Pit StopRib City: high-protein, low-calorie picks
Here are the 118 Rib City items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Rib City publishes (see the source).
63 items are 400 calories or less. 52 have 30 g of protein or more. The most protein at 400 calories or less is Smoked Turkey 1 Pound (89 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Smoked Turkey 1 Pound1 lb | 400 | 89 | 8 | 0 |
| Beef 1/2 Pound1/2 lb | 290 | 49 | 0 | 8 |
| Smoked Turkey 1/2 Pound1/2 lb | 200 | 45 | 4 | 0 |
| Chicken on the Green1 serving | 350 | 42 | 3 | 18 |
| Buffalo Chicken Salad (plain)1 serving | 280 | 41 | 3 | 9 |
| Grilled Chicken Breast Plate1 serving | 340 | 41 | 0 | 18 |
| Chicken Tender Basket (plain)1 serving | 270 | 40 | 0 | 9 |
| Sliced Pork 1/2 Pound1/2 lb | 380 | 39 | 0 | 25 |
| Beef Dinner1 serving | 220 | 36 | 0 | 6 |
| Turkey Dinner1 serving | 150 | 33 | 3 | 0 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beef 1 Pound1 lb | 580 | 97 | 0 | 16 |
| Pound Tenders (plain) (serves 4)1 lb | 540 | 81 | 0 | 19 |
| Riblet Dinner1 serving | 580 | 64 | 1 | 33 |
| Riblet Plate1 serving | 490 | 53 | 1 | 28 |
| Skyscraper Beef (on 2 slices of garlic toast)1 serving | 550 | 51 | 37 | 20 |
| BBQ Chicken & Beef1 serving | 460 | 48 | 3 | 28 |
| Skyscraper Turkey (on 2 slices of garlic toast)1 serving | 470 | 48 | 41 | 13 |
| Grilled Chicken (with Lettuce, Tomato and Onion, on seeded bun)1 serving | 580 | 48 | 43 | 22 |
| Rib City Club1 serving | 490 | 44 | 7 | 32 |
| BBQ Chicken & Pork1 serving | 500 | 44 | 4 | 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.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Smoked Turkey 1/2 Pound1/2 lb | 200 | 45 | 22.5 |
| Turkey Dinner1 serving | 150 | 33 | 22.0 |
| Turkey Plate1 serving | 100 | 22 | 22.0 |
| Turkey Deluxe1 serving | 110 | 23 | 20.9 |
| Beef 1/2 Pound1/2 lb | 290 | 49 | 16.9 |
| Beef Dinner1 serving | 220 | 36 | 16.4 |
| Beef Plate1 serving | 150 | 24 | 16.0 |
| Beef Salad1 serving | 160 | 25 | 15.6 |
| Pound Tenders (plain) (serves 4)1 lb | 540 | 81 | 15.0 |
| Chicken Tender Basket (plain)1 serving | 270 | 40 | 14.8 |
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Questions
What item under 1,000 calories has the most protein at Rib City?
Beef 1 Pound (1 lb): 97 g protein, 580 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Rib City?
At 400 calories or less, the most protein comes from Smoked Turkey 1 Pound (1 lb): 89 g protein, 400 calories; Beef 1/2 Pound (1/2 lb): 49 g protein, 290 calories; Smoked Turkey 1/2 Pound (1/2 lb): 45 g protein, 200 calories.
Where do these Rib City numbers come from?
From the nutrition information Rib City publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.