Minit Mart: high-protein, low-calorie picks

Here are the 75 Minit Mart items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Minit Mart publishes (see the source).

32 items are 400 calories or less. 16 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Salad (44 g).

Most protein, 400 calories or less

Minit Mart: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Grilled Chicken Salad1 item	400	44	33	10
Grilled Chicken Sandwich1 item	310	36	29	6
Roast Beef Wheat Wedge1 item	370	36	31	14
Roast Beef White Wedge1 item	390	36	32	13
Grilled Chicken Sandwich (second Minit Mart list)1 item	320	28	36	8
BBQ Pulled Pork Sandwich1 item	340	28	27	13
Turkey & Cheese Sub1 item	380	28	40	14
Chef Salad1 item	340	25	32	13
Spicy Chicken Sandwich1 item	390	23	41	15
Meatloaf Sandwich1 item	320	22	33	12

Most protein, 400 to 600 calories

Minit Mart: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Roast Beef & Cheese Sub1 item	490	40	39	21
Roast Beef BLT Salad1 item	500	32	32	25
Turkey Chef Salad1 item	490	31	32	24
Buffalo Chicken Sandwich1 item	490	30	60	15
Ham N Cheese Sub1 item	420	28	44	15
Garden Salad1 item	490	27	33	27
Cheeseburger1 item	560	26	28	39
Hot & Spicy Chicken Sandwich1 item	430	25	46	17
Homestyle Chicken Sandwich1 item	430	24	47	17
Hamburger1 item	510	23	27	34

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.

Minit Mart: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Grilled Chicken Sandwich1 item	310	36	11.6
Grilled Chicken Salad1 item	400	44	11.0
Roast Beef Wheat Wedge1 item	370	36	9.7
Roast Beef White Wedge1 item	390	36	9.2
Grilled Chicken Sandwich (second Minit Mart list)1 item	320	28	8.8
BBQ Pulled Pork Sandwich1 item	340	28	8.2
Roast Beef & Cheese Sub1 item	490	40	8.2
Turkey Wheat Wedge1 item	240	18	7.5
Turkey & Cheese Sub1 item	380	28	7.4
Chef Salad1 item	340	25	7.4

High-protein breakfast

Minit Mart: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Sausage, Egg, and Cheese Bagel1 item	530	20	50	26
Chicken Biscuit1 item	570	19	55	30
Ham, Egg and Cheese Croissant1 item	470	18	39	26
Bacon, Egg and Cheese Croissant1 item	510	18	39	32
Sausage, Egg and Cheese Muffin1 item	440	17	25	30
Sausage, Egg, and Cheese Croissant (second Minit Mart list)1 item	520	17	34	34
Chicken Salad Croissant1 item	570	17	45	36
Sausage, Egg and Cheese Biscuit1 item	600	17	41	41

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Questions

What item under 1,000 calories has the most protein at Minit Mart?

Grilled Chicken Salad (1 item): 44 g protein, 400 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Minit Mart?

At 400 calories or less, the most protein comes from Grilled Chicken Salad (1 item): 44 g protein, 400 calories; Grilled Chicken Sandwich (1 item): 36 g protein, 310 calories; Roast Beef Wheat Wedge (1 item): 36 g protein, 370 calories.

What is a high-protein breakfast at Minit Mart?

Sausage, Egg, and Cheese Bagel (1 item): 20 g protein, 530 calories; Chicken Biscuit (1 item): 19 g protein, 570 calories; Ham, Egg and Cheese Croissant (1 item): 18 g protein, 470 calories.

Where do these Minit Mart numbers come from?

From the nutrition information Minit Mart 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 Minit Mart item

See all 75 items, sorted by protein

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

Every Minit Mart item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Meat Lovers Pizza (Whole)1 whole pizza	2,210	81	259	92
Pepperoni Pizza (Whole)1 whole pizza	1,950	70	258	70
Sausage Pizza (Whole)1 whole pizza	1,880	66	259	63
Cheese Pizza (Whole)1 whole pizza	1,690	59	258	45
Grilled Chicken Salad1 item	400	44	33	10
Angus Bacon Cheeseburger1 item	690	44	45	36
Southern Fried Chicken Salad1 item	700	42	45	37
Roast Beef & Cheese Sub1 item	490	40	39	21
Angus Cheeseburger1 item	640	40	45	32
Grilled Chicken Sandwich1 item	310	36	29	6
Roast Beef Wheat Wedge1 item	370	36	31	14
Roast Beef White Wedge1 item	390	36	32	13
Bacon Cheeseburger1 item	660	33	27	47
Roast Beef BLT Salad1 item	500	32	32	25
Turkey Chef Salad1 item	490	31	32	24
Buffalo Chicken Sandwich1 item	490	30	60	15
Grilled Chicken Sandwich (second Minit Mart list)1 item	320	28	36	8
BBQ Pulled Pork Sandwich1 item	340	28	27	13
Turkey & Cheese Sub1 item	380	28	40	14
Ham N Cheese Sub1 item	420	28	44	15
Garden Salad1 item	490	27	33	27
Cheeseburger1 item	560	26	28	39
Chef Salad1 item	340	25	32	13
Hot & Spicy Chicken Sandwich1 item	430	25	46	17
Homestyle Chicken Sandwich1 item	430	24	47	17
Spicy Chicken Sandwich1 item	390	23	41	15
Hamburger1 item	510	23	27	34
Meatloaf Sandwich1 item	320	22	33	12
Smokehouse Sausage, Egg, and Cheese Biscuit1 item	630	21	40	43
Breaded Chicken Sandwich1 item	440	20	43	20
Sausage, Egg, and Cheese Bagel1 item	530	20	50	26
BBQ Rib1 item	370	19	45	14
Chicken Biscuit1 item	570	19	55	30
RIB-B-Q Sandwich1 item	570	19	52	32
Sausage, Egg and Cheese Croissant1 item	620	19	39	43
Biscuits n gravy large1 serving (size 2)	1,050	19	100	62
Turkey Wheat Wedge1 item	240	18	31	8
Ham Wheat Wedge1 item	270	18	33	9
Ham, Egg and Cheese Croissant1 item	470	18	39	26
Bacon, Egg and Cheese Croissant1 item	510	18	39	32
Turkey White Wedge1 item	260	17	32	7
Ham White Wedge1 item	280	17	34	8
Sausage, Egg and Cheese Muffin1 item	440	17	25	30
Sausage, Egg, and Cheese Croissant (second Minit Mart list)1 item	520	17	34	34
Chicken Salad Croissant1 item	570	17	45	36
Sausage, Egg and Cheese Biscuit1 item	600	17	41	41
Ham, Egg and Cheese Muffin1 item	290	16	25	13
Bacon, Egg and Cheese Muffin1 item	330	16	25	19
Tuna Salad Wheat Wedge1 item	360	16	33	19
Bacon, Egg, and Cheese Croissant (second Minit Mart list)1 item	410	16	35	23
Sausage, Egg, and Cheese Muffin (second Minit Mart list)1 item	420	16	26	26
Ham. Egg and Cheese Biscuit1 item	450	16	41	24
Bacon, Egg and Cheese Biscuit1 item	490	16	41	30
Bacon, Egg, and Cheese Muffin (second Minit Mart list)1 item	310	15	27	15
Egg Salad Wheat Wedge1 item	340	15	33	18
Chicken Salad Wheat Wedge1 item	350	15	35	18
Tuna Salad White Wedge1 item	370	15	34	18
Sausage and Egg Biscuit1 item	550	15	40	37
Egg Salad White Wedge1 item	350	14	34	17
Chicken Salad White Wedge1 item	360	14	36	17
Ham and Egg Biscuit1 item	400	13	40	20
Egg and Cheese Biscuit1 item	420	11	41	24
Meat Lovers Pizza (Slice)1 item	280	10	32	12
Sausage Biscuit1 item	460	10	39	29
Pepperoni Pizza (Slice)1 item	240	9	32	9
Ham Biscuit1 item	310	9	39	12
Bacon Biscuit1 item	350	9	39	18
Biscuits n gravy small1 item	530	9	50	31
Sausage Pizza (Slice)1 item	230	8	32	8
Cheese Pizza (Slice)1 item	210	7	32	6
Corn Yogurt Muffin1 item	500	6	65	25
Chocolate Chocolate Chip Yogurt Muffin1 item	520	6	68	24
Berry Blast Yogurt Muffin1 item	400	5	55	19
Carrot Cream Yogurt Muffin1 item	440	5	59	19
Blueberry Crumb Yogurt Muffin1 item	470	5	66	21