Pit StopTaco John's: high-protein, low-calorie picks
Here are the 228 Taco John'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 Taco John's publishes (see the source).
136 items are 400 calories or less. 19 have 30 g of protein or more. The most protein at 400 calories or less is Crispy Chicken Tenders - 4 count (32 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crispy Chicken Tenders - 4 count4 pieces | 400 | 32 | 26 | 18 |
| Crispy Chicken Tenders - 3 count3 pieces | 300 | 24 | 20 | 14 |
| Taco Burger, Chipotle Shredded Chicken1 burger | 350 | 20 | 42 | 12 |
| Taco Burger, Chicken1 burger | 300 | 19 | 43 | 6 |
| Refried Beans1 serving | 320 | 19 | 44 | 7 |
| Taco Bravo, Super, Chicken1 taco | 370 | 19 | 36 | 16 |
| Taco Bravo, Chipotle Shredded Chicken1 taco | 400 | 19 | 33 | 22 |
| Taco Bravo, Chicken1 taco | 350 | 18 | 34 | 15 |
| Taco Burger, Steak1 burger | 310 | 17 | 43 | 8 |
| Taco Bravo, Super, Steak1 taco | 330 | 17 | 35 | 13 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chipotle Chicken Quesadilla1 quesadilla | 590 | 29 | 40 | 34 |
| 4-Cheese Quesadilla, Chicken1 quesadilla | 530 | 28 | 42 | 27 |
| 4-Cheese Quesadilla, Steak1 quesadilla | 540 | 26 | 41 | 29 |
| Super Burrito, Chipotle Shredded Chicken1 burrito | 490 | 24 | 50 | 21 |
| Mexi Rolls - 4 count4 pieces | 500 | 24 | 46 | 24 |
| Super Burrito, Chicken1 burrito | 440 | 23 | 51 | 15 |
| Scrambler Breakfast Burrito, Steak1 burrito | 550 | 22 | 54 | 26 |
| Super Burrito, Steak1 burrito | 450 | 21 | 51 | 17 |
| Beef Burrito1 burrito | 460 | 21 | 43 | 22 |
| Super Burrito, Crispy Chicken1 burrito | 480 | 21 | 56 | 18 |
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 |
|---|---|---|---|
| Crispy Chicken Tenders - 4 count4 pieces | 400 | 32 | 8.0 |
| Softshell Taco, Super, Chicken1 taco | 230 | 15 | 6.5 |
| Taco Burger, Chicken1 burger | 300 | 19 | 6.3 |
| Softshell Taco, Chipotle Shredded Chicken1 taco | 260 | 16 | 6.2 |
| Fiesta Rice Bowl, Chicken1 bowl | 630 | 38 | 6.0 |
| Fiesta Softshell Taco, Chicken1 taco | 250 | 15 | 6.0 |
| Refried Beans1 serving | 320 | 19 | 5.9 |
| Boss Bowl, Chicken1 bowl | 650 | 38 | 5.8 |
| Taco Burger, Chipotle Shredded Chicken1 burger | 350 | 20 | 5.7 |
| Softshell Taco, Super, Chipotle Shredded Chicken1 taco | 280 | 16 | 5.7 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Scrambler Breakfast Burrito, Steak1 burrito | 550 | 22 | 54 | 26 |
| Meat & Potato Breakfast Burrito, Steak1 burrito | 540 | 21 | 52 | 26 |
| Spicy Chorizo Breakfast Burrito1 burrito | 490 | 19 | 42 | 26 |
| Meat & Potato Breakfast Burrito, Bacon1 burrito | 530 | 18 | 51 | 27 |
| Scrambler Breakfast Burrito, Bacon1 burrito | 540 | 18 | 53 | 27 |
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Questions
What item under 1,000 calories has the most protein at Taco John's?
Fiesta Rice Bowl, Chipotle Shredded Chicken (1 bowl): 40 g protein, 730 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Taco John's?
At 400 calories or less, the most protein comes from Crispy Chicken Tenders - 4 count (4 pieces): 32 g protein, 400 calories; Crispy Chicken Tenders - 3 count (3 pieces): 24 g protein, 300 calories; Taco Burger, Chipotle Shredded Chicken (1 burger): 20 g protein, 350 calories.
What is a high-protein breakfast at Taco John's?
Scrambler Breakfast Burrito, Steak (1 burrito): 22 g protein, 550 calories; Meat & Potato Breakfast Burrito, Steak (1 burrito): 21 g protein, 540 calories; Spicy Chorizo Breakfast Burrito (1 burrito): 19 g protein, 490 calories.
Where do these Taco John's numbers come from?
From the nutrition information Taco John's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.