Kneaders Bakery & Cafe: high-protein, low-calorie picks

Here are the 204 Kneaders Bakery & Cafe items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Kneaders Bakery & Cafe publishes (see the source).

107 items are 400 calories or less. 22 have 30 g of protein or more. The most protein at 400 calories or less is Cafe Mocha (15 g).

Most protein, 400 calories or less

Kneaders Bakery & Cafe: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Cafe Mocha16 fl oz	310	15	47	7
Hot Chocolate16 fl oz	390	15	55	13
Kids Ham & Cheese on White Sandwich1 sandwich	310	14	26	19
Kids Ham & Cheese on Wheat Sandwich1 sandwich	320	14	26	19
Beef Stew8 oz	160	13	14	6
White Bean Chicken Chili8 oz	190	13	19	6
Kids Grilled Cheese on Wheat Sandwich1 sandwich	260	11	26	14
Kids Grilled Cheese on White Sandwich1 sandwich	260	11	24	14
Organic Coconut Lentil Soup8 oz	190	10	28	4.5
Chicken & Poblano Pepper Soup8 oz	250	10	19	15

Most protein, 400 to 600 calories

Kneaders Bakery & Cafe: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Greek Omelet1 omelet	570	36	43	29
Greek Omelet with Egg Whites1 omelet	480	34	43	19
Ham, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	545	33	29	33
Bacon, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	590	32	29	38.5
Egg & Cheese Breakfast Sandwich1 sandwich	600	28	29	42
Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	500	26	29	31.5
Four Cheese Mac & Cheese12 oz	460	23	36	25
Ham & Cheese Breakfast Sandwich1 sandwich	455	22	29	28.5
Bacon & Cheese Breakfast Sandwich1 sandwich	500	21	29	34
Turkey Cranberry Croissant1 sandwich	530	20	51	27.5

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.

Kneaders Bakery & Cafe: protein per 100 calories
Item	Cal	Protein	Per 100 cal
American Omelet with Egg Whites1 omelet	660	47	7.1
Greek Omelet with Egg Whites1 omelet	480	34	7.1
American Omelet1 omelet	750	49	6.5
Club - Turkey, Ham & Beef on French Country1 sandwich	705	45	6.4
Greek Omelet1 omelet	570	36	6.3
Chicken Pesto on French Country1 sandwich	645	40	6.2
French Dip on Baguette1 sandwich	610	37	6.1
Ham, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	545	33	6.1
Italian Omelet with Egg Whites1 omelet	780	45	5.8
Ham, Egg & Cheese Breakfast Sandwich1 sandwich	645	35	5.4

High-protein breakfast

Kneaders Bakery & Cafe: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Greek Omelet with Egg Whites1 omelet	480	34	43	19
Ham, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	545	33	29	33
Bacon, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	590	32	29	38.5
Egg & Cheese Breakfast Sandwich1 sandwich	600	28	29	42
Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	500	26	29	31.5
Ham & Cheese Breakfast Sandwich1 sandwich	455	22	29	28.5
Bacon & Cheese Breakfast Sandwich1 sandwich	500	21	29	34
Turkey Cranberry Croissant1 sandwich	530	20	51	27.5

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Questions

What item under 1,000 calories has the most protein at Kneaders Bakery & Cafe?

American Omelet (1 omelet): 49 g protein, 750 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Kneaders Bakery & Cafe?

At 400 calories or less, the most protein comes from Cafe Mocha (16 fl oz): 15 g protein, 310 calories; Hot Chocolate (16 fl oz): 15 g protein, 390 calories; Kids Ham & Cheese on White Sandwich (1 sandwich): 14 g protein, 310 calories.

What is a high-protein breakfast at Kneaders Bakery & Cafe?

Greek Omelet with Egg Whites (1 omelet): 34 g protein, 480 calories; Ham, Egg & Cheese Breakfast Sandwich with Egg Whites (1 sandwich): 33 g protein, 545 calories; Bacon, Egg & Cheese Breakfast Sandwich with Egg Whites (1 sandwich): 32 g protein, 590 calories.

Where do these Kneaders Bakery & Cafe numbers come from?

