Jack's: high-protein, low-calorie picks

Here are the 196 Jack'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 Jack's publishes (see the source).

126 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Breast Fillet (ONLY) (23 g).

Most protein, 400 calories or less

Jack's: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Grilled Chicken Breast Fillet (ONLY)1 serving	220	23	0	14
Ham, 2 ea.2 each	180	22	0	8
Breakfast Chicken Fillet1 serving	230	19	14	12
BLT Salad1 serving	370	18	21	24
Hamburger1 serving	400	17	38	19
Smoked Sausage Link, 2 ea.2 each	340	14	2	30
Chicken, Fried, Wing, 1 pc1 piece	220	13	10	13
Eggs, Scrambled with Cheese (2 eggs = 4 oz)4 oz	260	13	1	22
Whole Milk (16oz cup = 14 fl oz)14 fl oz	260	13	20	14
Bacon, Egg and Cheese Wrap1 serving	310	13	22	19

Most protein, 400 to 600 calories

Jack's: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
BLT Salad - Grilled1 serving	590	41	21	38
Grilled Chicken1 serving	440	35	36	17
Chicken, Fried, Thigh, 1 pc1 piece	490	25	23	32
Chicken Fillet (fried)1 serving	520	25	49	26
Chicken Biscuit1 serving	530	24	46	28
Pork Chop Biscuit1 serving	490	21	40	28
Cheeseburger1 serving	440	19	38	23
Little Jack1 serving	520	18	43	31
Big Breakfast Sandwich w/ Bacon1 serving	530	18	40	33
Bacon, Egg and Cheese Biscuit1 serving	520	17	32	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.

Jack's: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Ham, 2 ea.2 each	180	22	12.2
Grilled Chicken Breast Fillet (ONLY)1 serving	220	23	10.5
Breakfast Chicken Fillet1 serving	230	19	8.3
Grilled Chicken1 serving	440	35	8.0
Chicken, Fried, Breast, 1 pc1 piece	670	48	7.2
BLT Salad - Grilled1 serving	590	41	6.9
Chicken, Fried, Thigh, 1 pc1 piece	490	25	5.1
BLT Salad1 serving	370	18	4.9
Chicken Fillet (fried)1 serving	520	25	4.8
Double Cheeseburger1 sandwich	775	36	4.6

High-protein breakfast

Jack's: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Chicken Biscuit1 serving	530	24	46	28
Pork Chop Biscuit1 serving	490	21	40	28
Breakfast Chicken Fillet1 serving	230	19	14	12
Big Breakfast Sandwich w/ Bacon1 serving	530	18	40	33
Bacon, Egg and Cheese Biscuit1 serving	520	17	32	36
Ham Biscuit1 serving	430	16	32	26

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Questions

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

Chicken, Fried, Breast, 1 pc (1 piece): 48 g protein, 670 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from Grilled Chicken Breast Fillet (ONLY) (1 serving): 23 g protein, 220 calories; Ham, 2 ea. (2 each): 22 g protein, 180 calories; Breakfast Chicken Fillet (1 serving): 19 g protein, 230 calories.

What is a high-protein breakfast at Jack's?

Chicken Biscuit (1 serving): 24 g protein, 530 calories; Pork Chop Biscuit (1 serving): 21 g protein, 490 calories; Breakfast Chicken Fillet (1 serving): 19 g protein, 230 calories.

Where do these Jack's numbers come from?

