Pit StopCumberland Farms: high-protein, low-calorie picks
Here are the 54 Cumberland Farms items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Cumberland Farms publishes (see the source).
13 items are 400 calories or less. 17 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Sandwich (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Sandwich1 serving | 320 | 28 | 36 | 8 |
| Meat Lovers (Slice)1 slice | 400 | 20 | 34 | 18 |
| Bacon, Egg, and Cheese Muffin1 serving | 310 | 15 | 27 | 15 |
| Tuna Salad on Wheat Double1 serving | 320 | 15 | 29 | 15 |
| Pepperoni Pizza (Slice)1 slice | 340 | 15 | 33 | 14 |
| Bologna & Cheese on White Double1 serving | 380 | 14 | 33 | 21 |
| Cheese Pizza (Slice)1 slice | 290 | 13 | 33 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey & Monterey Jack Sub1 serving | 570 | 42 | 62 | 16 |
| Turkey & Cheese Pretzel Bun1 serving | 570 | 40 | 55 | 21 |
| Ham & Swiss Sub1 serving | 570 | 39 | 64 | 18 |
| Turkey Havarti1 serving | 470 | 36 | 53 | 12 |
| Bavarian Ham & Cheese Pretzel Bun1 serving | 510 | 35 | 46 | 19 |
| Steak Bomb Sub1 serving | 570 | 32 | 69 | 20 |
| Buffalo Chicken Sandwich1 serving | 490 | 30 | 60 | 15 |
| Premium Chicken Salad on Brioche1 serving | 580 | 27 | 43 | 34 |
| Chicken Bacon Ranch Wrap1 serving | 490 | 26 | 47 | 23 |
| Chicken Caesar Wrap1 serving | 540 | 26 | 54 | 23 |
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 Chicken Sandwich1 serving | 320 | 28 | 8.8 |
| Turkey Havarti1 serving | 470 | 36 | 7.7 |
| Turkey & Monterey Jack Sub1 serving | 570 | 42 | 7.4 |
| Turkey & Cheese Pretzel Bun1 serving | 570 | 40 | 7.0 |
| Bavarian Ham & Cheese Pretzel Bun1 serving | 510 | 35 | 6.9 |
| Ham & Swiss Sub1 serving | 570 | 39 | 6.8 |
| American Club Sub1 serving | 650 | 42 | 6.5 |
| Angus Bacon Cheeseburger1 serving | 690 | 44 | 6.4 |
| Angus Cheeseburger1 serving | 640 | 40 | 6.2 |
| Buffalo Chicken Sandwich1 serving | 490 | 30 | 6.1 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bacon, Egg, and Cheese Pizza (Slice)1 slice | 450 | 22 | 45 | 20 |
| Sausage, Egg, and Cheese Bagel1 serving | 530 | 20 | 50 | 26 |
| Sausage, Egg, and Cheese Croissant1 serving | 520 | 17 | 34 | 34 |
| Egg Salad on Wheat Triple1 serving | 530 | 17 | 47 | 30 |
| Bacon, Egg, and Cheese Croissant1 serving | 410 | 16 | 35 | 23 |
| Sausage, Egg, and Cheese Muffin1 serving | 420 | 16 | 26 | 26 |
| Bacon, Egg, and Cheese Muffin1 serving | 310 | 15 | 27 | 15 |
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Questions
What item under 1,000 calories has the most protein at Cumberland Farms?
Chicken Tender Sub (1 serving): 50 g protein, 830 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Cumberland Farms?
At 400 calories or less, the most protein comes from Grilled Chicken Sandwich (1 serving): 28 g protein, 320 calories; Meat Lovers (Slice) (1 slice): 20 g protein, 400 calories; Bacon, Egg, and Cheese Muffin (1 serving): 15 g protein, 310 calories.
What is a high-protein breakfast at Cumberland Farms?
Bacon, Egg, and Cheese Pizza (Slice) (1 slice): 22 g protein, 450 calories; Sausage, Egg, and Cheese Bagel (1 serving): 20 g protein, 530 calories; Sausage, Egg, and Cheese Croissant (1 serving): 17 g protein, 520 calories.
Where do these Cumberland Farms numbers come from?
From the nutrition information Cumberland Farms publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.