Pit StopTapioca Express: high-protein, low-calorie picks
Here are the 172 Tapioca Express items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Tapioca Express publishes (see the source).
111 items are 400 calories or less. 10 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Steak (36 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Steak1 serving | 284.7 | 36 | 28.3 | 1.9 |
| Fried Tofu1 serving | 340.8 | 22.8 | 30.2 | 14.1 |
| Tofu + String Bean1 serving | 346.6 | 13.5 | 23.2 | 23.1 |
| Fried Potstickers + Squid Balls1 serving | 346.8 | 13.1 | 17.3 | 17.4 |
| Latte No Sugar - LargeLarge, 700 ml (24 oz) | 282.1 | 12.7 | 17.9 | 12.8 |
| Latte No Sugar - RegularRegular, 500 ml (16 oz) | 245.6 | 10.8 | 15.1 | 10.9 |
| Squid Ball1 serving | 196 | 10 | 15 | 10 |
| Shrimp Tempura1 serving | 351.5 | 10 | 27.5 | 20.5 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crispy Chicken Bowl1 serving | 568.4 | 38.4 | 40.7 | 27.6 |
| Chicken Wrap1 serving | 404.2 | 31.6 | 37 | 18.1 |
| Tofu Rice1 serving | 554.5 | 29.3 | 60.2 | 21.7 |
| Combination Yogurt Frost 3 Flavor - RegularRegular, 500 ml (16 oz) | 513.4 | 17 | 92 | 10.3 |
| Mango Yogurt Frost - RegularRegular, 500 ml (16 oz) | 464.5 | 16.9 | 78.9 | 10.3 |
| Combination Yogurt Frost 2 Flavor - RegularRegular, 500 ml (16 oz) | 502.7 | 16.9 | 89.6 | 10.2 |
| Strawberry Yogurt Frost - RegularRegular, 500 ml (16 oz) | 474.4 | 16.6 | 82.5 | 10.1 |
| Kiwi Yogurt Frost - RegularRegular, 500 ml (16 oz) | 454.4 | 16.5 | 75.9 | 10.2 |
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 |
|---|---|---|---|
| Chicken Steak1 serving | 284.7 | 36 | 12.7 |
| Pork Chop Rice1 serving | 677.8 | 54.6 | 8.1 |
| Chicken Wrap1 serving | 404.2 | 31.6 | 7.8 |
| Crispy Chicken Bowl1 serving | 568.4 | 38.4 | 6.8 |
| Fried Tofu1 serving | 340.8 | 22.8 | 6.7 |
| Chicken Curry Bowl1 serving | 622.7 | 34.4 | 5.5 |
| Ground Pork Bowl1 serving | 620.7 | 34 | 5.5 |
| Tofu Rice1 serving | 554.5 | 29.3 | 5.3 |
| Mango Yogurt Frost - RegularRegular, 500 ml (16 oz) | 464.5 | 16.9 | 3.6 |
| Kiwi Yogurt Frost - RegularRegular, 500 ml (16 oz) | 454.4 | 16.5 | 3.6 |
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Questions
What item under 1,000 calories has the most protein at Tapioca Express?
Korean BBQ Chicken Rice (1 serving): 64.1 g protein, 960.8 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Tapioca Express?
At 400 calories or less, the most protein comes from Chicken Steak (1 serving): 36 g protein, 284.7 calories; Fried Tofu (1 serving): 22.8 g protein, 340.8 calories; Tofu + String Bean (1 serving): 13.5 g protein, 346.6 calories.
Where do these Tapioca Express numbers come from?
From the nutrition information Tapioca Express publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.