Atlanta Bread: high-protein, low-calorie picks

Here are the 176 Atlanta Bread items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Atlanta Bread publishes (see the source).

91 items are 400 calories or less. 39 have 30 g of protein or more. The most protein at 400 calories or less is Ham & Swiss Egg White Omelette (31 g).

Most protein, 400 calories or less

Atlanta Bread: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Ham & Swiss Egg White Omelette1 serving	290	31	4	16
Side: Breaded Chicken Breast1 serving	210	21	11	9
Soup: Classic Beef Chili, Bowl1 bowl	320	21	27	14
Scrambled Eggs1 serving	220	17	2	15
Cobb Salad1 serving	353	17	32	17
Soup: White Chicken Chili, Bowl1 bowl	240	16	25	9
Bagel - Multi Whole Grain1 serving	330	13	58	6
Bagel - Onion1 serving	310	12	63	1.5
Bagel - Everything1 serving	330	12	66	2.5
Bagel - Poppy Seed1 serving	340	12	66	3.5

Most protein, 400 to 600 calories

Atlanta Bread: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Roasted Turkey Sandwich1 serving	509	32	58	16
Roast Beef Sandwich1 serving	475	31	52	16
Morning Classic Ham1 serving	447	30	26	25
Turkey Sausage & Egg Whites1 serving	520	30	55	20
Morning Classic Bacon1 serving	489	28	26	30
Ham Sandwich1 serving	507	28	56	20
Bowl Southwest with Bacon1 serving	537	27	32	33
Morning Classic Turkey Sausage1 serving	567	24	26	40
Bowl Blueberry Banana with Yogurt1 serving	429	23	44	18
Bowl Power1 serving	431	22	29	26

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.

Atlanta Bread: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Ham & Swiss Egg White Omelette1 serving	290	31	10.7
Side: Breaded Chicken Breast1 serving	210	21	10.0
Scrambled Eggs1 serving	220	17	7.7
Bella Chicken Sandwich1 serving	744	51	6.9
Hot Pastrami Sandwich1 serving	774	52	6.7
Morning Classic Ham1 serving	447	30	6.7
Soup: White Chicken Chili, Bowl1 bowl	240	16	6.7
Soup: Classic Beef Chili, Bowl1 bowl	320	21	6.6
Roast Beef Sandwich1 serving	475	31	6.5
Roasted Turkey Sandwich1 serving	509	32	6.3

High-protein breakfast

Atlanta Bread: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Ham & Swiss Egg White Omelette1 serving	290	31	4	16
Turkey Sausage & Egg Whites1 serving	520	30	55	20
Bagel - Asiago Cheese1 serving	420	18	64	10
Scrambled Eggs1 serving	220	17	2	15
Bowl Blueberry Banana with Oatmeal1 serving	496	15	63	20

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Questions

What item under 1,000 calories has the most protein at Atlanta Bread?

Hot Pastrami Sandwich with Kettle Chips (1 serving): 53 g protein, 924 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Atlanta Bread?

At 400 calories or less, the most protein comes from Ham & Swiss Egg White Omelette (1 serving): 31 g protein, 290 calories; Side: Breaded Chicken Breast (1 serving): 21 g protein, 210 calories; Soup: Classic Beef Chili, Bowl (1 bowl): 21 g protein, 320 calories.

What is a high-protein breakfast at Atlanta Bread?

Ham & Swiss Egg White Omelette (1 serving): 31 g protein, 290 calories; Turkey Sausage & Egg Whites (1 serving): 30 g protein, 520 calories; Bagel - Asiago Cheese (1 serving): 18 g protein, 420 calories.

Where do these Atlanta Bread numbers come from?

