The Bloomin’ Onion – A 1,950-Calorie Appetizer Monster
Outback Steakhouse’s Bloomin’ Onion is a popular appetizer that contains 1950 calories, 155 grams of fat, and 123 grams of carbohydrates. Just to put that in perspective, this single appetizer contains more calories than most people should consume in an entire day. In fact, the Outback Bloomin’ Onion contains 1900 calories, and that’s pretty much a full day’s calories for most people!
The sheer size of this caloric bomb makes it more than just an appetizer – it’s essentially a meal disguised as a starter. When you consider that many main courses at Outback hover between 800 to 1,200 calories, the Bloomin’ Onion actually outweighs most steaks and chicken dishes on their menu. The egg wash and deep frying preparation process of the dish means it is high in calories; a single blooming onion with dressing contains approximately 1,660 calories and 87 grams of fat.
Texas Roadhouse’s Cactus Blossom – Over 2,000 Calories of Guilt
The Cactus Blossom from Texas Roadhouse may look familiar, as it is a spinoff of the famous Bloomin’ Onion from Outback Steakhouse (which also made our list). This appetizer manages to be even more caloric than its inspiration. Per appetizer: 2,250 calories, 135 g fat (26 g saturated fat), 5,000 mg sodium, 236 g carbs (19 g fiber, 36 g sugar), 25 g protein. Just like the Outback Steakhouse version, you’re better off skipping this one, unless you’re fine with consuming over 2,000 calories and 5,000 milligrams of sodium in just one sitting.
To understand how extreme this is, consider that most ribeye steaks at Texas Roadhouse contain between 800-1,200 calories. The Cactus Blossom nearly doubles those numbers while being classified as just an appetizer. The massive sodium content alone exceeds the recommended daily intake for most adults.
BJ’s Spinach and Artichoke Dip – A 1,050-Calorie Trap
Per appetizer: 1,050 calories, 54 g fat (28 g saturated fat), 1,771 mg sodium, 111 g carbs (16 g fiber, 22 g sugar), 34 g protein. If you’re heading to BJ’s with the family, Sabat suggests choosing an appetizer other than their Spinach and Artichoke Dip. “This creamy appetizer may be a favorite, but it is high in calories, saturated fat, and sodium,” says Sabat. “In fact, it contains about 1,000 calories, almost 55 grams of fat, and over 1,700 milligrams of sodium.”
What makes this particularly deceptive is that spinach and artichokes sound healthy on paper. However, the cream base and massive portion size transform these vegetables into a caloric nightmare. Many of BJ’s main course pasta dishes actually contain fewer calories than this single appetizer. The restaurant’s grilled chicken entrees typically range from 600-900 calories, making the dip significantly more caloric than the main course.
Cheesecake Factory’s Loaded Potato Skins – 1,620 Calories of Comfort
However, the chain restaurant’s unhealthiest appetizer by far is the Loaded Potato Skins. “This appetizer contains deep-fried potato skins filled with melted cheese, bacon, and sour cream,” says Mary Sabat MS, RDN, LD. The amount of calories, fat, saturated fat, and sodium makes this an app you may want to skip. Per meal: 1,620 calories, 126 g fat (44 g saturated fat).
The Cheesecake Factory is notorious for its massive portions, but even by their standards, these potato skins are extreme. When you consider that many of their pasta dishes range from 1,200-1,400 calories, these potato skins actually surpass many entrees. The combination of deep-fried potatoes, cheese, bacon, and sour cream creates a perfect storm of calories and fat that can easily exceed your daily nutritional needs before you even touch your main course.
Traditional Buffalo Wings – Nearly 1,000 Calories Before You Start
A typical appetizer portion of buffalo chicken wings has more than 700 calories and 40 g of fat. Ranch sauce adds another 200 calories and 20 g of fat. That’s 900 calories and 60 g of fat, plus more than 2,000 mg of sodium, before you even get to your main meal.
What’s particularly shocking about buffalo wings is how quickly the calories add up. Most people don’t think twice about ordering a plate of wings to share, but the combination of fried chicken and high-calorie dipping sauces creates a caloric bomb. An order of buffalo wings with blue cheese dressing? That’s a tidy 1,010 calories before dinner. Many grilled chicken entrees contain only 500-700 calories, meaning the wings actually outpace the main course significantly.
Sliders – 1,270 Calories in Miniature Form
They’re small, but sliders pack in a lot of calories. A typical restaurant order includes three mini-burgers with cheese and sauce, totaling 1,270 calories, 82 g of fat, and 2,310 mg of sodium.
The deceptive nature of sliders lies in their size. Because they’re small, people often assume they’re a lighter option or appropriate for sharing. However, the caloric density is incredible – three tiny burgers manage to contain more calories than most full-sized entree burgers. The high-fat content from cheese and special sauces, combined with the fried preparation method, makes these miniature meals more caloric than many steaks or chicken dishes that restaurants serve as main courses.
Fried Calamari – 900 Calories of Seafood Gone Wrong
But not when it’s breaded, fried, and drenched in calories and fat. A typical restaurant portion contains about 900 calories, 54 g of fat, and 2,300 mg of sodium, not including any sauce.
