Pit StopCheckers & Rally's: high-protein, low-calorie picks
Here are the 208 Checkers & Rally's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Checkers & Rally's published, as listed on media-platform.cdn4dd.com.
119 items are 400 calories or less. 40 have 30 g of protein or more. The most protein at 400 calories or less is 5 PC Classic Wings (Plain) (35 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 5 PC Classic Wings (Plain)5 piece | 350 | 35 | 2 | 23 |
| 5 PC Classic Wings (Medium Buffalo)5 piece | 360 | 35 | 3 | 23 |
| 5 PC Classic Wings (Stingin' Honey Garlic)5 piece | 390 | 28 | 10 | 30 |
| Classic Clucker (Grilled)1 sandwich | 371 | 23 | 38 | 13 |
| Bowl of Chili12 fl oz | 380 | 23 | 26 | 20 |
| Bacon Cheddar Crisp1 sandwich | 390 | 16 | 31 | 21 |
| Mushroom Swissburger1 sandwich | 330 | 15 | 29 | 15 |
| 8pc Chicken Bites (Classic)8 piece | 330 | 14 | 20 | 22 |
| All American Cheeseburger1 sandwich | 330 | 13 | 31 | 18 |
| Chili Cheeseburger1 sandwich | 340 | 13 | 30 | 18 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 5 PC Classic Wings (Sweet & Smoky BBQ)5 piece | 430 | 35 | 19 | 23 |
| 5 PC Classic Wings (Garlic Parmesan)5 piece | 510 | 35 | 3 | 40 |
| Cheesy Bacon Clucker (Grilled)1 sandwich | 410 | 30 | 36 | 17 |
| Sourdough Double Melt1 sandwich | 540 | 28 | 31 | 34 |
| Fry-Seasoned Tender 3PC3 piece | 410 | 27 | 33 | 20 |
| Buffalo Sauced Tender 3PC3 piece | 420 | 27 | 34 | 20 |
| Beef Tacos (2)2 tacos | 550 | 25 | 35 | 35 |
| Bacon Cheddar Crisp Double1 sandwich | 570 | 25 | 33 | 37 |
| Garlic Swiss Clucker (Grilled)1 sandwich | 440 | 24 | 37 | 20 |
| Cheese Fix w/ Pepper Jack1 sandwich | 460 | 24 | 37 | 24 |
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 |
|---|---|---|---|
| 5 PC Classic Wings (Plain)5 piece | 350 | 35 | 10.0 |
| 10 PC Classic Wings (Medium Buffalo)10 piece | 700 | 69 | 9.9 |
| 5 PC Classic Wings (Sweet & Smoky BBQ)5 piece | 430 | 35 | 8.1 |
| Cheesy Bacon Clucker (Grilled)1 sandwich | 410 | 30 | 7.3 |
| 5 PC Classic Wings (Stingin' Honey Garlic)5 piece | 390 | 28 | 7.2 |
| 5 PC Classic Wings (Garlic Parmesan)5 piece | 510 | 35 | 6.9 |
| Bacon Sourdough Clucker (Grilled)1 sandwich | 630 | 43 | 6.8 |
| Fry-Seasoned Tender 3PC3 piece | 410 | 27 | 6.6 |
| Fry-Seasoned Tender 5PC5 piece | 680 | 44 | 6.5 |
| Buffalo Sauced Tender 5PC5 piece | 700 | 45 | 6.4 |
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Questions
What item under 1,000 calories has the most protein at Checkers & Rally's?
10 PC Classic Wings (Medium Buffalo) (10 piece): 69 g protein, 700 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Checkers & Rally's?
At 400 calories or less, the most protein comes from 5 PC Classic Wings (Plain) (5 piece): 35 g protein, 350 calories; 5 PC Classic Wings (Medium Buffalo) (5 piece): 35 g protein, 360 calories; 5 PC Classic Wings (Stingin' Honey Garlic) (5 piece): 28 g protein, 390 calories.
Where do these Checkers & Rally's numbers come from?
From the nutrition information Checkers & Rally's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.