Pit Stop All chains

Cosi: high-protein, low-calorie picks

Here are the 169 Cosi items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Cosi published, as listed on images.getbento.com.

102 items are 400 calories or less. 25 have 30 g of protein or more. The most protein at 400 calories or less is Kids Tuna (28 g).

Most protein, 400 calories or less

Cosi: most protein at 400 calories or less
ItemCalProteinCarbsFat
Kids Tuna4.8 oz320282710
Parfait, Blueberry10 oz28627482
Turkey Light8.5 oz34326455
Wrap, Sante Fe (Egg White)8.3 oz378252919
Soup - Turkey Chili (Bowl)15 oz36024677
Egg White Cup, Florentine7.1 oz177239.64.6
Parfait, Strawberry11.5 oz29323492
Egg White Cup, Pico de Gallo7.5 oz13420110.1
Wrap, Spinach Florentine (Egg White)6.8 oz289202713
Kids Ham and Cheese4.3 oz310172715

Most protein, 400 to 600 calories

Cosi: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Dinner - Herb Roasted Chicken Breast18 oz503623515
Dinner - Oven Roasted Wild Keta Salmon18 oz553503225
Pesto Chicken10.95 oz493475018
Bacon Turkey Cheddar12.2 oz597414726
Wrap, Tuna1 serving557395722
Wrap, Chicken Caesar1 serving413361920
Tuscan Pesto Chicken (catering only)9.45 oz42035487
Roast Beef & Cheddar9.7 oz587324829
Italiano Sandwich (catering only)11.25 oz507315021
Turkey, Fig, Fontina10.1 oz550305821

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.

Cosi: protein per 100 calories
ItemCalProteinPer 100 cal
Egg White Cup, Pico de Gallo7.5 oz1342014.9
Egg White Cup, Florentine7.1 oz1772313.0
Dinner - Herb Roasted Chicken Breast18 oz5036212.3
Chicken Parmesan11.5 oz661659.8
Pesto Chicken10.95 oz493479.5
Parfait, Blueberry10 oz286279.4
Dinner - Oven Roasted Wild Keta Salmon18 oz553509.0
Kids Tuna4.8 oz320288.8
Wrap, Chicken Caesar1 serving413368.7
Tuscan Pesto Chicken (catering only)9.45 oz420358.3

High-protein breakfast

Cosi: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Bagel, Egg & Cheese1 serving600287221
Bagel (Plain) Sandwich, Western7.1 oz498266516
Croissant, Western8.5 oz556264432
Wrap, Sante Fe (Egg White)8.3 oz378252919
Bagel (Plain) Sandwich, Bacon Egg & Cheese9.24 oz522246419
Egg White Cup, Florentine7.1 oz177239.64.6
Bagel (Plain) Sandwich, Egg & Cheese9.24 oz469216415
Bagel (Plain) Sandwich, TBM7.1 oz492217015

Want this for the stops near you?

Pit Stop shows meals that fit your calories and protein at the fast food places and gas stations around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.

Get Pit Stop free on Google Play

For Android phones.

Questions

What item under 1,000 calories has the most protein at Cosi?

Chicken Parmesan (11.5 oz): 65 g protein, 661 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Cosi?

At 400 calories or less, the most protein comes from Kids Tuna (4.8 oz): 28 g protein, 320 calories; Parfait, Blueberry (10 oz): 27 g protein, 286 calories; Turkey Light (8.5 oz): 26 g protein, 343 calories.

What is a high-protein breakfast at Cosi?

Bagel, Egg & Cheese (1 serving): 28 g protein, 600 calories; Bagel (Plain) Sandwich, Western (7.1 oz): 26 g protein, 498 calories; Croissant, Western (8.5 oz): 26 g protein, 556 calories.

Where do these Cosi numbers come from?

From the nutrition information Cosi publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains