Newk's Eatery: high-protein, low-calorie picks

Here are the 168 Newk's Eatery items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Newk's Eatery published, as listed on nutritionix.com.

86 items are 400 calories or less. 45 have 30 g of protein or more. The most protein at 400 calories or less is Shrimp & Avocado Salad (25 g).

Most protein, 400 calories or less

Newk's Eatery: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Shrimp & Avocado Salad1 salad	380	25	12	22
Half Turkey Avocado Sandwich1 half sandwich	390	22	42	14
Kid's Turkey & Cheese Sandwich1 kids serving	260	21	28	5
Half Turkey & Swiss Sandwich1 half sandwich	350	21	38	10
Half Roast Beef Sandwich1 half sandwich	340	20	37	11
Kid's Ham & Cheese Sandwich1 kids serving	260	19	27	9
Half Ham & Swiss Sandwich1 half sandwich	360	19	37	13
Half Shrimp Po'Boy Sandwich1 half sandwich	360	18	42	11
Chicken Tortilla Soup - Bowl1 bowl	290	17	30	8
Kid's Toasted Grilled Cheese Sandwich1 kids serving	350	16	28	18

Most protein, 400 to 600 calories

Newk's Eatery: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Roast Beef on Wheatberry1 sandwich	600	41	73	16
Chicken Tortilla Soup - Jumbo1 jumbo	570	36	60	18
Turkey Breast on Croissant1 sandwich	560	34	44	25
Roast Beef on Croissant1 sandwich	530	33	41	24
Ham on Croissant1 sandwich	560	30	42	30
Half Pesto Chicken Sandwich1 half sandwich	420	28	39	15
Half Chicken Bacon Club Sandwich1 half sandwich	530	28	44	25
Half Newk's "Q" Sandwich1 half sandwich	540	28	39	29
Southern Salad1 salad	560	27	22	41
Margherita Pizza1 pizza	510	25	52	21

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.

Newk's Eatery: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Ultimate Salad1 salad	660	64	9.7
Tuna Salad (Trio Salad Side)1 serving	160	15	9.4
Kid's Turkey & Cheese Sandwich1 kids serving	260	21	8.1
Kid's Ham & Cheese Sandwich1 kids serving	260	19	7.3
Mediterranean Pizza1 pizza	740	53	7.2
Turkey Breast on Wheatberry1 sandwich	620	44	7.1
Roast Beef on Wheatberry1 sandwich	600	41	6.8
Half Pesto Chicken Sandwich1 half sandwich	420	28	6.7
Shrimp & Avocado Salad1 salad	380	25	6.6
Ham on Wheatberry1 sandwich	620	40	6.5

High-protein breakfast

Newk's Eatery: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Turkey Breast on Croissant1 sandwich	560	34	44	25
Roast Beef on Croissant1 sandwich	530	33	41	24
Ham on Croissant1 sandwich	560	30	42	30

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Questions

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

Ultimate Salad (1 salad): 64 g protein, 660 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from Shrimp & Avocado Salad (1 salad): 25 g protein, 380 calories; Half Turkey Avocado Sandwich (1 half sandwich): 22 g protein, 390 calories; Kid's Turkey & Cheese Sandwich (1 kids serving): 21 g protein, 260 calories.

What is a high-protein breakfast at Newk's Eatery?

Turkey Breast on Croissant (1 sandwich): 34 g protein, 560 calories; Roast Beef on Croissant (1 sandwich): 33 g protein, 530 calories; Ham on Croissant (1 sandwich): 30 g protein, 560 calories.

Where do these Newk's Eatery numbers come from?

From the nutrition information Newk's Eatery 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 Newk's Eatery item

