Pit StopCountry Fair: high-protein, low-calorie picks
Here are the 373 Country Fair items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Country Fair publishes (see the source).
236 items are 400 calories or less. 51 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Salad (40 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Salad1 salad | 400 | 40 | 6 | 24 |
| Buffalo Chicken Salad1 salad | 400 | 34 | 12 | 26 |
| Hot Chick Wrap (Wraps)1 wrap | 380 | 32 | 50 | 7 |
| Chef Salad1 salad | 350 | 29 | 7 | 23 |
| Chef Salad with Spring Mix1 salad | 360 | 29 | 8 | 23 |
| Hard Boiled Eggs1 serving | 300 | 25 | 2 | 21 |
| House Salad (Cold Grab N Go)1 salad | 320 | 23 | 6 | 23 |
| Philly Cheesesteak Sandwich1 sandwich | 320 | 22 | 44 | 6 |
| Ham, Egg, & Cheese English Muffin Sandwich1 sandwich | 370 | 22 | 19 | 22 |
| Bacon, Egg, & Cheese English Muffin Sandwich1 sandwich | 390 | 21 | 18 | 25 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach Salad1 salad | 510 | 46 | 6 | 33 |
| Chicken Cordon Bleu Sandwich1 sandwich | 480 | 42 | 48 | 15 |
| Grilled Salad with Spring Mix1 salad | 410 | 40 | 7 | 24 |
| The Ham - Half Sub1 half sub | 490 | 39 | 73 | 5 |
| Half The Ham Sub1 sandwich | 520 | 37 | 68 | 12 |
| Gob Boss Wrap (Wraps)1 wrap | 440 | 35 | 52 | 12 |
| Hot Chick - Half Sub1 half sub | 450 | 35 | 68 | 4 |
| The Ham Wrap1 wrap | 450 | 35 | 56 | 9 |
| Gob Boss - Half Sub1 half sub | 450 | 34 | 70 | 4.5 |
| Meat and Cheese Cup1 cup | 460 | 34 | 5 | 34 |
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 |
|---|---|---|---|
| Grilled Salad1 salad | 400 | 40 | 10.0 |
| Grilled Salad with Spring Mix1 salad | 410 | 40 | 9.8 |
| Spinach Salad1 salad | 510 | 46 | 9.0 |
| Chicken Cordon Bleu Sandwich1 sandwich | 480 | 42 | 8.8 |
| Buffalo Chicken Salad1 salad | 400 | 34 | 8.5 |
| Hot Chick Wrap (Wraps)1 wrap | 380 | 32 | 8.4 |
| Hard Boiled Eggs1 serving | 300 | 25 | 8.3 |
| Chef Salad1 salad | 350 | 29 | 8.3 |
| Chef Salad with Spring Mix1 salad | 360 | 29 | 8.1 |
| The Ham - Mini Sub1 mini sub | 250 | 20 | 8.0 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hard Boiled Eggs1 serving | 300 | 25 | 2 | 21 |
| Egg & Cheese Bagel Sandwich1 sandwich | 530 | 23 | 53 | 25 |
| Sausage, Egg, & Cheese English Muffin Sandwich1 sandwich | 600 | 23 | 20 | 47 |
| Ham, Egg, & Cheese English Muffin Sandwich1 sandwich | 370 | 22 | 19 | 22 |
| Bacon, Egg, & Cheese English Muffin Sandwich1 sandwich | 390 | 21 | 18 | 25 |
| Sausage & Cheese English Muffin Sandwich1 sandwich | 550 | 21 | 18 | 43 |
| Egg & Cheese English Muffin Sandwich1 sandwich | 330 | 16 | 18 | 21 |
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Questions
What item under 1,000 calories has the most protein at Country Fair?
The Ham - Whole Sub (1 whole sub): 77 g protein, 980 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Country Fair?
At 400 calories or less, the most protein comes from Grilled Salad (1 salad): 40 g protein, 400 calories; Buffalo Chicken Salad (1 salad): 34 g protein, 400 calories; Hot Chick Wrap (Wraps) (1 wrap): 32 g protein, 380 calories.
What is a high-protein breakfast at Country Fair?
Hard Boiled Eggs (1 serving): 25 g protein, 300 calories; Egg & Cheese Bagel Sandwich (1 sandwich): 23 g protein, 530 calories; Sausage, Egg, & Cheese English Muffin Sandwich (1 sandwich): 23 g protein, 600 calories.
Where do these Country Fair numbers come from?
From the nutrition information Country Fair publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.