Pit StopUrban Plates: high-protein, low-calorie picks
Here are the 177 Urban Plates items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Urban Plates publishes (see the source).
100 items are 400 calories or less. 77 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Tender Plate - 2 Tenders - Classic (protein only) (45 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Tender Plate - 2 Tenders - Classic (protein only)protein only, no sides | 370 | 45 | 19 | 13 |
| Seared Wild Ahi Tuna (protein only)protein only, no sides | 380 | 42 | 0 | 22 |
| Korean Sweet & Spicy Grilled Chicken (protein only)protein only, no sides | 370 | 41 | 4 | 21 |
| Kids Grilled Cage Free Chicken1 kids meal | 230 | 39 | 1 | 6 |
| Side Blackened Sustainable Salmon1 side portion | 300 | 38 | 3 | 15 |
| Kids Sustainable Grilled Salmon1 kids meal | 310 | 38 | 2 | 17 |
| Grilled Sustainable Salmon (protein only)protein only, no sides | 330 | 38 | 1 | 21 |
| Grilled Grass Fed Steak - Grilled (protein only)protein only, no sides | 250 | 37 | 0 | 11 |
| Grilled Grass Fed Steak - Spicy Teriyaki (protein only)protein only, no sides | 300 | 37 | 10 | 12 |
| Chimichurri Grass Fed Steak (protein only)protein only, no sides | 350 | 37 | 4 | 21 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Tender Plate - 3 Tenders - Classic (protein only)protein only, no sides | 550 | 67 | 28 | 19 |
| Surf & Turf (protein only)protein only, no sides | 580 | 58 | 2 | 38 |
| Herb Roasted Turkey Breast (turkey only)7 oz | 470 | 52 | 6 | 26 |
| Chicken Tender Plate - 2 Tenders - Spicy Teriyaki (protein only)protein only, no sides | 420 | 45 | 28 | 13 |
| Chicken Tender Plate - 2 Tenders - Buffalo (protein only)protein only, no sides | 430 | 45 | 19 | 20 |
| Chicken Tender Plate - 2 Tenders - Korean Sweet and Spicy (protein only)protein only, no sides | 430 | 45 | 32 | 13 |
| Crispy Chicken Tenders BBQ - 2 Piece2 Tenders | 430 | 45 | 33 | 13 |
| Grilled Grass Fed Steak - Blue Cheese (protein only)protein only, no sides | 430 | 45 | 2 | 26 |
| Grilled Steak Salad1 salad | 590 | 39 | 30 | 38 |
| Grilled Grass Fed Steak - Truffle Aioli (protein only)protein only, no sides | 460 | 38 | 1 | 35 |
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 |
|---|---|---|---|
| Kids Grilled Cage Free Chicken1 kids meal | 230 | 39 | 17.0 |
| Side Roasted Barramundi Seabass1 side portion | 200 | 32 | 16.0 |
| Grilled Chicken (without skin)5 oz | 230 | 35 | 15.2 |
| Kids Grilled Grass Fed Steak1 kids meal | 220 | 33 | 15.0 |
| Grilled Grass Fed Steak - Grilled (protein only)protein only, no sides | 250 | 37 | 14.8 |
| Side Blackened Sustainable Salmon1 side portion | 300 | 38 | 12.7 |
| Side Crispy Chicken Tender1 side portion | 185 | 23 | 12.4 |
| Grilled Grass Fed Steak - Spicy Teriyaki (protein only)protein only, no sides | 300 | 37 | 12.3 |
| Kids Sustainable Grilled Salmon1 kids meal | 310 | 38 | 12.3 |
| Chicken Tender Plate - 3 Tenders - Classic (protein only)protein only, no sides | 550 | 67 | 12.2 |
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Questions
What item under 1,000 calories has the most protein at Urban Plates?
Crispy Chicken Tenders BBQ - 3 Piece (3 Tenders): 68 g protein, 650 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Urban Plates?
At 400 calories or less, the most protein comes from Chicken Tender Plate - 2 Tenders - Classic (protein only) (protein only, no sides): 45 g protein, 370 calories; Seared Wild Ahi Tuna (protein only) (protein only, no sides): 42 g protein, 380 calories; Korean Sweet & Spicy Grilled Chicken (protein only) (protein only, no sides): 41 g protein, 370 calories.
Where do these Urban Plates numbers come from?
From the nutrition information Urban Plates publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.