Pit StopSmashburger: high-protein, low-calorie picks
Here are the 72 Smashburger items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Smashburger publishes (see the source).
16 items are 400 calories or less. 36 have 30 g of protein or more. The most protein at 400 calories or less is Crispy Chicken Strips (29 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crispy Chicken Strips1 kids serving | 380 | 29 | 19 | 21 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 Tenders3 tenders | 570 | 44 | 28 | 32 |
| Grilled Chicken Avocado Club - Single1 sandwich | 590 | 33 | 37 | 33 |
| Kids Cheeseburger1 burger | 530 | 30 | 32 | 30 |
| All-American Smash - Single1 burger | 550 | 30 | 40 | 30 |
| Kids Hamburger1 burger | 440 | 27 | 31 | 24 |
| Cup of Homestyle Chili1 cup | 500 | 19 | 16 | 41 |
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 |
|---|---|---|---|
| 3 Tenders3 tenders | 570 | 44 | 7.7 |
| Crispy Chicken Strips1 kids serving | 380 | 29 | 7.6 |
| 3 Dipped Tenders (BBQ)3 tenders | 610 | 44 | 7.2 |
| Create Your Own1 burger | 780 | 51 | 6.5 |
| Kids Hamburger1 burger | 440 | 27 | 6.1 |
| Kids Cheeseburger1 burger | 530 | 30 | 5.7 |
| Grilled Chicken Avocado Club - Single1 sandwich | 590 | 33 | 5.6 |
| All-American Smash - Single1 burger | 550 | 30 | 5.5 |
| Buffalo Chicken Sandwich1 sandwich | 750 | 40 | 5.3 |
| Crispy Chicken Sandwich1 sandwich | 680 | 35 | 5.1 |
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Questions
What item under 1,000 calories has the most protein at Smashburger?
5 Tenders (5 tenders): 73 g protein, 960 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Smashburger?
At 400 calories or less, the most protein comes from Crispy Chicken Strips (1 kids serving): 29 g protein, 380 calories.
Where do these Smashburger numbers come from?
From the nutrition information Smashburger publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.