Pit StopRunza: high-protein, low-calorie picks
Here are the 112 Runza items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Runza publishes (see the source).
77 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Smothered Grilled Chicken Sandwich (34 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Smothered Grilled Chicken Sandwich1 serving | 390 | 34 | 25 | 16 |
| BBQ Grilled Chicken Sandwich1 serving | 360 | 33 | 30 | 11 |
| Classic Grilled Chicken Sandwich1 serving | 330 | 32 | 25 | 11 |
| Buffalo Grilled Chicken Sandwich1 serving | 340 | 32 | 25 | 11 |
| 1/4 Lb. Hamburger1 serving | 340 | 24 | 22 | 17 |
| Junior Cheeseburger (Plain)1 serving | 310 | 19 | 18 | 17 |
| 2 Piece Chicken Strip1 serving | 250 | 18 | 21 | 10 |
| Homemade Chili1 serving | 280 | 18 | 25 | 12 |
| Junior Swiss Cheese Mushroom Burger1 serving | 310 | 18 | 19 | 18 |
| Junior Hamburger (Plain)1 serving | 240 | 16 | 17 | 11 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/2 Lb. Double Hamburger1 serving | 550 | 43 | 22 | 31 |
| Spicy Jack Grilled Chicken Sandwich1 serving | 450 | 37 | 25 | 22 |
| 4 Piece Chicken Strip1 serving | 500 | 36 | 42 | 20 |
| Regular Popcorn Chicken1 serving | 600 | 32 | 38 | 36 |
| 1/4 Lb. Spicy Jack Burger1 serving | 510 | 30 | 25 | 32 |
| 1/4 Lb. Bacon Cheeseburger1 serving | 450 | 29 | 23 | 27 |
| 1/4 Lb. Cheeseburger1 serving | 410 | 27 | 23 | 23 |
| 1/4 Lb. Swiss Cheese Mushroom Burger1 serving | 450 | 27 | 25 | 27 |
| Cheese Runza® Sandwich1 serving | 560 | 22 | 65 | 22 |
| Swiss Cheese Mushroom Runza® Sandwich1 serving | 570 | 22 | 66 | 22 |
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 |
|---|---|---|---|
| Classic Grilled Chicken Sandwich1 serving | 330 | 32 | 9.7 |
| Buffalo Grilled Chicken Sandwich1 serving | 340 | 32 | 9.4 |
| BBQ Grilled Chicken Sandwich1 serving | 360 | 33 | 9.2 |
| Smothered Grilled Chicken Sandwich1 serving | 390 | 34 | 8.7 |
| Spicy Jack Grilled Chicken Sandwich1 serving | 450 | 37 | 8.2 |
| 1/2 Lb. Double Hamburger1 serving | 550 | 43 | 7.8 |
| 4 Piece Chicken Strip1 serving | 500 | 36 | 7.2 |
| Junior Hamburger (Plain)1 serving | 240 | 16 | 6.7 |
| 1/4 Lb. Cheeseburger1 serving | 410 | 27 | 6.6 |
| 1/4 Lb. Bacon Cheeseburger1 serving | 450 | 29 | 6.4 |
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Questions
What item under 1,000 calories has the most protein at Runza?
1/2 Lb. Double Hamburger (1 serving): 43 g protein, 550 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Runza?
At 400 calories or less, the most protein comes from Smothered Grilled Chicken Sandwich (1 serving): 34 g protein, 390 calories; BBQ Grilled Chicken Sandwich (1 serving): 33 g protein, 360 calories; Classic Grilled Chicken Sandwich (1 serving): 32 g protein, 330 calories.
Where do these Runza numbers come from?
From the nutrition information Runza publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.