Sonny's BBQ: high-protein, low-calorie picks

Here are the 135 Sonny's BBQ items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Sonny's BBQ publishes (see the source).

62 items are 400 calories or less. 70 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Tenders (Kids) (47 g).

Most protein, 400 calories or less

Sonny's BBQ: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Chicken Tenders (Kids)1 kids entree	380	47	26	10
Regular Smoked Turkey Sandwich1 sandwich	400	39	33	13
Chargrilled Chicken Sandwich1 sandwich	390	33	38	11
Sliced Turkey Sandwich (Kids)1 sandwich	350	31	33	11
House Dry-Rubbed Ribs (Kids)2 bones	290	20	0	23
Sweet & Smokey Ribs (Kids)2 bones	330	20	9	24
Hot Dog (Kids)1 sandwich	310	11	26	18
Mac & Cheese1 side	320	10	26	19

Most protein, 400 to 600 calories

Sonny's BBQ: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Large Smoked Turkey Sandwich1 sandwich	500	56	33	17
Large Pulled Chicken Sandwich1 sandwich	540	56	41	16
Regular Sliced Brisket Sandwich1 sandwich	540	39	33	28
Regular Sliced Pork Sandwich1 sandwich	510	35	33	26
Regular Pulled Chicken Sandwich1 sandwich	430	34	46	12
Pulled Pork Sandwich (Kids)1 sandwich	490	29	36	25
Hamburger (Kids)1 sandwich	430	26	33	22
Smokin' Caesar Salad1 salad	540	17	31	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.

Sonny's BBQ: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Chicken Tenders (Kids)1 kids entree	380	47	12.4
Chicken Wings, Dry-Rub1 appetizer	800	91	11.4
Large Smoked Turkey Sandwich1 sandwich	500	56	11.2
Smoked Wings1 appetizer	750	83	11.1
Large Pulled Chicken Sandwich1 sandwich	540	56	10.4
Sliced Turkey Sandwich (Kids)1 sandwich	350	31	8.9
Chargrilled Chicken Sandwich1 sandwich	390	33	8.5
Large Sliced Brisket Sandwich1 sandwich	710	56	7.9
Regular Chopped Brisket Sandwich1 sandwich	630	48	7.6
Large Sliced Pork Sandwich1 sandwich	660	49	7.4

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Questions

What item under 1,000 calories has the most protein at Sonny's BBQ?

Chicken Wings, Dry-Rub (1 appetizer): 91 g protein, 800 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Sonny's BBQ?

At 400 calories or less, the most protein comes from Chicken Tenders (Kids) (1 kids entree): 47 g protein, 380 calories; Regular Smoked Turkey Sandwich (1 sandwich): 39 g protein, 400 calories; Chargrilled Chicken Sandwich (1 sandwich): 33 g protein, 390 calories.

Where do these Sonny's BBQ numbers come from?

From the nutrition information Sonny's BBQ publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Sonny's BBQ item

