A&W: high-protein, low-calorie picks

Here are the 133 A&W items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition A&W publishes (see the source).

59 items are 400 calories or less. 17 have 30 g of protein or more. The most protein at 400 calories or less is Spicy Papa Grilled Chicken Sandwich (29 g).

Most protein, 400 calories or less

A&W: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Spicy Papa Grilled Chicken Sandwich1 sandwich	370	29	39	11
Grilled Chicken Filet Sandwich1 sandwich	400	28	36	16
Mushroom Onion Melt - Single1 sandwich	400	22	39	18
Cheeseburger - Single1 burger	380	21	41	15
Hamburger - Single1 burger	330	19	40	11
Hand-Breaded Chicken Tender - 1 Piece1 piece	220	17	15	11
Coney Cheese Dog1 hot dog	380	16	31	23
Coney Dog1 hot dog	340	15	29	20
Kid's Milk1 order	170	12	19	5
Kid's Hot Dog1 hot dog	310	12	26	19

Most protein, 400 to 600 calories

A&W: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Mushroom Onion Melt - Double1 sandwich	580	38	39	31
Cheeseburger - Double1 burger	550	36	42	27
Hand-Breaded Chicken Tender - 2 Piece2 piece	440	34	30	21
Hamburger - Double1 burger	460	31	41	19
Deluxe Grilled Chicken Sandwich1 sandwich	410	29	39	16
Nashville Hot Grilled Chicken Sandwich1 sandwich	510	29	38	27
Texas Toast Melt - Single1 sandwich	420	25	35	22
Bacon Cheeseburger - Single1 burger	520	25	41	30
BBQ Bacon Crunch Burger - Single1 burger	600	25	49	32
Spicy Papa Burger - Single1 burger	430	23	43	21

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

A&W: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Spicy Papa Grilled Chicken Sandwich1 sandwich	370	29	7.8
Hand-Breaded Chicken Tender - 2 Piece2 piece	440	34	7.7
Deluxe Grilled Chicken Sandwich1 sandwich	410	29	7.1
Grilled Chicken Filet Sandwich1 sandwich	400	28	7.0
Texas Toast Melt - Double1 sandwich	610	42	6.9
Hamburger - Double1 burger	460	31	6.7
Mushroom Onion Melt - Double1 sandwich	580	38	6.6
Cheeseburger - Double1 burger	550	36	6.5
Papa Burger - Double1 burger	610	38	6.2
Spicy Papa Burger - Double1 burger	610	38	6.2

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Questions

What item under 1,000 calories has the most protein at A&W?

Hand-Breaded Chicken Tender - 3 Piece (3 piece): 50 g protein, 660 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at A&W?

At 400 calories or less, the most protein comes from Spicy Papa Grilled Chicken Sandwich (1 sandwich): 29 g protein, 370 calories; Grilled Chicken Filet Sandwich (1 sandwich): 28 g protein, 400 calories; Mushroom Onion Melt - Single (1 sandwich): 22 g protein, 400 calories.

Where do these A&W numbers come from?

From the nutrition information A&W publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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Every A&W item

