Norms: high-protein, low-calorie picks

Here are the 291 Norms items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Norms publishes (see the source).

104 items are 400 calories or less. 136 have 30 g of protein or more. The most protein at 400 calories or less is Lemon Pepper Chicken Breast (46 g).

Most protein, 400 calories or less

Norms: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Lemon Pepper Chicken Breast1 serving	345	46	1	16
Kids Grilled BBQ Chicken1 serving	338	39	30	6
6 oz Sirloin Steak1 serving	364	34	0	24
Ham and Eggs1 serving	352	31	7	23
Low Fat Milk20 fl oz	338	25	33	13
Bacon and Eggs1 serving	392	25	1	31
Turkey Sausage1 serving	210	24	0	14
Kids Grilled Boneless Whitefish1 serving	274	24	38	4
Chicken Tenders, 31 serving	398	22	31	21
Turkey Sandwich, Half1 serving	315	21	29	14

Most protein, 400 to 600 calories

Norms: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Lemon Pepper Chicken Breast, Lo Cal1 serving	590	52	46	21
Liver and Onions1 serving	507	50	35	18
Garlic Mushroom Chicken1 serving	460	48	2	27
1/2 Lb New York Steak1 serving	527	47	0	36
New York Steak and Eggs, Lo Cal1 serving	529	47	1	36
Spicy Tucson Turkey Melt1 serving	554	47	39	23
Sirloin Steak and Eggs1 serving	596	46	1	44
1/2 Lb Filet Mignon1 serving	560	45	1	41
Roast Turkey Dinner1 serving	518	36	61	14
Country Fried Chicken1 serving	537	34	37	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.

Norms: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Grilled Ham1 serving	120	18	15.0
Lemon Pepper Chicken Breast1 serving	345	46	13.3
Kids Grilled BBQ Chicken1 serving	338	39	11.5
Turkey Sausage1 serving	210	24	11.4
Kids Half Turkey Sandwich on Whole Wheat1 serving	182	20	11.0
Pork Chops Dinner1 serving	730	77	10.5
Garlic Mushroom Chicken1 serving	460	48	10.4
Liver and Onions1 serving	507	50	9.9
6 oz Sirloin Steak1 serving	364	34	9.3
1/2 Lb New York Steak1 serving	527	47	8.9

High-protein breakfast

Norms: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
New York Steak and Eggs, Lo Cal1 serving	529	47	1	36
Sirloin Steak and Eggs1 serving	596	46	1	44
Veggie Omelette1 serving	576	34	10	42
The Classic Omelette1 serving	489	32	3	37
Ham and Eggs1 serving	352	31	7	23
Bacon and Eggs1 serving	392	25	1	31
Kids Hotcakes and Egg1 serving	568	19	67	24
Loaded Hash Browns1 serving	407	16	33	22

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Questions

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

Pork Chops Dinner (1 serving): 77 g protein, 730 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from Lemon Pepper Chicken Breast (1 serving): 46 g protein, 345 calories; Kids Grilled BBQ Chicken (1 serving): 39 g protein, 338 calories; 6 oz Sirloin Steak (1 serving): 34 g protein, 364 calories.

What is a high-protein breakfast at Norms?

New York Steak and Eggs, Lo Cal (1 serving): 47 g protein, 529 calories; Sirloin Steak and Eggs (1 serving): 46 g protein, 596 calories; Veggie Omelette (1 serving): 34 g protein, 576 calories.

Where do these Norms numbers come from?

From the nutrition information Norms publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Norms item

