Pit StopChicken Shack: high-protein, low-calorie picks
Here are the 28 Chicken Shack items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Chicken Shack publishes (see the source).
26 items are 400 calories or less. 2 have 30 g of protein or more. The most protein at 400 calories or less is Thigh (33.7 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Thigh1 piece | 226 | 33.7 | 2.5 | 9.2 |
| Leg1 piece | 193 | 18.8 | 0.1 | 13 |
| Flounder Sandwich, plain1 sandwich | 310 | 17 | 41 | 15 |
| Wing1 piece | 146 | 15.8 | 2.2 | 8.2 |
| Cod (piece)1 piece | 140 | 13 | 14 | 3.5 |
| Alaskan Flounder1 serving | 160 | 13 | 17 | 4.5 |
| Chicken Tenders (each)1 tender | 82 | 12.8 | 3.5 | 2.1 |
| Ribs (per bone)1 bone | 133 | 12 | 1 | 9.1 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breast1 piece | 454 | 39.9 | 6.9 | 29.8 |
| Chicken Sandwich, plain1 sandwich | 530 | 22.5 | 66.5 | 19.5 |
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 |
|---|---|---|---|
| Thigh1 piece | 226 | 33.7 | 14.9 |
| Wing1 piece | 146 | 15.8 | 10.8 |
| Leg1 piece | 193 | 18.8 | 9.7 |
| Breast1 piece | 454 | 39.9 | 8.8 |
| Flounder Sandwich, plain1 sandwich | 310 | 17 | 5.5 |
| Chicken Sandwich, plain1 sandwich | 530 | 22.5 | 4.2 |
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Questions
What item under 1,000 calories has the most protein at Chicken Shack?
Breast (1 piece): 39.9 g protein, 454 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Chicken Shack?
At 400 calories or less, the most protein comes from Thigh (1 piece): 33.7 g protein, 226 calories; Leg (1 piece): 18.8 g protein, 193 calories; Flounder Sandwich, plain (1 sandwich): 17 g protein, 310 calories.
Where do these Chicken Shack numbers come from?
From the nutrition information Chicken Shack publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.