Pit StopSpangles: high-protein, low-calorie picks
Here are the 245 Spangles items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Spangles publishes (see the source).
104 items are 400 calories or less. 28 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Garden Chicken Salad (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Garden Chicken Salad1 serving | 291 | 28 | 7 | 15 |
| 2 Piece Chicken Strips1 serving | 300 | 23 | 1 | 21 |
| Grilled Cheese1 serving | 400 | 12 | 37 | 21 |
| Oriental Salad (no chicken)1 serving | 280 | 11 | 19 | 19 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 Piece Chicken Strips1 serving | 540 | 45 | 2 | 35 |
| Crispy Oriental Chicken Salad1 serving | 580 | 34 | 20 | 40 |
| Grilled Oriental Chicken Salad1 serving | 420 | 32 | 20 | 23 |
| Crispy Garden Chicken Salad1 serving | 455 | 30 | 8 | 32 |
| Grilled Chicken on Pita1 serving | 496 | 29 | 41 | 18 |
| Sourdough Philly Cheese Steak1 serving | 510 | 27 | 46 | 23 |
| Turkey Turkey on Pita1 serving | 490 | 25 | 50 | 21 |
| Sourdough Ham & Cheese Omelet1 serving | 560 | 24 | 39 | 33 |
| Breakfast Club on Pita1 serving | 590 | 24 | 42 | 36 |
| Cheeseburger1 serving | 450 | 23 | 53 | 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 |
|---|---|---|---|
| Grilled Garden Chicken Salad1 serving | 291 | 28 | 9.6 |
| 4 Piece Chicken Strips1 serving | 540 | 45 | 8.3 |
| Grilled Oriental Chicken Salad1 serving | 420 | 32 | 7.6 |
| Crispy Garden Chicken Salad1 serving | 455 | 30 | 6.6 |
| Crispy Oriental Chicken Salad1 serving | 580 | 34 | 5.9 |
| Grilled Chicken on Pita1 serving | 496 | 29 | 5.8 |
| Gourmet Supreme Steakburger w/ Cheese1 serving | 700 | 40 | 5.7 |
| Double Cheese Steakburger1 serving | 615 | 35 | 5.7 |
| Sourdough Mushroom Swiss Steakburger1 serving | 640 | 35 | 5.5 |
| Sourdough Philly Cheese Steak1 serving | 510 | 27 | 5.3 |
Want this for the stops near you?
Pit Stop shows meals that fit your calories and protein at the fast food places and gas stations around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.
Get Pit Stop free on Google PlayFor Android phones.
Questions
What item under 1,000 calories has the most protein at Spangles?
4 Piece Chicken Strips (1 serving): 45 g protein, 540 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Spangles?
At 400 calories or less, the most protein comes from Grilled Garden Chicken Salad (1 serving): 28 g protein, 291 calories; 2 Piece Chicken Strips (1 serving): 23 g protein, 300 calories; Grilled Cheese (1 serving): 12 g protein, 400 calories.
Where do these Spangles numbers come from?
From the nutrition information Spangles publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.