Pit StopSilver Diner: high-protein, low-calorie picks
Here are the 388 Silver Diner items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Silver Diner publishes (see the source).
135 items are 400 calories or less. 158 have 30 g of protein or more. The most protein at 400 calories or less is Old Bay Fried Shrimp (6) (30 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Old Bay Fried Shrimp (6)6 shrimp | 300 | 30 | 30 | 10 |
| Chicken Tenders with Fresh Veggies (Kids)1 serving | 320 | 30 | 40 | 10 |
| Kids Chicken Tenders (BWI Airport)1 serving | 150 | 20 | 20 | 0 |
| Smoked Ham Steak (Side)1 serving | 190 | 20 | 0 | 10 |
| Encore Local Pork Sausage (Side)1 serving | 220 | 20 | 0 | 20 |
| Mom's Chicken Noodle (Bowl)1 bowl | 240 | 20 | 20 | 10 |
| Chicken Tenders (Kids)1 serving | 280 | 20 | 30 | 10 |
| Veggie Sausage (Side)1 serving | 280 | 20 | 20 | 10 |
| Kids Teriyaki Salmon1 serving | 320 | 20 | 40 | 10 |
| Chicken Tenders with Fresh Fruit (Kids)1 serving | 330 | 20 | 40 | 10 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Power Breakfast (BWI Airport)1 serving | 440 | 50 | 20 | 20 |
| Old Bay Fried Shrimp (10)10 shrimp | 490 | 50 | 50 | 10 |
| Lemon Chicken Picatta (BWI Airport)1 serving | 590 | 50 | 40 | 30 |
| Lemon Chicken Picatta1 serving | 600 | 50 | 40 | 30 |
| California Omelet1 serving | 420 | 46 | 20 | 16 |
| Cobb Salad (1 serving) (BWI Airport)1 serving | 440 | 40 | 20 | 20 |
| Crispy Chicken Tenders1 serving | 460 | 40 | 50 | 10 |
| Hamburger with Chicken1 serving | 500 | 40 | 40 | 10 |
| Buffalo Wings (5)5 wings | 590 | 40 | 0 | 50 |
| Power Breakfast1 serving | 440 | 35 | 20 | 16 |
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 |
|---|---|---|---|
| Kids Chicken Tenders (BWI Airport)1 serving | 150 | 20 | 13.3 |
| Power Breakfast (BWI Airport)1 serving | 440 | 50 | 11.4 |
| California Omelet1 serving | 420 | 46 | 11.0 |
| Smoked Ham Steak (Side)1 serving | 190 | 20 | 10.5 |
| Old Bay Fried Shrimp (10)10 shrimp | 490 | 50 | 10.2 |
| Chicken Tenders with Fresh Veggies (Kids)1 serving | 320 | 30 | 9.4 |
| Cobb Salad (1 serving) (BWI Airport)1 serving | 440 | 40 | 9.1 |
| Encore Local Pork Sausage (Side)1 serving | 220 | 20 | 9.1 |
| Crispy Chicken Tenders1 serving | 460 | 40 | 8.7 |
| Lemon Chicken Picatta (BWI Airport)1 serving | 590 | 50 | 8.5 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Power Breakfast (BWI Airport)1 serving | 440 | 50 | 20 | 20 |
| Power Breakfast1 serving | 440 | 35 | 20 | 16 |
| Avocado Toast & Eggs (Blue Plate)1 serving | 500 | 20 | 40 | 30 |
| Kids Breakfast (BWI Airport)1 serving | 530 | 20 | 60 | 20 |
| Caramel French Toast & Egg, no meat (Senior Blue Plate)1 serving | 570 | 20 | 50 | 20 |
| One Egg with Bacon (Senior Blue Plate)1 serving | 600 | 20 | 80 | 30 |
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Questions
What item under 1,000 calories has the most protein at Silver Diner?
Organic Bison Huevos Rancheros (1 serving): 70 g protein, 930 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Silver Diner?
At 400 calories or less, the most protein comes from Old Bay Fried Shrimp (6) (6 shrimp): 30 g protein, 300 calories; Chicken Tenders with Fresh Veggies (Kids) (1 serving): 30 g protein, 320 calories; Kids Chicken Tenders (BWI Airport) (1 serving): 20 g protein, 150 calories.
What is a high-protein breakfast at Silver Diner?
Power Breakfast (BWI Airport) (1 serving): 50 g protein, 440 calories; Power Breakfast (1 serving): 35 g protein, 440 calories; Avocado Toast & Eggs (Blue Plate) (1 serving): 20 g protein, 500 calories.
Where do these Silver Diner numbers come from?
From the nutrition information Silver Diner publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.