Black Bear Diner: high-protein, low-calorie picks

Here are the 231 Black Bear Diner items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Black Bear Diner published, as listed on app.everybite.com.

96 items are 400 calories or less. 73 have 30 g of protein or more. The most protein at 400 calories or less is Ham & Cheese Omelette (32 g).

Most protein, 400 calories or less

Black Bear Diner: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Ham & Cheese Omelette1 serving	400	32	9	26
Slow-Cooked Pot Roast (Hungry Bear's Dinner)1 serving	360	29	24	15
Hickory Smoked Ham Steak1 serving	240	28	4	12
Thick-Cut Smoked Bacon1 serving	270	22	2	20
Cottage Cheese1 serving	140	20	8	4.5
Cup of Chili1 cup	380	19	26	21
Loaded Side (Add bacon & cheddar)1 serving	250	18	0	20
Milk - Large1 serving	240	16	24	8
Cubs Grilled Cheese Sandwich1 serving	330	12	42	13
Cup of Soup1 cup	230	11	37	4.5

Most protein, 400 to 600 calories

Black Bear Diner: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Roasted Turkey1 serving	470	66	19	12
Santa Maria Tri-Tip Dinner*1 serving	560	64	7	27
Denver Omelette1 serving	510	41	14	32
Hickory Smoked Ham & Eggs1 serving	510	41	8	34
1 Egg Breakfast1 serving	440	35	6	31
Vegetarian Omelette1 serving	450	34	16	27
Chicken Sausage Scramble1 serving	560	29	44	32
Weekday 6 oz Ranch Steak & Eggs1 serving	460	28	4	35
Shasta Veggie Scramble1 serving	580	26	18	44
Kid's Choice1 serving	530	23	5	46

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.

Black Bear Diner: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Cottage Cheese1 serving	140	20	14.3
Roasted Turkey1 serving	470	66	14.0
Hickory Smoked Ham Steak1 serving	240	28	11.7
Santa Maria Tri-Tip Dinner*1 serving	560	64	11.4
New York Steak*1 serving	700	60	8.6
Thick-Cut Smoked Bacon1 serving	270	22	8.1
Turkey Club1 serving	680	55	8.1
Slow-Cooked Pot Roast (Hungry Bear's Dinner)1 serving	360	29	8.1
Denver Omelette1 serving	510	41	8.0
Hickory Smoked Ham & Eggs1 serving	510	41	8.0

High-protein breakfast

Black Bear Diner: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Denver Omelette1 serving	510	41	14	32
Hickory Smoked Ham & Eggs1 serving	510	41	8	34
1 Egg Breakfast1 serving	440	35	6	31
Vegetarian Omelette1 serving	450	34	16	27
Ham & Cheese Omelette1 serving	400	32	9	26
Chicken Sausage Scramble1 serving	560	29	44	32
Weekday 6 oz Ranch Steak & Eggs1 serving	460	28	4	35
Shasta Veggie Scramble1 serving	580	26	18	44

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Questions

What item under 1,000 calories has the most protein at Black Bear Diner?

Thick-Cut Smoked Bacon & Eggs (1 serving): 70 g protein, 850 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Black Bear Diner?

At 400 calories or less, the most protein comes from Ham & Cheese Omelette (1 serving): 32 g protein, 400 calories; Slow-Cooked Pot Roast (Hungry Bear's Dinner) (1 serving): 29 g protein, 360 calories; Hickory Smoked Ham Steak (1 serving): 28 g protein, 240 calories.

What is a high-protein breakfast at Black Bear Diner?

Denver Omelette (1 serving): 41 g protein, 510 calories; Hickory Smoked Ham & Eggs (1 serving): 41 g protein, 510 calories; 1 Egg Breakfast (1 serving): 35 g protein, 440 calories.

Where do these Black Bear Diner numbers come from?

From the nutrition information Black Bear Diner publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Black Bear Diner item

