Miami Grill: high-protein, low-calorie picks

Here are the 210 Miami Grill items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Miami Grill publishes (see the source).

67 items are 400 calories or less. 81 have 30 g of protein or more. The most protein at 400 calories or less is MG Mahi Salad (31 g).

Most protein, 400 calories or less

Miami Grill: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
MG Mahi Salad1 salad	376	31	33	14
Grilled Chicken Sandwich1 sandwich	355	30	38	8
Turkey Wrap1 wrap	372	27	48	9
Breakfast Sub1 sandwich	380	22	42	13
Black Beans1 serving	220	14	42	0
Hot Dog1 hot dog	290	10	24	18
Cheese Dog1 hot dog	330	10	27	20
Mozzarella Sticks1 serving	370	10	28	24

Most protein, 400 to 600 calories

Miami Grill: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
MS Chicken Breast Club1 salad	596	46	36	31
MG Bacon Cheeseburger1 burger	596	40	37	31
Grilled Chicken Club - Bacon & Cheese1 sandwich	487	39	39	18
Half Chicken Philly Steak1 half sub	545	39	46	23
MG Chicken Breast Club1 salad	495	38	35	23
Half Italian Cheesesteak1 half sub	504	38	47	17
Half Classic Steak1 half sub	523	38	47	20
MS Cheeseburger1 burger	565	38	37	28
Half Original Steak1 half sub	515	37	46	20
MG Shrimp Salad1 salad	497	36	53	15

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.

Miami Grill: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Grilled Chicken Sandwich1 sandwich	355	30	8.5
MG Mahi Salad1 salad	376	31	8.2
Grilled Chicken Sandwich with Cheese1 sandwich	421	34	8.1
Grilled Chicken Club - Bacon & Cheese1 sandwich	487	39	8.0
MS Chicken Breast Club1 salad	596	46	7.7
MG Chicken Breast Club1 salad	495	38	7.7
Half Italian Cheesesteak1 half sub	504	38	7.5
MS Big Havana Burger1 burger	708	53	7.5
Half Classic Steak1 half sub	523	38	7.3
Turkey Wrap1 wrap	372	27	7.3

High-protein breakfast

Miami Grill: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Breakfast Pita - Steak1 sandwich	595	36	47	28
Breakfast Pita - Ham1 sandwich	555	31	47	28
Breakfast Sub1 sandwich	380	22	42	13

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Questions

What item under 1,000 calories has the most protein at Miami Grill?

Chicken Philly Steak (1 sub): 73 g protein, 965 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Miami Grill?

At 400 calories or less, the most protein comes from MG Mahi Salad (1 salad): 31 g protein, 376 calories; Grilled Chicken Sandwich (1 sandwich): 30 g protein, 355 calories; Turkey Wrap (1 wrap): 27 g protein, 372 calories.

What is a high-protein breakfast at Miami Grill?

Breakfast Pita - Steak (1 sandwich): 36 g protein, 595 calories; Breakfast Pita - Ham (1 sandwich): 31 g protein, 555 calories; Breakfast Sub (1 sandwich): 22 g protein, 380 calories.

Where do these Miami Grill numbers come from?

From the nutrition information Miami Grill publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Miami Grill item

See all 210 items, sorted by protein

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

Every Miami Grill item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Fish Boat1 boat	4,638	109	516	233
Seafood Boat1 boat	4,581	108	528	225
20 Grilled Wings with celery, blue cheese, onions, peppers1 order	1,826	104	87	122
20 Grilled Wings with celery, blue cheese1 order	1,581	101	57	107
Italian Cheesesteak1 sub	1,008	76	95	35
20 Naked Wings with celery, blue cheese1 order	1,820	76	14	161
Chicken Philly Works1 sub	1,191	75	99	55
20 Boneless Wings with celery, blue cheese1 order	2,390	75	112	172
Chicken Philly Steak1 sub	965	73	92	33
Fajita Cheesesteak1 sub	1,118	73	122	37
The Works Cheesesteak1 sub	1,204	73	100	57
Classic Cheesesteak1 sub	979	71	93	35
Original Cheesesteak1 sub	964	70	91	35
Meatball Sub1 sub	1,115	65	97	52
Nacho Ordinary Cheesesteak1 sub	1,230	62	136	48
Shrimp Boat1 boat	3,108	59	346	169
Turkey Club Sub with all toppings1 sub	783	55	95	20
MS Big Havana Burger1 burger	708	53	41	37
Ham & Cheese Sub with all toppings1 sub	731	53	96	16
10 Grilled Wings with fries, celery, blue cheese, onions, peppers1 order	1,149	53	58	79
Deli Sub with all toppings1 sub	821	52	94	26
10 Grilled Wings with fries, celery, blue cheese1 order	1,050	52	49	72
20 Breaded Wings with celery, blue cheese1 order	2,120	51	88	172
Turkey Sub with all toppings1 sub	685	47	95	13
Cheese Veggie Sub with all toppings1 sub	916	47	91	39
MS Chicken Breast Club1 salad	596	46	36	31
Tuna Sub with all toppings1 sub	729	46	84	23
Chicken Tender Sub1 sub	979	45	123	33
MR Cheese Quesadilla, fries, cookie (add drink)1 kids meal	824	44	44	54
MS Rodeo Burger1 burger	849	44	70	42
MS Bacon Cheeseburger1 burger	630	43	37	33
MS Bistro Burger1 burger	776	43	45	47
Seafood Combo Platter1 platter	1,848	43	213	91
Seafood Combo Basket1 basket	1,706	42	197	83
MG Bacon Cheeseburger1 burger	596	40	37	31
10 Naked Wings with fries, celery, blue cheese1 order	1,170	40	27	99
10 Boneless Wings with fries, celery, blue cheese1 order	1,455	40	76	105
Grilled Chicken Club - Bacon & Cheese1 sandwich	487	39	39	18
Half Chicken Philly Steak1 half sub	545	39	46	23
Half Chicken Philly Works1 half sub	657	39	50	34
Grilled Shrimp Platter1 platter	972	39	124	34
MG Chicken Breast Club1 salad	495	38	35	23
Half Italian Cheesesteak1 half sub	504	38	47	17
Half Classic Steak1 half sub	523	38	47	20
MS Cheeseburger1 burger	565	38	37	28
Half Works Cheesesteak1 half sub	636	38	50	31
Gyro Platter with Fries and Side Salad1 platter	1,220	38	82	82
Half Original Steak1 half sub	515	37	46	20
MG Shrimp Caesar Salad1 salad	679	37	36	42
Chicken Caesar Wrap1 wrap	680	37	50	36
MS Chicken Tender Club1 salad	727	37	55	41
MS Nacho Ordinary Burger1 burger	734	37	62	36
Grilled Chicken Platter with Fries and Side Salad1 platter	795	37	72	40
Fish and Chips Platter1 platter	1,724	37	189	89
MG Shrimp Salad1 salad	497	36	53	15
Half Fajita Cheesesteak1 half sub	559	36	61	18
Breakfast Pita - Steak1 sandwich	595	36	47	28
Fish and Chips Basket1 basket	1,583	36	173	81
MG Cheeseburger1 burger	530	35	37	26
MG Kids Burger, fries, cookie (add drink)1 kids meal	960	35	85	52
Grilled Chicken Sandwich with Cheese1 sandwich	421	34	39	13
Miami Subs Burger1 burger	498	34	36	23
Chicken Caesar Pita1 sandwich	620	34	48	32
Breakfast Pita - Bacon1 sandwich	624	34	46	34
