Hamburger Mary's: high-protein, low-calorie picks

Here are the 158 Hamburger Mary'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 Hamburger Mary's publishes (see the source).

48 items are 400 calories or less. 57 have 30 g of protein or more. The most protein at 400 calories or less is Lil Princess Slider (19 g).

Most protein, 400 calories or less

Hamburger Mary's: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Lil Princess Slider1 serving	332	19	17.5	19
Lil Spicy Slider (each)1 serving	342	18.5	18	20.5
Steak Chili (cup)1 serving	272	18	18	14
Mini Mary Slider1 serving	256	15.5	16.8	13.5
Cottage Cheese1/2 cup	110	13	5	4.5
Eggs (Scrambled or Fried)2 eggs	178	12.5	1	13.5
Mini Pulled Pork Slider (each)1 serving	220	11.8	23.3	8.4
Cottage Cheese (7oz)1 serving	100	10	4.5	4.5
Pancakes (Short Stack)1 serving	288	10	46	6

Most protein, 400 to 600 calories

Hamburger Mary's: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Chicken Marinara1 serving	527	47	29.3	22
Salmon – Asparagus Salad1 serving	599	38.5	26.8	39.2
Mushroom Medley (Flatbread Pizza)1 serving	512	33.5	58.5	19.5
Hail Caesar Wrap – Grilled1 serving	588	30	54.5	24.5
Scrambler – Veggie1 serving	595	28.5	35	38
Steak Chili (bowl)1 serving	423	28	27	23
Buffalo Chick Wrap – Grilled1 serving	552	27.5	60	21.2
Margherita (Flatbread Pizza)1 serving	445	26.5	54	15.5
Coconut Shrimp1 serving	600	22	48	36
Chili Cheese Fries1 serving	546	20	37	36

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.

Hamburger Mary's: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Chicken Marinara1 serving	527	47	8.9
Steak Chili (bowl)1 serving	423	28	6.6
Steak Chili (cup)1 serving	272	18	6.6
Scrambler – Pesto Chicken1 serving	790	52	6.6
Mushroom Medley (Flatbread Pizza)1 serving	512	33.5	6.5
Monte Cristo Sandwich1 serving	720	47	6.5
Salmon – Asparagus Salad1 serving	599	38.5	6.4
Scrambler – "Fishnet"1 serving	720	44	6.1
Mini Mary Slider1 serving	256	15.5	6.1
Trucker B'fast – Veg Saus1 serving	736	44.5	6.0

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Questions

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

San Fran Shanghai Salad (1 serving): 72 g protein, 880 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from Lil Princess Slider (1 serving): 19 g protein, 332 calories; Lil Spicy Slider (each) (1 serving): 18.5 g protein, 342 calories; Steak Chili (cup) (1 serving): 18 g protein, 272 calories.

Where do these Hamburger Mary's numbers come from?

From the nutrition information Hamburger Mary's publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Hamburger Mary's item