See all 291 items, sorted by protein

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

Every Norms item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Inside Out Chicken Enchiladas1 serving	1,829	129	126	90
Inside Out Steak Enchiladas1 serving	1,963	117	127	107
Pork Chops and Eggs1 serving	1,112	92	33	65
Chile Verde Chicken Burrito1 serving	1,410	92	150	47
Chipotle Bacon Chicken Quesadilla1 serving	1,283	90	65	73
Garlic Mushroom Chicken Alfredo1 serving	1,753	85	143	93
The One Pounder Porterhouse Steak and Eggs1 serving	1,257	84	1	99
Grilled Chicken Alfredo1 serving	1,547	83	141	72
Cheddar Mac N Cheese1 serving	1,523	82	60	104
Blackened Chicken Fettuccini1 serving	1,386	80	128	61
Red Chile Steak Burrito1 serving	1,538	80	152	65
Pork Chops Dinner1 serving	730	77	4	43
New York Steak Trio1 serving	1,490	77	77	97
3/4 Lb T-Bone Steak and Chicken Tenders1 serving	1,430	76	41	107
Modern Chicken Parmigiana1 serving	1,814	75	173	93
Grilled Chicken Fiesta Salad1 serving	1,066	72	57	60
New York Steak and Eggs, 10 oz1 serving	890	71	1	64
3/4 Lb T-Bone Steak and Shrimp Scampi1 serving	949	71	5	70
1 Lb Porterhouse1 serving	1,025	71	0	80
The One-Pounder Porterhouse Steak1 serving	1,025	71	0	80
Chorizo and Egg Breakfast Burrito1 serving	1,335	71	114	66
Inside Out Enchilada Omelette1 serving	1,318	70	71	81
Cajun Chicken Sandwich1 serving	942	69	61	47
1/2 Lb New York Steak and Chicken Tenders1 serving	1,298	69	41	95
Chicken Caesar Salad1 serving	1,008	67	38	65
3/4 Lb T-Bone Steak and Eggs1 serving	890	66	1	67
New York Steak and 10 Breaded Shrimp1 serving	882	65	60	41
3/4 Lb T-Bone Steak and Breaded Shrimp1 serving	905	65	44	51
1/2 Lb New York Steak and Shrimp Scampi1 serving	817	64	5	58
Bigger Better Breakfast Burrito1 serving	1,266	64	92	70
Classic Sirloin Trio1 serving	1,328	64	77	85
Greek Chicken Salad1 serving	1,016	60	43	66
Sirloin Steak Bigger Better Breakfast1 serving	1,017	60	29	71
Chef's Sampler Platter1 serving	1,821	60	208	85
New York Steak and Eggs, 8 oz1 serving	759	59	1	55
1/2 Lb New York Steak and Breaded Shrimp1 serving	773	58	44	39
French Toast, 2 Eggs and a Country Sausage Patty1 serving	1,763	57	86	128
Lumberjack Breakfast1 serving	1,780	57	130	111
New York Steak, Lo Cal1 serving	806	56	60	37
French Toast, 2 Eggs and Ham1 serving	1,259	56	90	72
Crispy Fried Fish Tacos1 serving	1,270	56	169	43
Country Fried Beef Steak and Eggs1 serving	876	55	77	38
3/4 Lb T-Bone Steak1 serving	658	54	0	48
Bone-In Wings, 101 serving	817	53	38	48
Country Kitchen Skillet1 serving	1,192	53	78	73
Chilaquiles Roja1 serving	1,312	53	157	48
Lemon Pepper Chicken Breast, Lo Cal1 serving	590	52	46	21
Wild Caught Whitefish, Grilled1 serving	767	52	24	53
Fisherman's Combo Platter1 serving	948	52	61	57
Buffalo Chicken Salad1 serving	980	52	65	57
Huevos Rancheros1 serving	1,185	52	116	54
1/2 Rack of Baby Back Ribs and Sirloin Steak1 serving	1,287	52	49	98
Classic Bigger Better French Toast1 serving	1,388	52	89	89
Liver and Onions1 serving	507	50	35	18
Wild Caught Whitefish, Blackened1 serving	698	50	9	52
Wild Caught Whitefish, Fried1 serving	758	50	23	53
Norms Original Patty Melt1 serving	783	50	32	52
Chilaquiles Verde1 serving	1,073	50	128	41
3 Hotcakes, 2 Eggs and a Country Sausage Patty1 serving	1,733	50	103	122
Garlic Mushroom Steak1 serving	732	49	3	57
California Cobb Salad1 serving	797	49	38	49