From the nutrition information Kneaders Bakery & Cafe publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Kneaders Bakery & Cafe item

See all 204 items, sorted by protein

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

Every Kneaders Bakery & Cafe item, sorted by protein
Item	Cal	Protein	Carbs	Fat
American Omelet1 omelet	750	49	39	45
American Omelet with Egg Whites1 omelet	660	47	38	35
Italian Omelet1 omelet	870	47	46	56
Chicken, Cheese & Ham on Ciabatta1 sandwich	850	46	105	27
Club - Turkey, Ham & Beef on French Country1 sandwich	705	45	73	25.5
Italian Omelet with Egg Whites1 omelet	780	45	45	47
Turkey Bacon Avocado on Focaccia1 sandwich	845	44	89	36
Pastrami Sandwich (filling only - add 2 slices of chosen bread)1 sandwich	430	40	12	25
Chicken Pesto on French Country1 sandwich	645	40	65	24.5
Sausage, Egg & Cheese Breakfast Sandwich1 sandwich	850	38	30	65
French Dip on Baguette1 sandwich	610	37	91	11
Greek Omelet1 omelet	570	36	43	29
Sausage, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	750	36	30	54.5
Ham, Egg & Cheese Breakfast Sandwich1 sandwich	645	35	29	43.5
Provolone & Muenster Cheese Melt–Whole1 sandwich	840	35	97	34
Greek Omelet with Egg Whites1 omelet	480	34	43	19
Bacon, Egg & Cheese Breakfast Sandwich1 sandwich	690	34	29	49
Ham, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	545	33	29	33
Bacon, Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	590	32	29	38.5
Four Cheese Mac & Cheese Sandwich1 sandwich	930	32	94	47
Tuna Melt on Hazelnut 12 Grain1 sandwich	710	30	55	44
Tuna on Hazelnut 12 Grain1 sandwich	710	30	55	44
Roast Beef Sandwich (filling only - add 2 slices of chosen bread)1 sandwich	360	29	10	23
Turkey Sandwich (filling only - add 2 slices of chosen bread)1 sandwich	360	29	7	25
Egg & Cheese Breakfast Sandwich1 sandwich	600	28	29	42
Dave’s BLT Sandwich (filling only - add 2 slices of chosen bread)1 sandwich	480	27	8	37
Ham Sandwich (filling only - add 2 slices of chosen bread)1 sandwich	340	26	7	23
Egg & Cheese Breakfast Sandwich with Egg Whites1 sandwich	500	26	29	31.5
Sausage & Cheese Breakfast Sandwich1 sandwich	660	25	30	50
French Country Soup Bun (0.75 lbs)1 bun	760	24	159	3.5
Overnight Oats - with Peanut Butter1 bowl	960	24	122	47
Ham & Swiss Sandwich (filling only - add 2 slices of chosen bread)1 sandwich	385	23	10	29
Four Cheese Mac & Cheese12 oz	460	23	36	25
Chicken Salad Croissant1 sandwich	655	23	52	40
Ham & Cheese Breakfast Sandwich1 sandwich	455	22	29	28.5
Bacon Avocado Salad (no meat or dressing)1 salad	380	21	22	25
Bacon & Cheese Breakfast Sandwich1 sandwich	500	21	29	34
Turkey Cranberry Croissant1 sandwich	530	20	51	27.5
Pulled Turkey (salad protein add-on) (add-on)3 oz	110	17	0	5
Sunflower Salad (no meat or dressing)1 salad	360	16	41	16
Cafe Latte (Espresso & Milk, No Syrup)16 fl oz	210	15	23	7
Steamer (Zero Fat Milk, No Syrup)16 fl oz	210	15	22	7
Cafe Mocha16 fl oz	310	15	47	7
Hot Chocolate16 fl oz	390	15	55	13
Chai Tea Latte16 fl oz	440	15	80	7
Kids Ham & Cheese on White Sandwich1 sandwich	310	14	26	19
Kids Ham & Cheese on Wheat Sandwich1 sandwich	320	14	26	19
Veggie Avocado Sandwich (filling only - add 2 slices of chosen bread)1 sandwich	410	14	16	35
Bread - Seeded Baguette6" slice	450	14	87	5
Beef Stew8 oz	160	13	14	6
White Bean Chicken Chili8 oz	190	13	19	6
Bread - Baguette6" slice	410	13	85	2
Tres Leches Pudding1 serving	830	13	89	46