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

More places to eat

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Every Jack's item

See all 196 items, sorted by protein

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

Every Jack's item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Chicken, Fried, Breast, 1 pc1 piece	670	48	37	36
Bigger Jack1 serving	1,000	45	44	70
BLT Salad - Crispy1 serving	1,020	42	71	64
BLT Salad - Grilled1 serving	590	41	21	38
Two Cheeseburgers1 serving	880	38	76	46
Chicken Fingers Dinner (with Biscuit, No Side) (4 pc.) (No Sauce)4 piece	1,160	38	98	69
Double Cheeseburger1 sandwich	775	36	42	50
Grilled Chicken1 serving	440	35	36	17
Big Bacon1 serving	800	35	36	57
Crispy Chicken (No Dressing)1 serving	850	35	68	50
Chicken Fingers Snack & Fries (4 pc.) (No Sauce)4 piece	1,140	35	93	69
Grilled Chicken (No Dressing)1 serving	410	34	18	24
Chicken Fingers Dinner (with Biscuit, No Side) (3 pc.) (No Sauce)3 piece	950	30	82	56
Big Jack1 serving	720	29	43	47
Big Breakfast Sandwich w/ Smoked Sausage1 serving	790	28	42	56
Big Breakfast Sandwich w/ Sausage1 serving	830	28	44	60
Chicken Fingers Snack & Fries (3 pc.) (No Sauce)3 piece	920	27	77	56
Kid's Meal, Chicken Fingers (no drink)1 serving	960	27	85	57
Chicken, Fried, Thigh, 1 pc1 piece	490	25	23	32
Chicken Fillet (fried)1 serving	520	25	49	26
Chicken Biscuit1 serving	530	24	46	28
Grilled Chicken Breast Fillet (ONLY)1 serving	220	23	0	14
Ham, 2 ea.2 each	180	22	0	8
Kid's Meal, Cheeseburger (no drink)1 serving	750	22	74	40
Milkshake, Vanilla, Large1 large	870	22	93	46
Milkshake, Smoky Mountain Fudge, Large1 large	960	22	117	51
Pork Chop Biscuit1 serving	490	21	40	28
Milkshake, Moose, Large1 large	1,000	21	106	57
Smoked Sausage, Egg and Cheese Biscuit1 serving	610	20	33	44
Sausage, Egg and Cheese Biscuit1 serving	630	20	34	46
Kid's Meal, Hamburger (no drink)1 serving	710	20	73	36
Breakfast Chicken Fillet1 serving	230	19	14	12
Cheeseburger1 serving	440	19	38	23
BLT Salad1 serving	370	18	21	24
Little Jack1 serving	520	18	43	31
Big Breakfast Sandwich w/ Bacon1 serving	530	18	40	33
Double Gravy Biscuit1 serving	950	18	90	58
Breakfast Deluxe, NO MEAT1 serving	1,020	18	85	68
Hamburger1 serving	400	17	38	19
Bacon, Egg and Cheese Biscuit1 serving	520	17	32	36
Milkshake, Strawberry, Large1 large	770	17	98	37
Milkshake, Candy Jar, Large1 large	820	17	102	39
Milkshake, Chocolate, Large1 large	920	17	103	51
Milkshake, Cookie & Cream, Large1 large	920	17	113	46
Ham Biscuit1 serving	430	16	32	26
Milkshake, Vanilla, Small1 small	590	15	63	32
Milkshake, Smoky Mountain Fudge, Small1 small	660	15	79	35
Breakfast Special1 serving	670	15	53	44
Milkshake, Moose, Small1 small	680	15	72	39
Steak Biscuit1 serving	680	15	45	48
Smoked Sausage Link, 2 ea.2 each	340	14	2	30
Sausage Patty, 2 ea.2 each	380	14	4	34
Chicken, Fried, Wing, 1 pc1 piece	220	13	10	13
Eggs, Scrambled with Cheese (2 eggs = 4 oz)4 oz	260	13	1	22
Whole Milk (16oz cup = 14 fl oz)14 fl oz	260	13	20	14
Bacon, Egg and Cheese Wrap1 serving	310	13	22	19
Chicken, Fried, Drumstick, 1 pc1 piece	200	12	12	11