From the nutrition information Atlanta Bread publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Atlanta Bread item

See all 176 items, sorted by protein

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

Every Atlanta Bread item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Hot Pastrami Sandwich with Kettle Chips1 serving	924	53	80	41
Hot Pastrami Sandwich1 serving	774	52	64	32
Bella Chicken Sandwich with Kettle1 serving	894	52	62	48
Bella Chicken Sandwich1 serving	744	51	46	39
Ham & Swiss Omelette1 serving	882	51	79	39
Four Cheese Flatbread1 serving	765	48	62	37
Turkey Club Panini with Kettle Chips1 serving	1,114	48	110	53
Turkey Club Panini1 serving	964	47	94	44
ABC Signature Sandwich with Kettle1 serving	897	46	70	48
Cuban Panini with Kettle Chips1 serving	995	46	91	50
ABC Signature Sandwich1 serving	747	45	54	39
Cuban Panini1 serving	845	45	75	41
Chicken Parmesan, Panini1 serving	930	43	87	45
Tomato & Bacon Omelette1 serving	700	41	25	47
Steakhouse Panini with Kettle Chips1 serving	875	41	84	42
Steakhouse Panini1 serving	725	40	68	33
Pepperoni Flatbread1 serving	727	40	70	31
Florentine Omelette1 serving	795	40	82	34
Spanish Omelette1 serving	813	39	84	35
Grilled Four Cheese Sandwich1 serving	1,007	39	97	53
Beef & Blue Flatbread1 serving	790	38	63	43
Tuna Salad Sandwich with Kettle Chips1 serving	868	38	76	47
Chicken Pesto Panini with Kettle Chips1 serving	886	38	92	39
Thai Green Flatbread1 serving	640	37	74	24
Tuna Salad Sandwich1 serving	718	37	60	38
Chicken Pesto Panini1 serving	736	37	76	30
Kids Cheese Pizza/Flatbread1 serving	618	35	70	21
Shrimp (add-on) (add-on)1 serving	140	34	0	0
Roasted Turkey Sandwich with Kettle1 serving	659	33	74	25
Margherita Flatbread1 serving	776	33	64	41
Chicken Salad Sandwich with Kettle1 serving	893	33	73	51
Roasted Turkey Sandwich1 serving	509	32	58	16
Roast Beef Sandwich with Kettle Chips1 serving	625	32	68	25
Chicken Salad Sandwich1 serving	743	32	57	42
Ham & Swiss Egg White Omelette1 serving	290	31	4	16
Roast Beef Sandwich1 serving	475	31	52	16
Morning Classic Ham1 serving	447	30	26	25
Turkey Sausage & Egg Whites1 serving	520	30	55	20
Bowl Tex Mex1 serving	723	30	46	46
Ham Sandwich with Kettle Chips1 serving	657	29	72	29
Chopstix Chicken Salad1 serving	855	29	80	46
Morning Classic Bacon1 serving	489	28	26	30
Ham Sandwich1 serving	507	28	56	20
Grilled Caprese Sandwich with Kettle1 serving	851	28	80	45
Waldorf Chicken Salad Signature Sandwich with Kettle Chips1 serving	854	28	98	39
Bowl Southwest with Bacon1 serving	537	27	32	33
Grilled Caprese Sandwich1 serving	701	27	64	36
Waldorf Chicken Salad Signature Sandwich1 serving	704	27	82	30
Greek Yogurt w/ Granola1 serving	610	26	76	25
Chicken Breast (add-on) (add-on)1 serving	140	24	2	4
Morning Classic Turkey Sausage1 serving	567	24	26	40
