Pit StopBlimpie: high-protein, low-calorie picks
Here are the 215 Blimpie items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Blimpie publishes (see the source).
152 items are 400 calories or less. 18 have 30 g of protein or more. The most protein at 400 calories or less is French Dip - Regular (33 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| French Dip - Regular1 regular | 400 | 33 | 47 | 11 |
| Ultimate Club Salad - Regular1 regular | 280 | 24 | 11 | 18 |
| Chicken Caesar Salad - Regular1 regular | 160 | 22 | 7 | 5 |
| Buffalo Chicken Macaroni and Cheese - Regular1 regular side | 310 | 20 | 27 | 14 |
| Soup - Chili with Beans1 serving | 270 | 18 | 22 | 12 |
| Blimpie Dog1 serving | 330 | 17 | 24 | 18 |
| 16" Pizza - Meatball & Onion - 1 slice1/8 pizza | 370 | 17 | 44 | 13 |
| 16" Pizza - Classic Combo - 1 slice1/8 pizza | 370 | 16 | 43 | 14 |
| Croissant, Ham Egg & Cheese1 each | 370 | 16 | 31 | 19 |
| Bluffin, Ham, Egg & Cheese1 each | 270 | 15 | 30 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Italian Beef - Regular1 regular | 540 | 41 | 49 | 21 |
| Chicken Cheddar Bacon Ranch - Regular Sub1 regular sub | 580 | 34 | 52 | 25 |
| Philly Cheesesteak - Regular Sub1 regular sub | 560 | 33 | 50 | 24 |
| Chicken Teriyaki - Regular1 regular | 440 | 31 | 62 | 8 |
| Roast Beef & Provolone - Regular Sub1 regular sub | 440 | 31 | 53 | 13 |
| Buffalo Chicken (with Ciabatta) - Regular Sub1 regular sub | 510 | 31 | 56 | 19 |
| Wrap, Buffalo Chicken - Regular1 regular | 570 | 31 | 52 | 29 |
| Mediterranean (with Ciabatta) - Regular1 regular | 420 | 30 | 56 | 7 |
| Pastrami (with Pretzel Bread) - Regular1 regular | 470 | 30 | 57 | 13 |
| Turkey Bacon & Cheddar (with Ciabatta) - Regular Sub1 regular sub | 520 | 30 | 54 | 16 |
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 |
|---|---|---|---|
| Chicken Caesar Salad - Regular1 regular | 160 | 22 | 13.8 |
| Ultimate Club Salad - Regular1 regular | 280 | 24 | 8.6 |
| French Dip - Regular1 regular | 400 | 33 | 8.2 |
| Italian Beef - Regular1 regular | 540 | 41 | 7.6 |
| Mediterranean (with Ciabatta) - Regular1 regular | 420 | 30 | 7.1 |
| Chicken Teriyaki - Regular1 regular | 440 | 31 | 7.0 |
| Roast Beef & Provolone - Regular Sub1 regular sub | 440 | 31 | 7.0 |
| Soup - Chili with Beans1 serving | 270 | 18 | 6.7 |
| Buffalo Chicken Macaroni and Cheese - Regular1 regular side | 310 | 20 | 6.5 |
| Pastrami (with Pretzel Bread) - Regular1 regular | 470 | 30 | 6.4 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Burrito, Ham, Egg & Cheese1 each | 570 | 28 | 51 | 27 |
| Burrito, Bacon, Egg & Cheese1 each | 580 | 25 | 50 | 30 |
| Burrito, Egg & Cheese1 each | 520 | 21 | 50 | 26 |
| Biscuit, Sausage, Egg & Cheese1 each | 560 | 20 | 37 | 36 |
| Bluffin, Sausage, Egg & Cheese1 each | 430 | 19 | 29 | 25 |
| Croissant, Sausage Egg & Cheese1 each | 520 | 19 | 30 | 35 |
| Biscuit, Ham, Egg & Cheese1 each | 410 | 17 | 38 | 20 |
| Croissant, Ham Egg & Cheese1 each | 370 | 16 | 31 | 19 |
Want this for the stops near you?
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Questions
What item under 1,000 calories has the most protein at Blimpie?
Meatball Parmigiana - Regular Sub (1 regular sub): 44 g protein, 730 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Blimpie?
At 400 calories or less, the most protein comes from French Dip - Regular (1 regular): 33 g protein, 400 calories; Ultimate Club Salad - Regular (1 regular): 24 g protein, 280 calories; Chicken Caesar Salad - Regular (1 regular): 22 g protein, 160 calories.
What is a high-protein breakfast at Blimpie?
Burrito, Ham, Egg & Cheese (1 each): 28 g protein, 570 calories; Burrito, Bacon, Egg & Cheese (1 each): 25 g protein, 580 calories; Burrito, Egg & Cheese (1 each): 21 g protein, 520 calories.
Where do these Blimpie numbers come from?
From the nutrition information Blimpie publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.