MG Chicken Caesar Salad1 salad	693	34	36	45
Chicken Caesar Salad1 salad	696	34	37	45
Breakfast Pita - Sausage1 sandwich	715	34	47	44
Grilled Mahi Platter1 platter	851	33	105	33
Kaiser Sandwich - Steak1 sandwich	453	32	36	19
Grilled Chicken Pita1 sandwich	472	32	47	17
Half Meatball Sub1 half sub	558	32	49	26
MG Mahi Caesar Salad1 salad	637	32	34	41
MG Mahi Salad1 salad	376	31	33	14
Miami Grill Burger1 burger	463	31	36	21
Breakfast Pita - Ham1 sandwich	555	31	47	28
Half Nacho Ordinary Cheesesteak1 half sub	615	31	68	24
Grilled Chicken Sandwich1 sandwich	355	30	38	8
Tuna Salad1 salad	477	30	35	26
Kaiser Sandwich - Bacon1 sandwich	481	30	35	24
Kaiser Sandwich - Sausage1 sandwich	573	30	36	34
El Grande - Sausage1 serving	604	30	40	35
Half Turkey Club Sub with all toppings1 half sub	408	29	48	11
Tuna Wrap1 wrap	478	29	45	21
El Grande - Bacon1 serving	512	29	39	25
5 Grilled Wings with fries, celery, blue cheese, onions, peppers1 order	905	29	56	63
Kids Cheese Burger, fries, cookie (add drink)1 kids meal	1,033	29	94	59
Chicken Tenders Platter - 5 tenders with Fries and Cole Slaw1 platter	1,231	29	90	83
Veggie Wrap1 wrap	620	28	48	35
MG Grilled Chicken Strips, fries, cookie (add drink)1 kids meal	660	28	54	37
5 Grilled Wings with fries, celery, blue cheese1 order	807	28	47	56
10 Breaded Wings with fries, celery, blue cheese1 order	1,320	28	64	105
Half Ham & Cheese Sub with all toppings1 half sub	365	27	48	8
Turkey Wrap1 wrap	372	27	48	9
Kaiser Sandwich - Ham1 sandwich	413	27	36	18
El Grande - Ham1 serving	444	27	40	19
Half Cheese Veggie Sub with all toppings1 half sub	498	27	46	22
Tuna Pita1 sandwich	498	27	45	24
Half Deli Sub with all toppings1 half sub	420	26	50	13
Veggie Pita1 sandwich	584	26	49	31
Gyro Sandwich on pita1 sandwich	730	26	54	46
Chicken Tenders - 5 tenders5 piece	775	26	53	51
99 Cent Pita1 sandwich	449	25	43	20
Kids Burger, fries, cookie (add drink)1 kids meal	966	25	93	54
Half Turkey Sub with all toppings1 half sub	342	24	48	6
Half Tuna Sub with all toppings1 half sub	364	23	42	11
Breakfast Sub1 sandwich	380	22	42	13
Half Chicken Tender Sub1 half sub	490	22	62	17
5 Naked Wings with fries, celery, blue cheese1 order	890	22	47	67
5 Boneless Wings with fries, celery, blue cheese1 order	988	22	50	74
Shrimp and Chips Platter1 platter	1,186	21	133	65
Greek Salad1 salad	443	20	43	25
Fish Sandwich1 sandwich	684	20	81	29
Pancake Platter1 platter	757	20	73	45
Shrimp and Chips Basket1 basket	1,044	20	117	56
Kids Tenders, fries, cookie (add drink)1 kids meal	850	19	87	47
MG Chicken Nuggets (boneless), fries, cookie (add drink)1 kids meal	884	19	73	56
Chicken Tenders Platter - 3 tenders with Fries and Coleslaw1 platter	955	19	77	63
Chocolate Shake1 shake	794	18	111	35
Garden Salad (no dressing)1 salad	393	17	35	22
Chicken Tender Sandwich1 sandwich	481	17	49	23
Chili Dog1 hot dog	410	16	30	27
Chili Cheese Dog1 hot dog	450	16	33	29
Chicken Tenders - 3 tenders3 piece	499	16	40	30
5 Breaded Wings with fries, celery, blue cheese1 order	920	16	44	74
Vanilla Shake1 shake	752	15	81	35
Kids Hot Dog, fries, cookie (add drink)1 hot dog	800	15	76	50
Kids 4 Wings, fries, cookie (add drink)1 kids meal	830	15	68	56
Cookies and Cream Shake1 cookie	894	15	116	40
Black Beans1 serving	220	14	42	0
Strawberry Shake1 shake	667	14	86	29
Jalapeno Bites - 9 Pieces9 piece	746	14	85	38
