Pit StopTom Thumb: high-protein, low-calorie picks
Here are the 20 Tom Thumb items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Tom Thumb publishes (see the source).
3 items are 400 calories or less. 3 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Sandwich (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Sandwich1 item | 320 | 28 | 36 | 8 |
| Bacon, Egg, and Cheese Muffin1 item | 310 | 15 | 27 | 15 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buffalo Chicken Sandwich1 item | 490 | 30 | 60 | 15 |
| Hot & Spicy Chicken Sandwich1 item | 430 | 25 | 46 | 17 |
| Homestyle Chicken Sandwich1 item | 430 | 24 | 47 | 17 |
| Sausage, Egg, and Cheese Bagel1 item | 530 | 20 | 50 | 26 |
| Steak Biscuit1 item | 540 | 19 | 59 | 25 |
| RIB-B-Q Sandwich1 item | 570 | 19 | 52 | 32 |
| Sausage, Egg, and Cheese Croissant1 item | 520 | 17 | 34 | 34 |
| Bacon, Egg, and Cheese Croissant1 item | 410 | 16 | 35 | 23 |
| Sausage, Egg, and Cheese Muffin1 item | 420 | 16 | 26 | 26 |
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 |
|---|---|---|---|
| Grilled Chicken Sandwich1 item | 320 | 28 | 8.8 |
| Angus Bacon Cheeseburger1 item | 690 | 44 | 6.4 |
| Angus Cheeseburger1 item | 640 | 40 | 6.2 |
| Buffalo Chicken Sandwich1 item | 490 | 30 | 6.1 |
| Hot & Spicy Chicken Sandwich1 item | 430 | 25 | 5.8 |
| Homestyle Chicken Sandwich1 item | 430 | 24 | 5.6 |
| Bacon, Egg, and Cheese Muffin1 item | 310 | 15 | 4.8 |
| Steak, Egg and Cheese Biscuit1 item | 660 | 26 | 3.9 |
| Bacon, Egg, and Cheese Croissant1 item | 410 | 16 | 3.9 |
| Sausage, Egg, and Cheese Muffin1 item | 420 | 16 | 3.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sausage, Egg, and Cheese Bagel1 item | 530 | 20 | 50 | 26 |
| Steak Biscuit1 item | 540 | 19 | 59 | 25 |
| Sausage, Egg, and Cheese Croissant1 item | 520 | 17 | 34 | 34 |
| Bacon, Egg, and Cheese Croissant1 item | 410 | 16 | 35 | 23 |
| Sausage, Egg, and Cheese Muffin1 item | 420 | 16 | 26 | 26 |
| Bacon, Egg, and Cheese Muffin1 item | 310 | 15 | 27 | 15 |
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Questions
What item under 1,000 calories has the most protein at Tom Thumb?
Angus Bacon Cheeseburger (1 item): 44 g protein, 690 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Tom Thumb?
At 400 calories or less, the most protein comes from Grilled Chicken Sandwich (1 item): 28 g protein, 320 calories; Bacon, Egg, and Cheese Muffin (1 item): 15 g protein, 310 calories.
What is a high-protein breakfast at Tom Thumb?
Sausage, Egg, and Cheese Bagel (1 item): 20 g protein, 530 calories; Steak Biscuit (1 item): 19 g protein, 540 calories; Sausage, Egg, and Cheese Croissant (1 item): 17 g protein, 520 calories.
Where do these Tom Thumb numbers come from?
From the nutrition information Tom Thumb publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.