See all 231 items, sorted by protein

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

Every Black Bear Diner item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Big Bacon Breakfast1 serving	2,870	153	199	162
10 oz New York Steak & Eggs1 serving	2,310	106	191	120
The Grizz1 serving	2,320	89	173	141
Chicken Avocado Club1 serving	1,210	77	66	73
Thick-Cut Smoked Bacon & Eggs1 serving	850	70	9	61
Roasted Turkey1 serving	470	66	19	12
Bigfoot Chicken Fried Steak & Eggs (Hungry Bear's Breakfast)1 serving	2,330	66	262	112
Chicken Caesar Melt1 serving	1,770	65	57	143
Bob's Big Bear Burger1 serving	1,900	65	92	139
Santa Maria Tri-Tip Dinner*1 serving	560	64	7	27
Friday Night Fish Fry1 serving	1,970	63	175	106
Open-Faced Turkey Sandwich1 serving	880	62	105	22
New York Steak*1 serving	700	60	18	40
B.L.T.1 serving	950	60	44	60
Joe's Hobo Omelette1 serving	1,060	60	13	84
Bacon Avocado Benedict1 serving	1,120	59	56	75
Parmesan Sourdough Cheeseburger1 serving	1,190	59	57	79
Crispy Chicken Cobb Salad1 serving	1,220	59	93	73
2x2x2 Special1 serving	1,470	59	171	62
Bear's Choice1 serving	1,470	59	171	62
Corned Beef Hash & Eggs1 serving	860	58	17	62
Reuben1 serving	1,190	58	69	79
Prime Rib1 serving	1,140	57	8	97
Breakfast Club Melt1 serving	1,270	57	59	88
Turkey Club1 serving	680	55	10	47
Bacon & Cheddar Burger1 serving	1,250	54	36	87
Bread Pudding French Toast1 serving	2,530	54	295	120
Bruce's Meat Lover's Omelette1 serving	930	53	9	74
The ScramBOWL1 serving	1,450	53	81	100
Breakfast Burrito1 serving	1,430	52	109	86
4-Piece Homestyle Fried Chicken1 serving	1,860	52	117	124
Bacon Mac 'N Cheese Bowl1 serving	1,240	50	85	78
Tri-Tip Dip1 serving	660	49	74	16
Marinated Grilled Skirt Steak & Eggs1 serving	770	49	4	62
Patty Melt1 serving	1,000	49	60	63
Pot Roast Melt1 serving	1,230	49	62	88
Chicken Strips Basket1 serving	1,530	49	113	91
Little Less Santa Maria Tri-Tip*1 serving	800	48	60	42
Prime Rib Scramble Special1 serving	920	48	12	74
Cheeseburger Salad1 serving	1,130	48	26	93
Blackened Salmon1 serving	700	46	66	33
Marinated Grilled Skirt Steak1 serving	970	46	58	66
Mushroom Swiss Burger1 serving	1,080	46	28	76
Western BBQ Burger with Homemade Crispy Onions1 serving	1,220	46	51	81
Homemade Crispy Onion Topped Meatloaf (Hungry Bear's Dinner)1 serving	1,310	46	136	63
Hot Italian Patty Sausage & Eggs1 serving	1,090	45	11	96
Mild Italian Patty Sausage & Eggs1 serving	1,090	45	9	97
Prime Rib Dip Special1 serving	1,100	45	75	69
Double Cheeseburger Basket1 serving	1,140	44	34	79
California Burger1 serving	1,220	44	40	84
Bowl of Chili1 bowl	1,060	42	110	48
Blackberry Bear Claw French Toast1 serving	1,650	42	192	81
Denver Omelette1 serving	510	41	14	32
Hickory Smoked Ham & Eggs1 serving	510	41	8	34
Chicken & Waffle1 serving	1,400	40	192	53
Shasta Cheeseburger1 serving	1,060	39	36	72
The Volcano1 serving	1,920	39	220	98
Fish & Chips1 serving	1,720	38	108	116
Breakfast Sandwich Basket1 serving	1,020	37	35	70
Cubs Mini Volcano1 serving	1,300	37	144	64
The Mini Volcano1 serving	1,430	37	192	58
Linguica & Eggs1 serving	750	36	7	63
BIGFOOT Chicken Fried Steak & Eggs* (Hungry Bear's Dinner)1 serving	1,120	36	75	74
1 Egg Breakfast1 serving	440	35	6	31
California Omelette1 serving	650	35	16	50
Homemade Crispy Onion Topped Meatloaf (Little Less Dinner)1 serving	1,060	35	93	63
Vegetarian Omelette1 serving	450	34	16	27
Biscuits & Gravy1 serving	1,460	34	217	54
Homemade Sausage Patties1 serving	820	33	6	75
Southern Scramble1 serving	1,060	33	115	53
