Earls Kitchen + Bar: high-protein, low-calorie picks

Here are the 135 Earls Kitchen + Bar items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Earls Kitchen + Bar publishes (see the source).

52 items are 400 calories or less. 58 have 30 g of protein or more. The most protein at 400 calories or less is Filet - 7 oz (48 g).

Most protein, 400 calories or less

Earls Kitchen + Bar: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Filet - 7 oz1 serving	310	48	0	12
Grilled Garlic Jumbo Shrimp1 serving	250	40	5	7
Sirloin - 7 oz1 serving	280	40	0	12
Oven Roasted Salmon - Plain1 serving	240	34	0	11
Seafood Tower with Spicy California Roll (6 servings)1 serving	290	26	24	9
Sirloin - 4 oz1 serving	160	23	0	7
Lobster Tail1 serving	140	22	2	4
Seafood Platter with Spicy California Roll (4 servings)1 serving	320	22	32	11
Jumbo Lump Crab Cake1 serving	390	18	11	29
Ahi Tuna Tataki1 serving	180	17	11	7

Most protein, 400 to 600 calories

Earls Kitchen + Bar: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Crispy Chili Tofu1 serving	590	37	60	26
Pollo1 serving	590	36	39	32
Sticky Korean Ribs (Half Size)1 serving	450	23	39	23
Szechuan Shrimp + Pork Dumplings1 serving	570	21	51	31
Buttered Noodles1 serving	570	15	62	28

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.

Earls Kitchen + Bar: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Grilled Garlic Jumbo Shrimp1 serving	250	40	16.0
Lobster Tail1 serving	140	22	15.7
Filet - 7 oz1 serving	310	48	15.5
Sirloin - 4 oz1 serving	160	23	14.4
Oven Roasted Salmon - Plain1 serving	240	34	14.2
Ribeye - 14 oz1 serving	700	84	12.0
Ahi Tuna Tataki1 serving	180	17	9.4
Seafood Tower with Spicy California Roll (6 servings)1 serving	290	26	9.0
Seafood Platter with Spicy California Roll (4 servings)1 serving	320	22	6.9
Crispy Chili Tofu1 serving	590	37	6.3

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Questions

What item under 1,000 calories has the most protein at Earls Kitchen + Bar?

Ribeye - 14 oz (1 serving): 84 g protein, 700 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Earls Kitchen + Bar?

At 400 calories or less, the most protein comes from Filet - 7 oz (1 serving): 48 g protein, 310 calories; Grilled Garlic Jumbo Shrimp (1 serving): 40 g protein, 250 calories; Sirloin - 7 oz (1 serving): 40 g protein, 280 calories.

Where do these Earls Kitchen + Bar numbers come from?

From the nutrition information Earls Kitchen + Bar 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