Wild Alaskan Salmon (add-on) (add-on)1 serving	180	23	0	9
Bowl Blueberry Banana with Yogurt1 serving	429	23	44	18
Bowl Power1 serving	431	22	29	26
Side: Breaded Chicken Breast1 serving	210	21	11	9
Soup: Classic Beef Chili, Bowl1 bowl	320	21	27	14
Veggie Sandwich with Kettle Chips1 serving	632	21	76	27
French Toast1 serving	694	21	127	12
Caesar Salad1 serving	792	21	60	55
Veggie Sandwich1 serving	482	20	60	18
Greek Salad1 serving	699	20	40	51
Bowl Strawberry Banana with Yogurt1 serving	478	19	72	14
Kids Penne1 serving	650	19	62	36
Bagel - Asiago Cheese1 serving	420	18	64	10
Scrambled Eggs1 serving	220	17	2	15
Cobb Salad1 serving	353	17	32	17
Caramel Machiatto - Tall1 drink, Tall	499	17	82	14
Soup: White Chicken Chili, Bowl1 bowl	240	16	25	9
Kids Grilled Cheese Sandwich1 serving	410	15	49	17
Chopstix Chicken Salad - Half1 half salad	428	15	40	23
Kids PB & J Sandwich1 serving	480	15	72	15
Bowl Blueberry Banana with Oatmeal1 serving	496	15	63	20
Bowl Mediterranean1 serving	618	14	41	45
Bagel - Multi Whole Grain1 serving	330	13	58	6
Bagel - Onion1 serving	310	12	63	1.5
Bagel - Everything1 serving	330	12	66	2.5
Bagel - Poppy Seed1 serving	340	12	66	3.5
Bagel - Sesame Seed1 serving	340	12	65	4
Hot Chocolate - Tall1 drink, Tall	495	12	90	8
Croissant - Almond1 serving	660	12	66	40
Scoop: Chicken Salad1 serving	160	11	1	12
Caramel Machiatto - Short1 drink, Short	304	11	48	8
Bagel - Plain1 serving	310	11	64	1
Bagel - Blueberry1 serving	320	11	67	1
Bagel - Cinnamon Raisin1 serving	320	11	67	1
Caesar Salad - Half1 half salad	396	11	30	28
Soup: Loaded Baked Potato Bowl1 bowl	400	11	28	24
Cafechilla - Kona Mocha1 serving	441	11	60	21
Bowl Strawberry Banana with Oatmeal1 serving	545	11	92	16
Balsamic Blue Salad1 serving	606	11	40	44
Pecan Roll1 serving	790	11	61	59
Scoop: Tuna Salad1 serving	130	10	1	9
Mediterranean Foccacia Bread1 slice	155	10	20	5
Latte - Tall1 drink, Tall	163	10	15	6
Soup: Baja Chicken Enchilada Bowl1 bowl	340	10	28	21
Greek Salad - Half1 half salad	350	10	20	26
Mocha - Tall1 drink, Tall	354	10	62	6
Side: Ham1 serving	50	9	0	2
Scoop: Chicken Waldorf1 serving	170	9	4	13
Cobb Salad - Half1 half salad	177	9	16	9
Soup: New England Clam Chowder1 serving	210	9	21	10
Soup: Broccoli Cheddar, Bowl1 bowl	230	9	13	15
Foccacia/Panini Bread1 slice	270	9	45	5
Hot Spiced Chai Tea1 serving	328	9	52	8
Side: Turkey Sausage1 serving	80	8	1	4.5
Latte - Short1 drink, Short	130	8	12	5
Side: Sausage (Pork)1 serving	140	8	0	11
Mocha - Short1 drink, Short	222	8	35	5
Hot Chocolate - Short1 drink, Short	330	8	60	5
Oatmeal Plain1 serving	395	8	65	12
House Salad1 serving	468	8	43	29
Muffin - Banana Nut1 serving	476	8	60	22
Muffin - Chocolate Chip1 serving	478	8	66	21
Cappuccino - Short1 drink, Short	103	7	10	4
