Healthy ordering guide · official data
Healthiest Chili's Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at Chili's by calories, protein and sodium, using Chili's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest Chili's meal with at least 25 g of protein is the Classic Sirloin, 6 oz: 250 calories, 34 g of protein and 630 mg of sodium.
It also has the least sodium of any filling Chili's order of 650 calories or less: 630 mg, 27% of the 2,300 mg daily value.
For the most protein in 500 calories or less, order the Surf & Turf Sirloin, 10 oz: 66 g for 450 calories, with 1,760 mg of sodium.
Build your own Chili's order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Classic Sirloin, 6 oz | 250 cal | 34 g protein | 630 mg sodium | 13.6 |
| Guiltless 6 oz Sirloin | 300 cal | 38 g protein | 1,010 mg sodium | 12.7 |
| Fajita Shrimp | 310 cal | 25 g protein | 2,280 mg sodium | 8.1 |
| Fajita Veggie | 340 cal | 17 g protein | 840 mg sodium | 5.0 |
| Guiltless Grill Chicken Platter | 350 cal | 35 g protein | 1,480 mg sodium | 10.0 |
| Jalapeno-Cheddar Smoked Sausage | 380 cal | 21 g protein | 1,340 mg sodium | 5.5 |
| Classic Sirloin, 10 oz | 390 cal | 54 g protein | 950 mg sodium | 13.8 |
| Surf & Turf Sirloin, 10 oz | 450 cal | 66 g protein | 1,760 mg sodium | 14.7 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Surf & Turf Sirloin, 10 oz | 450 cal | 66 g protein | 1,760 mg sodium | 14.7 |
| Fajita Grilled Chicken | 480 cal | 62 g protein | 2,180 mg sodium | 12.9 |
| Guiltless 10 oz Sirloin | 450 cal | 59 g protein | 1,310 mg sodium | 13.1 |
| Classic Sirloin, 10 oz | 390 cal | 54 g protein | 950 mg sodium | 13.8 |
| Guiltless 6 oz Sirloin | 300 cal | 38 g protein | 1,010 mg sodium | 12.7 |
| Guiltless Grill Chicken Platter | 350 cal | 35 g protein | 1,480 mg sodium | 10.0 |
| Classic Sirloin, 6 oz | 250 cal | 34 g protein | 630 mg sodium | 13.6 |
| Fajita Shrimp | 310 cal | 25 g protein | 2,280 mg sodium | 8.1 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Classic Sirloin, 6 oz | 250 cal | 34 g protein | 630 mg sodium27% DV | 13.6 |
| Fajita Veggie | 340 cal | 17 g protein | 840 mg sodium37% DV | 5.0 |
| Classic Sirloin, 10 oz | 390 cal | 54 g protein | 950 mg sodium41% DV | 13.8 |
| Guiltless 6 oz Sirloin | 300 cal | 38 g protein | 1,010 mg sodium44% DV | 12.7 |
| Guiltless 10 oz Sirloin | 450 cal | 59 g protein | 1,310 mg sodium57% DV | 13.1 |
| Jalapeno-Cheddar Smoked Sausage | 380 cal | 21 g protein | 1,340 mg sodium58% DV | 5.5 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| House BBQ - Full Rack | 2,160 cal | 136 g protein | 2,860 mg sodium | 6.3 |
| Bacon Rancher Burger | 1,710 cal | 107 g protein | 2,640 mg sodium | 6.3 |
| Nashville Hot Crispy Crispers, 6 Count | 1,710 cal | 72 g protein | 6,270 mg sodium | 4.2 |
| Quesadillas - Chicken Bacon Ranch | 1,700 cal | 70 g protein | 3,520 mg sodium | 4.1 |
| Quesadillas - Brisket | 1,620 cal | 53 g protein | 2,760 mg sodium | 3.3 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Nashville Hot Crispy Crispers, 6 Count | 1,710 cal | 72 g protein | 6,270 mg sodium273% DV | 4.2 |
| Honey Chipotle Crispy Crispers, 6 Count | 1,560 cal | 68 g protein | 5,380 mg sodium234% DV | 4.4 |
| Nashville Hot Crispy Crispers, 5 Count | 1,420 cal | 60 g protein | 5,220 mg sodium227% DV | 4.2 |
