Pit StopGrandy's: high-protein, low-calorie picks
Here are the 127 Grandy'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 Grandy's publishes (see the source).
59 items are 400 calories or less. 22 have 30 g of protein or more. The most protein at 400 calories or less is Pot Roast with Gravy (44 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pot Roast with Gravy1 serving | 400 | 44 | 6 | 23 |
| Gizzard, Fried4 each | 270 | 25 | 17 | 11 |
| Chicken, Nuggets6 nuggets | 270 | 16 | 9 | 19 |
| Shrimp, Fried4 each | 380 | 16 | 37 | 19 |
| Chicken Fried, Leg1 piece | 250 | 15 | 6 | 18 |
| Catfish Filet, Fried1 each | 260 | 15 | 16 | 16 |
| Chicken, Tenders2 each | 290 | 14 | 23 | 16 |
| Chicken Fried, Wing1 piece | 230 | 11 | 10 | 16 |
| Eggs, Scrambled1 serving | 180 | 10 | 1 | 14 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken, 1/4 Roast - White Meat1 serving | 540 | 59 | 2 | 31 |
| Gizzards, Fried8 each | 540 | 51 | 35 | 22 |
| Chicken, Southwest Grilled Filet2 each (7 oz) | 560 | 45 | 36 | 24 |
| Chicken, 1/4 Roast - Dark Meat1 serving | 520 | 42 | 1 | 37 |
| Sandwich, Single Southwest Grilled Chicken NO Mayonnaise1 sandwich | 500 | 32 | 45 | 22 |
| Sandwich, Single Southwest Grilled Chicken with Mayonnaise1 sandwich | 600 | 32 | 45 | 33 |
| Catfish Filet, Fried2 each | 520 | 31 | 32 | 32 |
| Liver, Fried4 each | 420 | 30 | 16 | 25 |
| Chicken, Tenders4 each | 580 | 27 | 47 | 32 |
| Chicken Fried Chicken1 each (5 oz) | 440 | 22 | 21 | 31 |
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 |
|---|---|---|---|
| Pot Roast with Gravy1 serving | 400 | 44 | 11.0 |
| Chicken, 1/4 Roast - White Meat1 serving | 540 | 59 | 10.9 |
| Gizzards, Fried8 each | 540 | 51 | 9.4 |
| Gizzard, Fried4 each | 270 | 25 | 9.3 |
| Chicken, 1/4 Roast - Dark Meat1 serving | 520 | 42 | 8.1 |
| Chicken, Southwest Grilled Filet2 each (7 oz) | 560 | 45 | 8.0 |
| Sandwich, Double Southwest Grilled Chicken NO Mayonnaise1 sandwich | 680 | 52 | 7.6 |
| Liver, Fried4 each | 420 | 30 | 7.1 |
| Sandwich, Double Southwest Grilled Chicken with Mayonnaise1 sandwich | 790 | 52 | 6.6 |
| Chicken Fried, Leg1 piece | 250 | 15 | 6.0 |
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Questions
What item under 1,000 calories has the most protein at Grandy's?
Livers, Fried (8 each): 60 g protein, 830 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Grandy's?
At 400 calories or less, the most protein comes from Pot Roast with Gravy (1 serving): 44 g protein, 400 calories; Gizzard, Fried (4 each): 25 g protein, 270 calories; Chicken, Nuggets (6 nuggets): 16 g protein, 270 calories.
Where do these Grandy's numbers come from?
From the nutrition information Grandy's publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.