Ham & Cheese Omelette1 serving	400	32	9	26
Taco Salad1 serving	1,000	32	94	55
Homemade Chicken Pot Pie1 serving	1,150	32	72	81
Slow-Cooked Pot Roast (Hungry Bear's Dinner)1 serving	360	29	24	15
Chicken Sausage Scramble1 serving	560	29	44	32
Classic Eggs Benedict1 serving	640	29	47	37
Hickory Smoked Ham Steak1 serving	240	28	4	12
Weekday 6 oz Ranch Steak & Eggs1 serving	460	28	4	35
Crispy Chicken Sandwich Basket1 serving	1,010	27	50	64
Bear Paw Chicken Fried Steak1 serving	1,030	27	94	63
Olga's Bread Pudding1 serving	1,510	27	177	72
Shasta Veggie Scramble1 serving	580	26	18	44
Cheeseburger Basket - Single1 serving	850	25	32	56
Slow-Cooked Pot Roast (Little Less Dinner)1 serving	660	24	71	34
Caesar Salad with Optional Add-On1 serving	910	24	53	69
Cubs Chicken Strips 2 pcs1 serving	940	24	85	54
Kid's Choice1 serving	530	23	5	46
Cubs Biscuit Bear’s Burger & Fries1 serving	940	23	46	58
Thick-Cut Smoked Bacon1 serving	270	22	2	20
Fresh Baked Bear Claw, Classic Almond1 serving	1,110	22	128	57
Fresh Baked Bear Claw, Classic1 serving	1,070	21	127	54
Cottage Cheese1 serving	140	20	8	4.5
Grilled Cheese1 serving	1,230	20	115	69
Chocolate Chip Sweet Cream Pancakes1 serving	1,380	20	259	32
Cup of Chili1 cup	380	19	26	21
Loaded Side (Add bacon & cheddar)1 serving	250	18	0	20
Fish Fry (Refill)1 serving	490	18	24	35
Chicken Fried Steak & Eggs1 serving	570	18	39	37
Blueberry Sweet Cream Pancake Stack1 serving	1,240	18	244	21
Onion Rings1 serving	1,570	18	135	105
White Cheddar Mac & Cheese1 serving	420	17	32	25
Biscuits & Gravy with Bacon or Links1 serving	730	17	109	27
Add-On Caesar Salad1 serving	840	17	87	48
Milkshake, Cookies & Cream1 serving	1,070	17	131	55
Sweet Cream Pancake Stack1 serving	1,080	17	224	14
Milk - Large1 serving	240	16	24	8
Fresh Baked Bear Claw, Blackberry Filled1 serving	890	16	125	37
Milkshake, Mocha1 serving	890	16	114	43
Milkshake, Chocolate1 serving	1,040	16	146	45
Add-On Cup of Soup (side)1 cup	520	15	96	9
Milkshake, Vanilla1 serving	790	15	89	43
Sausage1 serving	900	15	0	93
Pork Sausage Links & Eggs1 serving	920	15	4	93
Milkshake, Strawberry1 serving	1,020	15	138	43
Thick-Cut French Toast1 serving	680	14	137	7
Caesar Salad1 serving	550	13	28	44
Bob's Red Mill Steel Cut Oatmeal®1 serving	780	13	131	26
Seasonal Cheesecake (varies)1 serving	840	13	92	48
Cubs Grilled Cheese Sandwich1 serving	330	12	42	13
Baked Potato1 serving	410	12	71	10
Baked Potato (after 4 p.m.)1 serving	410	12	71	10
Cheesecake1 serving	710	12	60	48
Milkshake, Huckleberry1 serving	800	12	101	36
Crispy Coated French Fries & Onion Rings1 serving	920	12	108	49
French Fries & Onion Rings1 serving	940	12	103	49
Cup of Soup1 cup	230	11	37	4.5
Cubs Brandi’s Favorite Macaroni & Cheese1 serving	330	11	48	9
Chocolate Cream Pie1 serving	1,030	11	123	61
Cinnamon Roll French Toast1 serving	1,150	11	154	53
Kids' Milk1 serving	150	10	15	5
Milk - Small1 serving	150	10	15	5
Kids' Chocolate Milk1 serving	200	10	27	5
Happy Cub Cake1 serving	760	10	162	10
Cubs Chocolate Chip Pancakes1 serving	790	10	156	15
Sweet Potato Fries & Onion Rings1 serving	980	10	109	55
Coconut Cream Pie1 serving	1,100	10	123	64
Avocado Toast1 serving	290	9	43	12
Oat Milk - Large1 serving	300	9	40	12
Cubs Sprinkle Cakes1 serving	720	9	149	11
Banana Cream Pie1 serving	960	9	115	55
Sweet Cream Waffle1 serving	690	8	146	10
Mashed Potatoes & Gravy1 serving	310	7	41	15
Crispy Coated French Fries1 serving	760	7	82	45
Crispy Coated Fries (Available in limited locations only)1 serving	760	7	82	45
