Gas station food with the most protein for the calories

We checked 39 gas station and convenience store chains. Every number is the chain's own published nutrition. No list shows more than three picks from one chain.

We don't decide what is healthy for you. We sort each menu by protein and calories, using the chain's own numbers.

Best pick at each chain, 400 calories or less

The item with the most protein at each chain, at 400 calories or less.

Best pick at each chain
Item	Cal	Protein	Carbs	Fat
Grilled Chicken SaladFas Mart · 1 serving	400	45	12	20
All Natural Grilled Chicken SaladQuickChek · 1 salad	240	44	8	3.5
Grilled SaladCountry Fair · 1 salad	400	40	6	24
Mediterranean Roasted Chicken SaladWawa · 1 serving	400	40	29	14
Grilled Chicken SaladTurkey Hill · 1 salad	360	39	19	15
Grilled Chicken Bacon and CheeseCertified Oil · Kwik Shop · Loaf 'N Jug · Quik Stop · 1 item	400	39	35	11
Chef SaladPilot Flying J · 1 serving (418 g)	360	36	11	21
Chicken Bacon SaladMaverik · 1 serving	360	34	10	21
KT Kitchens Fried Chicken 2 Piece, Breast & WingKwik Trip · 1 Container	300	33	12	14
Bigg Turkey & Cheese SubHuck's · 1 6" Sub	386	32.8	35	15
2pc Dark Fried ChickenWeigel's · Leg and Thigh (207 g)	340	32	7	20
Chicken TendersWesco · full order	357	32	29	14
GRILLED CHICKEN FILLET BREASTAllsup's · 1 count	160	31	2	3.5
Grill Chicken Sub RollRoyal Farms · 1 each	390	31	54	6
Protein Milk Hot Latte - LargeSheetz · 20 fl oz	240	30	29	1
Flaming Hot Chicken TendersRaceTrac · 3 tenders	360	30	30	13
Roast Beef Grab & Go Wheat HalfQuikTrip · 1 sub	370	29	33	14
Grilled Chicken SandwichCumberland Farms · Sprint Food Stores · Tom Thumb · 1 serving	320	28	36	8
Roast Beef & CheddarBreak Time · 1 sandwich	380	28	47	9
Southwest Chicken SaladLove's · 12.4oz	370	27	26	18
Buffalo Chicken Snack WrapSpinx · 1 serving	375	27	32	15
Chicken GizzardsParker's Kitchen · 1 serving	260	25	12	12
Grilled Chicken SaladDash In · 1 item	280	24	17	12
Chicken StripsRutter's · 4 oz	280	21	17	14
Tyson Homestyle Tenderloin Frittersampm · 1 item	280	21	17	14
Holiday Turkey & Cheese WedgeCircle K · Holiday · 1 serving (155 g)	360	21	41	12
Brisket TacoCasey's · 1 taco	290	18	14	18
Pepperoni Pizza - Combo (Slice)Speedway · Combo (Slice)	380	18	45	15
Johnsonville Jalapeno SausageMotoMart · 1 link	330	14	6	28
Green Glow Smoothie - 12 ozAlltown Fresh · 12 fl oz	400	14	68	13
Turkey Sausage - A la CarteTravelCenters of America · 1 order	160	12	2	12

Most protein, 400 calories or less

Most protein, 400 calories or less
Item	Cal	Protein	Carbs	Fat
Grilled Chicken SaladFas Mart · 1 serving	400	45	12	20
All Natural Grilled Chicken SaladQuickChek · 1 salad	240	44	8	3.5
Grilled Chicken SkewerFas Mart · 1 each	280	40	10	9
Grilled SaladCountry Fair · 1 salad	400	40	6	24
Mediterranean Roasted Chicken SaladWawa · 1 serving	400	40	29	14
Grilled Chicken SaladTurkey Hill · 1 salad	360	39	19	15
Grilled Chicken Bacon and CheeseCertified Oil · Kwik Shop · Loaf 'N Jug · Quik Stop · 1 item	400	39	35	11
Grilled Chicken Sandwich 4ozFas Mart · 1 each	400	38	47	7
Chef SaladPilot Flying J · 1 serving (418 g)	360	36	11	21
Bone-In Chicken WingsCertified Oil · Kwik Shop · Loaf 'N Jug · Quik Stop · 1 item	360	34	1	24
Chicken Bacon SaladMaverik · 1 serving	360	34	10	21
Buffalo Chicken SaladCountry Fair · 1 salad	400	34	12	26
KT Kitchens Fried Chicken 2 Piece, Breast & WingKwik Trip · 1 Container	300	33	12	14
Chef SaladWawa · 1 serving	330	33	12	17
Bigg Turkey & Cheese SubHuck's · 1 6" Sub	386	32.8	35	15
Regular Chef SaladQuickChek · 1 salad	290	32	10	15
2pc Dark Fried ChickenWeigel's · Leg and Thigh (207 g)	340	32	7	20
Chicken TendersWesco · full order	357	32	29	14
6" BYO Grilled Chicken Breast SubQuickChek · 1 sub	370	32	54	3.5
Hot Chick Wrap (Wraps)Country Fair · 1 wrap	380	32	50	7
1 BreastHuck's · 1 item	329	31.5	11.7	16.2
Bigg Ham & Cheese SubHuck's · 1 6" Sub	377	31.2	36.3	16.5
GRILLED CHICKEN FILLET BREASTAllsup's · 1 count	160	31	2	3.5
Create Your Own Roasted Chicken SandwichWawa · 1 serving	290	31	32	4
Grill Chicken Sub RollRoyal Farms · 1 each	390	31	54	6