See all 135 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Sonny's BBQ item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Smoked Chicken Dinner- 2 pc White Meat1 plate	1,440	110	101	69
Chicken Wings, Dry-Rub1 appetizer	800	91	7	46
Chicken Wings, Sauced1 appetizer	900	91	30	48
Smoked Wings w/ FL Citrus Sauce1 entree	890	84	36	46
Smoked Wings w/ Alabama White Sauce1 entree	1,050	84	10	76
Smoked Chicken Dinner- Dark & White Meat1 plate	1,180	84	120	43
Smoked Wings1 appetizer	750	83	3	45
Chopped Brisket Dinner1 plate	1,210	78	79	68
Baby Back Ribs Dinner1 plate	1,510	72	137	79
Large Chopped Brisket Sandwich1 sandwich	870	71	33	50
Prime Rib Entrée1 entree	1,110	71	39	76
Sweet and Smokey Ribs Dinner1 plate	1,580	69	139	89
Pulled Pork Dinner1 plate	1,230	68	87	71
House Dry-Rubbed Dinner1 plate	1,420	68	101	86
Smoked Turkey Dinner1 plate	990	65	101	40
Sonny's Cuban1 sandwich	1,090	63	52	69
Large Pulled Pork Sandwich1 sandwich	890	62	41	53
Sliced Brisket Dinner1 plate	1,050	62	79	57
Brisket Grilled Cheese1 sandwich	1,060	59	41	73
Sliced Pork Dinner1 plate	1,140	59	101	59
Chopped Brisket Lunch1 plate	1,140	58	97	61
Large Smoked Turkey Sandwich1 sandwich	500	56	33	17
Large Pulled Chicken Sandwich1 sandwich	540	56	41	16
Large Sliced Brisket Sandwich1 sandwich	710	56	33	39
Pulled Chicken Dinner1 plate	880	56	100	34
Candied Bacon Burger1 sandwich	990	55	65	56
Sweet Carolina Sandwich1 sandwich	860	52	51	49
Pulled Pork Lunch1 plate	1,150	52	102	63
Pick of the Pit Combo Meat - Sweet & Smokey Ribs (add-on)1 serving	460	49	7	45
Large Sliced Pork Sandwich1 sandwich	660	49	33	36
Candied Bacon Chicken Sandwich1 sandwich	710	49	54	32
Smokin' Gun Sandwich1 sandwich	810	49	48	47
Smoked Turkey Lunch1 plate	890	49	101	36
Whole Hog Sandwich1 sandwich	920	49	69	52
Sliced Brisket Lunch1 plate	1,050	49	97	55
Regular Chopped Brisket Sandwich1 sandwich	630	48	33	34
House Dry-Rubbed Lunch1 plate	1,130	48	101	63
Sweet and Smokey Ribs Lunch1 plate	1,250	48	130	65
Add Chicken Tenders (add-on)1 serving	380	47	26	10
Chicken Tenders (Kids)1 kids entree	380	47	26	10
Add Chicken - White Meat (add-on)1 serving	370	46	0	20
Smoked Chicken Lunch (white meat)1 plate	920	45	101	40
Baby Back Ribs Lunch1 plate	1,130	45	127	54
Sonny's Steakburger1 sandwich	670	44	38	38
Pulled Chicken Lunch1 plate	930	44	110	39
Sliced Pork Lunch1 plate	990	44	101	47
Regular Pulled Pork Sandwich1 sandwich	650	42	38	36
Smoked Chicken Lunch (dark meat)1 plate	870	42	108	33
Add Chopped Brisket (add-on)1 serving	420	41	0	29
Chopped Brisket (for Loaded Tots) (add-on)1 serving	420	41	0	29
Pick of the Pit Combo Meat - Chopped Brisket (add-on)1 serving	420	41	0	29
Regular Smoked Turkey Sandwich1 sandwich	400	39	33	13
Regular Sliced Brisket Sandwich1 sandwich	540	39	33	28
BBQ Cobb Salad1 salad	720	38	20	52
Pick of the Pit Combo Meat - Pulled Pork (add-on)1 serving	440	35	5	31
Regular Sliced Pork Sandwich1 sandwich	510	35	33	26
Regular Pulled Chicken Sandwich1 sandwich	430	34	46	12
Pick of the Pit Combo Meat - Smoked Chicken (add-on)1 serving	220	33	5	7
Chargrilled Chicken Sandwich1 sandwich	390	33	38	11
BBQ Pork Egg Rolls1 appetizer	1,000	33	79	61
Add Sliced Turkey (add-on)1 serving	190	32	0	8