Every Earls Kitchen + Bar item

See all 135 items, sorted by protein

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

Every Earls Kitchen + Bar item, sorted by protein
Item	Cal	Protein	Carbs	Fat
14 oz Ribeye Steak Frites1 serving	1,800	101	129	96
14 oz Ribeye + Sushi: Spicy California Roll1 serving	1,610	98	97	88
Ribeye - 14 oz1 serving	700	84	0	38
Earls Hot Wings + Dip1 serving	960	79	2	69
Earls Hot Wings - No Dip1 serving	810	78	1	53
Breakfast Burger1 serving	1,650	72	72	121
Spicy Calabrian Pasta1 serving	1,550	62	97	100
7 oz Sirloin + Sushi: Spicy California Roll1 serving	1,100	60	100	47
Tomahawk Maple-Glazed Pork Chop1 serving	1,160	58	51	78
7 oz Filet Steak Frites1 serving	1,380	58	129	69
Truffle Tortellini with 4 oz Sirloin1 serving	1,330	56	91	82
Miso-Glazed Chilean Sea Bass1 serving	910	55	81	42
7 oz Filet + Sushi: Spicy California Roll1 serving	1,040	55	96	45
Cajun Blackened Chicken1 serving	1,180	55	47	82
7 oz Sirloin Steak Frites1 serving	1,350	55	116	73
Crispy Chicken Tenders, Fries - No Sauce1 serving	1,160	51	105	61
Crispy Chicken Tenders, Fries + Honey Mustard Mayo1 serving	1,230	51	117	61
Chicken + Cheese Quesadilla1 serving	860	49	67	41
Chicken Tenders & Fries + Honey Mustard Mayo1 serving	1,050	49	95	53
Nashville Crispy Chicken + Waffles1 serving	1,250	49	117	65
Spicy Calabrian Pasta Vegetarian1 serving	1,290	49	96	77
Shrimp + Scallop Spaghettini1 serving	1,340	49	116	65
Filet - 7 oz1 serving	310	48	0	12
Nashville Crispy Chicken Sandwich1 serving	1,520	48	123	91
Deluxe Burger1 serving	910	46	58	52
Sticky Korean Ribs1 serving	960	46	76	52
Southwest Chicken Avocado Salad1 serving	930	45	69	56
Steak and Eggs - 4oz Sirloin1 serving	750	44	47	44
Crispy Birria Tacos1 serving	910	44	42	63
Korean Bibimbap - Vegan1 serving	1,421	44	146	75
Southwest Chicken Avocado Salad - No Dressing1 serving	600	43	65	21
Korean Beef Bibimbap1 serving	1,340	43	118	77
4 oz Sirloin Steak Frites1 serving	950	42	100	40
Oven-Roasted Atlantic Salmon - Cajun Blackened1 serving	670	41	65	27
Yuzu Calamari1 serving	960	41	79	51
Add Grilled Jumbo Garlic Shrimp (add-on)1 serving	250	40	5	7
Grilled Garlic Jumbo Shrimp1 serving	250	40	5	7
Sirloin - 7 oz1 serving	280	40	0	12
Oven-Roasted Atlantic Salmon - Feta Caper Dill Aioli1 serving	660	40	60	27
Burger & Fries1 serving	670	39	51	34
Chilaquiles Brunch Bowl1 serving	1,010	39	75	63
American Breakfast (3 Eggs)1 serving	1,170	39	50	91
Earls Classic Burger1 serving	640	38	42	34
Crispy Chili Tofu1 serving	590	37	60	26
Add 1/2 Chicken Breast (add-on)1 serving	180	36	0	3
Pollo1 serving	590	36	39	32
Ahi Tuna Poke Bowl with Greens1 serving	1,140	36	125	57
Nashville Crispy Chicken + Pickle Skewers1 serving	1,170	36	67	80
Add Cajun Salmon (add-on)1 serving	280	35	6	12
Tomato + Feta Shakshuka1 serving	940	35	75	56
Add Salmon (add-on)1 serving	210	34	0	7
Oven Roasted Salmon - Plain1 serving	240	34	0	11
Ahi Tuna Poke Bowl1 serving	1,120	34	121	56
Truffle Tortellini1 serving	1,200	34	91	77
American Breakfast (2 Eggs)1 serving	1,070	33	49	84
Carne1 serving	630	32	43	36
Eggs Benedict1 serving	870	32	50	61
4 oz Sirloin + Sushi: Spicy California Roll1 serving	890	30	96	40
Add 1/2 Cajun Chicken Breast (add-on)1 serving	200	29	6	6
Petite Steak Frites1 serving	670	27	30	47
Baja1 serving	710	27	61	37
Locally Caught Fish1 serving	710	27	61	37
