Pit StopRudy's Bar-B-Q: high-protein, low-calorie picks
Here are the 40 Rudy's Bar-B-Q items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Rudy's Bar-B-Q publishes (see the source).
18 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Turkey Breast (½ lb) (46 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey Breast (½ lb)1/2 lb | 211 | 46 | 4 | 2 |
| Pork Loin (½ lb)1/2 lb | 249 | 45 | 1 | 6 |
| Turkey Sandwich1 serving | 391 | 39 | 51 | 4 |
| Ham (½ lb)1/2 lb | 306 | 37 | 11 | 12 |
| Pork Ribs (½ lb)1/2 lb | 328 | 19 | 2 | 26 |
| Baby Back Ribs (½ lb)1/2 lb | 324 | 18 | 2 | 26 |
| Jumbo Smoked Potato1 serving | 364 | 10 | 80 | 1 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Half Chicken0.5 chickens | 529 | 44 | 3 | 37 |
| Pork Loin Sandwich1 serving | 416 | 38 | 50 | 7 |
| Pulled Pork (½ lb)1/2 lb | 420 | 33 | 9 | 28 |
| Ham Sandwich1 serving | 454 | 33 | 56 | 11 |
| Spicy Chop (½ lb)1/2 lb | 494 | 32 | 16 | 33 |
| Pulled Pork Sandwich1 serving | 530 | 30 | 55 | 21 |
| Regular Sausage Link1/2 lb | 567 | 29 | 2 | 49 |
| Jalapeño Cheddar Sausage Link1/2 lb | 569 | 29 | 2 | 49 |
| Spicy Chop Sandwich1 sandwich | 579 | 29 | 60 | 24 |
| Jumbo Smoked Potato with Meat1 lb potato with 3 oz meat | 582 | 25 | 81 | 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 |
|---|---|---|---|
| Turkey Breast (½ lb)1/2 lb | 211 | 46 | 21.8 |
| Pork Loin (½ lb)1/2 lb | 249 | 45 | 18.1 |
| Ham (½ lb)1/2 lb | 306 | 37 | 12.1 |
| Turkey Sandwich1 serving | 391 | 39 | 10.0 |
| Pork Loin Sandwich1 serving | 416 | 38 | 9.1 |
| Half Chicken0.5 chickens | 529 | 44 | 8.3 |
| Pulled Pork (½ lb)1/2 lb | 420 | 33 | 7.9 |
| Ham Sandwich1 serving | 454 | 33 | 7.3 |
| Brisket (½ lb)1/2 lb | 613 | 40 | 6.5 |
| Spicy Chop (½ lb)1/2 lb | 494 | 32 | 6.5 |
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Questions
What item under 1,000 calories has the most protein at Rudy's Bar-B-Q?
Turkey Breast (½ lb) (1/2 lb): 46 g protein, 211 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Rudy's Bar-B-Q?
At 400 calories or less, the most protein comes from Turkey Breast (½ lb) (1/2 lb): 46 g protein, 211 calories; Pork Loin (½ lb) (1/2 lb): 45 g protein, 249 calories; Turkey Sandwich (1 serving): 39 g protein, 391 calories.
Where do these Rudy's Bar-B-Q numbers come from?
From the nutrition information Rudy's Bar-B-Q publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.