Buffalo Chicken Tenders (Entrees)1 serving	1,199	49	93	70
3 Hotcakes, 2 Eggs and Ham1 serving	1,229	49	107	66
Garlic Mushroom Chicken1 serving	460	48	2	27
Gobble Gobble Bigger Better Breakfast1 serving	667	48	31	40
Blackened Salmon Fillet1 serving	801	48	16	62
Fruit Topped Bigger Better Breakfast1 serving	1,175	48	100	63
King's Hawaiian Cheeseburger Sliders1 serving	1,175	48	74	78
1/2 Rack of Baby Back Ribs, Chicken Tenders and Shrimp1 serving	1,510	48	115	96
1/2 Lb New York Steak1 serving	527	47	0	36
New York Steak and Eggs, Lo Cal1 serving	529	47	1	36
Spicy Tucson Turkey Melt1 serving	554	47	39	23
Country Fried Chicken Breasts and Eggs1 serving	769	47	38	47
Melting Pot Omelette1 serving	801	47	10	61
Buffalo Chicken Tenders (Appetizers)1 serving	1,028	47	68	63
Lemon Pepper Chicken Breast1 serving	345	46	1	16
Sirloin Steak and Eggs1 serving	596	46	1	44
The Avo-Gobble1 serving	733	46	40	44
Chicken Tenders Value Meal1 serving	966	46	87	48
Honey Mustard Tenders1 serving	1,337	46	96	86
1/2 Lb Filet Mignon1 serving	560	45	1	41
Cowboy BBQ Bacon Cheeseburger1 serving	781	45	62	38
Grilled Salmon1 serving	933	45	5	82
Blackened Salmon Caesar Salad1 serving	1,005	45	43	74
El Benedicto1 serving	1,046	45	104	50
Buffalo Ranch Cheeseburger1 serving	575	44	3	42
California Omelette1 serving	720	44	14	52
BBB Breakfast Sandwich1 serving	906	44	39	63
Honey Mustard Chicken Tenders1 serving	1,169	44	71	80
Habanero Jalapeno Bacon Cheeseburger1 serving	736	43	14	55
Country Fried Steak1 serving	644	42	76	18
Open Face Turkey Sandwich1 serving	718	42	97	17
Traditional Ham Dinner1 serving	853	42	113	29
Chicken and Waffle1 serving	813	41	58	48
1/2 Rack of Baby Back Ribs and Fried Chicken Tenders1 serving	1,320	40	79	94
Kids Grilled BBQ Chicken1 serving	338	39	30	6
California Burger1 serving	638	38	9	49
The Clubhouse1 serving	757	38	59	40
Norms Ultimate Meat Loaf1 serving	802	38	24	60
Fish and Chips1 serving	841	38	57	52
Hand Battered Fish and Chips1 serving	954	38	67	60
Classic Bigger Better 1/2 Waffle1 serving	1,047	38	54	76
French Toast and 2 Eggs1 serving	1,139	38	84	68
French Toast, 2 Eggs and Bacon or Link Sausage1 serving	1,139	38	84	68
Classic Eggs Benedict1 serving	711	37	64	34
Fettuccini Alfredo1 serving	1,293	37	141	65
Belgian Waffle, 2 Eggs and a Country Sausage Patty1 serving	1,327	37	47	112
Roast Turkey Dinner1 serving	518	36	61	14
Bacon Cheeseburger1 serving	545	36	5	41
Belgian Waffle, 2 Eggs and Ham1 serving	823	36	51	56
Garden Veggie Skillet1 serving	866	36	70	49
The 4 Deuces1 serving	954	36	67	57
Classic Bigger Better Breakfast1 serving	712	35	32	48
Crispy Chicken Cheese and Bacon Sandwich1 serving	735	35	46	46
King's Hawaiian French Toast1 serving	1,265	35	111	76
6 oz Sirloin Steak1 serving	364	34	0	24
Sirloin Steak Add On for Salads1 serving	364	34	0	24
Country Fried Chicken1 serving	537	34	37	28
Crispy Chicken Breasts1 serving	537	34	37	28
Veggie Omelette1 serving	576	34	10	42
Turkey Breast Sandwich1 serving	361	33	4	25
Smothered Ground Beef Steak1 serving	563	33	10	43
All Bacon Bigger Better Breakfast1 serving	622	33	29	40
Kids Grilled Cheese Sandwich1 serving	731	33	38	49
Three Cheese Melt1 serving	731	33	38	49
Baby Back Ribs, Full Rack1 serving	819	33	44	56
The Classic Omelette1 serving	489	32	3	37
Bone-In Wings, 61 serving	491	32	23	29
Turkey Burger1 serving	671	32	52	36
Country Sausage and Eggs1 serving	856	32	3	79
