Pit StopErbert & Gerbert's: high-protein, low-calorie picks
Here are the 133 Erbert & Gerbert's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Erbert & Gerbert's publishes (see the source).
42 items are 400 calories or less. 71 have 30 g of protein or more. The most protein at 400 calories or less is Southwest Chili (Bowl) (26 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Southwest Chili (Bowl)1 bowl | 375 | 26 | 38 | 12 |
| Kids Turkey & Cheese (French Bread)1 kids sandwich | 255 | 19 | 34 | 6 |
| Kids Turkey & Cheese (Honey Wheat Bread)1 kids sandwich | 265 | 18 | 34 | 7 |
| Southwest Chili (Cup)1 cup | 250 | 17 | 25 | 8 |
| Kids Ham & Cheese (French Bread)1 kids sandwich | 235 | 16 | 33 | 6 |
| Kids Ham & Cheese (Honey Wheat Bread)1 kids sandwich | 245 | 15 | 33 | 7 |
| Kids Mighty Mac (Cup)1 cup | 300 | 15 | 26 | 16 |
| Chicken Wild Rice (Bowl)1 bowl | 285 | 12 | 26 | 14 |
| Chicken Dumpling (Bowl)1 bowl | 255 | 11 | 26 | 12 |
| Kids Mini Pudder (French Bread)1 kids sandwich | 320 | 11 | 51 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Halleys Comet (French Bread)1 sandwich | 593 | 26 | 68 | 26 |
| Mac & Cheese (Bowl)1 bowl | 450 | 23 | 39 | 24 |
| Titan (Gluten Free Bread)1 sandwich | 593 | 19 | 45 | 37 |
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 |
|---|---|---|---|
| Kids Turkey & Cheese (French Bread)1 kids sandwich | 255 | 19 | 7.5 |
| Southwest Chili (Bowl)1 bowl | 375 | 26 | 6.9 |
| Kids Ham & Cheese (French Bread)1 kids sandwich | 235 | 16 | 6.8 |
| Southwest Chili (Cup)1 cup | 250 | 17 | 6.8 |
| Kids Turkey & Cheese (Honey Wheat Bread)1 kids sandwich | 265 | 18 | 6.8 |
| Vesuvius (Honey Wheat Bread)1 sandwich | 752 | 50 | 6.6 |
| Vesuvius (Gluten Free Bread)1 sandwich | 647 | 43 | 6.6 |
| Vesuvius (French Bread)1 sandwich | 772 | 51 | 6.6 |
| Nebula (French Bread)1 sandwich | 796 | 52 | 6.5 |
| Apollo (French Bread)1 sandwich | 705 | 46 | 6.5 |
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Questions
What item under 1,000 calories has the most protein at Erbert & Gerbert's?
Beacon (French Bread) (1 sandwich): 69 g protein, 851 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Erbert & Gerbert's?
At 400 calories or less, the most protein comes from Southwest Chili (Bowl) (1 bowl): 26 g protein, 375 calories; Kids Turkey & Cheese (French Bread) (1 kids sandwich): 19 g protein, 255 calories; Kids Turkey & Cheese (Honey Wheat Bread) (1 kids sandwich): 18 g protein, 265 calories.
Where do these Erbert & Gerbert's numbers come from?
From the nutrition information Erbert & Gerbert's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.