Pumpkin Cream Cheese French Toast2 slices & 2 oz syrup	960	13	132	42
Steamer (Whole Milk, No Syrup)16 fl oz	240	12	19	12
Berry Pecan Salad (no meat or dressing)1 salad	440	12	34	19
Mornin’ Sunshine Smoothie1 smoothie	490	12	107	1
Overnight Oats - Cinnamon Roll1 bowl	600	12	101	20
Chunky Cinnamon French Toast2 slices & 2 oz syrup	1,050	12	148	47
Kids Grilled Cheese on Wheat Sandwich1 sandwich	260	11	26	14
Kids Grilled Cheese on White Sandwich1 sandwich	260	11	24	14
Southwest BBQ Salad (no meat or dressing)1 salad	370	11	56	14
Fully Loaded Potato Soup8 oz	420	11	37	24
Raspberry Bread Pudding1 serving	890	11	132	36
Chicken Breast (salad protein add-on) (add-on)3 oz	130	10	1	3.5
Organic Coconut Lentil Soup8 oz	190	10	28	4.5
Chicken & Poblano Pepper Soup8 oz	250	10	19	15
Chicken & Wild Rice Soup8 oz	300	10	17	21
Thai Cashew Salad (no meat or dressing)1 salad	310	10	26	20
Kids Peanut Butter & Jam on White Sandwich1 sandwich	340	10	45	14
Kids Peanut Butter & Jam on Wheat Sandwich1 sandwich	350	10	47	14
Cinnamon Rolls1 each	460	10	78	12
German Chocolate Bread Pudding1 serving	900	10	83	58
Apple Cinnamon Bread Pudding1 serving	1,010	10	121	53
Cranberry Apple Bread Pudding1 serving	1,010	10	121	53
Chocolate Stawberry Petite Cake1 petite cake	1,310	10	145	77
Twice-Baked Chocolate Croissant1 each	670	9	71	40
Clam Chowder8 oz	290	8	19	20
Lobster Bisque8 oz	340	8	14	27
Almond Croissant1 each	430	8	50	22
Nana’s Pumpkin Pie1 slice	450	8	63	19
Razzleberry Smoothie1 smoothie	520	8	118	2.5
Peanut Butter Cookie1 cookie	630	8	81	32
Peppermint Cheesecake1 piece	630	8	49	44
Pumpkin Cheesecake1 piece	630	8	56	41
Turtle Cheesecake1 piece	630	8	50	44
Oreo Cheesecake1 piece	680	8	57	47
Carrot Petite Cake1 petite cake	750	8	100	37
Bread - Asiago Cheese1 slice	170	7	30	3
Corn Cowder8 oz	240	7	26	13
Butter Croissant1 each	330	7	41	15
Key Lime Tart1 tart	390	7	56	15
Raspberry Cream Petite Cake1 petite cake	500	7	68	23
Banana Cream Pie1 slice	560	7	54	35
Berry Cheesecake1 piece	590	7	50	40
Coconut Cream Pie1 slice	590	7	51	40
Salted Caramel Pecan Cheesecake1 piece	600	7	53	40
Peppermint Dome1 dome	850	7	91	51
Bread - Garlic Cheddar1 slice	150	6	27	2
Bread - 100% Whole Wheat1 slice	160	6	37	0
Cream of Broccoli Soup8 oz	170	6	14	10
Soft Roll (3 oz by Dozen)1 roll	250	6	39	7
Raspberry Croissant1 each	340	6	45	15
Holiday Nut Bar1 bar	380	6	39	23
Oatmeal Raisin Cookie1 cookie	420	6	64	18
Ooey Gooey Goodness Bar1 bar	430	6	56	21
Pumpkin Muffin Top (Individual Pastries)1 each	450	6	68	19
Pumpkin Muffin Top (Bars & Muffin Tops)1 muffin top	470	6	70	19
Lemon Cream Petite Cake1 petite cake	510	6	68	25
Pecan Tassie1 tassie	570	6	66	32
Homemade Chicken Noodle Soup8 oz	100	5	14	2
Bread - Jalapeño Cheddar1 slice	120	5	19	3
Chicken Tortilla Soup8 oz	130	5	17	5
Bread - French Country1 slice	150	5	32	0.5
Bread - Honey Wheat1 slice	150	5	33	0
Bread - Rustic Rye1 slice	150	5	32	0.5
Bread - Country White1 slice	160	5	33	0.5
Bread - Hazelnut 12 Grain1 slice	170	5	27	5
Orange Roll (0.14 lbs, 3.35 lbs)1 roll	230	5	38	7
Almond Citrus Bar1 bar	290	5	42	13
Cranberry White Chocolate Cookie1 cookie	420	5	62	17
Brown Butter Chocolate Chunk Cookie1 cookie	440	5	59	22
Cadbury Egg Cookie1 cookie	450	5	60	22
Ultimate Cookie Bar1 bar	450	5	53	21
German Chocolate Brownie1 brownie	470	5	57	26
Raspberry Cream Pie1 slice	490	5	66	24
Chocolate Cream Pie1 slice	500	5	57	29
