Pit StopGranite City Food & Brewery: high-protein, low-calorie picks
Here are the 237 Granite City Food & Brewery items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Granite City Food & Brewery publishes (see the source).
101 items are 400 calories or less. 68 have 30 g of protein or more. The most protein at 400 calories or less is Mama Mia Chicken Parmesan (35 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mama Mia Chicken Parmesan1 serving | 280 | 35 | 9 | 11 |
| Baked French Onion (bowl)1 bowl | 330 | 16 | 27 | 21 |
| Cheesy Chicken Tortilla (cup)1 cup | 330 | 16 | 17 | 22 |
| BBQ Chicken (Flatbreads)1 serving | 260 | 15 | 25 | 10 |
| Spicy Italian Flatbread1 serving | 300 | 15 | 20 | 18 |
| Boneless Wings (Old Bay)1 serving | 370 | 15 | 33 | 20 |
| Boneless Wings (Fiery Buffalo)1 serving | 390 | 15 | 35 | 23 |
| City Wings (Old Bay)1 serving | 240 | 13 | 3 | 20 |
| City Wings (Fiery Buffalo)1 serving | 260 | 13 | 4 | 23 |
| City Wings (Gochajang)1 serving | 300 | 13 | 18 | 20 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Giardiniera1 serving | 500 | 50 | 16 | 20 |
| Mediterranean Chop Salad1 serving | 460 | 48 | 21 | 22 |
| Shrimp Fried Rice1 serving | 550 | 48 | 37 | 23 |
| Spicy Sesame-Seared Ahi Tuna1 serving | 580 | 45 | 41 | 28 |
| Herb Roasted Salmon1 serving | 540 | 42 | 23 | 35 |
| Surf & Turf1 serving | 470 | 33 | 8 | 35 |
| The Wharf1 serving | 590 | 33 | 50 | 30 |
| Caprese Bruschetta1 serving | 430 | 23 | 16 | 31 |
| Asian Salad (lunch)1 serving | 440 | 23 | 40 | 22 |
| Crispy Brussel Sprouts (Small Plates)1 serving | 460 | 23 | 45 | 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.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Mama Mia Chicken Parmesan1 serving | 280 | 35 | 12.5 |
| Mediterranean Chop Salad1 serving | 460 | 48 | 10.4 |
| Chicken Giardiniera1 serving | 500 | 50 | 10.0 |
| Crackling Keto Chips1 serving | 680 | 64 | 9.4 |
| Shrimp Fried Rice1 serving | 550 | 48 | 8.7 |
| Herb Roasted Salmon1 serving | 540 | 42 | 7.8 |
| Spicy Sesame-Seared Ahi Tuna1 serving | 580 | 45 | 7.8 |
| Surf & Turf1 serving | 470 | 33 | 7.0 |
| BBQ Chicken Flatbread1 serving | 670 | 42 | 6.3 |
| Cajun Pasta (Lunch Combos)1 serving | 610 | 38 | 6.2 |
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Questions
What item under 1,000 calories has the most protein at Granite City Food & Brewery?
Crackling Keto Chips (1 serving): 64 g protein, 680 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Granite City Food & Brewery?
At 400 calories or less, the most protein comes from Mama Mia Chicken Parmesan (1 serving): 35 g protein, 280 calories; Baked French Onion (bowl) (1 bowl): 16 g protein, 330 calories; Cheesy Chicken Tortilla (cup) (1 cup): 16 g protein, 330 calories.
Where do these Granite City Food & Brewery numbers come from?
From the nutrition information Granite City Food & Brewery publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.