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Friendly's: high-protein, low-calorie picks

Here are the 849 Friendly'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 Friendly's publishes (see the source).

390 items are 400 calories or less. 138 have 30 g of protein or more. The most protein at 400 calories or less is Mushroom, Swiss and Onion Omelet - Egg Choice Egg Whites (40 g).

Most protein, 400 calories or less

Friendly's: most protein at 400 calories or less
ItemCalProteinCarbsFat
Mushroom, Swiss and Onion Omelet - Egg Choice Egg Whites1 serving40040425
Garden Veggie Omelet - Egg Choice Egg Whites1 serving390391022
Kids Cheese Omelet1 serving39028628
Ham and Cheese Omelet1 serving35026923
Omelet Your Way - Mix In Choice Shaved Sirloin1 serving36026128
Ham and Cheese Omelet - Jam and Jelly Choice Grape Jelly1 serving380261823
Lumberjack Breakfast - Egg Choice Egg Whites1 serving28025440
Omelet Your Way - Egg Choice Egg Whites1 serving1202303
Kids Chicken Tenders, 31 serving30023328
Chicken Noodle Soup, Bowl1 bowl330193811

Most protein, 400 to 600 calories

Friendly's: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Philly Steak and Cheese Omelet - Egg Choice Egg Whites1 serving59051738
Ham and Cheese Omelet - Egg Choice Egg Whites1 serving47049926
Sausage and Cheese Omelet - Egg Choice Egg Whites1 serving58044743
Steak Tips and Mash1 serving480414317
Ham and Cheese Omelet - Egg Choice Liquid Eggs1 serving520401333
Ham and Cheese Omelet - Egg Choice Whole Eggs1 serving540391236
Meat Lovers Omelet1 serving59036646
Boneless Wings, 121 serving540344026
Mushroom, Swiss and Onion Omelet - Egg Choice Liquid Eggs1 serving45031832
Mushroom, Swiss and Onion Omelet - Egg Choice Whole Eggs1 serving47031735

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.

Friendly's: protein per 100 calories
ItemCalProteinPer 100 cal
Omelet Your Way - Egg Choice Egg Whites1 serving1202319.2
Ham and Cheese Omelet - Egg Choice Egg Whites1 serving4704910.4
Mushroom, Swiss and Onion Omelet - Egg Choice Egg Whites1 serving4004010.0
Garden Veggie Omelet - Egg Choice Egg Whites1 serving3903910.0
Lumberjack Breakfast - Egg Choice Egg Whites1 serving280258.9
Philly Steak and Cheese Omelet - Egg Choice Egg Whites1 serving590518.6
Steak Tips and Mash1 serving480418.5
Meat Lovers Omelet - Egg Choice Egg Whites1 serving720608.3
Milk1 serving190157.9
$100,000 Cobb Salad - Grilled Chicken1 serving700557.9

High-protein breakfast

Friendly's: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Philly Steak and Cheese Omelet - Egg Choice Egg Whites1 serving59051738
Ham and Cheese Omelet - Egg Choice Egg Whites1 serving47049926
Sausage and Cheese Omelet - Egg Choice Egg Whites1 serving58044743
Mushroom, Swiss and Onion Omelet - Egg Choice Egg Whites1 serving40040425
Ham and Cheese Omelet - Egg Choice Liquid Eggs1 serving520401333
Garden Veggie Omelet - Egg Choice Egg Whites1 serving390391022
Ham and Cheese Omelet - Egg Choice Whole Eggs1 serving540391236
Mushroom, Swiss and Onion Omelet - Egg Choice Liquid Eggs1 serving45031832

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Questions

What item under 1,000 calories has the most protein at Friendly's?

Meat Lovers Omelet - Egg Choice Egg Whites (1 serving): 60 g protein, 720 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Friendly's?

At 400 calories or less, the most protein comes from Mushroom, Swiss and Onion Omelet - Egg Choice Egg Whites (1 serving): 40 g protein, 400 calories; Garden Veggie Omelet - Egg Choice Egg Whites (1 serving): 39 g protein, 390 calories; Kids Cheese Omelet (1 serving): 28 g protein, 390 calories.

What is a high-protein breakfast at Friendly's?

Philly Steak and Cheese Omelet - Egg Choice Egg Whites (1 serving): 51 g protein, 590 calories; Ham and Cheese Omelet - Egg Choice Egg Whites (1 serving): 49 g protein, 470 calories; Sausage and Cheese Omelet - Egg Choice Egg Whites (1 serving): 44 g protein, 580 calories.

Where do these Friendly's numbers come from?

From the nutrition information Friendly's publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.

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