Pit StopCafe Zupas: high-protein, low-calorie picks
Here are the 98 Cafe Zupas items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Cafe Zupas publishes (see the source).
44 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Chipotle Glazed - Large (24 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chipotle Glazed - Large1 large salad | 360 | 24 | 38 | 12 |
| BBQ Chicken - Large1 large salad | 380 | 21 | 30 | 18 |
| Strawberry Harvest - Large1 large salad | 250 | 19 | 22 | 9 |
| Avocado Caesar Salad - Half1 half salad | 220 | 17 | 3 | 15 |
| Chicken Enchilada Chili - Full1 full soup | 320 | 15 | 31 | 15 |
| Chicken Noodle - Half1 half soup | 270 | 13 | 45 | 4 |
| Chipotle Glazed - Half1 half salad | 290 | 12 | 36 | 11 |
| Strawberry Harvest - Half1 half salad | 190 | 10 | 21 | 8 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hot Honey Cottage Cheese Bowl1 bowl | 460 | 40 | 34 | 18 |
| Power Bowl1 bowl | 420 | 38 | 13 | 24 |
| Avocado Caesar Salad - Large1 large salad | 460 | 35 | 7 | 31 |
| Green Goddess Bowl - White Basmati Rice1 bowl | 580 | 34 | 55 | 23 |
| Chicken Noodle - Full1 full soup | 530 | 26 | 91 | 8 |
| Turkey Avocado Club - Ancient Grain1 sandwich | 560 | 24 | 54 | 26 |
| Turkey Avocado Club - Italian Ciabatta1 sandwich | 560 | 23 | 55 | 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.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Power Bowl1 bowl | 420 | 38 | 9.0 |
| Hot Honey Cottage Cheese Bowl1 bowl | 460 | 40 | 8.7 |
| Avocado Caesar Salad - Half1 half salad | 220 | 17 | 7.7 |
| Strawberry Harvest - Large1 large salad | 250 | 19 | 7.6 |
| Chipotle Glazed - Large1 large salad | 360 | 24 | 6.7 |
| Green Goddess Bowl - White Basmati Rice1 bowl | 580 | 34 | 5.9 |
| Green Goddess Bowl - Wild Rice1 bowl | 650 | 37 | 5.7 |
| BBQ Chicken - Large1 large salad | 380 | 21 | 5.5 |
| Mediterranean Bowl - Wild Rice1 bowl | 700 | 36 | 5.1 |
| Mediterranean Bowl - White Basmati Rice1 bowl | 630 | 32 | 5.1 |
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Questions
What item under 1,000 calories has the most protein at Cafe Zupas?
Athlete Bowl - White Basmati Rice (1 bowl): 54 g protein, 930 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Cafe Zupas?
At 400 calories or less, the most protein comes from Chipotle Glazed - Large (1 large salad): 24 g protein, 360 calories; BBQ Chicken - Large (1 large salad): 21 g protein, 380 calories; Strawberry Harvest - Large (1 large salad): 19 g protein, 250 calories.
Where do these Cafe Zupas numbers come from?
From the nutrition information Cafe Zupas publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.