Calamari represents one of the most dramatic transformations from healthy to unhealthy food. Fresh squid is actually quite nutritious and low in calories, but the restaurant preparation method completely changes its nutritional profile. The heavy breading and deep-frying process adds massive amounts of calories and fat. Per meal: 1,000 calories, 70 g fat (0 g saturated fat), 2,070 mg sodium, 44 g carbs (1 g fiber, 5 g sugar), 47 g protein. Fried calamari is a crowd-pleaser at most chain restaurants, but even though fresh calamari can provide you with protein and healthy omega-3 fatty acids, the fried version from Red Lobster comes with very little nutritional value.
Traditional Spinach Artichoke Dip – 1,600 Calories of Creamy Deception
Don’t let the word “spinach” fool you. Traditional spinach artichoke dip is not a healthy starter. A typical order has about 1,600 calories, 100 grams of fat, and 2,500 milligrams of sodium. The trouble is the cream base, which is loaded with saturated fat.
The name “spinach artichoke dip” sounds almost healthy – after all, it contains vegetables. However, the vegetables are just a small component of what’s essentially a cream and cheese sauce with enormous caloric content. This dip often comes with bread or chips, which can push the total calorie count even higher. Many restaurants serve main course salads that contain fewer than 600 calories, making this dip nearly three times more caloric than a full meal.
Uno’s Potato Skins – 2,000 Calories of Pizza-Potato Fusion
With Uno’s Potato Skins appetizer basically being pizza stuffed with mashed potatoes and then topped with cheese and bacon, you’d be better off just sticking to a regular pizza. Coming in at almost 2,000 calories and 43 grams of saturated fat, this app is the unhealthiest on its menu.
Uno’s takes the concept of loaded potato skins to an extreme level by essentially creating a pizza-potato hybrid. The combination of mashed potatoes, pizza toppings, cheese, and bacon creates one of the most caloric appetizers available at any major chain restaurant. When you consider that a typical personal pizza at Uno’s contains around 1,200-1,400 calories, these potato skins actually exceed most of their pizza offerings while being categorized as just a starter.
Fried Mozzarella Sticks – Up to 1,070 Calories Per Order
PER 1 ORDER: 1070 calories, 78 g fat (39 g saturated fat), 2320 mg sodium, 49 g carbs (3 g fiber, 4 g sugar), 45 g protein from the Cheesecake Factory represents one of the more extreme examples of mozzarella stick calories.
Mozzarella sticks seem innocent enough – after all, they’re just cheese and breadcrumbs, right? However, the deep-frying process and large portion sizes served at major chain restaurants transform these simple ingredients into caloric powerhouses. PER 1 ORDER: 820 calories, 39 g fat (17 g saturated fat), 2041 mg sodium, 78 g carbs (1 g fiber, 13 g sugar), 33 g protein from another major chain shows how consistently high these numbers are across different restaurants. Many grilled chicken entrees contain only 400-600 calories, making mozzarella sticks significantly more caloric than traditional main courses.
The Research Behind Restaurant Calorie Overload
Mean calorie content of both a la carte entrees and appetizers was approximately 800 kcal. Adult meals (entree, side dish, and one-half appetizer) approximated 1,495 kcal, 28 g saturated fat, 3,512 mg sodium, and 11 g fiber; and rose to 2,020 kcal after including a beverage and one-half dessert. This research from the Journal of Nutrition Education and Behavior reveals the shocking reality that appetizers contain just as many calories as main courses.
Mean calorie content of both a la carte entrees and appetizers was approximately 800 kcal across full-service restaurant chains, confirming that the line between appetizers and main courses has been completely blurred from a nutritional standpoint. Yet those extras can have even more calories than your meals! The problem extends beyond just high calories – these appetizers often exceed recommended daily limits for sodium, saturated fat, and other nutrients that health experts advise consuming in moderation.
Why Restaurant Appetizers Pack So Many Calories
Restaurants tend to use more oils and fats, more sugar, and more salt in their food preparation. The reason is simple: if the food is yummy, you’ll come back! But that tends to add up to a lot of extra calories you weren’t counting on.
The restaurant industry has discovered that appetizers are incredibly profitable. They typically cost less to produce than main courses but can be sold at high margins. Any added order can increase tickets, which in turn, can help boost overall sales. However, appetizers present a unique opportunity for expanded revenue by: Increasing Ticket Prices with Appetizer Specials: Offering special appetizers creates buzz, which entices customers to try out limited items even if they weren’t planning on apps before their meal. This business model incentivizes restaurants to create increasingly indulgent appetizers that grab attention and keep customers coming back.
The Portion Size Problem in Modern Dining
Then you get to the main attraction, and the major problem with dining out – portion size! Restaurant meals are often three to four times larger than a normal serving size. Even plates, glassware and utensils have grown. Very often, the dinner plate you get in a restaurant would qualify as a platter in any home kitchen, but then, they have to be bigger to accommodate those super servings!
The portion size inflation affects appetizers just as dramatically as main courses. What restaurants now serve as “shareable” appetizers would have been considered full meals just a few decades ago. Research also shows that as we become accustomed to those meals we’re presented in restaurants, we tend to prepare bigger portions at home, as well. We may not use all the extra oil, salt and sugar that restaurants do, but we’re certainly having more of our main ingredients, and we’re eating big and hearty.
# Appetizers That Contain More Calories Than a Main Course
Think appetizers are just light starters to whet your appetite? Think again. Some of today’s most popular restaurant appetizers pack more calories than a full steak dinner. We’re talking about dishes that can deliver over 2,000 calories before you even see your main course. Let’s dive into the shocking truth about these caloric wolves in sheep’s clothing.