SoCal Breakfast with French Toast1 serving	1,058	32	86	63
Ham and Eggs1 serving	352	31	7	23
3 Hotcakes and 2 Eggs1 serving	1,109	31	101	62
3 Hotcakes, 2 Eggs and Bacon or Link Sausage1 serving	1,109	31	101	62
Norms Classic Hamburger1 serving	465	30	5	35
Mediterranean Primavera Pasta1 serving	1,229	30	141	63
Mozzarella Cheese Sticks1 serving	547	29	61	25
Mediterranean Omelette1 serving	612	29	47	34
Tuna Melt1 serving	703	29	23	56
1/2 Rack of Baby Back Ribs and Breaded Shrimp1 serving	795	29	83	38
Chocolate Milk20 fl oz	500	28	80	8
BLTA1 serving	688	27	41	46
Bone-In Wings, 51 serving	410	26	19	24
Low Fat Milk20 fl oz	338	25	33	13
Bacon and Eggs1 serving	392	25	1	31
1/4 Wedge Salad1 serving	783	25	33	61
SoCal Breakfast1 serving	883	25	67	55
French Toast1 serving	907	25	83	49
Caesar Salad (Salads)1 serving	944	25	56	70
Turkey Sausage1 serving	210	24	0	14
Kids Grilled Boneless Whitefish1 serving	274	24	38	4
Veggie Burger1 serving	511	24	67	15
Cali-Cado Benny1 serving	772	24	65	45
Ham Sandwich1 serving	361	23	11	27
Sausage Links and Eggs1 serving	612	23	1	55
Fiesta Salad1 serving	621	23	39	43
Chicken Tenders, 31 serving	398	22	31	21
Fried Shrimp1 serving	410	22	68	6
Kids Fried Chicken Tenders1 serving	769	22	40	59
Turkey Sandwich, Half1 serving	315	21	29	14
Kids Fish Fry1 serving	462	21	17	35
Kids Half Turkey Sandwich on Whole Wheat1 serving	182	20	19	3
1/4 Pound Hamburger1 serving	360	20	5	28
Loaded Baked Potato1 serving	488	20	56	19
Kids Hotcakes and Egg1 serving	568	19	67	24
Original Recipe Sausage Patty1 serving	624	19	2	60
Stack of Three Hotcakes1 serving	877	19	100	43
Grilled Ham1 serving	120	18	6	4
1/2 Pastrami Sandwich1 serving	390	18	30	20
Kids Spaghetti Marinara1 serving	469	18	83	8
Belgian Waffle and 2 Eggs1 serving	703	18	45	52
Belgian Waffle, 2 Eggs and Bacon or Link Sausage1 serving	703	18	45	52
SoCal Breakfast with 1/2 Waffle1 serving	717	18	51	50
Basket of Onion Rings1 serving	944	18	186	12
Black Beans1 serving	319	17	51	5
Loaded Mashed Potatoes1 serving	485	17	33	31
Ham Sandwich, Half1 serving	315	16	32	15
Loaded Hash Browns1 serving	407	16	33	22
Single Loaded Hash Browns1 serving	407	16	33	22
Loaded French Fries1 serving	427	16	30	26
Hand-Dipped Chocolate Milkshake1 shake	724	16	97	28
Strawberry Cheesecake Topper1 serving	792	16	107	32
Blueberry Cheesecake Hotcakes1 serving	800	16	108	32
Kids Hamburger1 serving	233	15	3	18
Kids French Toast1 serving	348	15	27	19
Tuna Salad Sandwich1 serving	549	15	7	53
Mini Corn Dogs1 serving	996	15	60	80
Hand-Dipped Vanilla Milk Shake1 shake	504	14	49	27
Hand-Dipped Strawberry Milkshake1 shake	579	14	68	27
Kids Little Chef Salad1 serving	96	13	9	2
2 Eggs1 serving	232	13	1	19
2 Eggs, Any Style1 serving	232	13	1	19
Mac-N-Cheese Jalapeno and Bacon1 serving	285	13	23	15
Bacon, Lettuce and Tomato Sandwich1 serving	379	13	5	34
Classic Breakfast1 serving	430	13	1	41
Turkey Bacon1 serving	100	12	2	6
Bacon1 serving	160	12	0	12
Tuna Salad Sandwich, Half1 serving	409	12	30	28
Kids Hotcakes1 serving	452	12	67	14
Fruit Topped Hotcakes1 serving	462	12	67	15
Kids Strawberry Hotcakes1 serving	595	12	97	16
Caramel Apple Cinnamon Hotcakes1 serving	700	12	119	17
Birthday Hotcake Topper1 serving	795	12	137	21
Spam1 serving	312	11	2	29
Fried Shrimp, 61 serving	163	10	24	3
Lentil Soup with Green Beans and Red Peppers1 serving	190	10	32	6
