Pit StopRutter's: high-protein, low-calorie picks
Here are the 382 Rutter's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Rutter's publishes (see the source).
337 items are 400 calories or less. 1 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Strips (21 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Strips4 oz | 280 | 21 | 17 | 14 |
| Chili With Beans1 cup | 310 | 19 | 26 | 15 |
| Chicken Pot Pie8 oz | 230 | 15 | 21 | 10 |
| Chicken Wings3 oz | 240 | 15 | 2 | 19 |
| Traveller, Philly Cheesesteak1 each | 380 | 15 | 35 | 19 |
| Wok, Lo Mein Noodles8 oz | 370 | 14 | 73 | 2 |
| Pulled Pork2 oz | 160 | 13 | 2 | 11 |
| Egg Roll, Reuben1 each | 220 | 13 | 23 | 8 |
| Meatballs, Italian3 each | 230 | 13 | 5 | 18 |
| Yuengling Battered Haddock2 each | 230 | 13 | 19 | 10 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fettuccine Alfredo1 bag | 570 | 20 | 68 | 25 |
| Pepperoni Roll1 each | 460 | 17 | 49 | 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 |
|---|---|---|---|
| Chicken Strips4 oz | 280 | 21 | 7.5 |
| Chicken Pot Pie8 oz | 230 | 15 | 6.5 |
| Chili With Beans1 cup | 310 | 19 | 6.1 |
| Personal 7" Pizza1 each | 646 | 28 | 4.3 |
| Traveller, Philly Cheesesteak1 each | 380 | 15 | 3.9 |
| Pepperoni Roll1 each | 460 | 17 | 3.7 |
| Fettuccine Alfredo1 bag | 570 | 20 | 3.5 |
| Cinnamon Roll with Cream Cheese Icing1 each | 750 | 19 | 2.5 |
| Reg Chocolate Peanut Butter Shake1 each | 761 | 16 | 2.1 |
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Questions
What item under 1,000 calories has the most protein at Rutter's?
Personal 7" Pizza (1 each): 28 g protein, 646 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Rutter's?
At 400 calories or less, the most protein comes from Chicken Strips (4 oz): 21 g protein, 280 calories; Chili With Beans (1 cup): 19 g protein, 310 calories; Chicken Pot Pie (8 oz): 15 g protein, 230 calories.
Where do these Rutter's numbers come from?
From the nutrition information Rutter's publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.