See all 133 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every A&W item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Hand-Breaded Chicken Tender - 5 Piece5 piece	1,100	84	76	53
Cheese Curds - Large1 large	1,240	52	44	94
Hand-Breaded Chicken Tender - 3 Piece3 piece	660	50	45	32
Texas Toast Melt - Double1 sandwich	610	42	36	36
Bacon Cheeseburger - Double1 burger	710	42	42	44
BBQ Bacon Crunch Burger - Double1 burger	790	41	50	45
Mushroom Onion Melt - Double1 sandwich	580	38	39	31
Papa Burger - Double1 burger	610	38	43	33
Spicy Papa Burger - Double1 burger	610	38	44	33
Cheeseburger - Double1 burger	550	36	42	27
Hand-Breaded Chicken Tender - 2 Piece2 piece	440	34	30	21
Spicy Papa Chicken Sandwich1 sandwich	690	33	75	28
Deluxe Crispy Chicken Sandwich1 sandwich	730	33	75	34
Nashville Hot Crispy Chicken Sandwich1 sandwich	830	33	74	45
Reese's Shake - Large1 large	1,400	33	177	57
Crispy Chicken Filet Sandwich1 sandwich	720	32	72	34
Hamburger - Double1 burger	460	31	41	19
Spicy Papa Grilled Chicken Sandwich1 sandwich	370	29	39	11
Deluxe Grilled Chicken Sandwich1 sandwich	410	29	39	16
Nashville Hot Grilled Chicken Sandwich1 sandwich	510	29	38	27
Grilled Chicken Filet Sandwich1 sandwich	400	28	36	16
Cookie Dough Shake - Large1 large	1,330	27	185	50
Footlong Coney Dog1 hot dog	610	26	43	37
Cheese Curds - Regular1 regular	620	26	22	47
M&M Shake - Large1 large	1,340	26	189	47
Texas Toast Melt - Single1 sandwich	420	25	35	22
Bacon Cheeseburger - Single1 burger	520	25	41	30
BBQ Bacon Crunch Burger - Single1 burger	600	25	49	32
Fried Shrimp1 order	890	25	63	59
Hot Fudge Shake - Large1 large	1,340	25	195	44
Reese's Polar Swirl - 16 oz16 oz	960	24	123	39
Oreo Shake - Large1 large	1,240	24	173	42
Spicy Papa Burger - Single1 burger	430	23	43	21
3 Piece Pub Battered Cod3 piece	480	23	20	50
Chocolate Shake - Large1 large	1,160	23	180	32
Mushroom Onion Melt - Single1 sandwich	400	22	39	18
Papa Burger - Single1 burger	430	22	42	21
Reese's Shake - Regular1 regular	930	22	117	38
Strawberry Shake - Large1 large	1,060	22	157	31
Vanilla Shake - Large1 large	1,070	22	159	31
Hot Caramel Shake - Large1 large	1,180	22	183	32
Root Beer Shake - Large1 large	1,450	22	257	31
Cheeseburger - Single1 burger	380	21	41	15
Fish Sandwich1 sandwich	510	21	59	23
Hamburger - Single1 burger	330	19	40	11
Pork Tenderloin Sandwich1 sandwich	590	19	62	28
Reese's Polar Swirl - 12 oz12 oz	780	19	98	33
Cookie Dough Polar Swirl - 16 oz16 oz	910	19	129	34
M&M Polar Swirl - 16 oz16 oz	920	18	132	32
Oreo Polar Swirl - 16 oz16 oz	940	18	134	31
Hand-Breaded Chicken Tender - 1 Piece1 piece	220	17	15	11
Cookie Dough Shake - Regular1 regular	890	17	123	34
M&M Shake - Regular1 regular	900	17	126	32
Coney Cheese Dog1 hot dog	380	16	31	23
Corn Dog Nuggets - 10 Piece10 piece	670	16	60	41
Oreo Shake - Regular1 regular	830	16	115	28
Hot Fudge Shake - Regular1 regular	900	16	129	30
Caramel Root Beer Cream Freeze - Large1 large	940	16	165	21
Coney Dog1 hot dog	340	15	29	20
Cookie Dough Polar Swirl - 12 oz12 oz	730	15	105	28
Chocolate Shake - Regular1 regular	780	15	120	22