Carrot Cake1 serving	780	7	76	51
French Fries1 serving	790	7	73	45
Grandma's Favorite Berry Cobbler1 serving	940	7	162	30
Kids' Oat Milk1 serving	190	6	26	8
Oat Milk - Small1 serving	190	6	26	8
Country Potatoes1 serving	340	6	55	10
Country Red Potatoes1 serving	340	6	55	10
Wide Strip-cut Hashbrowns1 serving	340	6	45	14
Toast1 serving	400	6	34	25
5 Layer Chocolate Cake1 serving	710	6	116	26
Italian Green Beans1 serving	90	5	7	5
Creamy Mocha Iced Coffee1 serving	210	5	28	9
Creamy Vanilla Iced Coffee1 serving	210	5	27	9
Garlic Parmesan Toast1 serving	260	5	20	17
English Muffin1 serving	330	5	26	24
Add-On House Salad1 serving	370	5	75	5
Brownie Sundae1 serving	550	5	86	22
Peanut Butter Portion Cup1 serving	130	4	6	11
Seasonal Vegetable - Broccoli1 serving	130	4	8	10
Ice Cream Scoop, Chocolate1 scoop	210	4	28	10
Ice Cream Scoop, Vanilla1 scoop	210	4	27	11
Cub's Sundae1 serving	240	4	28	13
Seasonal Vegetable - Broccoli & Carrots1 serving	240	4	15	19
Corn Bread Muffin1 serving	290	4	59	4.5
Creamy Grits1 serving	450	4	43	29
Apple Cobbler1 serving	790	4	124	30
Sweet Potato Fries1 serving	870	4	84	56
Seasonal Vegetable - Corn on the Cob1 serving	150	3	14	11
Cup of Soup (Soup of the Day)1 cup	190	3	27	8
Ice Cream Scoop, Huckleberry1 scoop	220	3	31	9
House Salad (All Day Extras)1 serving	40	2	11	0
Bowl of Soup1 bowl	50	2	10	1
House Salad (Choice of Side)1 serving	70	2	17	0
Bloody Mary1 serving	160	2	7	0
Blue Moon1 serving	180	2	17	0
Fresh-Squeezed Orange Juice - Large1 serving	250	2	58	0
Hot Chocolate1 serving	290	2	56	6
Michelada1 serving	30	1	6	0
Fruit Bowl1 serving	80	1	19	0
Budweiser1 serving	150	1	11	0
Cole Slaw1 serving	150	1	12	11
Fresh-Squeezed Orange Juice - Small1 serving	150	1	36	0
Hot Tea1 serving	0	0	0	0
Iced Tea1 serving	0	0	0	0
Coffee Creamer (single serve cup)1 serving	10	0	0	1
Fruit Dish1 serving	35	0	9	0
Jam Cup (Strawberry or Blackberry)1 serving	35	0	8	0
Jelly Cup (Grape)1 serving	35	0	9	0
Cub's Strawberry Treat1 serving	40	0	6	1.5
Add Fried Jalapeno1 serving	60	0	3	5
Arnold Palmer1 serving	90	0	23	0
Bud Light1 serving	100	0	5	0
Coors Light1 serving	100	0	5	0
Corona1 serving	110	0	6	0
Kids' Lemonade1 serving	110	0	29	0
Apple Juice - Cub's1 serving	120	0	30	0
Apple Juice - Small1 serving	120	0	30	0
Blackberry Iced Tea1 serving	120	0	29	0
Orange Guava Passion Juice - Small1 serving	120	0	29	0
Peach Iced Tea1 serving	120	0	33	0
Cranberry Juice - Cub's1 serving	150	0	38	0
Cranberry Juice - Small1 serving	150	0	38	0
Pinot Noir (Glass)1 glass	150	0	4	0
Sauvignon Blanc (Glass)1 glass	150	0	4	0
Add Fresh Strawberries & Whipped Cream1 serving	160	0	15	9
Cabernet Sauvignon (Glass)1 glass	160	0	5	0
Chardonnay (Glass)1 glass	160	0	4	0
Prosecco1 serving	160	0	5	0
Lemonade1 serving	170	0	45	0
Mimosa1 serving	170	0	8	0
Apple Juice - Large1 serving	190	0	49	0
Sweet Tea1 serving	190	0	50	0
Tropical Mimosa1 serving	190	0	12	0
Orange Guava Passion Juice - Large1 serving	200	0	46	0
Blackberry Arnold Palmer1 serving	210	0	51	0
Peach Arnold Palmer1 serving	210	0	55	0
Blackberry Mimosa1 serving	220	0	19	0
Peach Mimosa1 serving	220	0	21	0
Cranberry Juice - Large1 serving	230	0	61	0
Blackberry Lemonade1 serving	290	0	73	0
Peach Lemonade1 serving	290	0	77	0
Sauvignon Blanc (Bottle)1 bottle	300	0	8	0
Cabernet Sauvignon (Bottle)1 bottle	310	0	10	0
Pinot Noir (Bottle)1 bottle	310	0	9	0
Chardonnay (Bottle)1 bottle	320	0	8	0
Huckleberry Lemonade1 serving	350	0	90	0
Strawberry Lemonade1 serving	380	0	88	0