Pit StopDairi-O: high-protein, low-calorie picks
Here are the 94 Dairi-O items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Dairi-O publishes (see the source).
63 items are 400 calories or less. 20 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Sandwich (Plain) (33 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Sandwich (Plain)1 sandwich | 290 | 33 | 27 | 5 |
| Spicy Grilled Chicken Sandwich (Plain)1 sandwich | 350 | 33 | 36 | 7 |
| Grilled Chicken Pita (Plain)1 pita | 380 | 33 | 36 | 11 |
| Grilled Chicken Wrap (Plain)1 wrap | 390 | 33 | 45 | 9 |
| BBQ Sandwich (Plain)1 sandwich | 370 | 25 | 36 | 13 |
| Chili Bean Soup1 serving | 370 | 25 | 40 | 12 |
| Veggie Burger (Plain)1 sandwich | 320 | 21 | 46 | 10 |
| BLT1 sandwich | 350 | 17 | 36 | 14 |
| Turkey Dog (Plain)1 hot dog | 290 | 14 | 25 | 14 |
| Hot Dog (Plain)1 hot dog | 350 | 10 | 31 | 21 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Salad1 salad | 420 | 44 | 14 | 22 |
| Spicy Grilled Chicken Salad1 salad | 470 | 44 | 22 | 24 |
| Spicy Crispy Chicken Salad1 salad | 580 | 44 | 22 | 36 |
| Spicy Grilled Chicken Wrap (Plain)1 wrap | 460 | 35 | 57 | 11 |
| Spicy Crispy Chicken Wrap (Plain)1 wrap | 590 | 35 | 61 | 24 |
| Spicy Crispy Chicken Sandwich (Plain)1 sandwich | 520 | 32 | 43 | 24 |
| Chicken Tenders - 6 oz6 oz | 560 | 28 | 28 | 37 |
| Crispy Chicken Wrap (Plain)1 wrap | 570 | 26 | 50 | 22 |
| Crispy Chicken Sandwich (Plain)1 sandwich | 490 | 23 | 32 | 22 |
| Hamburger (Plain)1 burger | 470 | 20 | 40 | 29 |
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 Sandwich (Plain)1 sandwich | 290 | 33 | 11.4 |
| Dairi-O All Star Salad1 salad | 650 | 72 | 11.1 |
| Grilled Chicken Salad1 salad | 420 | 44 | 10.5 |
| Spicy Grilled Chicken Sandwich (Plain)1 sandwich | 350 | 33 | 9.4 |
| Jalapeño Chicken Salad1 salad | 660 | 62 | 9.4 |
| Spicy Grilled Chicken Salad1 salad | 470 | 44 | 9.4 |
| Grilled Chicken Pita (Plain)1 pita | 380 | 33 | 8.7 |
| Chicken Souvlaki Pita (Plain)1 pita | 660 | 57 | 8.6 |
| Grilled Chicken Wrap (Plain)1 wrap | 390 | 33 | 8.5 |
| Spicy Grilled Chicken Wrap (Plain)1 wrap | 460 | 35 | 7.6 |
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Questions
What item under 1,000 calories has the most protein at Dairi-O?
Dairi-O All Star Salad (1 salad): 72 g protein, 650 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Dairi-O?
At 400 calories or less, the most protein comes from Grilled Chicken Sandwich (Plain) (1 sandwich): 33 g protein, 290 calories; Spicy Grilled Chicken Sandwich (Plain) (1 sandwich): 33 g protein, 350 calories; Grilled Chicken Pita (Plain) (1 pita): 33 g protein, 380 calories.
Where do these Dairi-O numbers come from?
From the nutrition information Dairi-O publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.