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Golden Corral: high-protein, low-calorie picks

Here are the 1,307 Golden Corral items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Golden Corral publishes (see the source).

1,106 items are 400 calories or less. 89 have 30 g of protein or more. The most protein at 400 calories or less is BBQ Chicken Breasts (Baked Bone-In) (55 g).

Most protein, 400 calories or less

Golden Corral: most protein at 400 calories or less
ItemCalProteinCarbsFat
BBQ Chicken Breasts (Baked Bone-In)1 each35055712
Honey Teriyaki Chicken Breasts (Baked Bone-in)1 each36055712
Braised Beef w/ Vegetables and Gravy (Pot Roast)About 7 oz36048914
Rotisserie Chicken1 piece31043115
Chicken, Cajun Baked- Breast and WingBreast and Wing35043119
BBQ Baked Chicken - Breast / WingBreast / Wing330401413
Sirloin Steak (8 oz)8 oz34038220
Carnitas Asada Pork1 Slice39036226
Shrimp and Grits1 cup39036408
Sweet Buffalo Chicken Thighs1 each40036626

Most protein, 400 to 600 calories

Golden Corral: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Grilled Chicken Breast10 oz43083011
Sirloin Steak (12 oz)12 oz48055327
Bourbon Street Chicken with RiceAbout 9 oz470412622
Philly Cheese Braised Beef Sandwich1 each560394724
Ropa Vieja10 oz480371926
Mac and Cheese Smoked Pork Bowl1 each570374528
6 oz Cheeseburger1 each580373332
Two Egg Breakfast - Turkey Sausage and Grits1 each500332531
Bourbon Street Chicken Burrito1 Each570323930
Chicken, Cajun Baked- Thigh and LegLeg and Thigh44030035

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.

Golden Corral: protein per 100 calories
ItemCalProteinPer 100 cal
Peel and Eat Shrimp4 oz1002222.0
Chicken Strips3 oz801721.2
Crab Legs1 Cluster801620.0
Grilled Chicken Breast10 oz4308319.3
Chicken with Gravy1/2 cup1302418.5
Chicken Strips (breast) Cold Bar3 oz901617.8
Roast Beef (inside round)3 oz1101917.3
Smoked BBQ Turkey Breast3 oz1201915.8
BBQ Chicken Breasts (Baked Bone-In)1 each3505515.7
Golden Roasted Chicken (White Meat)3 oz1402215.7

High-protein breakfast

Golden Corral: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Two Egg Breakfast - Turkey Sausage and Grits1 each500332531
Bacon, Egg, and Cheese Breakfast Plate w/ Grits1 Meal570292040
Sausage, Egg, and Cheese Breakfast Plate w/ Grits1 Meal600292145
Chicken, Egg and Cheese Breakfast Plate w/ Grits1 Meal480282728
Sausage Breakfast Bowl w/ Grits1 Each530263134
Two Egg Breakfast - Sausage Links and Grits1 each570262442
Sausage Breakfast Bowl w/ Tots1 Each530241940
Sausage Breakfast Bowl w/ Tots1 Bowl560241844

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Questions

What item under 1,000 calories has the most protein at Golden Corral?

Grilled Chicken Breast (10 oz): 83 g protein, 430 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Golden Corral?

At 400 calories or less, the most protein comes from BBQ Chicken Breasts (Baked Bone-In) (1 each): 55 g protein, 350 calories; Honey Teriyaki Chicken Breasts (Baked Bone-in) (1 each): 55 g protein, 360 calories; Braised Beef w/ Vegetables and Gravy (Pot Roast) (About 7 oz): 48 g protein, 360 calories.

What is a high-protein breakfast at Golden Corral?

Two Egg Breakfast - Turkey Sausage and Grits (1 each): 33 g protein, 500 calories; Bacon, Egg, and Cheese Breakfast Plate w/ Grits (1 Meal): 29 g protein, 570 calories; Sausage, Egg, and Cheese Breakfast Plate w/ Grits (1 Meal): 29 g protein, 600 calories.

Where do these Golden Corral numbers come from?

From the nutrition information Golden Corral publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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