Pit StopAmato's: high-protein, low-calorie picks
Here are the 375 Amato'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 Amato's publishes (see the source).
77 items are 400 calories or less. 153 have 30 g of protein or more. The most protein at 400 calories or less is Aloha Chicken Salad (32 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Aloha Chicken Salad1 serving (13.3 oz) | 370 | 32 | 37 | 11 |
| Roast Beef Italian (Small)1 serving (12.2 oz) | 400 | 32 | 46 | 14 |
| Turkey Italian (Small)1 serving (12.2 oz) | 390 | 30 | 46 | 12 |
| Chef Salad1 serving (16.3 oz) | 300 | 26 | 13 | 16 |
| Ham with Swiss Italian (Small)1 serving (11.1 oz) | 380 | 25 | 47 | 11 |
| Regular Italian (with Ham Small)1 serving (10.4 oz) | 330 | 20 | 46 | 11 |
| Breakfast Sandwich (Ham) on White Bread1 serving (5.7 oz) | 360 | 20 | 35 | 16 |
| Chicken Alfredo Pizza – 14 inch1/8 pizza (5.6 oz) | 320 | 19 | 34 | 12 |
| Antipasto Salad1 serving (16.1 oz) | 370 | 19 | 14 | 26 |
| Breakfast Sandwich (Steak) on English Muffin1 serving (5.8 oz) | 370 | 19 | 26 | 22 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Salad1 serving (18.8 oz) | 460 | 50 | 12 | 22 |
| Caesar Salad with Grilled Chicken1 serving (13.9 oz) | 510 | 50 | 18 | 26 |
| Grilled Chicken Wrap1 serving (14.8 oz) | 590 | 46 | 54 | 21 |
| Barbeque Chicken Salad1 serving (17.3 oz) | 570 | 41 | 33 | 33 |
| Roast Beef and Swiss Well Sandwich1 serving (10.8 oz) | 580 | 41 | 47 | 24 |
| Roast Beef and Swiss Well Sandwich on Wheat1 serving (10.4 oz) | 540 | 40 | 44 | 24 |
| Roast Beef and Swiss Well Sandwich on White1 serving (10.4 oz) | 540 | 40 | 41 | 24 |
| Italian Chop Salad1 serving (16.6 oz) | 440 | 39 | 10 | 25 |
| Roast Beef and Swiss Well Sandwich on Rye1 serving (10.4 oz) | 550 | 37 | 42 | 24 |
| Ham and Swiss Wrap1 serving (12.3 oz) | 560 | 37 | 57 | 24 |
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.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Grilled Chicken Salad1 serving (18.8 oz) | 460 | 50 | 10.9 |
| Caesar Salad with Grilled Chicken1 serving (13.9 oz) | 510 | 50 | 9.8 |
| Italian Chop Salad1 serving (16.6 oz) | 440 | 39 | 8.9 |
| Chef Salad1 serving (16.3 oz) | 300 | 26 | 8.7 |
| Aloha Chicken Salad1 serving (13.3 oz) | 370 | 32 | 8.6 |
| Roast Beef Italian (Large)1 serving (20.1 oz) | 670 | 54 | 8.1 |
| Turkey Italian (Large)1 serving (20.1 oz) | 650 | 51 | 7.8 |
| Grilled Pepper Chicken Sandwich (Large)1 serving (15.8 oz) | 690 | 54 | 7.8 |
| Grilled Chicken Wrap1 serving (14.8 oz) | 590 | 46 | 7.8 |
| Grilled Chicken Sandwich on Bulkie1 serving (11.8 oz) | 610 | 47 | 7.7 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 Egg Omelet Western with Homefries and Toast1 serving (17.8 oz) | 580 | 34 | 41 | 31 |
| Breakfast Sandwich, The Really Big Steak1 serving (9.1 oz) | 570 | 33 | 41 | 30 |
| Breakfast Pizza, Ham and Bacon – 9 inch1/2 pizza (8.8 oz) | 590 | 33 | 52 | 27 |
| Breakfast Wrap (Ham)1 serving (9.3 oz) | 590 | 33 | 49 | 33 |
| Steak and Egg Sandwich1 serving (9.8 oz) | 600 | 31 | 48 | 32 |
| Big Breakfast with Bacon1 serving (14.6 oz) | 600 | 30 | 35 | 36 |
| Breakfast Pizza, Cheese – 9 inch1/2 pizza (8.2 oz) | 570 | 29 | 52 | 27 |
| 3 Egg Omelet Garden with Homefries and Toast1 serving (19.7 oz) | 550 | 28 | 44 | 29 |
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Questions
What item under 1,000 calories has the most protein at Amato's?
Reuben Sandwich (1 serving (16.8 oz)): 63 g protein, 960 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Amato's?
At 400 calories or less, the most protein comes from Aloha Chicken Salad (1 serving (13.3 oz)): 32 g protein, 370 calories; Roast Beef Italian (Small) (1 serving (12.2 oz)): 32 g protein, 400 calories; Turkey Italian (Small) (1 serving (12.2 oz)): 30 g protein, 390 calories.
What is a high-protein breakfast at Amato's?
3 Egg Omelet Western with Homefries and Toast (1 serving (17.8 oz)): 34 g protein, 580 calories; Breakfast Sandwich, The Really Big Steak (1 serving (9.1 oz)): 33 g protein, 570 calories; Breakfast Pizza, Ham and Bacon – 9 inch (1/2 pizza (8.8 oz)): 33 g protein, 590 calories.
Where do these Amato's numbers come from?
From the nutrition information Amato's publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.