Add Sliced Brisket (add-on)1 serving	330	32	0	22
Pick of the Pit Combo Meat - Sliced Brisket (add-on)1 serving	330	32	0	22
Pick of the Pit Combo Meat - Smoked Wings (add-on)1 serving	280	31	1	17
Sliced Turkey Sandwich (Kids)1 sandwich	350	31	33	11
Add Pulled Chicken (add-on)1 serving	200	30	5	7
Pulled Chicken (for Loaded Tots) (add-on)1 serving	200	30	5	7
Add Pulled Pork (add-on)1 serving	430	30	5	30
Pulled Pork (for Loaded Tots) (add-on)1 serving	430	30	5	30
Candied Bacon Mac & Cheese1 side	1,030	30	105	56
Pulled Pork Sandwich (Kids)1 sandwich	490	29	36	25
Add Sliced Pork (add-on)1 serving	290	27	0	20
Pick of the Pit Combo Meat - Sliced Pork (add-on)1 serving	290	27	0	20
Pick of the Pit Combo Meat - House Dry-Rubbed Ribs (add-on)1 serving	380	26	0.5	30
Hamburger (Kids)1 sandwich	430	26	33	22
Add Chicken Breast (add-on)1 serving	150	25	1	6
Loaded Tots (w/ out meat)1 appetizer	1,680	25	160	103
BBQ Salad1 salad	740	21	56	51
House Dry-Rubbed Ribs (Kids)2 bones	290	20	0	23
Sweet & Smokey Ribs (Kids)2 bones	330	20	9	24
Smokin' Caesar Salad1 salad	540	17	31	41
Skillet Potatoes1 side	760	17	60	51
Pick of the Pit Combo Meat - Baby Back Ribs (add-on)1 serving	770	16	20	52
Pick of the Pit Combo Meat - Jalapeno Cheddar Sausage (add-on)1 serving	270	15	2	23
Hot Dog (Kids)1 sandwich	310	11	26	18
Grilled Cheese (Kids)1 sandwich	410	11	37	23
Chocolate Chip Cookies1 dessert	1,000	11	148	49
Mac & Cheese1 side	320	10	26	19
Mac & Cheese (Kids)1 kids entree	320	10	26	19
Cinnamon Apple Bread Pudding1 dessert	430	10	76	10
Side Salad1 salad	170	9	13	10
Cinnamon Sugar Donut Holes w/ Sweet Tea Glaze1 dessert	1,050	9	129	57
Add Swiss (add-on)1 slice	110	8	0	9
2% Milk (Kids)1 drink	120	8	12	5
Sonny's BBQ Beans1 side	240	8	49	4.5
Corn Nuggets1 appetizer	650	8	75	35
Add Cheddar (add-on)1 slice	110	6	1	9
BBQ Dirty Rice1 side	280	6	44	9
Crinkle-Cut Fries1 side	480	6	61	23
Tater Tots1 side	540	6	53	34
Fried Pickles1 appetizer	660	6	37	54
Baked Potato1 side	290	5	38	14
Fried Okra1 appetizer	520	5	50	33
Garlic Bread1 side	170	4	18	9
Baked Sweet Potato1 side	230	4	39	7
Banana Pudding1 dessert	320	4	54	11
Broccoli1 side	30	3	6	0
Add American (add-on)1 slice	70	3	1	5
Corn1 side	100	2	14	5
Homemade Coleslaw1 side	130	2	12	9
Kid's Ice Cream1 dessert	130	2	15	7
Cornbread1 side	180	2	31	4.5
Potato Salad1 side	270	2	25	18
Green Beans1 side	30	1	5	0.5
Sonny's Smokin' BBQ Sauce (add-on)1 serving	50	1	12	0
Coca-Cola Zero1 drink	0	0	0	0
Dasani Water1 drink	0	0	0	0
Diet Coke1 drink	0	0	0	0
Sprite Zero1 drink	0	0	0	0
Sonny's Unsweet Tea1 drink	5	0	1	0
Fruit Juice - Apple Juice (Kids)1 drink	35	0	9	0
Sonny's Mild BBQ Sauce (add-on)1 serving	50	0	13	0
Sonny's Original Sauce (add-on)1 serving	60	0	15	0
Sonny's Sizzlin' Sweet BBQ Sauce (add-on)1 serving	60	0	13	0.5
Sonny's Sweet BBQ Sauce (add-on)1 serving	70	0	16	1
Sonny's Sweet Tea1 drink	170	0	44	0
Sprite1 drink	170	0	44	0
Barq's Root Beer1 drink	190	0	54	0
Hi-C Flashn' Fruit Punch1 drink	190	0	54	0
Hi-C Poppin' Pink Lemonade1 drink	190	0	51	0
Minute Maid Lemonade1 drink	190	0	51	0
Coca-Cola1 drink	230	0	65	0
Pibb Xtra1 drink	230	0	65	0
Cherry Coca-Cola1 drink	250	0	70	0
Fanta Orange1 drink	270	0	75	0