Pit StopBreak Time: high-protein, low-calorie picks
Here are the 17 Break Time items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Break Time publishes (see the source).
10 items are 400 calories or less. 3 have 30 g of protein or more. The most protein at 400 calories or less is Roast Beef & Cheddar (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roast Beef & Cheddar1 sandwich | 380 | 28 | 47 | 9 |
| Stadium Sub1 sandwich | 330 | 24 | 41 | 9 |
| State Fair Wedge1 sandwich | 340 | 24 | 41 | 9 |
| Turkey & Swiss on Wheat1 sandwich | 330 | 23 | 43 | 9 |
| Spicy Chicken Poppers4 pieces | 190 | 17 | 13 | 8 |
| Tuna on Wheat1 sandwich | 380 | 17 | 44 | 18 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Smoked Turkey Club1 sandwich | 500 | 36 | 50 | 13 |
| Spicy Chicken Sandwich1 sandwich | 590 | 32 | 59 | 27 |
| Quarter Pound American Angus1 sandwich | 460 | 26 | 23 | 30 |
| Chicken Salad on Wheat1 sandwich | 460 | 21 | 52 | 18 |
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 |
|---|---|---|---|
| Spicy Chicken Poppers4 pieces | 190 | 17 | 8.9 |
| Roast Beef & Cheddar1 sandwich | 380 | 28 | 7.4 |
| Stadium Sub1 sandwich | 330 | 24 | 7.3 |
| Smoked Turkey Club1 sandwich | 500 | 36 | 7.2 |
| State Fair Wedge1 sandwich | 340 | 24 | 7.1 |
| Turkey & Swiss on Wheat1 sandwich | 330 | 23 | 7.0 |
| Italian Sub1 sandwich | 670 | 43 | 6.4 |
| Quarter Pound American Angus1 sandwich | 460 | 26 | 5.7 |
| Spicy Chicken Sandwich1 sandwich | 590 | 32 | 5.4 |
| Chicken Salad on Wheat1 sandwich | 460 | 21 | 4.6 |
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Questions
What item under 1,000 calories has the most protein at Break Time?
Italian Sub (1 sandwich): 43 g protein, 670 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Break Time?
At 400 calories or less, the most protein comes from Roast Beef & Cheddar (1 sandwich): 28 g protein, 380 calories; Stadium Sub (1 sandwich): 24 g protein, 330 calories; State Fair Wedge (1 sandwich): 24 g protein, 340 calories.
Where do these Break Time numbers come from?
From the nutrition information Break Time publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.