Pit StopTim Hortons: high-protein, low-calorie picks
Here are the 291 Tim Hortons items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Tim Hortons publishes (see the source).
232 items are 400 calories or less. 2 have 30 g of protein or more. The most protein at 400 calories or less is Iced Protein Latte - Large (23 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Iced Protein Latte - LargeLarge | 240 | 23 | 20 | 8 |
| Caramel Protein Latte - LargeLarge | 350 | 23 | 45 | 9 |
| Iced Mocha Protein Latte - LargeLarge | 350 | 23 | 45 | 8 |
| Iced Vanilla Protein Latte - LargeLarge | 350 | 23 | 48 | 8 |
| Mocha Protein Latte - LargeLarge | 350 | 23 | 45 | 7 |
| Iced Matcha Protein Latte - MediumMedium | 320 | 21 | 43 | 7 |
| Flavored Matcha Protein Latte - MediumMedium | 400 | 21 | 64 | 7 |
| Chai Protein Latte - MediumMedium | 350 | 20 | 53 | 7 |
| Iced Protein Latte - MediumMedium | 180 | 17 | 15 | 6 |
| Caramel Protein Latte - MediumMedium | 260 | 17 | 34 | 6 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buffalo Chicken Panini1 panini | 510 | 34 | 42 | 23 |
| Panini (Steak and Cheddar)1 panini | 510 | 30 | 43 | 24 |
| Buffalo Chicken Wrap1 wrap | 440 | 29 | 35 | 21 |
| Turkey Bacon Club1 sandwich | 570 | 29 | 53 | 27 |
| Iced Matcha Protein Latte - LargeLarge | 440 | 28 | 62 | 10 |
| Flavored Matcha Protein Latte - LargeLarge | 550 | 28 | 89 | 10 |
| Grilled Chipotle Chicken Wrap1 wrap | 450 | 27 | 39 | 21 |
| Chipotle Steak Wrap1 wrap | 470 | 27 | 38 | 23 |
| Ham & Swiss Sandwich1 sandwich | 500 | 27 | 51 | 21 |
| Chai Protein Latte - LargeLarge | 470 | 26 | 70 | 9 |
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 |
|---|---|---|---|
| Iced Protein Latte - LargeLarge | 240 | 23 | 9.6 |
| Protein Latte - MediumMedium | 180 | 17 | 9.4 |
| Buffalo Chicken Panini1 panini | 510 | 34 | 6.7 |
| Buffalo Chicken Wrap1 wrap | 440 | 29 | 6.6 |
| Caramel Protein Latte - LargeLarge | 350 | 23 | 6.6 |
| Iced Mocha Protein Latte - LargeLarge | 350 | 23 | 6.6 |
| Iced Vanilla Protein Latte - LargeLarge | 350 | 23 | 6.6 |
| Mocha Protein Latte - LargeLarge | 350 | 23 | 6.6 |
| Iced Matcha Protein Latte - MediumMedium | 320 | 21 | 6.6 |
| Iced Caramel Protein Latte - MediumMedium | 260 | 17 | 6.5 |
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Questions
What item under 1,000 calories has the most protein at Tim Hortons?
Buffalo Chicken Panini (1 panini): 34 g protein, 510 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Tim Hortons?
At 400 calories or less, the most protein comes from Iced Protein Latte - Large (Large): 23 g protein, 240 calories; Caramel Protein Latte - Large (Large): 23 g protein, 350 calories; Iced Mocha Protein Latte - Large (Large): 23 g protein, 350 calories.
Where do these Tim Hortons numbers come from?
From the nutrition information Tim Hortons publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.