| Smoked Cajun Pasta | 1,540 cal | 86 g protein | 4,890 mg sodium213% DV | 5.6 |
| Honey Chipotle Crispy Crispers, 5 Count | 1,300 cal | 57 g protein | 4,480 mg sodium195% DV | 4.4 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Asparagus | 35 cal | 3 g protein | 135 mg sodium | 8.6 |
| Steamed Broccoli | 40 cal | 3 g protein | 250 mg sodium | 7.5 |
| Garlic Butter Mushrooms | 100 cal | 5 g protein | 290 mg sodium | 5.0 |
| Black Beans | 110 cal | 6 g protein | 480 mg sodium | 5.5 |
| Mexican Rice | 160 cal | 3 g protein | 480 mg sodium | 1.9 |
| Mashed Potatoes | 230 cal | 4 g protein | 690 mg sodium | 1.7 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: Guiltless Grill chicken platter | 350 cal | 35 g protein | 1,480 mg sodium | 10.0 |
| 6 oz sirloin, broccoli + mashed potatoes | 520 cal | 41 g protein | 1,570 mg sodium | 7.9 |
| 4 Crispy Crispers with honey mustard | 990 cal | 46 g protein | 2,980 mg sodium | 4.6 |
| 8 boneless Buffalo wings and ranch | 1,090 cal | 37 g protein | 3,690 mg sodium | 3.4 |
| Chicken fajitas with flour tortillas | 1,130 cal | 85 g protein | 3,540 mg sodium | 7.5 |
| The Oldtimer with Cheese and fries | 1,270 cal | 55 g protein | 1,860 mg sodium | 4.3 |
Healthy Chili's FAQ
What is the healthiest thing to order at Chili's?
The lightest Chili's meal with at least 25 g of protein is the Classic Sirloin, 6 oz: 250 calories, 34 g of protein and 630 mg of sodium. It also has the least sodium of any filling Chili's order of 650 calories or less: 630 mg, 27% of the 2,300 mg daily value. For the most protein in 500 calories or less, order the Surf & Turf Sirloin, 10 oz: 66 g for 450 calories, with 1,760 mg of sodium. These picks rank calories, protein and sodium from Chili's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Chili's under 500 calories?
The Surf & Turf Sirloin, 10 oz: 66 g of protein for 450 calories, with 1,760 mg of sodium. Close behind: Fajita Grilled Chicken (62 g, 480 calories) and Guiltless 10 oz Sirloin (59 g, 450 calories).
How can I make my Chili's order healthier?
Start with a lighter item that still has at least 15 g of protein, such as Classic Sirloin, 6 oz (250 calories, 34 g), Guiltless 6 oz Sirloin (300 calories, 38 g), Fajita Shrimp (310 calories, 25 g). Go easy on the heaviest: House BBQ - Full Rack has 2,160 calories. Lighter sides like Asparagus (35 calories) and Steamed Broccoli (40) keep the total down.
Which Chili's items are highest in sodium?
Among single main dishes, the saltiest are Nashville Hot Crispy Crispers, 6 Count (6,270 mg, 273% of the daily value), Honey Chipotle Crispy Crispers, 6 Count (5,380 mg, 234% of the daily value), Nashville Hot Crispy Crispers, 5 Count (5,220 mg, 227% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Chili's healthy?
It depends on what you order. 10 of the 63 main dishes in our Chili's calculator are 500 calories or less. The example orders in our calculator run from 350 calories (Lighter: Guiltless Grill chicken platter) to 1,270 calories (The Oldtimer with Cheese and fries). The lightest filling meal we found is the Classic Sirloin, 6 oz at 250 calories.
Your order, your numbers
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About This Guide
Every number comes from Chili's own published nutrition information, as used in our Chili's calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.