Pit StopRoy Rogers: high-protein, low-calorie picks
Here are the 71 Roy Rogers items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Roy Rogers publishes (see the source).
23 items are 400 calories or less. 22 have 30 g of protein or more. The most protein at 400 calories or less is 3 Piece Chicken Tenders (45 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 Piece Chicken Tenders3 piece | 342 | 45 | 12 | 11 |
| Grilled Chicken Sandwich - Plain1 sandwich | 340 | 36 | 37 | 4 |
| Ham, Egg & Cheese Crescent Sandwich1 sandwich | 372 | 14 | 27 | 20 |
| Kids Roast Beef Slider1 kids serving | 175 | 13 | 21 | 4 |
| Pancake Platter with Bacon1 platter | 377 | 13 | 52 | 12 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 Piece Chicken Tenders4 piece | 456 | 60 | 16 | 15 |
| Large Roast Beef Sandwich1 sandwich | 519 | 56 | 34 | 16 |
| Whole Grain Roast Beef Sandwich1 sandwich | 451 | 40 | 37 | 14 |
| Southwest Grilled Chicken Sandwich1 sandwich | 514 | 40 | 36 | 21 |
| 3 Roast Beef Sliders3 sliders | 525 | 40 | 63 | 12 |
| Roast Beef Sandwich1 sandwich | 421 | 38 | 34 | 14 |
| Cheeseburger1 sandwich | 560 | 34 | 34 | 31 |
| Hamburger1 sandwich | 515 | 32 | 34 | 28 |
| Texas Pete® Spicy Chicken Sandwich1 sandwich | 546 | 30 | 44 | 27 |
| Sausage, Egg & Cheese Sourdough Sandwich1 sandwich | 544 | 25 | 36 | 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 |
|---|---|---|---|
| 4 Piece Chicken Tenders4 piece | 456 | 60 | 13.2 |
| Large Roast Beef Sandwich1 sandwich | 519 | 56 | 10.8 |
| Grilled Chicken Sandwich - Plain1 sandwich | 340 | 36 | 10.6 |
| Whole Grain Roast Beef Sandwich1 sandwich | 451 | 40 | 8.9 |
| Southwest Grilled Chicken Sandwich1 sandwich | 514 | 40 | 7.8 |
| 3 Roast Beef Sliders3 sliders | 525 | 40 | 7.6 |
| Hamburger1 sandwich | 515 | 32 | 6.2 |
| Cheeseburger1 sandwich | 560 | 34 | 6.1 |
| Bacon Cheeseburger1 sandwich | 627 | 37 | 5.9 |
| Double R Bar Burger1 sandwich | 601 | 34 | 5.7 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sausage, Egg & Cheese Sourdough Sandwich1 sandwich | 544 | 25 | 36 | 34 |
| Bacon, Egg & Cheese Sourdough Sandwich1 sandwich | 431 | 23 | 36 | 22 |
| Bacon, Egg & Cheese Biscuit Sandwich1 sandwich | 545 | 21 | 35 | 34 |
| Ham, Egg & Cheese Sourdough Sandwich1 sandwich | 405 | 20 | 35 | 18 |
| Bacon, Egg & Cheese Crescent Sandwich1 sandwich | 465 | 20 | 28 | 29 |
| Sausage, Egg & Cheese Biscuit Sandwich1 sandwich | 590 | 20 | 35 | 41 |
| Sausage, Egg & Cheese Crescent Sandwich1 sandwich | 510 | 19 | 28 | 36 |
| Ham, Egg & Cheese Biscuit Sandwich1 sandwich | 452 | 15 | 34 | 25 |
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Questions
What item under 1,000 calories has the most protein at Roy Rogers?
8 Piece Chicken Tenders (8 piece): 119 g protein, 912 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Roy Rogers?
At 400 calories or less, the most protein comes from 3 Piece Chicken Tenders (3 piece): 45 g protein, 342 calories; Grilled Chicken Sandwich - Plain (1 sandwich): 36 g protein, 340 calories; Ham, Egg & Cheese Crescent Sandwich (1 sandwich): 14 g protein, 372 calories.
What is a high-protein breakfast at Roy Rogers?
Sausage, Egg & Cheese Sourdough Sandwich (1 sandwich): 25 g protein, 544 calories; Bacon, Egg & Cheese Sourdough Sandwich (1 sandwich): 23 g protein, 431 calories; Bacon, Egg & Cheese Biscuit Sandwich (1 sandwich): 21 g protein, 545 calories.
Where do these Roy Rogers numbers come from?
From the nutrition information Roy Rogers publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.