Pit StopRoyal Farms: high-protein, low-calorie picks
Here are the 271 Royal Farms items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Royal Farms publishes (see the source).
82 items are 400 calories or less. 100 have 30 g of protein or more. The most protein at 400 calories or less is Grill Chicken Sub Roll (31 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grill Chicken Sub Roll1 each | 390 | 31 | 54 | 6 |
| Grill Chicken, Potato Roll1 each | 320 | 30 | 39 | 5 |
| Grill Chicken Croissant1 each | 310 | 23 | 26 | 11 |
| Ham Cheese (Subs)1 each | 300 | 22 | 37 | 8 |
| Turkey Cheese1 each | 320 | 22 | 37 | 10 |
| Italian Cheese1 each | 380 | 21 | 37 | 17 |
| Burger (Burgers Hot Dogs Warmer)1 each | 380 | 20 | 29 | 21 |
| Burger Sub1 each | 400 | 20 | 32 | 21 |
| Burger (Sliders)1 each | 320 | 18 | 18 | 20 |
| Thigh1 each | 350 | 18 | 7 | 28 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Two Spicy Tenders with Macaroni & Cheese1 each (355g) | 520 | 37 | 34 | 37 |
| Ham Egg Cheese Burrito1 each | 560 | 37 | 47 | 19 |
| Ham1 each | 540 | 36 | 54 | 19 |
| Roasted Smokey BBQ Chicken Sub1 each | 520 | 34 | 68 | 13 |
| Breast1 each | 580 | 32 | 17 | 43 |
| Grill Chicken Texas Toast1 each | 420 | 31 | 51 | 11 |
| Ham Egg Cheese Sub1 each | 470 | 31 | 43 | 19 |
| Turkey Texas Toast1 each | 500 | 31 | 52 | 18 |
| 2 Piece Spicy Tender1 each | 600 | 28 | 44 | 36 |
| Spicy Chicken Sandwich1 each | 460 | 27 | 44 | 21 |
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 |
|---|---|---|---|
| Grill Chicken, Potato Roll1 each | 320 | 30 | 9.4 |
| Ham Cheese Wrap1 each | 640 | 54 | 8.4 |
| Grill Chicken Sub Roll1 each | 390 | 31 | 7.9 |
| Grill Chicken Croissant1 each | 310 | 23 | 7.4 |
| Grill Chicken Texas Toast1 each | 420 | 31 | 7.4 |
| Ham Cheese (Subs)1 each | 300 | 22 | 7.3 |
| Two Spicy Tenders with Macaroni & Cheese1 each (355g) | 520 | 37 | 7.1 |
| Roasted RoFo Buffalo Chicken Wrap1 each | 760 | 53 | 7.0 |
| Turkey Cheese1 each | 320 | 22 | 6.9 |
| Roasted Smokey BBQ Chicken Wrap1 each | 800 | 54 | 6.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham Egg Cheese Burrito1 each | 560 | 37 | 47 | 19 |
| Ham Egg Cheese Sub1 each | 470 | 31 | 43 | 19 |
| Bacon Egg Cheese Sub1 each | 470 | 25 | 41 | 22 |
| Scrapple Egg Cheese Burrito1 each | 550 | 24 | 55 | 21 |
| Grill Chicken Croissant1 each | 310 | 23 | 26 | 11 |
| Breakfast Burger with Cheese1 each | 420 | 22 | 31 | 24 |
| Chicken Spicy Tender Egg Cheese Biscuit1 each | 460 | 21 | 32 | 28 |
| Sausage, Egg & Cheese Biscuit1 each | 520 | 20 | 37 | 33 |
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Questions
What item under 1,000 calories has the most protein at Royal Farms?
Roasted Cordon Bleu Bird Chicken Wrap (1 each): 65 g protein, 850 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Royal Farms?
At 400 calories or less, the most protein comes from Grill Chicken Sub Roll (1 each): 31 g protein, 390 calories; Grill Chicken, Potato Roll (1 each): 30 g protein, 320 calories; Grill Chicken Croissant (1 each): 23 g protein, 310 calories.
What is a high-protein breakfast at Royal Farms?
Ham Egg Cheese Burrito (1 each): 37 g protein, 560 calories; Ham Egg Cheese Sub (1 each): 31 g protein, 470 calories; Bacon Egg Cheese Sub (1 each): 25 g protein, 470 calories.
Where do these Royal Farms numbers come from?
From the nutrition information Royal Farms publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.