Pit StopPerkins: high-protein, low-calorie picks
Here are the 288 Perkins items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Perkins published, as listed on a.storyblok.com.
162 items are 400 calories or less. 43 have 30 g of protein or more. The most protein at 400 calories or less is 55 Plus Grilled Chicken Breast (32 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 55 Plus Grilled Chicken Breast1 serving | 200 | 32 | 0 | 8 |
| Milk, 2% White, large1 serving | 340 | 23 | 34 | 13 |
| The Garden Salad with Chicken1 serving | 200 | 20 | 13 | 6 |
| Milk, Chocolate, large1 serving | 400 | 20 | 78 | 0 |
| Top Sirloin Steak1 serving | 350 | 19 | 1 | 29 |
| Build-Your-Own1 serving | 230 | 18 | 3 | 17 |
| 55 Plus One Egg Benedict1 serving | 400 | 17 | 40 | 20 |
| Egg Whites (3)1 serving | 110 | 15 | 2 | 4 |
| Grilled Ham1 serving | 140 | 15 | 4 | 5 |
| Milk, 2% White, small1 serving | 210 | 14 | 20 | 8 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 55 Plus Grilled Pork Chops1 serving | 560 | 58 | 8 | 32 |
| 55 Plus Pot Roast1 serving | 530 | 54 | 17 | 27 |
| Grilled Salmon1 serving | 430 | 40 | 2 | 29 |
| The Everything1 serving | 550 | 37 | 14 | 40 |
| Grilled Cajun Fish & Shrimp1 serving | 490 | 35 | 57 | 14 |
| Grilled Garlic Fish & Shrimp1 serving | 580 | 35 | 57 | 24 |
| Triple Decker Club1 serving | 600 | 32 | 3 | 49 |
| Top Sirloin Steak & Eggs1 serving | 480 | 31 | 3 | 38 |
| French Toast Platter1 serving | 580 | 31 | 53 | 27 |
| Corned Beef Hash & Eggs1 serving | 520 | 30 | 22 | 35 |
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 |
|---|---|---|---|
| 55 Plus Grilled Chicken Breast1 serving | 200 | 32 | 16.0 |
| Egg Whites (3)1 serving | 110 | 15 | 13.6 |
| Grilled Ham1 serving | 140 | 15 | 10.7 |
| 55 Plus Grilled Pork Chops1 serving | 560 | 58 | 10.4 |
| 55 Plus Pot Roast1 serving | 530 | 54 | 10.2 |
| The Garden Salad with Chicken1 serving | 200 | 20 | 10.0 |
| Grilled Salmon1 serving | 430 | 40 | 9.3 |
| Build-Your-Own1 serving | 230 | 18 | 7.8 |
| Grilled Cajun Fish & Shrimp1 serving | 490 | 35 | 7.1 |
| Milk, 2% White, large1 serving | 340 | 23 | 6.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Top Sirloin Steak & Eggs1 serving | 480 | 31 | 3 | 38 |
| French Toast Platter1 serving | 580 | 31 | 53 | 27 |
| Corned Beef Hash & Eggs1 serving | 520 | 30 | 22 | 35 |
| Brioche French Toast (2)1 serving | 590 | 26 | 63 | 26 |
| 55 Plus French Toast1 serving | 440 | 19 | 51 | 18 |
| Belgian Waffle Platter1 serving | 570 | 19 | 51 | 33 |
| 55 Plus One Egg Benedict1 serving | 400 | 17 | 40 | 20 |
| Egg Whites (3)1 serving | 110 | 15 | 2 | 4 |
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Questions
What item under 1,000 calories has the most protein at Perkins?
55 Plus Grilled Pork Chops (1 serving): 58 g protein, 560 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Perkins?
At 400 calories or less, the most protein comes from 55 Plus Grilled Chicken Breast (1 serving): 32 g protein, 200 calories; Milk, 2% White, large (1 serving): 23 g protein, 340 calories; The Garden Salad with Chicken (1 serving): 20 g protein, 200 calories.
What is a high-protein breakfast at Perkins?
Top Sirloin Steak & Eggs (1 serving): 31 g protein, 480 calories; French Toast Platter (1 serving): 31 g protein, 580 calories; Corned Beef Hash & Eggs (1 serving): 30 g protein, 520 calories.
Where do these Perkins numbers come from?
From the nutrition information Perkins publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.