Croissant - French1 serving	360	7	35	22
Muffin - Cranberry Nut1 serving	362	7	51	14
Croissant - Cheese1 serving	410	7	46	23
Cookies - Double Peanut Butter 3oz1 cookie (3 oz)	420	7	44	25
Croissant - Chocolate1 serving	420	7	48	22
Danish - Apple1 serving	460	7	63	20
Danish - Cheese1 serving	490	7	61	24
Cookies - Red Velvet 4.5oz1 cookie (4.5 oz)	570	7	78	27
Cinnamon Roll1 serving	680	7	91	33
Soup: Chicken Noodle Soup, Bowl1 bowl	100	6	15	2
Chardonnay Brie Salad (No Dressing)1 serving	130	6	9	8
NineGrain Bread1 slice	150	6	27	2
Soup: French Onion, Bowl1 bowl	150	6	14	8
Muffin - Chocolate Choc Chip Muffin Top1 serving	229	6	33	10
Balsamic Blue Salad - Half1 half salad	303	6	20	23
Croissant - Strawberries & Cream1 serving	350	6	43	17
Muffin - Magic Pumpkin Nut1 serving	428	6	58	20
Croissant - Apple1 serving	430	6	64	17
Muffin - Pistachio Muffin1 serving	444	6	50	25
Muffin - Chocolate Choc Chip1 serving	458	6	67	20
Side: Bacon (1 slice)1 slice	70	5	0	5
French Bread1 slice	115	5	24	1
French Baguette1 slice	130	5	26	0.5
Soup: Vegan Vegetable, Bowl1 bowl	130	5	21	2.5
Honey Wheat Bread1 slice	140	5	26	2
Pumpernickel Bread1 slice	140	5	28	1.5
Tomato & Onion Foccacia1 slice	146	5	21	5
Multigrain Cranberry Bread1 slice	170	5	34	2
Rye Bread1 slice	181	5	28	5
Black Bean & Corn1 serving	190	5	24	9
Muffin - Granny Apple Cinnamon1 serving	336	5	43	19
Cookies - Oatmeal Raisin 3oz1 cookie (3 oz)	350	5	52	15
Cookies - Chocolate Chunk 3oz1 cookie (3 oz)	370	5	52	18
Muffin - Blueberry1 serving	370	5	53	15
Side: Cream Cheese (2 oz)2 oz	140	4	4	12
Cinnamon Raisin Bread1 slice	150	4	45	2.5
Muffin - Cranberry Nut Muffin Top1 serving	181	4	26	7
House Salad - Half1 half salad	234	4	22	15
Muffin - Chocolate Chip Muffin Top1 serving	239	4	33	11
Soup: Tomato Bisque, Bowl1 bowl	330	4	28	23
Cookies - Chocolate Chip 3oz1 cookie (3 oz)	370	4	52	18
Cookies - M&M Choc Chip 3oz1 cookie (3 oz)	370	4	45	16
Cookies - Sugar 3oz1 cookie (3 oz)	390	4	48	20
Side: Breakfast Potatoes1 serving	170	3	20	9
Mini Croissant1 serving	180	3	21	9
Muffin - Blueberry Muffin Top1 serving	185	3	27	7
Muffin - Magic Pumpkin Nut Muffin Top1 serving	214	3	29	10
Soup: Butternut Squash, Bowl1 bowl	300	3	35	18
Muffin - Glorious Morning1 serving	462	3	51	27
Fruit Salad1 serving	119	2	27	0
Cookies - Chocolate Chip 1.33oz1 cookie (1.33 oz)	160	2	23	8
Mini Brownie - Chocolate Ganache1 serving	160	2	19	10
Smoothie - Strawberry1 serving	220	2	51	1
Muffin - Banana Nut Muffin Top1 serving	238	2	31	11
Potato Salad1 serving	250	2	18	19
Side Mandarin Oranges1 serving	45	1	11	0
Mini Brownie - Plain1 serving	110	1	17	5
Mini Brownie - Butter Cream1 serving	160	1	22	8
Smoothie - Pineapple Mango1 serving	274	1	66	0
Iced Coffee1 serving	0	0	0	0
Side: Pickle Spear1 serving	5	0	1	0
Side: Apple1 serving	90	0	25	0