Nathan’s Chili-Cheese Fries Large1 serving	1,030	14	78	74
Nathan’s Chili Fries Large1 serving	950	13	72	69
Pancakes w/Strawberries1 serving	540	11	112	6
MG Caesar Salad1 salad	541	11	34	40
Caesar Salad1 salad	546	11	35	40
Nathan’s Chili Fries Regular1 serving	660	11	49	48
Nathan’s Chili-Cheese Fries Regular1 serving	720	11	53	52
Pancakes1 serving	810	11	151	21
Hot Dog1 hot dog	290	10	24	18
Cheese Dog1 hot dog	330	10	27	20
Mozzarella Sticks1 serving	370	10	28	24
Kids Corn Nuggets, fries, cookie (add drink)1 kids meal	860	10	72	59
Black Beans and Rice1 serving	195	9	39	0
Nathan’s Cheese Fries Large1 serving	910	9	72	64
Jalapeno Bites - 5 Pieces5 piece	450	8	55	21
Key Lime Pie1 serving	632	8	100	19
Nathan’s Fries Large1 serving	830	8	66	60
French Toast Sticks (6each)6 piece	691	7	80	17
Ice Cream Scoop Chocolate1 scoop	312	6	38	15
Ice Cream Scoop Cookies and Cream1 cookie	312	6	38	15
Cheesecake1 serving	538	6	63	30
Nathan’s Cheese Fries Regular1 serving	600	6	48	42
Onion Rings1 serving	700	6	56	51
Seasoned Fries Large1 serving	780	6	60	56
Ice Cream Scoop Vanilla1 scoop	293	5	35	15
Nathan’s Fries Regular1 serving	540	5	43	39
Side Greek Salad1 salad	75	4	7	5
Fiesta Rice1 serving	170	4	36	1
Cole Slaw - Miami Grill (5 oz.)5 oz	187	4	24	11
Ice Cream Scoop Strawberry1 scoop	262	4	35	12
Kids Breakfast1 serving	405	4	57	8
Seasoned Fries small1 serving	520	4	40	37
Side Caesar1 salad	221	3	6	20
Oatmeal Raisin Cookies1 cookie	230	3	34	10
Chocolate Chip Cookies1 cookie	250	3	32	13
White Chocolate Macademia Nut Cookie1 cookie	260	3	33	13
Side Garden Salad1 salad	30	2	6	0
Waffle Cone Add1 cone	90	2	20	1
Kettle Chips1 serving	210	2	16	15
Hash Browns (6 each)6 piece	180	1	14	14
Cole Slaw - Miami Subs (5 oz.)5 oz	241	1	27	14
Coffee - 16 oz.16 fl oz	5	0.1	0	0.1
Iced Coffee - 16 oz.16 fl oz	5	0.1	0	0.1
Coke Zero - 20 oz.20 fl oz	0	0	0	0
Diet Coke - 20 oz.20 fl oz	0	0	0	0
Diet Coke - 20 oz. Bottles20 fl oz bottle	0	0	0	0
Diet Coke - 28 oz.28 fl oz	0	0	0	0
Sprite Zero - 20 oz.20 fl oz	0	0	0	0
Tea Unsweetened - 20 oz20 fl oz	0	0	0	0
Tea Unsweetened - 28 oz28 fl oz	0	0	0	0
Sprite Zero - 28 oz.28 fl oz	5	0	0	0
Cake Cone Add1 cone	25	0	5	0
Sugar Cone Add1 cone	50	0	10	0.5
Dr. Pepper - 20 oz.20 fl oz	160	0	44	0
Minute Maid Lemonade - 20 oz.20 fl oz	170	0	48	0
Mr. Pibb Xtra - 20 oz.20 fl oz	170	0	47	0
Pink Lemonade HI-C - 20 oz.20 fl oz	170	0	48	0
Sprite - 20 oz.20 fl oz	170	0	47	0
Coca-Cola - 20 oz.20 fl oz	180	0	49	0
Fanta Orange - 20 oz.20 fl oz	190	0	52	0
Fruit Punch - 20 oz.20 fl oz	190	0	52	0
Barqs Rootbeer - 20 oz.20 fl oz	200	0	55	0
Nathan’s Lemonade - 20 oz.20 fl oz	218.2	0	53	0
Dr. Pepper - 28 oz.28 fl oz	220	0	61	0
Tea Sweet - 20 oz.20 fl oz	229	0	59	0
Coca-Cola - 20 oz. Bottles20 fl oz bottle	240	0	65	0
Minute Maid Lemonade - 28 oz.28 fl oz	240	0	67	0
Mr. Pibb Xtra - 28 oz.28 fl oz	240	0	66	0
Pink Lemonade HI-C - 28 oz.28 fl oz	240	0	67	0
Sprite - 20 Bottles1 bottle	240	0	64	0
Sprite - 28 oz.28 fl oz	240	0	66	0
Coca-Cola - 28 oz.28 fl oz	250	0	68	0
Fruit Punch - 28 oz.28 fl oz	260	0	72	0
Fanta Orange - 28 oz.28 fl oz	270	0	73	0
Barqs Rootbeer - 28 oz.28 fl oz	280	0	76	0
SMOOTHIE MANGO - 20 oz.20 fl oz	300	0	82	0
Nathan’s Lemonade - 28 oz.28 fl oz	306.2	0	74	0
SMOOTHIE STRAWBERRY - 20 oz.20 fl oz	310	0	84	0
Tea Sweet - 28 oz.28 fl oz	321	0	83	0