Pit StopTogo's: high-protein, low-calorie picks
Here are the 147 Togo'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 Togo's publishes (see the source).
44 items are 400 calories or less. 72 have 30 g of protein or more. The most protein at 400 calories or less is #38 Bacon Ranch Chicken - Mini (27 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| #38 Bacon Ranch Chicken - Mini1 mini sandwich | 390 | 27 | 30 | 18 |
| #7 Roast Beef - Mini1 mini sandwich | 310 | 24 | 28 | 10 |
| #1 Chicken & Cheddar - Mini1 mini sandwich | 370 | 23 | 30 | 17 |
| #39 BBQ Chipotle Chicken - Mini1 mini sandwich | 370 | 23 | 33 | 16 |
| #45 Chicken Cheese Steak - Mini1 mini sandwich | 390 | 23 | 30 | 20 |
| #3 Turkey & Cheddar - Mini1 mini sandwich | 350 | 21 | 28 | 16 |
| #2 Ham & Swiss - Mini1 mini sandwich | 350 | 20 | 29 | 16 |
| #24 Turkey & Avocado - Mini1 mini sandwich | 330 | 17 | 32 | 16 |
| #5 Turkey & Cranberry - Mini1 mini sandwich | 300 | 16 | 38 | 9 |
| #9 Hot Pastrami - Mini1 mini sandwich | 310 | 16 | 30 | 14 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| #47 French Dip - Mini1 mini sandwich | 430 | 30 | 28 | 20 |
| #35 Cheese Steak - Mini1 mini sandwich | 430 | 28 | 30 | 20 |
| #37 Brewpub Chicken - Mini1 mini sandwich | 430 | 28 | 32 | 21 |
| #31 Clubhouse Melt - Mini1 mini sandwich | 450 | 24 | 29 | 26 |
| #6 Hot Meatball - Mini1 mini sandwich | 480 | 23 | 35 | 28 |
| #49 Pastrami Dip - Mini1 mini sandwich | 480 | 22 | 30 | 30 |
| #10 Pastrami Reuben - Mini1 mini sandwich | 500 | 21 | 33 | 31 |
| #32 Pepper Jack Melt - Mini1 mini sandwich | 500 | 21 | 32 | 31 |
| Mediterranean Chicken Salad - Half1 half salad | 430 | 20 | 22 | 29 |
| #22 Grilled Cheese - Mini1 mini sandwich | 470 | 20 | 30 | 30 |
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 |
|---|---|---|---|
| #7 Roast Beef - Mini1 mini sandwich | 310 | 24 | 7.7 |
| #38 Bacon Ranch Chicken - Regular1 regular sandwich | 740 | 52 | 7.0 |
| #47 French Dip - Regular1 regular sandwich | 800 | 56 | 7.0 |
| #8 Roast Beef, Turkey & Cheddar - Regular1 regular sandwich | 700 | 48 | 6.9 |
| #35 Cheese Steak - Mini1 mini sandwich | 430 | 28 | 6.5 |
| #37 Brewpub Chicken - Mini1 mini sandwich | 430 | 28 | 6.5 |
| #1 Chicken & Cheddar - Regular1 regular sandwich | 690 | 44 | 6.4 |
| #39 BBQ Chipotle Chicken - Regular1 regular sandwich | 700 | 44 | 6.3 |
| Bacon Ranch Chicken Wrap1 wrap | 720 | 45 | 6.2 |
| Mediterranean Chicken Salad - Full1 full salad | 680 | 41 | 6.0 |
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Questions
What item under 1,000 calories has the most protein at Togo's?
#7 Roast Beef - Large (1 large sandwich): 73 g protein, 940 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Togo's?
At 400 calories or less, the most protein comes from #38 Bacon Ranch Chicken - Mini (1 mini sandwich): 27 g protein, 390 calories; #7 Roast Beef - Mini (1 mini sandwich): 24 g protein, 310 calories; #1 Chicken & Cheddar - Mini (1 mini sandwich): 23 g protein, 370 calories.
Where do these Togo's numbers come from?
From the nutrition information Togo's publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.