Seafood Tower with Spicy California Roll (6 servings)1 serving	290	26	24	9
Crispy Rice Sushi - Tuna1 serving	620	24	103	11
Fish + Chips1 serving	700	24	74	34
Almond Berry Pancake1 serving	1,349	24	154	72
Add 4 oz Sirloin (add-on)1 serving	160	23	0	7
Sirloin - 4 oz1 serving	160	23	0	7
Sticky Korean Ribs (Half Size)1 serving	450	23	39	23
Cobb Salad1 serving	790	23	18	70
Avocado Benedict1 serving	890	23	53	68
Guava Pineapple Pancake1 serving	1,287	23	141	72
Lobster Tail1 serving	140	22	2	4
Seafood Platter with Spicy California Roll (4 servings)1 serving	320	22	32	11
Cobb Salad - No Dressing1 serving	530	22	14	44
Crispy Rice Sushi - Salmon1 serving	700	22	103	20
Szechuan Shrimp + Pork Dumplings1 serving	570	21	51	31
Aburi Salmon Sushi Press1 serving	780	20	100	31
Jumbo Lump Crab Cake1 serving	390	18	11	29
Spicy California Roll1 serving	690	18	89	27
Ahi Tuna Tataki1 serving	180	17	11	7
Jumbo Lump Crab Cake (Add-On)1 serving	340	17	7	24
Key Lime Pie1 serving	1,070	17	117	59
Charred Corn + Avocado Dip1 serving	870	16	108	43
Buttered Noodles1 serving	570	15	62	28
Coconut Cream Pie1 serving	1,090	15	92	73
Creme Brulee Cheesecake1 serving	1,160	15	83	86
Wagyu Beef Oshi Press1 serving	740	14	105	29
Chocolate Banana Cream Pie1 serving	1,270	14	183	59
Garden Burger (Vegan)1 serving	530	13	70	25
Garden Burger1 serving	540	13	69	24
Bourbon Pecan Pie1 serving	1,070	12	92	76
Add Crispy Tofu (add-on)1 serving	230	11	1	20
Little Gem Caesar Salad (Full)1 serving	510	11	17	45
Sticky Toffee Chocolate Pudding1 serving	850	11	111	45
Oysters on the Half Shell1 serving	140	10	20	3
Add Dry-Cured Bacon (2 slices) (add-on)1 serving	50	9	2	1
Truffle Fries1 serving	740	9	62	50
Little Gem Caesar Salad (Full) - No Dressing1 serving	220	8	15	16
Warm Potato Salad1 serving	490	7	38	35
Waffles1 serving	760	7	103	36
Add American Cheddar (add-on)1 serving	110	6	1	9
Chips + Salsa1 serving	270	6	43	9
Little Gem Caesar Salad (Start)1 serving	270	6	9	24
Side Little Gem Caesar Salad (add-on)1 serving	270	6	9	24
Tortilla Chips and Salsa Roja (add-on)1 serving	270	6	43	9
Garden Greens (Full)1 serving	380	6	15	34
French Fries1 serving	470	6	59	23
Substitute Gluten Aware Bun (add-on)1 serving	260	5	52	5
Seasonal Vegetables - Broccolini1 serving	110	4	8	8
Little Gem Caesar Salad (Start) - No Dressing1 serving	120	4	8	8
Add Sauteed Mushrooms (add-on)1 serving	130	4	4	12
Brunch Potato Pave1 serving	230	4	23	14
Garden Greens (Start)1 serving	270	4	10	24
Spring Onion Jasmine Rice1 serving	300	4	49	9
Garden Greens (Full) - No Dressing1 serving	100	3	10	6
Peppercorn Sauce (add-on)1 serving	113	3	7	7
Seasonal Vegetables - Asparagus1 serving	160	3	11	12
Side Garden Greens (add-on)1 serving	190	3	8	17
Mashed Potato with Crispy Potato Garnish1 serving	420	3	37	29
Truffle Mashed Potatoes1 serving	610	3	37	51
Soy Sauce (1 tbsp) (add-on)1 serving	10	2	0	0
Garden Greens (Start) - No Dressing1 serving	50	2	6	3
Gravy (add-on)1 serving	90	2	5	8
Ice Cream Bowl1 serving	250	2	31	13
Horseradish (1 tbsp) (add-on)1 serving	5	1	0	0
Add Half Avocado (add-on)1 serving	60	1	3	5
Cajun Blackened (spice and butter) (add-on)1 serving	90	1	4	8
Coleslaw1 serving	210	1	5	18
Diet Coke240 ml	0	0	0	0
Ketchup (add-on)1 fl oz	35	0	8	0
Black Truffle Butter (1 tbsp) (add-on)1 serving	90	0	0	11
Ginger Ale240 ml	90	0	24	0
Coke240 ml	100	0	26	0
Sprite240 ml	100	0	26	0