See all 168 items, sorted by protein

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

Every Newk's Eatery item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Newk's Double Club Sandwich1 sandwich	1,160	70	88	55
Ultimate Salad1 salad	660	64	23	32
Pesto Chicken Sandwich1 sandwich	830	56	77	31
Chicken Bacon Club Sandwich1 sandwich	1,010	56	88	45
Pepperjack and Crawfish Soup - Jumbo1 jumbo	1,280	56	44	100
Cobb Salad1 salad	910	55	44	54
Newk's "Q" Pizza1 pizza	1,110	55	52	72
Mediterranean Pizza1 pizza	740	53	54	32
Tuna Salad Sandwich1 sandwich	1,000	50	79	53
BBQ Chicken Pizza1 pizza	770	49	86	24
Pesto Pasta Chicken Caesar Salad1 salad	1,020	48	48	69
Spicy Shrimp Pizza1 pizza	770	47	53	39
Newk's Club Sandwich1 sandwich	880	46	88	35
Asian Chicken Salad1 salad	720	45	49	37
Chicken Salad on Wheatberry1 sandwich	900	45	76	47
Turkey Breast on Wheatberry1 sandwich	620	44	76	15
Turkey Avocado Sandwich1 sandwich	790	44	84	28
Turkey & Swiss Sandwich1 sandwich	700	43	76	21
Newk's Favorite Salad1 salad	740	43	62	33
Sausage & Pepperoni Pizza1 pizza	880	43	52	51
Chicken Salad Sandwich1 sandwich	940	43	75	51
French Dip Sandwich1 sandwich	810	42	79	33
Roast Beef on Wheatberry1 sandwich	600	41	73	16
Ham on Wheatberry1 sandwich	620	40	74	20
Roast Beef Sandwich1 sandwich	680	40	74	21
Six Cheese Pimiento Mac & Cheese with Bacon - Full1 full	1,090	39	43	82
Ham & Swiss Sandwich1 sandwich	710	38	75	26
The Italian Sandwich1 sandwich	1,170	38	76	70
Salmon Caesar Salad1 salad	770	37	32	53
Chicken Salad on Croissant1 sandwich	830	37	44	55
Chicken Tortilla Soup - Jumbo1 jumbo	570	36	60	18
Pepperoni Pizza1 pizza	730	36	50	39
Supreme Pizza1 pizza	810	36	57	45
Newk's Club Wrap1 wrap	820	36	70	42
Newk's "Q" Wrap1 wrap	970	35	55	65
Pimiento Cheese on Wheatberry1 sandwich	990	35	78	61
Turkey Breast on Croissant1 sandwich	560	34	44	25
Atlantic Salmon (Salad Added Protein) (add-on)1 serving	480	33	0	37
Roast Beef on Croissant1 sandwich	530	33	41	24
Pimiento Cheese Sandwich1 sandwich	960	33	78	55
All-Natural Chicken (Salad Added Protein) (add-on)1 serving	170	32	0	3.5
Shrimp Po'Boy Sandwich1 sandwich	670	31	83	21
Portabella Veggie Pizza1 pizza	830	31	57	51
Ham on Croissant1 sandwich	560	30	42	30
Chicken Caesar Wrap1 wrap	820	30	52	55
Half Pesto Chicken Sandwich1 half sandwich	420	28	39	15
Half Chicken Bacon Club Sandwich1 half sandwich	530	28	44	25
Half Newk's "Q" Sandwich1 half sandwich	540	28	39	29
Pepperjack and Crawfish Soup - Bowl1 bowl	640	28	22	50
Five Cheese Mac & Cheese - Full1 full	790	28	55	49
Loaded Potato Soup - Jumbo1 jumbo	1,290	28	68	101
Southern Salad1 salad	560	27	22	41
Chipotle Shrimp Caesar Wrap1 wrap	900	27	63	60
Chicken Salad Wrap1 wrap	610	26	52	33
Shrimp & Avocado Salad1 salad	380	25	12	22
Margherita Pizza1 pizza	510	25	52	21
Portabella Veggie Sandwich1 sandwich	690	24	81	26
Half Newk's Club Sandwich1 half sandwich	440	23	44	17
Half Turkey Avocado Sandwich1 half sandwich	390	22	42	14
Half Chicken Salad Sandwich1 half sandwich	470	22	38	25
Kid's Pepperoni Pizza1 kids serving	520	22	66	18
Kid's Turkey & Cheese Sandwich1 kids serving	260	21	28	5
Half Turkey & Swiss Sandwich1 half sandwich	350	21	38	10
Half French Dip Sandwich1 half sandwich	410	21	39	17
Kid's Cheese Pizza1 kids serving	480	21	66	15
Half Roast Beef Sandwich1 half sandwich	340	20	37	11
Lobster Bisque Soup - Jumbo1 jumbo	1,460	20	94	114
Kid's Ham & Cheese Sandwich1 kids serving	260	19	27	9
Half Ham & Swiss Sandwich1 half sandwich	360	19	37	13
Half The Italian Sandwich1 half sandwich	580	19	38	35
Seasoned Shrimp (Salad Added Protein) (add-on)1 serving	110	18	0	4
Half Shrimp Po'Boy Sandwich1 half sandwich	360	18	42	11
Chicken Tortilla Soup - Bowl1 bowl	290	17	30	8
Five Cheese Mac & Cheese - Half1 half	450	17	28	29
Kid's Five Cheese Mac & Cheese1 kids serving	450	17	28	29
