How to Eat Healthy at an Argentinian Restaurant

Argentinian restaurants are built around the asado — a tradition of slow-grilled meats that's actually one of the more diet-friendly cuisines out there, if you know what to order. The challenge is that the menu also has plenty of landmines: breaded milanesas, melted cheese appetizers, and sausages loaded with saturated fat.

The Grilled Meats Are Your Friend (Mostly)

The star of any Argentine menu is the parrillada — the mixed grill. Steak and beef ribs dominate, but not all cuts are equal. For leaner options, look for:

• Bife de lomo (tenderloin) — one of the leanest cuts, around 200–250 calories for a 6 oz portion
• Vacío (flank steak) — flavorful and relatively lean, good protein-to-fat ratio
• Cuadril (rump/sirloin) — a solid middle-ground cut

What to limit: chorizo and morcilla (blood sausage) are both high in saturated fat and often served as starters on a mixed platter. They taste great but add up fast — a few links can easily be 300–400 calories before your main course arrives.

Chimichurri is your best condiment. The herb-and-garlic oil sauce is the default at most Argentine tables. It adds flavor without the caloric weight of cream sauces or cheese-based toppings. A tablespoon or two won't derail anything.

Watch Out for These High-Calorie Items

A few popular dishes deserve a heads-up:

Milanesa is Argentina's version of a breaded cutlet — think chicken or beef schnitzel. It's usually pan-fried and can run 500–700 calories on its own. The napolitana version adds tomato sauce and melted cheese on top, pushing it well past 700. If you want the milanesa, ask if it comes baked, or share one as a side.

Provoleta — the grilled provolone cheese appetizer — is delicious but it's essentially a block of melted cheese. A shared portion is fine; ordering your own is a different story.

Empanadas are another common starter. Baked empanadas are around 150–200 calories each; fried ones can be 250+. They're easy to eat three or four of before your main arrives. Stick to one or two and ask if they're baked.

Dulce de leche desserts — flan, crepes, ice cream — are heavily sweetened and worth skipping if you're watching sugar intake. Fresh fruit is usually available and a much better choice.

How to Build a Balanced Plate

A smart Argentine meal might look like: start with a simple salad (ensalada mixta — greens, tomato, onion with olive oil), order a lean grilled cut like lomo or cuadril, use chimichurri as your sauce, and add a vegetable side like grilled peppers or zucchini if available. That's easily a 400–550 calorie meal with 35–45g of protein.

The trickier part is that most Argentine restaurants don't post calorie counts. Apps like MenuScore can help you scan the menu and get a rough estimate on individual items — especially useful when you're not sure whether the chef went light or heavy on the oil during cooking.

Frequently Asked Questions

Is asado healthy?

Grilled asado meats are a solid source of protein and, for lean cuts, relatively moderate in fat. The issue is portion size — Argentine servings tend to be generous. A typical restaurant steak might be 12–16 oz. Eating half is reasonable; eating it all pushes most people's calorie budget significantly.

How many calories are in an empanada?

A baked beef empanada is typically 150–200 calories. A fried one is closer to 230–280. Cheese or ham-and-cheese varieties tend to run a bit higher due to fat content. They're fine in moderation but easy to overeat since they're served as free-flowing starters at many restaurants.

What's the healthiest thing to order at an Argentine restaurant?

A lean grilled cut like lomo or cuadril, paired with chimichurri and a simple salad, is your safest bet. Avoid the mixed sausage platters as your main focus, go easy on the bread at the table, and skip the dulce de leche dessert unless you're splitting it with the table.