The Healthiest Options at Ruby Tuesday, Ranked (2026)

Eating healthy at Ruby Tuesday is easier than you might think. With a variety of options available, you can enjoy delicious meals without compromising your nutritional goals. Whether you are looking for a protein-packed dish or a lighter choice, Ruby Tuesday has something for everyone.

The Healthiest Options at Ruby Tuesday, Ranked by Protein Efficiency

To help you make informed choices, we ranked the healthiest options based on protein-per-calorie efficiency. This metric highlights the best value for your nutritional intake.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	8 oz Top Sirloin w/ Liquid Margarine	292 kcal	50 g	17.1 g
2	Grilled Chicken	191 kcal	26 g	13.6 g
3	Diced, Grilled Chicken, Add On	170 kcal	20 g	11.8 g
4	Add 2 Grilled Shrimp Skewers	107 kcal	12 g	11.2 g
5	Chicken Wings, Hot Buffalo w/ Celery Sticks	492 kcal	55 g	11.2 g
6	Chicken Wings, Thai w/ Celery Sticks	523 kcal	55 g	10.5 g
7	Chicken Wings, Hickory Bourbon BBQ w/ Celery Sticks	567 kcal	55 g	9.7 g
8	Crispy Cheese Chips	228 kcal	22 g	9.6 g
9	Chicken Wings, Cajun Honey w/ Celery Sticks	578 kcal	55 g	9.5 g
10	Edamame, for Endless Garden Bar	107 kcal	10 g	9.3 g
11	Chicken Wings, Mild Buffalo w/ Celery Sticks	597 kcal	55 g	9.2 g
12	Shredded Mozzarella Blend, for Fresh Garden Bar	90 kcal	8 g	8.9 g
13	Crispy Chicken Bites, Texas Dusted	493 kcal	40 g	8.1 g
14	Crispy Chicken Bites, Buffalo Hot	521 kcal	40 g	7.7 g
15	Hickory Bourbon Salmon, Fit & Trim	644 kcal	47 g	7.3 g

The standout choice is the 8 oz Top Sirloin with Liquid Margarine, delivering an impressive 50g of protein for only 292 calories. This results in an exceptional efficiency of 17.1g of protein per 100 calories, making it a top pick for health-conscious diners.

Best Filling Meals Under 500 Calories at Ruby Tuesday

If you are looking for filling meals under 500 calories, Ruby Tuesday has you covered. The Grilled Chicken and Diced, Grilled Chicken Add On are both excellent choices.

Menu Item	Calories	Protein	Protein/100cal
Chicken Wings, Hot Buffalo w/ Celery Sticks	492 kcal	55 g	11.2 g
8 oz Top Sirloin w/ Liquid Margarine	292 kcal	50 g	17.1 g
Crispy Chicken Bites, Texas Dusted	493 kcal	40 g	8.1 g
Grilled Chicken	191 kcal	26 g	13.6 g
Crispy Cheese Chips	228 kcal	22 g	9.6 g
Diced, Grilled Chicken, Add On	170 kcal	20 g	11.8 g

The Grilled Chicken offers 26g of protein for just 191 calories, while the Diced, Grilled Chicken Add On provides 20g of protein for 170 calories. Both options are satisfying and nutritious.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
Fresh Salmon, Garden Bar Add On	62 kcal	6 g
Grilled Salmon w/ GSP Seasoning, Add On	62 kcal	6 g
Crumbled Feta Cheese, for Endless Garden Bar	80 kcal	5 g
Diced Eggs, for Endless Garden Bar	90 kcal	7 g
Shredded Mozzarella Blend, for Fresh Garden Bar	90 kcal	8 g
Add 2 Grilled Shrimp Skewers	107 kcal	12 g
Edamame, for Endless Garden Bar	107 kcal	10 g
Wasabi Peas, for Endless Garden Bar	126 kcal	6 g
Diced, Grilled Chicken, Add On	170 kcal	20 g
Grilled Chicken	191 kcal	26 g
Crispy Cheese Chips	228 kcal	22 g

For lighter picks, consider the Edamame at 107 calories with 10g of protein or the Add 2 Grilled Shrimp Skewers, which provide 12g of protein for 107 calories. These choices are perfect for a snack or side.

Ruby Tuesday vs. Other Chains: Healthiest Pick

When comparing Ruby Tuesday to other fast-food chains, the protein efficiency stands out.

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
Ruby Tuesday	8 oz Top Sirloin w/ Liquid Margarine	292 kcal	50 g	17.1 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

Many other chains do not offer the same level of protein per calorie, making Ruby Tuesday a great option for those focused on their protein intake. The variety of choices allows you to tailor your meal to fit your dietary needs without sacrificing flavor.

How to Track Ruby Tuesday in Nutrola

Eating well at Ruby Tuesday comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes Ruby Tuesday with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

Ruby Tuesday Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	8 oz Top Sirloin w/ Liquid Margarine	292 kcal	50 g
Best filling meal under 500 cal	Chicken Wings, Hot Buffalo w/ Celery Sticks	492 kcal	55 g
Lightest option	Fresh Salmon, Garden Bar Add On	62 kcal	6 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In conclusion, Ruby Tuesday offers a range of healthy options that prioritize protein without excessive calories. The 8 oz Top Sirloin is a must-try for anyone serious about nutrition. With choices like Grilled Chicken and Edamame, you can enjoy a satisfying meal while staying on track. For more personalized nutritional guidance, consider a Nutrola free trial.