Pit StopRoosters: high-protein, low-calorie picks
Here are the 178 Roosters items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Roosters publishes (see the source).
97 items are 400 calories or less. 60 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Cajun Chicken Fingers-full size (74 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Cajun Chicken Fingers-full sizefull size | 390 | 74 | 0 | 9 |
| Grilled Chicken Fingers-full sizefull size | 400 | 74 | 0 | 9 |
| Traditional Wings - 5 (fried)5 wings | 400 | 50 | 10 | 18 |
| Kid's Boneless Fried Chicken Wings (3)1 kid's serving | 310 | 39 | 7 | 14 |
| Grilled Marinated Chicken Fingers-half sizehalf size | 230 | 38 | 0 | 8 |
| Grilled Cajun Chicken Fingers-half sizehalf size | 200 | 37 | 0 | 4.5 |
| Hand-Breaded Fried Chicken Fingers-half sizehalf size | 360 | 37 | 8 | 20 |
| Roosters Homemade Chili1 serving | 210 | 16 | 29 | 4.5 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Marinated Chicken Fingers-full sizefull size | 470 | 75 | 0 | 16 |
| Boneless Wings - 5 (fried)5 wings | 520 | 65 | 12 | 24 |
| Grilled Chicken Sandwich1 serving | 430 | 44 | 46 | 7 |
| Fried Chicken Sandwich (fried)1 serving | 530 | 40 | 54 | 18 |
| Turkey Burger1 serving | 440 | 36 | 46 | 13 |
| Kid's Cheeseburger with American Cheese1 kid's serving | 440 | 27 | 37 | 21 |
| Quarter-Pound Cheeseburger with American Cheese1 serving | 450 | 26 | 38 | 21 |
| Cheesy Bacon Wedges (fried)1 serving | 590 | 18 | 48 | 37 |
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 |
|---|---|---|---|
| Grilled Cajun Chicken Fingers-full sizefull size | 390 | 74 | 19.0 |
| Grilled Chicken Fingers-full sizefull size | 400 | 74 | 18.5 |
| Grilled Cajun Chicken Fingers-half sizehalf size | 200 | 37 | 18.5 |
| Grilled Marinated Chicken Fingers-half sizehalf size | 230 | 38 | 16.5 |
| Grilled Marinated Chicken Fingers-full sizefull size | 470 | 75 | 16.0 |
| Kid's Boneless Fried Chicken Wings (3)1 kid's serving | 310 | 39 | 12.6 |
| Traditional Wings - 10 (fried)10 wings | 800 | 100 | 12.5 |
| Boneless Wings - 5 (fried)5 wings | 520 | 65 | 12.5 |
| Hand-Breaded Fried Chicken Fingers-full sizefull size | 710 | 73 | 10.3 |
| Hand-Breaded Fried Chicken Fingers-half sizehalf size | 360 | 37 | 10.3 |
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Questions
What item under 1,000 calories has the most protein at Roosters?
Traditional Wings - 10 (fried) (10 wings): 100 g protein, 800 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Roosters?
At 400 calories or less, the most protein comes from Grilled Cajun Chicken Fingers-full size (full size): 74 g protein, 390 calories; Grilled Chicken Fingers-full size (full size): 74 g protein, 400 calories; Traditional Wings - 5 (fried) (5 wings): 50 g protein, 400 calories.
Where do these Roosters numbers come from?
From the nutrition information Roosters publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.