A&W Zero Sugar Root Beer Cream Freeze - Large1 large	590	14	81	18
Vanilla Shake - Regular1 regular	700	14	100	21
Strawberry Shake - Regular1 regular	710	14	104	21
M&M Polar Swirl - 12 oz12 oz	740	14	107	26
Hot Caramel Shake - Regular1 regular	790	14	121	22
A&W Root Beer Cream Freeze - Large1 large	800	14	141	18
Root Beer Shake - Regular1 regular	970	14	171	21
Oreo Polar Swirl - 12 oz12 oz	760	13	109	26
Chili Cheese Fries - Large1 large	810	13	79	48
Kid's Milk1 order	170	12	19	5
Kid's Hot Dog1 hot dog	310	12	26	19
Hot Dog1 hot dog	330	12	30	19
Chili Fries - Large1 large	760	12	77	44
Chili Cheese Fries - Regular1 regular	480	10	46	28
Chili Fries - Regular1 regular	440	9	43	25
Caramel Root Beer Cream Freeze - Regular1 regular	520	9	94	11
A&W Zero Sugar Root Beer Float - Large1 large	320	8	43	10
Corn Dog Nuggets - 5 Piece5 piece	330	8	30	20
A&W Root Beer Float - Large1 large	580	8	119	10
Cheese Fries - Large1 large	790	8	77	48
A&W Zero Sugar Root Beer Cream Freeze - Regular1 regular	290	7	40	9
Ice Cream Cone - Regular1 regular	300	7	46	8
Chocolate Sundae1 order	370	7	56	11
A&W Root Beer Cream Freeze - Regular1 regular	430	7	80	9
Hot Fudge Sundae1 order	430	7	61	15
Strawberry Sundae1 order	340	6	48	11
Onion Rings - Large1 large	360	6	46	15
Hot Caramel Sundae1 order	380	6	57	11
Ice Cream Cone - Kid's1 kids size	230	5	37	6
Cheese Fries - Regular1 regular	460	5	43	29
Caramel Dirty Root Beer - Large1 large	490	5	84	6
Fries - Large1 large	520	5	53	31
A&W Zero Sugar Root Beer Float - Regular1 regular	160	4	22	5
A&W Root Beer Float - Regular1 regular	320	4	68	5
Fries - Regular1 regular	380	4	39	22
Onion Rings - Regular1 regular	180	3	23	8
Spicy Papa Sauce (add-on)1 serving	250	3	10	23
Papa Sauce (add-on)1 serving	260	3	9	24
Caramel Dirty Root Beer - Regular1 regular	350	3	63	4
Fries - Kid's1 kids size	230	2	24	14
Ranch (add-on)1 serving	190	1	2	19
A&W Root Beer Zero Sugar - Kid's1 kids size	0	0	0	0
A&W Root Beer Zero Sugar - Large1 large	0	0	0	0
A&W Root Beer Zero Sugar - Regular1 regular	0	0	0	0
A&W Root Beer Zero Sugar - Small1 small	0	0	0	0
Diet Pepsi - Kid's1 kids size	0	0	0	0
Diet Pepsi - Large1 large	0	0	0	0
Diet Pepsi - Regular1 regular	0	0	0	0
Diet Pepsi - Small1 small	0	0	0	0
BBQ Sauce (add-on)1 serving	60	0	15	0
Kid's Apple Sauce1 order	70	0	18	0
Honey Mustard (add-on)1 serving	130	0	9	10
A&W Root Beer - Kid's1 kids size	150	0	43	0
Dr. Pepper - Kid's1 kids size	150	0	40	0
Pepsi - Kid's1 kids size	150	0	41	0
Starry - Kid's1 kids size	150	0	39	0
Mt. Dew - Kid's1 kids size	170	0	44	0
A&W Root Beer - Small1 small	200	0	57	0
Dr. Pepper - Small1 small	200	0	53	0
Pepsi - Small1 small	200	0	54	0
Starry - Small1 small	200	0	52	0
Mt. Dew - Small1 small	230	0	59	0
A&W Root Beer - Regular1 regular	240	0	68	0
Dr. Pepper - Regular1 regular	240	0	63	0
Pepsi - Regular1 regular	240	0	65	0
Starry - Regular1 regular	240	0	62	0
Mt. Dew - Regular1 regular	270	0	70	0
A&W Root Beer - Large1 large	380	0	107	0
Dr. Pepper - Large1 large	380	0	99	0
Pepsi - Large1 large	380	0	102	0
Starry - Large1 large	380	0	98	0
Mt. Dew - Large1 large	430	0	111	0