Sausage, Egg and Cheese Wrap1 serving	320	12	22	20
Smoked Sausage Biscuit1 serving	460	12	33	31
Sausage (Patty) Biscuit1 serving	480	12	34	33
Milkshake, Strawberry, Small1 small	530	12	66	25
Milkshake, Candy Jar, Small1 small	560	12	69	27
Milkshake, Chocolate, Small1 small	620	12	70	35
Milkshake, Cookies & Cream, Small1 small	620	12	76	32
Ham, 1 ea.1 each	90	11	0	4
Garden (No Dressing)1 serving	190	11	18	10
Eggs, Scrambled (2 eggs = 4 oz)4 oz	210	11	1	18
Chocolate Milk, 16oz Size Cup16 oz	350	11	56	11
Whole Milk (12oz cup = 10 fl oz)10 fl oz	190	10	15	10
Bologna, 2 ea.2 each	260	10	4	22
Steak, 1 ea.1 each	390	10	13	32
Bologna Biscuit1 serving	420	10	34	27
Ice Cream, Vanilla, 2 scoops2 scoop	480	10	54	26
Ice Cream, Smoky Mountain Fudge, 2 scoops2 scoop	540	10	70	29
Mashed Potatoes, 16oz16 oz	570	10	104	13
Bacon Biscuit1 serving	370	9	32	23
Breakfast, Single Gravy Biscuit1 serving	480	9	45	29
Ice Cream, Moose, 2 scoops2 scoop	570	9	63	33
Whole Milk (8 fl. oz.)8 fl oz	150	8	12	8
Chicken Fingers, 1 pc.1 piece	220	8	17	13
Iced Coffee, Original, 22 fluid oz22 fl oz	430	8	54	20
Iced Coffee, Caramel, 22 fluid oz22 fl oz	470	8	64	20
Iced Coffee, Vanilla 22 fluid ounce22 fl oz	470	8	64	20
Iced Coffee, Mocha, 22 fluid oz22 fl oz	480	8	67	20
Milkshake, Orange Sherbet, Large1 large	720	8	137	13
Smoked Sausage Link, 1 ea.1 each	170	7	1	15
Sausage Patty, 1 ea.1 each	190	7	2	17
Chocolate Milk, 12oz Size Cup12 oz	200	7	30	7
Eggs, Folded (1 serv = 2 oz)2 oz	110	6	0	9
Bacon, 3 slices3 slices	120	6	0	11
Ice Cream, Strawberry Ice Cream 2 scoop2 scoop	420	6	58	19
Breakfast, Cinnamon Roll1 serving	450	6	73	15
Ice Cream, Candy Jar, 2 scoops2 scoop	450	6	60	21
Milkshake, Orange Sherbet, Small1 small	500	6	92	9
Ice Cream, Chocolate, 2 scoops2 scoop	510	6	61	29
Ice Cream, Cookies & Cream, 2 scoops2 scoop	510	6	67	26
Side (No Dressing)1 serving	90	5	7	5
Bologna, 1 ea.1 each	130	5	2	11
Ice Cream, Vanilla, 1 scoop1 scoop	240	5	27	13
Ice Cream, Smoky Mountain Fudge, 1 scoop1 scoop	270	5	35	14
Biscuit (1 serving = 1 biscuit)1 serving	290	5	32	16
Ice Cream, Moose, 1 scoop1 scoop	290	5	32	17
Ice Cream Sundae, Vanilla1 serving	320	5	48	13
Biscuit, Buttered1 serving	340	5	32	22
Ice Cream Sundae, Smoky Mountain Fudge1 serving	350	5	56	15
Ice Cream Sundae, Moose1 serving	370	5	52	17
Hashbrowns, large1 large	520	5	45	36
Bacon, 2 slices2 slices	80	4	0	7
Iced Coffee, Original, 10 fluid oz10 fl oz	190	4	25	9
Iced Coffee, Caramel, 10 fluid oz10 fl oz	210	4	30	9
Iced Coffee, Vanilla 10 fluid ounce10 fl oz	210	4	30	9
Iced Coffee, Mocha, 10 fluid oz10 fl oz	220	4	31	9
Ice Cream Sundae, Strawberry1 serving	290	4	49	10
Ice Cream Sundae, Candy Jar Crunch1 serving	310	4	51	11
Ice Cream Sundae, Chocolate1 serving	340	4	51	15
Ice Cream Sundae, Cookies & Cream1 serving	340	4	54	13
French Fries, Large1 large	380	4	39	23
Cole Slaw, 16oz16 oz	860	4	54	74
Mashed Potatoes, 4oz4 oz	140	3	26	3.5
Orange Juice (10 fl oz)10 fl oz	140	3	34	0
Ice Cream, Strawberry, 1 scoop1 scoop	210	3	29	10
Pancakes, 3 each, (No Syrup)3 each	220	3	19	13