See all 158 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Hamburger Mary's item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Fajita Salad1 serving	2,000	122	158	98
Chicken & Waffles (Entrees)1 serving	1,448	78	163	60
Fajitas1 serving	1,329	77	146	48
San Fran Shanghai Salad1 serving	880	72	86	32
Captain America – Stuffed (Burger)1 serving	1,245	71.3	47	77.8
Buffy Burger – Stuffed1 serving	1,225	69.3	48.7	74.5
Chicken Pot Pie1 serving	2,078	57	170	26
"Capt'n America" Patty (add-on)1 serving	575	54	2	38
Breakfast Burrito – Veg Saus1 serving	965	53.5	89	43
Scrambler – Pesto Chicken1 serving	790	52	30.5	40.5
Stuffed Buffy Patty (add-on)1 serving	515	49	3	32
Pulled Pork Hash1 serving	894	48.5	79	41.5
BBQ – Pork (Flatbread Pizza)1 serving	842	48.3	80	37
Angus Beef Patty (add-on)1 serving	488	48	0	31
Chicken Marinara1 serving	527	47	29.3	22
Monte Cristo Sandwich1 serving	720	47	70	29
Crispy Cala-Mary Salad1 serving	964	47	48	65
Pesto Chicken (Flatbread Pizza)1 serving	788	46.5	56.5	44.5
Breakfast Burrito – Ham1 serving	885	45.5	85	39
Trucker B'fast – Veg Saus1 serving	736	44.5	77	27.5
Scrambler – "Fishnet"1 serving	720	44	28	48
Cuban Sandwich1 serving	726	43.7	54.5	38.6
Chicken Sandwich – Fried1 serving	816	42.3	54.7	40.5
Seared Ahi Tuna Salad1 serving	940	42	54	64
Bird of Paradise1 serving	847	41.8	55.8	49.3
Sweet Potato Hash1 serving	837	41.5	80	38.5
Breakfast Burrito – Bacon1 serving	909	41.5	83.3	43.3
Biscuit & Sausage Gravy1 serving	965	39.5	48	69.5
Chicken Tender Wrap – Grilled1 serving	715	39	67	31.7
Pretzel & Cheese Dip1 serving	1,140	39	128	51
Salmon – Asparagus Salad1 serving	599	38.5	26.8	39.2
Scrambler – Green Eggs & Ham1 serving	703	38	37	44
Taco Salad – Chicken1 serving	951	37.1	70.5	62.4
Turkey Patty (add-on)1 serving	400	37	0	26
Fig & Proscuitto (Flatbread Pizza)1 serving	738	37	89	28.5
Trucker B'fast – Ham1 serving	656	36.5	73	23.5
Chipotle Wrap1 serving	747	36.3	67.5	35.2
Kobe / Wagyu (add-on)1 serving	660	36	0	56
Quesadilla – Chicken1 serving	683	36	62	31
Poutine1 serving	840	35.5	46	56.5
BBQ – Chicken (Flatbread Pizza)1 serving	637	34.8	78	20
Lei Me Hawaiian (Flatbread Pizza)1 serving	664	34.3	88	25
Mushroom Medley (Flatbread Pizza)1 serving	512	33.5	58.5	19.5
Quesadilla – Pork1 serving	713	33.3	63	36.8
Chicken-Spinach-Artichoke (Flatbread Pizza)1 serving	621	33	60	26.5
Chicken Tender Wrap – Fried1 serving	1,075	33	84	34.2
Trucker B'fast – Bacon1 serving	680	32.5	71.3	27.8
Bruschetta (Flatbread Pizza)1 serving	728	32.5	61.5	43.5
Chicken Philly1 serving	747	32.5	58	42
Chicken Breast (grilled) (add-on)1 serving	200	32	0	4
Miss Piggie Pulled Pork Sandwich1 serving	655	32	64	23
Salmon-Asparagus Wrap1 serving	684	32	68	32.2
Crispy Carm-Chicken Salad1 serving	1,165	32	57	37.7
Chicken Ranch Sandwich1 serving	605	31.3	49.5	21.1
Chicken Sandwich – Grilled1 serving	646	31.3	41.7	28.5
Nachos w/Chili1 serving	806	30.1	69	47.5
Hail Caesar Wrap – Grilled1 serving	588	30	54.5	24.5
Hummus Wrap1 serving	625	29	84	20
Sicilian Grilled Cheese1 serving	714	29	54	45.5
Scrambler – Veggie1 serving	595	28.5	35	38
Fried Fish1 serving	602	28.3	52.7	23.7
Steak Chili (bowl)1 serving	423	28	27	23
Cheese Curds – Battered & Fried1 serving	831	28	57	54
Chicken Ranch Wrap1 serving	1,020	28	97	59
Buffalo Chick Wrap – Grilled1 serving	552	27.5	60	21.2
Gouda Morning (Burger) (no patty)1 serving	685	27.3	52.7	33.3
Mac and Cheese Balls1 serving	1,570	27	112	38.5
B.E.L.T Sandwich1 serving	755	26.8	51	47.8
Margherita (Flatbread Pizza)1 serving	445	26.5	54	15.5
Fish & Chips1 serving	803	26.5	55	51.7
Chicken & Waffles (Brunch Items)1 serving	989	26.5	60	20.4
Chicken Wings (6 w/sauce)1 serving	604	25	38.8	39.6
Sloppy Mary (Burger) (no patty)1 serving	596	24.3	55.7	24.5
Proud Mary (Burger) (no patty)1 serving	691	24.3	53	35.8
HAIL CAESAR WRAP – Fried1 serving	948	24	71.5	27