Half Pimiento Cheese Sandwich1 half sandwich	480	17	39	28
Kid's Toasted Grilled Cheese Sandwich1 kids serving	350	16	28	18
Six Cheese Pimiento Mac & Cheese with Bacon - Half1 half	480	16	22	36
Tuna Salad (Trio Salad Side)1 serving	160	15	2	10
Chicken Salad (Salad Added Protein) (add-on)1 serving	230	14	2	19
Pepperjack and Crawfish Soup - Cup1 cup	320	14	11	25
Loaded Potato Soup - Bowl1 bowl	650	13	34	51
Tomato Basil Soup - Jumbo1 jumbo	940	13	65	72
Chicken Salad (Trio Salad Side)1 serving	190	11	1	16
Pimiento Cheese (Trio Salad Side)1 serving	290	11	3	27
Garden Salad1 salad	310	10	25	19
Lobster Bisque Soup - Bowl1 bowl	730	10	47	57
Chicken Tortilla Soup - Cup1 cup	150	9	15	4
Peanut Butter Crispy1 each	680	9	94	29
Kids Whole Milk1 kids drink	150	8	12	8
Tomato Basil Soup - Bowl1 bowl	580	8	40	43
Coconut Cake Slice1 slice	790	8	129	27
Chocolate Cake Slice1 slice	830	8	128	36
Half Garden Salad1 half salad	140	7	7	9
Greek Salad1 salad	200	7	14	11
Caesar Salad1 salad	230	7	19	13
Loaded Potato Soup - Cup1 cup	330	7	17	26
Caramel Cake Slice1 slice	680	7	106	29
Red Velvet Cake Slice1 slice	780	7	110	36
Brownie1 each	520	6	66	27
Steak (Salad Added Protein) (add-on)1 serving	70	5	0	4
Half Caesar Salad1 half salad	180	5	16	11
Tomato Basil Soup - Cup1 cup	360	5	25	26
Lobster Bisque Soup - Cup1 cup	370	5	24	29
Half Greek Salad1 half salad	140	4	8	9
Pasta Salad1 serving	230	4	27	12
Nacho Cheese Doritos1 serving	270	4	30	14
Cheetos1 bag	300	4	26	20
Strawberry Cake Slice1 slice	750	4	126	28
The Trio1 salad	60	3	12	0
Multigrain Sun Chips1 bag	210	3	29	9
Lay's Baked Potato Chips1 bag	140	2	26	2.5
Potato Salad (Trio Salad Side)1 serving	140	2	12	9
Pasta Salad (Trio Salad Side)1 serving	150	2	17	7
Newk's Jalapeno Kettle Chips1 bag	200	2	23	11
Newk's Mesquite BBQ Kettle Chips1 bag	200	2	23	11
Newk's Original Kettle Chips1 bag	210	2	23	12
Chocolate Chunk Cookie1 each	260	2	34	13
Big Crispy1 each	280	2	60	4
Bleu Cheese Dressing (add-on)1 serving	350	2	2	37
Caesar Dressing (add-on)1 serving	330	1	2	35
Caffeine-free Diet Coke1 drink	0	0	0	0
Coke Zero1 drink	0	0	0	0
Diet Coke1 drink	0	0	0	0
Diet Dr. Pepper1 drink	0	0	0	0
Diet Sprite1 drink	0	0	0	0
Kids Caffeine-free Diet Coke1 kids drink	0	0	0	0
Kids Coke Zero1 kids drink	0	0	0	0
Kids Diet Coke1 kids drink	0	0	0	0
Kids Diet Dr. Pepper1 kids drink	0	0	0	0
Kids Diet Sprite1 kids drink	0	0	0	0
Kids Minute Maid Light Lemonade1 kids drink	5	0	2	0
Unsweetened Iced Tea1 drink	10	0	3	0
Minute Maid Light Lemonade1 drink	20	0	4	0
Fresh Fruit (Trio Salad Side)1 serving	30	0	7	0
Apple Sauce1 serving	40	0	11	0
Splenda Tea1 drink	40	0	12	0
Fresh Fruit1 serving	45	0	11	0
Kids Mountain Blast Powerade1 kids drink	80	0	21	0
Kids Apple Juice1 kids drink	100	0	24	0
Kids Hi-c Pink Lemonade1 kids drink	140	0	38	0
Kids Minute Maid Lemonade1 kids drink	140	0	38	0
Kids Cherry Coke1 kids drink	150	0	42	0
Kids Coca Cola1 kids drink	150	0	40	0
Kids Dr. Pepper1 kids drink	150	0	40	0
Kids Sprite1 kids drink	150	0	37	0
Kids Hi-c Fruit Punch1 kids drink	160	0	42	0
Kids Orange Fanta1 kids drink	160	0	44	0
Kids Root Beer1 kids drink	160	0	45	0
Kids Mello Yello1 kids drink	170	0	47	0
Mountain Blast Powerade1 drink	210	0	56	0
Ranch Dressing (add-on)1 serving	250	0	0	21
Sherry Viniagrette (add-on)1 serving	270	0	20	20
Lemon Basil Vinaigrette (add-on)1 serving	280	0	6	31
Honey Mustard Dressing (add-on)1 serving	330	0	30	23
Sweet Tea1 drink	330	0	84	0
Balsamic Vinaigrette (add-on)1 serving	350	0	4	37
Minute Maid Lemonade1 drink	360	0	100	0
Hi-c Pink Lemonade1 drink	380	0	100	0
Sprite1 drink	390	0	100	0
Cherry Coke1 drink	400	0	112	0
Coca Cola1 drink	400	0	108	0
Dr. Pepper1 drink	400	0	106	0
Hi-c Fruit Punch1 drink	420	0	112	0
Orange Fanta1 drink	430	0	118	0
Root Beer1 drink	430	0	120	0
Greek Dressing (add-on)1 serving	450	0	1	48
Mello Yello1 drink	450	0	125	0