Ice Cream, Candy Jar Crunch, 1 scoop1 scoop	230	3	30	11
French Fries, Regular1 regular	260	3	27	16
Ice Cream, Chocolate, 1 scoop1 scoop	260	3	30	14
Ice Cream, Cookies & Cream, 1 scoop1 scoop	260	3	34	13
Kid's Meal, French Fries1 serving	260	3	27	16
Pie, Strawberry Cream Cheese1 serving	310	3	31	20
Pancakes, 3 each, w/ 1 Syrup3 each	340	3	49	13
Hashbrowns, regular1 regular	360	3	31	25
American Cheese, 1 slice1 slice	45	2	0	3.5
Sausage Gravy/Pepper Gravy1 serving	120	2	9	9
Simply Orange Juice1 bottle	170	2	37	0
Pie, Apple1 serving	270	2	28	17
Pancakes, 1 each (No Syrup)1 each	90	1	6	6
Ranch (1 fl oz.)1 fl oz	110	1	2	11
Grits, 4oz4 oz	140	1	13	10
Ranch (1 cup - 1.5 oz)5 oz	160	1	3	17
Cole Slaw, 4oz4 oz	210	1	13	18
Pancakes, 1 each, w/ 1 Syrup1 each	210	1	37	6
Ice Cream Sundae, Orange Sherbet1 serving	270	1	62	2
Coffee, Decaf, Large1 large	0	0	0	0
Coffee, Decaf, Regular/Senior1 serving	0	0	0	0
Diet Coke, large1 large	0	0	0	0
Diet Coke, regular1 regular	0	0	0	0
Diet Coke, small1 small	0	0	0	0
Diet Dr. Pepper, large1 large	0	0	0	0
Diet Dr. Pepper, regular1 regular	0	0	0	0
Diet Dr. Pepper, small1 small	0	0	0	0
Iced Tea, Small1 small	0	0	1	0
Coffee, Large1 large	5	0	0	0
Coffee, Regular/Senior1 serving	5	0	0	0
Iced Tea, Large1 large	5	0	1	0
Iced Tea, Regular1 regular	5	0	1	0
Ice Cream Cone (cone only)1 serving	20	0	4	0
Green Beans, 4oz4 oz	25	0	4	0
Minute Maid Light Lemonade, regular1 regular	25	0	7	0
Minute Maid Light Lemonade, small1 small	25	0	7	0
Minute Maid Light Lemonade, large1 large	40	0	10	0
Kid's Meal, Rice Krispy Treat (1 ea.)1 each	45	0	9	1
Raspberry Vinaigrette, Fat Free (1 packet)1 packet	45	0	11	0
Dijon Honey Mustard, Fat Free (1 packet)1 packet	50	0	13	0
BBQ (1 cup - 1.5 oz)5 oz	60	0	15	0
Green Beans, 16oz16 oz	90	0	16	1
Buffalo (1 cup - 1.5 oz)5 oz	100	0	1	11
Iced Sweet Tea, Small1 small	110	0	28	0
Dijon Honey Mustard (1 packet)1 packet	120	0	5	11
Coca-Cola, small1 small	150	0	42	0
Iced Sweet Tea, Regular1 regular	150	0	38	0
Sprite, small1 small	150	0	41	0
Dr. Pepper, small1 small	160	0	44	0
Coca-Cola, regular1 regular	170	0	47	0
Hi-C Fruit Punch, small1 small	170	0	48	0
Mellow Yellow, small1 small	170	0	47	0
Orange Fanta, small1 small	170	0	49	0
Sprite, regular1 regular	170	0	46	0
Dr. Pepper, regular1 regular	180	0	49	0
Honey Mustard (1 cup - 1.5 oz)5 oz	180	0	12	14
Hi-C Fruit Punch, regular1 regular	190	0	54	0
Ice Cream, Orange Sherbet, 1 scoop1 scoop	190	0	42	1.5
Iced Sweet Tea, Large1 large	190	0	49	0
Mellow Yellow, regular1 regular	190	0	53	0
Orange Fanta, regular1 regular	190	0	54	0
Strawberry Fanta, small1 small	200	0	54	0
Strawberry Fanta, regular1 regular	220	0	60	0
Thousand Island (1 packet)1 packet	220	0	6	21
Comeback (1 cup - 1.5 oz)5 oz	230	0	4	24
Coca-Cola, large1 large	240	0	66	0
Sprite, large1 large	240	0	64	0
Dr. Pepper, large1 large	250	0	69	0
Hi-C Fruit Punch, large1 large	270	0	75	0
Mellow Yellow, large1 large	270	0	74	0
Orange Fanta, large1 large	270	0	76	0
Comeback Sauce (2 oz)2 oz	300	0	6	32
Strawberry Fanta, large1 large	310	0	84	0
Ice Cream, Orange Sherbet, 2 scoops2 scoop	380	0	83	3