Pit StopPret A Manger: high-protein, low-calorie picks
Here are the 337 Pret A Manger items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Pret A Manger published, as listed on assets.ctfassets.net.
280 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Power Breakfast Frittata (31 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Power Breakfast Frittata1 serving | 320 | 31 | 7 | 16 |
| Egg White Greek Frittata1 serving | 210 | 28 | 6 | 6 |
| Chobani Strawberry Yogurt Protein Pot1 serving | 250 | 24 | 27 | 5 |
| White Chicken Chili - Small1 small soup | 370 | 24 | 29 | 18 |
| Pumpkin Spice Yogurt Pot1 serving | 280 | 23 | 33 | 6 |
| Dragon Fruit Yogurt Protein Pot1 serving | 260 | 22 | 30 | 7 |
| Egg & Cheddar Roll1 serving | 390 | 21 | 44 | 16 |
| Chobani 20g Protein Mixed Berry Vanilla Yogurt Drink1 serving | 170 | 20 | 14 | 3 |
| Turmeric Chicken & Farro Soup - Large1 large soup | 240 | 20 | 28 | 4.5 |
| Egg Omelette & Cheddar Roll1 serving | 360 | 19 | 44 | 13 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Chicken Chili - Large1 large soup | 550 | 36 | 43 | 27 |
| Chicken Parm Hot Wrap - (LAX Only)1 serving | 570 | 36 | 59 | 21 |
| Pret's Chicken Parm Wrap1 serving | 570 | 36 | 60 | 21 |
| Buffalo Chicken Melt1 serving | 520 | 31 | 50 | 24 |
| Chicken & Strawberry Salad1 serving | 460 | 28 | 17 | 32 |
| Pret's Bacon, Egg & Cheddar Roll1 serving | 490 | 28 | 44 | 22 |
| Bacon, Egg & Cheddar Sourdough Breakfast Half Baguette1 serving | 500 | 28 | 36 | 25 |
| Pret's Italian Turkey Club Sandwich1 serving | 520 | 28 | 49 | 25 |
| Pret's Tuna & Cucumber Sandwich1 serving | 540 | 28 | 40 | 30 |
| BBQ Pulled Pork Melt1 serving | 470 | 27 | 59 | 14 |
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 |
|---|---|---|---|
| Egg White Greek Frittata1 serving | 210 | 28 | 13.3 |
| Chobani 20g Protein Mixed Berry Vanilla Yogurt Drink1 serving | 170 | 20 | 11.8 |
| Power Breakfast Frittata1 serving | 320 | 31 | 9.7 |
| Chobani Strawberry Yogurt Protein Pot1 serving | 250 | 24 | 9.6 |
| Cappuccino - 20 fl oz20 fl oz | 170 | 15 | 8.8 |
| Dragon Fruit Yogurt Protein Pot1 serving | 260 | 22 | 8.5 |
| Turmeric Chicken & Farro Soup - Large1 large soup | 240 | 20 | 8.3 |
| Pumpkin Spice Yogurt Pot1 serving | 280 | 23 | 8.2 |
| White Chicken Chili - Large1 large soup | 550 | 36 | 6.5 |
| Chicken Parm Hot Wrap - (LAX Only)1 serving | 570 | 36 | 6.3 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Power Breakfast Frittata1 serving | 320 | 31 | 7 | 16 |
| Egg White Greek Frittata1 serving | 210 | 28 | 6 | 6 |
| Pret's Bacon, Egg & Cheddar Roll1 serving | 490 | 28 | 44 | 22 |
| Bacon, Egg & Cheddar Sourdough Breakfast Half Baguette1 serving | 500 | 28 | 36 | 25 |
| Southwestern Bacon Breakfast Wrap1 serving | 520 | 26 | 45 | 22 |
| Turkey & Swiss Croissant (Hot Food)1 serving | 480 | 25 | 33 | 29 |
| Turkey & Swiss Croissant (Now Auditioning, select NYC shops)1 serving | 510 | 25 | 33 | 33 |
| Southwestern Breakfast Wrap1 serving | 540 | 25 | 62 | 22 |
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Questions
What item under 1,000 calories has the most protein at Pret A Manger?
White Chicken Chili - Large (1 large soup): 36 g protein, 550 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Pret A Manger?
At 400 calories or less, the most protein comes from Power Breakfast Frittata (1 serving): 31 g protein, 320 calories; Egg White Greek Frittata (1 serving): 28 g protein, 210 calories; Chobani Strawberry Yogurt Protein Pot (1 serving): 24 g protein, 250 calories.
What is a high-protein breakfast at Pret A Manger?
Power Breakfast Frittata (1 serving): 31 g protein, 320 calories; Egg White Greek Frittata (1 serving): 28 g protein, 210 calories; Pret's Bacon, Egg & Cheddar Roll (1 serving): 28 g protein, 490 calories.
Where do these Pret A Manger numbers come from?
From the nutrition information Pret A Manger publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.