Pit StopCinnabon: high-protein, low-calorie picks
Here are the 153 Cinnabon items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Cinnabon published, as listed on assets.ctfassets.net.
73 items are 400 calories or less. 0 have 30 g of protein or more. The most protein at 400 calories or less is Egg & Cheese Sandwich-with Cheese Roll (17 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 380 | 17 | 42 | 15 |
| Mocha, 20 oz20 fl oz | 380 | 12 | 71 | 10 |
| Mocha, 16 oz16 fl oz | 320 | 10 | 57 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Smoked Turkey Panini Sandwich -with Cheese Roll1 sandwich | 530 | 29 | 49 | 24 |
| Smoked Turkey Club Panini Sandwich -with Cheese Roll1 sandwich | 530 | 28 | 49 | 24 |
| Black Forest Ham Panini Sandwich -with Cheese Roll1 sandwich | 540 | 28 | 48 | 25 |
| Smoked Turkey Panini Sandwich -with Croissant1 sandwich | 510 | 24 | 35 | 30 |
| Smoked Turkey Club Panini Sandwich -with Croissant1 sandwich | 530 | 24 | 35 | 33 |
| Bacon, Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 460 | 23 | 42 | 21 |
| Black Forest Ham Panini Sandwich -with Croissant1 sandwich | 510 | 23 | 34 | 31 |
| Grilled Cheese Panini Sandwich -with Cheese Roll1 sandwich | 480 | 21 | 46 | 24 |
| Sausage, Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 560 | 21 | 42 | 33 |
| Grilled Cheese Panini Sandwich -with Croissant1 sandwich | 520 | 18 | 29 | 36 |
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 |
|---|---|---|---|
| Smoked Turkey Panini Sandwich -with Cheese Roll1 sandwich | 530 | 29 | 5.5 |
| Smoked Turkey Club Panini Sandwich -with Cheese Roll1 sandwich | 530 | 28 | 5.3 |
| Black Forest Ham Panini Sandwich -with Cheese Roll1 sandwich | 540 | 28 | 5.2 |
| Bacon, Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 460 | 23 | 5.0 |
| Smoked Turkey Panini Sandwich -with Croissant1 sandwich | 510 | 24 | 4.7 |
| Smoked Turkey Club Panini Sandwich -with Croissant1 sandwich | 530 | 24 | 4.5 |
| Black Forest Ham Panini Sandwich -with Croissant1 sandwich | 510 | 23 | 4.5 |
| Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 380 | 17 | 4.5 |
| Grilled Cheese Panini Sandwich -with Cheese Roll1 sandwich | 480 | 21 | 4.4 |
| Sausage, Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 560 | 21 | 3.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Smoked Turkey Panini Sandwich -with Croissant1 sandwich | 510 | 24 | 35 | 30 |
| Smoked Turkey Club Panini Sandwich -with Croissant1 sandwich | 530 | 24 | 35 | 33 |
| Bacon, Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 460 | 23 | 42 | 21 |
| Black Forest Ham Panini Sandwich -with Croissant1 sandwich | 510 | 23 | 34 | 31 |
| Sausage, Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 560 | 21 | 42 | 33 |
| Grilled Cheese Panini Sandwich -with Croissant1 sandwich | 520 | 18 | 29 | 36 |
| Egg & Cheese Sandwich-with Cheese Roll1 sandwich | 380 | 17 | 42 | 15 |
| Sausage, Egg & Cheese Sandwich-On Croissant1 sandwich | 590 | 15 | 27 | 46 |
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Questions
What item under 1,000 calories has the most protein at Cinnabon?
Smoked Turkey Panini Sandwich -with Cheese Roll (1 sandwich): 29 g protein, 530 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Cinnabon?
At 400 calories or less, the most protein comes from Egg & Cheese Sandwich-with Cheese Roll (1 sandwich): 17 g protein, 380 calories; Mocha, 20 oz (20 fl oz): 12 g protein, 380 calories; Mocha, 16 oz (16 fl oz): 10 g protein, 320 calories.
What is a high-protein breakfast at Cinnabon?
Smoked Turkey Panini Sandwich -with Croissant (1 sandwich): 24 g protein, 510 calories; Smoked Turkey Club Panini Sandwich -with Croissant (1 sandwich): 24 g protein, 530 calories; Bacon, Egg & Cheese Sandwich-with Cheese Roll (1 sandwich): 23 g protein, 460 calories.
Where do these Cinnabon numbers come from?
From the nutrition information Cinnabon publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.