Kids Mac N Cheese1 serving	242	10	23	12
Umami Bomb1 serving	285	10	23	16
BLT Sandwich, Half1 serving	320	10	29	19
Sausage Links1 serving	380	10	0	36
Basket of Frings1 serving	564	10	103	11
Chicken Tortilla with Tortilla Strips Soup1 serving	149	9	22	3
Brownie A La Mode1 serving	765	9	106	32
Cottage Cheese1 serving	50	8	2	1
Onion Rings1 serving	393	8	78	5
Super Scooper Schooner Ice Cream Sundae1 serving	542	8	48	33
Classic Cheesecake1 serving	633	8	80	33
Caesar Salad (Side Items)1 serving	255	7	13	20
Chocolate Chip Cookie Sundae1 serving	465	7	64	20
White Chocolate Raspberry Cheesecake1 serving	620	7	56	42
Chocolate Fudge Cake1 serving	723	7	132	25
Kids Bacon or Sausage Breakfast1 serving	116	6	0	10
One Egg1 serving	116	6	0	10
Hot Baked Potato1 serving	231	6	51	0
Cheese Toast1 serving	301	6	22	21
Chocolate Chip Waffle1 serving	598	6	91	23
Chicken and Sausage Gumbo1 serving	111	5	15	3
Orange Juice20 fl oz	275	5	65	0
Biscuit and Gravy1 serving	321	5	47	12
Basket of Crisp French Fries1 serving	341	5	50	13
Belgian Waffle1 serving	471	5	44	33
Strawberry Waffle1 serving	513	5	81	19
Tomato Juice20 fl oz	109	4	22	0
Turkey Bacon or Turkey Sausage and Eggs, Lo Cal1 serving	134	4	26	2
Fresh Squeezed Orange Juice1 drink	193	4	46	0
Mashed Potatoes and Gravy1 serving	249	4	32	12
Kids Ice Cream Sundae1 serving	253	4	22	15
Dutch Apple Pie A La Mode1 serving	500	4	68	24
Broccoli and Cauliflower Mix1 serving	93	3	6	7
Hash Browns1 serving	150	3	29	3
Spanish Rice1 serving	152	3	28	3
Small Ice Cream Sundae1 serving	157	3	14	9
French Fries1 serving	170	3	25	7
Side of Crisp French Fries1 serving	170	3	25	7
Home Fries1 serving	193	3	36	4
Rice Pilaf1 serving	196	3	36	5
Mashed Potatoes1 serving	228	3	28	12
Green Beans with Red Peppers1 serving	80	2	8	5
Broccoli, Cauliflower and Baby Carrot Mix1 serving	91	2	7	6
Hot Chocolate1 drink	120	2	21	3
Vanilla Ice Cream1 serving	120	2	12	7
Garlic Mushrooms1 serving	206	2	2	21
Mug Root Beer Float1 serving	220	2	41	7
Cajun Tots1 serving	509	2	36	41
Mixed Green Salad1 serving	21	1	4	0
Fried Jalapeno1 serving	26	1	2	2
Fresh Vegetables1 serving	29	1	7	0
Fresh Fruit1 serving	34	1	8	0
1/4 Avocado1 serving	68	1	3	6
Squash Medley1 serving	69	1	5	5
Baby Carrots1 serving	86	1	9	5
Mango Mousse Cake1 serving	159	1	22	7
Raspberry Mousse Cake1 serving	168	1	25	7
Mocha Mousse Cake1 serving	173	1	25	7
Coffee1 serving	0	0	0	0
Cold Brew Coffee1 drink	0	0	0	0
Decaf Coffee1 serving	0	0	0	0
Diet Pepsi20 fl oz	0	0	0	0
Hot Tea1 drink	0	0	0	0
Iced Tea20 fl oz	0	0	0	0
Toast or English Muffin and Jelly, Plating (2 slices)1 serving	35	0	9	0
Specialty Coffee1 drink	43	0	3	3
Specialty Decaf Coffee1 drink	43	0	3	3
Build Your Own Sundae1 serving	48	0	4	3
Horchata Agua Fresca20 fl oz	56	0	14	0
Jamaica Agua Fresca20 fl oz	56	0	14	0
Tropical Mango Vitamin Water20 fl oz	60	0	17	0
Arnold Palmer1 drink	65	0	16	0
Mountain Dew Black Cherry Kickstart20 fl oz	100	0	28	0
Strawberry Melon Brisk Iced Tea20 fl oz	100	0	29	0
Raspberry Brisk Iced Tea20 fl oz	113	0	30	0
Mug Root Beer20 fl oz	125	0	36	0
Pepsi20 fl oz	125	0	34	0
Starry Lemon Lime Soda20 fl oz	125	0	33	0
Lemonade20 fl oz	130	0	33	0
Sweet Tea20 fl oz	132	0	33	0
Tropicana Orange Twister20 fl oz	163	0	44	0
Manzanita Sol Apple Soda20 fl oz	200	0	55	0
Passion Fruit Orange Guava Juice20 fl oz	200	0	48	0
Apple Juice20 fl oz	275	0	70	0
Kids Birthday Cake Hotcake Topper1 serving	343	0	71	7