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Allsup's: high-protein, low-calorie picks

Here are the 238 Allsup's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Allsup's publishes (see the source).

194 items are 400 calories or less. 5 have 30 g of protein or more. The most protein at 400 calories or less is GRILLED CHICKEN FILLET BREAST (31 g).

Most protein, 400 calories or less

Allsup's: most protein at 400 calories or less
ItemCalProteinCarbsFat
GRILLED CHICKEN FILLET BREAST1 count1603123.5
YW/ACS TURKEY & CHEESE WHEAT 6OZ1 package30525378
Hot Ham & Cheese Sandwich1 count390253115.5
Ham and Egg Croissant1 count400242620
YW/ACS HAM & CHEESE WHEAT 6OZ1 package34523438
Ham Croissant1 count330202515
HOMESTYLE CHICKEN FILET BREAST1 count330192118
CHICKEN GIZZARDS4oz14017142
YW/ACS CHICKEN SALAD RANCH WHEAT 6OZ1 package395174916
Smoked Ham Slice1 slice1401607

Most protein, 400 to 600 calories

Allsup's: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Ham, Egg, and Cheese Biscuit1 count580293533
Ham, Egg, and Cheese Croissant1 count490282727
CHEESEBURGER – GRILL STORES ONLY1 count580273237.5
Ham, Egg, and Biscuit1 count490253426
YW/ACS POOR BOY 8.4OZ1 package540255922
BREADED CHICKEN SANDWICH1 count490245119.5
YW/ACS ITALIAN SUB 6.5OZ1 package425234120
HAMBURGER – GRILL STORES ONLY1 count490233130.5
BACON, EGG & CHEESE BISCUIT1 count530233933
MEXIBURGER – GRILL STORES ONLY1 count488222731.5

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.

Allsup's: protein per 100 calories
ItemCalProteinPer 100 cal
GRILLED CHICKEN FILLET BREAST1 count1603119.4
CHICKEN GIZZARDS4oz1401712.1
Smoked Ham Slice1 slice1401611.4
BREADED BREAST TENDER2 count170158.8
YW/ACS TURKEY & CHEESE WHEAT 6OZ1 package305258.2
ALLSUPS HARD BOILED EGGS W/CHEESE 2PK2 eggs220167.3
YW/ACS HAM & CHEESE WHEAT 6OZ1 package345236.7
Hot Ham & Cheese Sandwich1 count390256.4
ALLSUPS 2% MILK PT16 fl oz250166.4
Ham Croissant1 count330206.1

High-protein breakfast

Allsup's: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Ham, Egg, and Cheese Biscuit1 count580293533
Ham, Egg, and Cheese Croissant1 count490282727
Ham, Egg, and Biscuit1 count490253426
Ham and Egg Croissant1 count400242620
BACON, EGG & CHEESE BISCUIT1 count530233933
SAUSAGE, EGG & CHEESE CROISSANT1 count550223938
Ham Biscuit1 count420213321
Ham Croissant1 count330202515

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Questions

What item under 1,000 calories has the most protein at Allsup's?

BACON CHEESEBURGER – GRILL STORES ONLY (1 count): 33 g protein, 670 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Allsup's?

At 400 calories or less, the most protein comes from GRILLED CHICKEN FILLET BREAST (1 count): 31 g protein, 160 calories; YW/ACS TURKEY & CHEESE WHEAT 6OZ (1 package): 25 g protein, 305 calories; Hot Ham & Cheese Sandwich (1 count): 25 g protein, 390 calories.

What is a high-protein breakfast at Allsup's?

Ham, Egg, and Cheese Biscuit (1 count): 29 g protein, 580 calories; Ham, Egg, and Cheese Croissant (1 count): 28 g protein, 490 calories; Ham, Egg, and Biscuit (1 count): 25 g protein, 490 calories.

Where do these Allsup's numbers come from?

From the nutrition information Allsup's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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