Pit StopRodizio Grill: high-protein, low-calorie picks
Here are the 226 Rodizio Grill items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Rodizio Grill publishes (see the source).
209 items are 400 calories or less. 8 have 30 g of protein or more. The most protein at 400 calories or less is Ribs, BBQ Pork (21 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ribs, BBQ Pork4.3 oz | 326 | 21 | 6 | 24 |
| Marinated Chicken Thighs2.5 oz | 145 | 20 | 0.1 | 6 |
| Shrimp Polenta2 oz | 157 | 18 | 9 | 5 |
| Feijoada - Black Bean Stew3 oz | 208 | 17 | 9 | 14 |
| Scrambled Eggs3 oz | 199 | 16 | 2 | 14 |
| Pork Loin with Parmesan Cheese2 oz | 186 | 15 | 0.1 | 14 |
| Chicken Wrapped with Bacon1.5 oz | 122 | 14 | 0 | 7 |
| Sanduba Linguica1 serving | 295 | 14 | 34 | 10 |
| Linguica (Pork Sausage)2 oz | 160 | 12 | 0 | 12 |
| Pastrami Tray2 oz | 177 | 12 | 3 | 14 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Wings, Marinated8 oz | 534 | 46 | 6 | 33 |
| Sanduba Sweet and Spicy Chicken1 serving | 472 | 37 | 41 | 16 |
| Beef Croquet10 oz | 431 | 35 | 39 | 13 |
| Pudim de Leite1 portion | 560 | 15 | 90 | 17 |
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 |
|---|---|---|---|
| Marinated Chicken Thighs2.5 oz | 145 | 20 | 13.8 |
| Shrimp Polenta2 oz | 157 | 18 | 11.5 |
| Chicken Wings, Marinated8 oz | 534 | 46 | 8.6 |
| Feijoada - Black Bean Stew3 oz | 208 | 17 | 8.2 |
| Beef Croquet10 oz | 431 | 35 | 8.1 |
| Sanduba Rodizio BLT1 serving | 777 | 63 | 8.1 |
| Pork Loin with Parmesan Cheese2 oz | 186 | 15 | 8.1 |
| Scrambled Eggs3 oz | 199 | 16 | 8.0 |
| Sanduba Sweet and Spicy Chicken1 serving | 472 | 37 | 7.8 |
| Frango a Passarinho1 portion | 752 | 51 | 6.8 |
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Questions
What item under 1,000 calories has the most protein at Rodizio Grill?
Sanduba Rodizio BLT (1 serving): 63 g protein, 777 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Rodizio Grill?
At 400 calories or less, the most protein comes from Ribs, BBQ Pork (4.3 oz): 21 g protein, 326 calories; Marinated Chicken Thighs (2.5 oz): 20 g protein, 145 calories; Shrimp Polenta (2 oz): 18 g protein, 157 calories.
Where do these Rodizio Grill numbers come from?
From the nutrition information Rodizio Grill publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.