Earl of Sandwich: high-protein, low-calorie picks

Here are the 98 Earl of Sandwich items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Earl of Sandwich publishes (see the source).

32 items are 400 calories or less. 45 have 30 g of protein or more. The most protein at 400 calories or less is Just 4 Kids - Grilled Cheese (19 g).

Most protein, 400 calories or less

Earl of Sandwich: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Just 4 Kids - Grilled Cheese1 kids meal	360	19	43	13
Mac & Cheese1 serving	360	16	32	18
Just 4 Kids - Pizza Bread1 kids meal	290	15	42	10
Chicken Tortilla Soup - Bowl1 bowl	290	14	46	6
Broccoli & Cheddar Soup - Bowl1 bowl	360	14	17	27

Most protein, 400 to 600 calories

Earl of Sandwich: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Ham Breakfast Bowl1 bowl	570	33	29	37
Earl's Cobb1 salad	460	30	24	27
Chicken Bacon Avocado Wrap1 wrap	580	30	65	21
Cheese Pizza1 sandwich	600	30	75	22
Chicken Caesar Salad1 salad	460	29	21	29
Ham & Swiss (Breakfast Hot Sandwiches)1 sandwich	460	26	45	20
Bacon, Egg & Cheddar1 sandwich	540	26	43	29
Greek1 salad	440	25	14	31
Caprese (Fresh Greens Salads)1 salad	430	23	21	30
Veggie Omelet1 omelet	450	23	44	21

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.

Earl of Sandwich: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Cannonballs!1 sandwich	770	52	6.8
Earl's Cobb1 salad	460	30	6.5
Wings w/Ranch1 serving	730	47	6.4
Chicken Caesar Salad1 salad	460	29	6.3
Buffalo Wings w/Ranch1 serving	750	47	6.3
Ham & Cheddar Omelet1 omelet	610	38	6.2
Wings w/Bleu Cheese1 serving	760	47	6.2
BBQ Wings w/Ranch1 serving	780	47	6.0
Buffalo Wings w/Bleu Cheese1 serving	780	47	6.0
Ham & Swiss (Hot Sandwiches)1 sandwich	750	45	6.0

High-protein breakfast

Earl of Sandwich: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Ham Breakfast Bowl1 bowl	570	33	29	37
Ham & Swiss (Breakfast Hot Sandwiches)1 sandwich	460	26	45	20
Bacon, Egg & Cheddar1 sandwich	540	26	43	29
Ham, Egg & Cheddar1 sandwich	440	22	43	21
Egg & Cheddar1 sandwich	470	21	44	24
Breakfast BLT1 sandwich	550	18	44	33

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Questions

What item under 1,000 calories has the most protein at Earl of Sandwich?

Cannonballs! (1 sandwich): 52 g protein, 770 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Earl of Sandwich?

At 400 calories or less, the most protein comes from Just 4 Kids - Grilled Cheese (1 kids meal): 19 g protein, 360 calories; Mac & Cheese (1 serving): 16 g protein, 360 calories; Just 4 Kids - Pizza Bread (1 kids meal): 15 g protein, 290 calories.

What is a high-protein breakfast at Earl of Sandwich?

Ham Breakfast Bowl (1 bowl): 33 g protein, 570 calories; Ham & Swiss (Breakfast Hot Sandwiches) (1 sandwich): 26 g protein, 460 calories; Bacon, Egg & Cheddar (1 sandwich): 26 g protein, 540 calories.

Where do these Earl of Sandwich numbers come from?

From the nutrition information Earl of Sandwich publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Earl of Sandwich item