Most protein, 250 calories or less

Most protein, 250 calories or less
Item	Cal	Protein	Carbs	Fat
All Natural Grilled Chicken SaladQuickChek · 1 salad	240	44	8	3.5
Chicken Gizzards SmallFas Mart · 1 pack	210	33	2	7
GRILLED CHICKEN FILLET BREASTAllsup's · 1 count	160	31	2	3.5
Protein Milk Hot Latte - LargeSheetz · 20 fl oz	240	30	29	1
Chicken Livers SmallFas Mart · 1 pack	230	28	3	11
Chix Bac Broc SaladWesco · 1 serving	240	27	18	8
Turkey Club SaladFas Mart · 1 serving	250	27	8	11
KT Kitchens Fried Chicken BreastKwik Trip · 1 Piece	240	26	10	11
Roasted Chicken StripWawa · 1 serving	120	25	2	2
Protein Milk Hot Latte - RegularSheetz · 16 fl oz	200	25	25	1
Chicken Wing 5ctWeigel's · 5 W ings (128 g)	230	25	2	13
Turkey, Bacon & Ranch SaladWawa · 1 serving	250	25	11	10
Rotisserie Chicken BreastHuck's · 1 item	160	23	0	7
Chicken Caesar SaladLove's · 9.7oz	210	23	12	8
Chicken LiversParker's Kitchen · 1 serving	250	23	9	14
Protein Milk Iced Latte - LargeSheetz · 24 fl oz	180	22	22	0.5
BYO Ham WrapQuickChek · 1 wrap	250	21	36	4.5
Rotisserie Chicken ThighHuck's · 1 item	210	20	0	14
The Ham - Mini SubCountry Fair · 1 mini sub	250	20	38	2.5
BYO Turkey SaladQuickChek · 1 salad	120	19	9	0

High-protein gas station breakfast, 600 calories or less

High-protein gas station breakfast, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Spicy Tender BiscuitSpinx · 1 serving	550	50	43	20
Steak, Egg & Cheese Breakfast BowlQuickChek · 1 bowl	510	37	8	36
Steak, Egg, and Cheese BurritoDash In · 1 item	510	37	35	26
Ham Egg Cheese BurritoRoyal Farms · 1 each	560	37	47	19
Ham, Egg & Cheese on Portuguese RollQuickChek · 1 sandwich	550	36	53	24
Steak, Egg & Cheese BagelQuickChek · 1 sandwich	560	35	49	25
Philly Steak & Cheese on CroissantFas Mart · 1 serving	590	35	44	32
Ham Egg & Cheese BiscuitWeigel's · 1 Biscuit Sandwich (235 g)	500	34	41	26
Southwest Sausage & Egg SandwichAlltown Fresh · 1 sandwich	500	32	37	31
Breakfast Scramble - ProteinQuikTrip · 1 bowl	590	32	9	47
Ham and Egg BiscuitWeigel's · 1 Biscuit Sandwich (207 g)	440	31	41	21
Ham Egg Cheese SubRoyal Farms · 1 each	470	31	43	19
Breakfast Scramble - Bacon, Egg & CheeseQuikTrip · 1 bowl	500	31	8	37
Chicken Tender BiscuitSprint Food Stores · 1 item	530	31	44	25
Western Omelette Bagel with Ham and CheeseKwik Trip · 1 Breakfast Sandwich	540	31	70	15
Angus Steak, Egg & Muenster Cheese on an Asiago BagelCertified Oil · Kwik Shop · Loaf 'N Jug · Quik Stop · 1 item	570	31	45	29
Turkey & Cheese CroissantFas Mart · 1 each	450	30	36	21
Steak Breakfast BowlMaverik · 1 serving	460	30	19	28
Sausage, Egg, and Cheese BurritoDash In · 1 item	580	30	35	41
Chicken Egg cheese BurritoParker's Kitchen · 1 serving	590	30	52	30

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Pit Stop shows meals that fit your calories and protein at the gas stations and fast food places around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.

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