Fresh Fruit Cream Cheese Pie1 slice	500	5	57	29
Ginger Bread with Milk & White Chocolate Cookie1 cookie	560	5	71	29
Southern Banana Pudding1 serving	660	5	87	34
Chocolate Dome1 dome	840	5	70	61
Bread - Irish Soda Bread1 slice	120	4	20	2.5
Bread - Raisin Walnut1 slice	130	4	23	3.5
Bread - Cranberry Pistachio1 slice	150	4	28	3
Dollar Rolls (1.5 oz)1 roll	170	4	27	5
Bread - Challah1 slice	180	4	40	1
Bread - Chunky Cinnamon1 slice	180	4	40	1
Caramel Apple Sweet Bread1 slice (1/9 loaf)	210	4	36	6
Blueberry Lemon Sweet Bread1 slice (1/9 loaf)	220	4	28	10
Lemon Poppy Sweet Bread1 slice (1/9 loaf)	230	4	29	11
Pumpkin Chocolate Chip Cookie1 cookie	300	4	44	16
Caramel Oat Bar1 bar	310	4	41	15
Cream Cheese Brownie1 brownie	390	4	51	21
Ginger Bread with White Chocolate Cookie1 cookie	420	4	54	22
Pretzel Toffee Cookie1 cookie	420	4	56	21
Sugar Cookie1 cookie	460	4	80	15
Mint Brownie1 brownie	480	4	61	26
Mango Tango Smoothie1 smoothie	530	4	124	4.5
Chocolate Mousse Cake1 slice	640	4	73	39
Pink Pina Colada Smoothie1 smoothie	830	4	172	17
Bread - Potato Rosemary1 slice	90	3	20	0
Bread - Paesano1 slice	100	3	21	0
Bread - Rosemary Foccacia1 slice	100	3	21	0.5
Bread - Ciabatta1 slice	140	3	22	4.5
Banana Crumb Sweet Bread1 slice (1/9 loaf)	200	3	29	8
Orange Cranberry Sweet Bread1 slice (1/9 loaf)	210	3	28	9
Pumpkin Sweet Bread1 slice (1/9 loaf)	220	3	32	9
Triple Chocolate Sweet Bread1 slice (1/9 loaf)	230	3	31	11
Churro Sweet Bread1 slice (1/9 loaf)	250	3	31	12
Éclair1 éclair	250	3	24	15
Kids Sugar Cookie1 cookie	320	3	56	11
White Chocolate Macadamia Nut Cookie1 cookie	320	3	43	15
Double Fudge Brownie1 brownie	400	3	57	19
Chocolate Peppermint Petite Cake1 petite cake	410	3	49	25
Raspberry Cream Cake1 slice	450	3	61	22
Strawberry Tsunami Smoothie1 smoothie	470	3	111	4.5
Chocolate Stawberry Cake1 slice	560	3	63	33
Chocolate Orange Tart1 tart	590	3	46	42
Garden Vegetable Soup8 oz	70	2	12	2
Bread - Apricot Almond Wreath1 slice	90	2	18	1
Tomato Bisque8 oz	160	2	14	11
Cotija Cilantro Dressing (add-on)1.5 fl oz	165	2	5	17
Pumpkin Cream Cheese Tart1 tart	200	2	22	11
Creamy Ranch Dressing (add-on)1.5 fl oz	210	2	2	21
Peppermint Brownie Tart1 tart	280	2	39	13
Peach Tart1 tart	370	2	39	23
Fruit Tart1 tart	430	2	39	29
Chocolate Mousse Petite Cake1 petite cake	560	2	48	41
Coffee (Coffee Only)16 fl oz	5	1	0	0
Chocolate Dipped Strawberries1 strawberry	60	1	5	4
Chocolate Dipped Strawberries with Chocolate Curls1 strawberry	80	1	8	5
Fresh Fruit Salad8 oz	80	1	20	0
Chocolate Dipped Strawberry with Pecans1 strawberry	90	1	6	7
Raspberry Tart1 tart	120	1	16	6
No Dairy Berry Smoothie1 smoothie	220	1	58	0
Lemon Cream Cake1 slice	260	1	34	13
German Chocolate Cheesecake1 piece	330	1	23	26
Caffeine-Free Diet Coke12 fl oz	0	0	0	0
Coca-Cola Zero12 fl oz	0	0	0	0
Diet Coke12 fl oz	0	0	0	0
Americano (Espresso & Water, No Syrup)16 fl oz	5	0	1	0
Espresso Shot2 fl oz	5	0	1	0
Tea16 fl oz	5	0	1	0
Minute Maid Light Lemonade12 fl oz	10	0	0	0
Balsamic Vinaigrette Dressing (add-on)1.5 fl oz	90	0	4.5	9
Powerade Mountain Blast12 fl oz	90	0	24	0
Dr Pepper12 fl oz	140	0	39	0
Coca-Cola12 fl oz	160	0	44	0
Hi-C Poppin’ Pink Lemonade12 fl oz	160	0	43	0
Sprite12 fl oz	160	0	42	0
Barq’s Root Beer12 fl oz	180	0	49	0
Caramel Syrup (add-on)2 oz	186	0	36	6
Poppy Seed Dressing (add-on)1.5 fl oz	195	0	15	17
Raspberry Vinaigrette Dressing (add-on)1.5 fl oz	195	0	8	18