See all 98 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Earl of Sandwich item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Cannonballs!1 sandwich	770	52	81	32
Wings & Tots w/Ranch1 serving	1,080	50	52	73
Buffalo Wings & Wedges w/Ranch1 serving	1,100	50	54	75
Wings & Tots w/Bleu Cheese1 serving	1,100	50	49	78
Buffalo Wings & Tots w/Bleu Cheese1 serving	1,120	50	51	80
BBQ Wings & Tots w/Ranch1 serving	1,130	50	65	73
BBQ Wings & Tots w/Bleu Cheese1 serving	1,160	50	62	78
Chipotle Wings & Wedges w/Ranch1 serving	1,170	50	58	80
Earl's Mustard Wings & Tots w/Ranch1 serving	1,190	50	56	84
Earl's Mustard Wings & Tots Bleu Cheese1 serving	1,220	50	52	89
Chipotle Chicken Avocado1 sandwich	950	49	90	45
Bacon Breakfast Burrito1 burrito	1,010	48	54	68
Chipotle Wings & Tots w/Bleu Cheese1 serving	1,030	48	56	67
Wings w/Ranch1 serving	730	47	10	55
Buffalo Wings w/Ranch1 serving	750	47	12	57
Wings w/Bleu Cheese1 serving	760	47	6	59
BBQ Wings w/Ranch1 serving	780	47	23	54
Buffalo Wings w/Bleu Cheese1 serving	780	47	8	61
BBQ Wings w/Bleu Cheese1 serving	810	47	19	59
Chipotle Wings w/Ranch1 serving	820	47	16	62
Earl's Mustard Wings w/Ranch1 serving	840	47	13	66
Chipotle Wings w/Bleu Cheese1 serving	850	47	12	66
Earl's Mustard Wings w/Bleu Cheese1 serving	870	47	9	70
The Original 17621 sandwich	780	46	75	33
Ham & Swiss (Hot Sandwiches)1 sandwich	750	45	73	33
The Full Montagu1 sandwich	730	43	77	28
Cuban1 sandwich	720	42	71	30
Ham Breakfast Burrito1 burrito	880	41	81	44
Italian1 sandwich	910	41	76	52
The Earl's Club1 sandwich	730	40	78	29
Tuna Melt1 sandwich	960	40	70	60
Ham & Cheddar Omelet1 omelet	610	38	42	33
Earl's Cobb Wrap1 wrap	760	37	74	34
Cheddar Omelet1 omelet	650	36	43	39
Buffalo Chicken Wrap1 wrap	620	34	60	27
Chicken Caesar Wrap1 wrap	660	34	66	28
Ham Breakfast Bowl1 bowl	570	33	29	37
Bacon Breakfast Bowl1 bowl	640	33	29	45
Pepperoni Pizza1 sandwich	700	33	78	32
Vegan Cannonballs!1 sandwich	800	33	100	31
Caprese (Hot Sandwiches)1 sandwich	620	31	76	23
Holiday Turkey1 sandwich	780	31	86	34
Earl's Cobb1 salad	460	30	24	27
Chicken Bacon Avocado Wrap1 wrap	580	30	65	21
Cheese Pizza1 sandwich	600	30	75	22
Chicken Caesar Salad1 salad	460	29	21	29
Ham & Swiss (Breakfast Hot Sandwiches)1 sandwich	460	26	45	20
Bacon, Egg & Cheddar1 sandwich	540	26	43	29
Greek1 salad	440	25	14	31
Caprese (Fresh Greens Salads)1 salad	430	23	21	30
Veggie Omelet1 omelet	450	23	44	21
Ham, Egg & Cheddar1 sandwich	440	22	43	21
Spicy Tuna Wrap1 wrap	670	22	63	36
Just 4 Kids - Turkey 'N' Swiss1 kids meal	410	21	43	17
Egg & Cheddar1 sandwich	470	21	44	24
Bacon Mac & Cheese1 serving	430	20	33	24
Veggie1 sandwich	700	20	77	37
Just 4 Kids - Grilled Cheese1 kids meal	360	19	43	13
Breakfast BLT1 sandwich	550	18	44	33
Mac & Cheese1 serving	360	16	32	18
Just 4 Kids - Pizza Bread1 kids meal	290	15	42	10
Chicken Tortilla Soup - Bowl1 bowl	290	14	46	6
Broccoli & Cheddar Soup - Bowl1 bowl	360	14	17	27
Loaded Tots1 serving	570	14	47	36
Cheese Tots1 serving	510	10	47	31
Chicken Noodle Soup - Bowl1 bowl	130	9	21	1.5
Chicken Tortilla Soup - Cup1 cup	180	9	29	3.5
Broccoli & Cheddar Soup - Cup1 cup	230	9	11	17
Pasta Salad1 serving	320	8	30	18
Oatmeal Loaded1 serving	330	8	72	4
Hummus, Celery & Carrots1 serving	160	7	20	8
Brownie Bites1 each	910	7	131	41
Chicken Noodle Soup - Cup1 cup	80	6	13	1
Vanilla Ice Cream Cone1 cone	230	6	37	8
Swirl Ice Cream Cone1 cone	240	6	37	8
Chocolate Ice Cream Cone1 cone	250	6	38	8
House Salad1 salad	300	6	22	23
Chocolate Chip Cookie1 each	420	6	71	23
Oatmeal Raisin Cookie1 each	470	6	69	20
Sugar Cookie1 each	510	6	62	27
Vanilla Ice Cream Cup1 cup	210	5	33	8
Swirl Ice Cream Cup1 cup	220	5	33	8
Chocolate Ice Cream Cup1 cup	230	5	34	8
Oatmeal Plain1 serving	100	4	19	2
Chocolate Pudding1 each	240	4	29	11
Tomato Soup - Bowl1 bowl	290	4	35	14
Potato Salad1 serving	380	4	33	27
Side Salad1 serving	170	3	9	14
Kettle Potato Chips1 serving	200	3	23	11
Ice Cream Sandwich1 each	310	3	40	16
Tater Tots1 serving	350	3	43	19
Brownie1 each	450	3	65	21
Brownie Creme Sandwich Chocolate1 each	500	3	76	22
Tomato Soup - Cup1 cup	180	2	22	9
Salt & Vinegar Chips1 serving	190	2	23	10
Coleslaw1 serving	200	2	16	13
Mesquite BBQ Chips1 serving	200	2	24	10
Grape Cup1 serving	80	1	21	0