Pit StopRoti: high-protein, low-calorie picks
Here are the 115 Roti items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Roti published, as listed on cdn.shopify.com.
77 items are 400 calories or less. 16 have 30 g of protein or more. The most protein at 400 calories or less is Harissa Chopped Salad (16 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Harissa Chopped Salad1 salad | 360 | 16 | 20 | 25 |
| Hummus (side)1 side | 280 | 13 | 24 | 16 |
| Mediterranean Yogurt Dip (side)1 side | 210 | 11 | 7 | 15 |
| Rainbow Veggie Bowl1 bowl | 400 | 10 | 42 | 23 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salmon and Kale Salad1 salad | 550 | 32 | 51 | 31 |
| Steak and Brussels Bowl1 bowl | 530 | 27 | 53 | 23 |
| Harvest Salad1 salad | 540 | 27 | 39 | 31 |
| Tandoori Chicken Bowl1 bowl | 540 | 27 | 76 | 13 |
| Roti Greek Salad1 salad | 560 | 26 | 31 | 38 |
| Korean Bowl1 bowl | 590 | 25 | 95 | 16 |
| Kids Rice Bowl Meal1 kids meal | 550 | 24 | 78 | 16 |
| Mike Hot Honey Harissa Salad1 salad | 550 | 24 | 25 | 40 |
| Mediterranean Sunset Salad1 salad | 500 | 23 | 19 | 37 |
| Coconut Curry Chicken Bowl1 bowl | 590 | 22 | 82 | 19 |
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 |
|---|---|---|---|
| Double Chicken Keto1 bowl | 650 | 52 | 8.0 |
| Chicken Roti and Tahini Pita1 pita | 700 | 50 | 7.1 |
| Steak Burger Pita1 pita | 760 | 54 | 7.1 |
| Salmon and Kale Salad1 salad | 550 | 32 | 5.8 |
| Za'atar Chicken Bowl1 bowl | 640 | 35 | 5.5 |
| Steak and Brussels Bowl1 bowl | 530 | 27 | 5.1 |
| Harvest Salad1 salad | 540 | 27 | 5.0 |
| Tandoori Chicken Bowl1 bowl | 540 | 27 | 5.0 |
| Roti Greek Salad1 salad | 560 | 26 | 4.6 |
| Mediterranean Sunset Salad1 salad | 500 | 23 | 4.6 |
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Questions
What item under 1,000 calories has the most protein at Roti?
Mezze Protein Bowl (1 bowl): 65 g protein, 990 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Roti?
At 400 calories or less, the most protein comes from Harissa Chopped Salad (1 salad): 16 g protein, 360 calories; Hummus (side) (1 side): 13 g protein, 280 calories; Mediterranean Yogurt Dip (side) (1 side): 11 g protein, 210 calories.
Where do these Roti numbers come from?
From the nutrition information Roti publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.