Quesadilla – Cheese1 serving	607	23.5	62	30
Hawaiian – Hula Girl (Burger) (no patty)1 serving	632	23.3	70	23.3
Queen Mary Burger (no patty)1 serving	672	23.3	51	34.8
Barbarella-Q Burger (no patty)1 serving	732	23.3	59	36.8
Hawaiian – Big Kahuna (Burger) (no patty)1 serving	757	22.3	73	33.8
Coconut Shrimp1 serving	600	22	48	36
French Toast – Entree1 serving	692	22	84	30
Brownie Sundae Waffle1 serving	1,229	22	184	52.7
Buffalo Chick Wrap – Fried1 serving	912	21.5	77	23.7
Mac Daddy (Burger) (no patty)1 serving	698	21.3	64.7	33.5
Nachos1 serving	656	20.1	59	39.5
"Beyond" Vegan Patty (add-on)1 serving	300	20	11	20
Black Bean Veggie Patty (add-on)1 serving	331	20	41	8
Chili Cheese Fries1 serving	546	20	37	36
Pancakes – Entree1 serving	668	20	102	20
Apple Toasted Walnut Salad1 serving	960	20	68	68
S'mores Waffle1 serving	1,362	20	225	44
Nostalgia Burger (no patty)1 serving	501	19.3	43.7	27.5
Guacamole B.J (Burger) (no patty)1 serving	532	19.3	48	23.8
Meaty Mushroom (Burger) (no patty)1 serving	577	19.3	48.7	27.5
Buffy Burger – Classic (no patty)1 serving	670	19.3	45.7	39.5
Lil Princess Slider1 serving	332	19	17.5	19
Black & Blue (Burger) (no patty)1 serving	584	18.6	48	28.8
Lil Spicy Slider (each)1 serving	342	18.5	18	20.5
Veggie Sausage Patties (add-on)2 patties	140	18	6	6
Steak Chili (cup)1 serving	272	18	18	14
Here Figgie / Gettin Figgie (Burger) (no patty)1 serving	512	18	54.3	18.8
Patty Melt (Burger) (no patty)1 serving	453	17.4	37	26.5
Cran-Chicken Salad Sand.1 serving	673	17.3	61.7	39
Bruschetta (Burger) (no patty)1 serving	569	17	46.5	19.5
Milkshake – PB&J1 serving	585	17	63	34
Spin-Artichoke Dip – Pita1 serving	499	16.7	36.2	31.8
Potato Skins (half)1 serving	490	16.5	53	23.5
Mozzarella Sticks (half)1 serving	405	16	38	20
Mini Mary Slider1 serving	256	15.5	16.8	13.5
Spin-Artichoke Dip – Tortillas1 serving	521	15	30.7	38.3
Cottage Cheese1/2 cup	110	13	5	4.5
Pickle Spear (fried)1 serving	777	13	50	58
Eggs (Scrambled or Fried)2 eggs	178	12.5	1	13.5
Spicy Mary (Burger) (no patty)1 serving	570	12.3	53.5	27.1
Chicken Sausage Patties (add-on)2 patties	100	12	0	6
Milkshake – Vanilla1 serving	402	12	44.5	22
Milkshake – Chocolate1 serving	492	12	66.5	22
Milkshake – Strawberry1 serving	496	12	71	22
Brownie Sundae1 serving	817	12	119	42
Mini Pulled Pork Slider (each)1 serving	220	11.8	23.3	8.4
Cooked Ham (add-on)2 oz	60	10	2	2
Cottage Cheese (7oz)1 serving	100	10	4.5	4.5
Pancakes (Short Stack)1 serving	288	10	46	6
Mary Tyler S'mores1 serving	490	10	74	19
Crisp Bacon (add-on)2 strips (2 oz)	126	9	0.5	9.5
Jalapeno Poppers (half)1 serving	370	9	40	19
Toast (2) and Jam1 serving	310	8	61	4
Hail Caesar Salad – Large1 serving	327	7.5	11.5	26
Fresh Veggies1 serving	122	7	8.8	7
Onion Rings1 serving	400	7	48	19
Tomato Soup (bowl)1 serving	285	6.7	18	23
Mary Burger (no patty)1 serving	398	6.3	44.7	14.5
Hummus1 serving	458	6	12	18
Breakfast Potatoes3/4 cup	210	4.5	34.5	6
Side Caesar Salad1 serving	213	4	8.5	16.5
Tomato Soup (cup)1 serving	142	3.4	9	11.5
Garden Salad (no dressing)1 serving	106	3	18	1.9
Garlic Mashed Potatoes1 serving	120	3	15	6
Cider-Cole Slaw1 serving	145	3	13	10
Fresh-Cut Fries1 serving	286	3	26	19
Tater Tots1 serving	300	3	32	17
Sweet Potato Fries1 serving	308	3	43	14
Peanut Sauce (add-on)1.5 oz	93	2.3	8	6
Malted Milk (add to shake) (add-on)1 serving	90	2	15	2
Vanilla Ice Cream (1 Scoop)1 serving	130	2	16	8
Cole Slaw (traditional)1 serving	230	2	12	22
Side Salad (no dressing)1 serving	61	1.5	12	1.2
Fresh Fruit1 serving	120	1.5	27.5	0
Caesar Dressing (add-on)1.5 oz	210	1.5	3	22
Pomegranate (add-on)1.5 oz	129	0.4	1.8	13
Sweet Chili Sauce (add-on)1.5 oz	70	0	18	0
BBQ Sauce (add-on)1.5 oz	75	0	20	0
Balsamic Vinaig. (add-on)1.5 oz	110	0	6	9
Honey Mustard (add-on)1.5 oz	165	0	14	13.5
Ranch Dressing (add-on)1.5 oz	165	0	3	16
Apple Vinaigrette (add-on)1.5 oz	180	0	12	15
Bleu Cheese (add-on)1.5 oz	180	0	4.5	18