Pit StopManchu Wok: high-protein, low-calorie picks
Here are the 120 Manchu Wok items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Manchu Wok publishes (see the source).
80 items are 400 calories or less. 19 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Noodle Soup (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Noodle Soup740 g | 340 | 28 | 44 | 5 |
| Pork Dumpling Noodle Soup740 g | 400 | 28 | 45 | 11 |
| Beef Noodle Soup740 g | 400 | 27 | 44 | 12 |
| Seafood Noodle Soup740 g | 370 | 26 | 50 | 6 |
| Chicken Wings - 4 pcs4 pieces | 380 | 23 | 36 | 18 |
| Lemon Chicken - 7 oz7 oz | 320 | 20 | 21 | 17 |
| Sweet & Sour Pork - 7 oz7 oz | 390 | 19 | 25 | 24 |
| Salt and Pepper Fish - 7 oz7 oz | 210 | 18 | 14 | 9 |
| Honey Garlic Chicken - 6 oz6 oz | 360 | 18 | 42 | 14 |
| Lemon Chicken - 6 oz6 oz | 280 | 17 | 18 | 15 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salt and Pepper Fish - 16 oz16 oz | 570 | 50 | 37 | 26 |
| Black Mushroom Tofu - 16 oz16 oz | 530 | 32 | 28 | 35 |
| Chicken and Green Beans - 16 oz16 oz | 570 | 30 | 38 | 34 |
| Chicken with Mushrooms - 16 oz16 oz | 570 | 30 | 30 | 38 |
| Black Pepper Chicken - 16 oz16 oz | 600 | 30 | 30 | 37 |
| Honey Garlic Chicken - 7 oz7 oz | 420 | 20 | 48 | 16 |
| Orange Chicken - 7 oz7 oz | 440 | 20 | 38 | 17 |
| Ginger Beef - 7 oz7 oz | 490 | 18 | 39 | 30 |
| Honey Garlic Ribs - 7 oz7 oz | 530 | 18 | 51 | 28 |
| Shanghai Noodles - 10 oz10 oz | 470 | 17 | 39 | 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 |
|---|---|---|---|
| Salt and Pepper Fish - 16 oz16 oz | 570 | 50 | 8.8 |
| Chicken Noodle Soup740 g | 340 | 28 | 8.2 |
| Seafood Noodle Soup740 g | 370 | 26 | 7.0 |
| Pork Dumpling Noodle Soup740 g | 400 | 28 | 7.0 |
| Beef Noodle Soup740 g | 400 | 27 | 6.8 |
| Lemon Chicken - 7 oz7 oz | 320 | 20 | 6.2 |
| Chicken Wings - 4 pcs4 pieces | 380 | 23 | 6.1 |
| Black Mushroom Tofu - 16 oz16 oz | 530 | 32 | 6.0 |
| Chicken and Green Beans - 16 oz16 oz | 570 | 30 | 5.3 |
| Chicken with Mushrooms - 16 oz16 oz | 570 | 30 | 5.3 |
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Questions
What item under 1,000 calories has the most protein at Manchu Wok?
Salt and Pepper Fish - 16 oz (16 oz): 50 g protein, 570 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Manchu Wok?
At 400 calories or less, the most protein comes from Chicken Noodle Soup (740 g): 28 g protein, 340 calories; Pork Dumpling Noodle Soup (740 g): 28 g protein, 400 calories; Beef Noodle Soup (740 g): 27 g protein, 400 calories.
Where do these Manchu Wok numbers come from?
From the nutrition information Manchu Wok publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.