g
  • Sugars – 10 g
  • Sodium – 723 mg
  • Potassium – 486 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 35 g
  • Vitamin A – 107%
  • Vitamin C – 126%
  • Iron – 121%
  • Calcium – 91%

Southwest Chicken Pasta

  • Calories- 129
  • Total Fat – 3 g
  • Cholesterol – 0 mg
  • Protein – 0g
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 0 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Swirly Twirly Pasta

  • Calories- 70
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 231 g
  • Sugars – 8 g
  • Sodium – 70 mg
  • Potassium – 210 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 13 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 15%

Grilled Chicken Pesto Pasta

  • Calories- 16
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 2 g
  • Sugars – 0 g
  • Sodium – 24 mg
  • Potassium – 35 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 2 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Chicken Parm Pasta

  • Calories- 1,635
  • Total Fat – 116 g
  • Cholesterol – 0 mg
  • Protein – 28 g
  • Sugars – 90 g
  • Sodium – 3 mg
  • Potassium – 1,362 mg
  • Dietary Fiber – 24 g
  • Total Carbohydrates – 145 g
  • Vitamin A – 5%
  • Vitamin C -84%
  • Iron – 30%
  • Calcium – 28%

Deserts

If you still feel like having some dessert, you will only continue to pile up on calories, sodium and fat with Red Robin’s dessert options. For example, the restaurant’s Mountain High Mudd Pie contains 1,373 calories combined with 124 milligrams of sugar, 640 milligrams of sodium and 63 grams of fat. Again, it is recommended that you share the sweet dish with friends instead of gobbling down the whole thing yourself.

Nutritional Facts of Desserts

Very Red Velvet Cake

  • Calories- 788
  • Total Fat – 36 g
  • Cholesterol – 0 mg
  • Protein – 8g
  • Sugars – 84 g
  • Sodium – 284 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 110 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Apple Pie Bites – pieces

  • Calories- 544
  • Total Fat – 16 g
  • Cholesterol – 0 mg
  • Protein – 36 g
  • Sugars – 0 g
  • Sodium – 1,848 mg
  • Potassium – 0 mg
  • Dietary Fiber – 4 g
  • Total Carbohydrates – 64 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Hot Apple Crisp with one scoop of vanilla ice cream- 1 serving of 500 grams

  • Calories- 280
  • Total Fat – 13 g
  • Cholesterol – 40 mg
  • Protein – 19g
  • Sugars – 5 g
  • Sodium – 1,190 mg
  • Potassium – 0 mg
  • Dietary Fiber – 5 g
  • Total Carbohydrates – 26 g
  • Vitamin A – 2%
  • Vitamin C -2%
  • Iron – 14%
  • Calcium – 29%

Brownie Fudge Sundae

  • Calories- 788
  • Total Fat – 36 g
  • Cholesterol – 0 mg
  • Protein – 8g
  • Sugars – 84 g
  • Sodium – 284 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 110 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

German Chocolate Brownie Bite (mini)- 1 serving of 8 cubes

  • Calories- 3,022
  • Total Fat – 30 g
  • Cholesterol – 215 mg
  • Protein – 71 g
  • Sugars – 449 g
  • Sodium – 314 mg
  • Potassium – 1,786 mg
  • Dietary Fiber – 37 g
  • Total Carbohydrates – 650 g
  • Vitamin A – 9%
  • Vitamin C -33%
  • Iron – 65%
  • Calcium – 36%

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