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Teaspoon: high-protein, low-calorie picks

Here are the 520 Teaspoon items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Teaspoon published, as listed on static1.squarespace.com.

445 items are 400 calories or less. 4 have 30 g of protein or more. The most protein at 400 calories or less is Egg Bites (16 g).

Most protein, 400 calories or less

Teaspoon: most protein at 400 calories or less
ItemCalProteinCarbsFat
Egg Bites1 serving340163018
Silky Strawberry - Whole Milk, Without Honey Boba1 drink340115011
Matcha Royal - Classic - Whole Milk, 25% Sweet1 drink24010329
Matcha Royal - Classic - Whole Milk, 50% Sweet1 drink29010449
Matcha Royal - Strawberry - Whole Milk, Regular Sweet1 drink31010489
Caramel Cream - Whole Milk, Without Honey Boba1 drink320104611
Pizza Bites1 serving320103416
Matcha Royal - Classic - Whole Milk, 75% Sweet1 drink34010549
Signature Latte Regular Size - Original, 50% Sweet1 drink360105014
Matcha Royal - Classic - Whole Milk, 100% Sweet1 drink37010639

Most protein, 400 to 600 calories

Teaspoon: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Taro Coconut Smoothie (table 2 of 2) - 25% Sweet1 drink490166418
Taro Coconut Smoothie (table 2 of 2) - 50% Sweet1 drink530167518
Taro Coconut Smoothie (table 2 of 2) - 75% Sweet1 drink580168618
Taro Coconut Smoothie (table 2 of 2) - 0% Sweet1 drink410154618

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.

Teaspoon: protein per 100 calories
ItemCalProteinPer 100 cal
Egg Bites1 serving340164.7
Taro Coconut Smoothie (table 2 of 2) - 0% Sweet1 drink410153.7

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Questions

What item under 1,000 calories has the most protein at Teaspoon?

Chicken Karaage (1 serving): 31 g protein, 900 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Teaspoon?

At 400 calories or less, the most protein comes from Egg Bites (1 serving): 16 g protein, 340 calories; Silky Strawberry - Whole Milk, Without Honey Boba (1 drink): 11 g protein, 340 calories; Matcha Royal - Classic - Whole Milk, 25% Sweet (1 drink): 10 g protein, 240 calories.

Where do these Teaspoon numbers come from?

From the nutrition information Teaspoon publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

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