Urbane Cafe: high-protein, low-calorie picks

Here are the 45 Urbane Cafe items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Urbane Cafe publishes (see the source).

15 items are 400 calories or less. 23 have 30 g of protein or more. The most protein at 400 calories or less is The Ahi Tuna Salad (33 g).

Most protein, 400 calories or less

Urbane Cafe: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
The Ahi Tuna Salad1 serving	280	33	15	10
Santa Maria BBQ Chicken Salad1 serving	380	33	37	13
Cilantro Chicken Salad1 serving	330	31	20	14
Crunchy Peanut Salad1 serving	400	31	31	17
Keto Cobb Salad1 serving	290	15	12	21
Power Veggie Salad1 serving	290	11	29	17

Most protein, 400 to 600 calories

Urbane Cafe: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
The Ben (Kid's Cafe)1 serving	580	35	75	14
Seared Ahi Tuna Bowl1 serving	520	33	54	18
The Cafe Salad1 serving	420	30	21	24
Kid's Cheese Pizza1 serving	600	28	71	25
Kid's Grilled Cheese1 serving	560	23	64	24

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.

Urbane Cafe: protein per 100 calories
Item	Cal	Protein	Per 100 cal
The Ahi Tuna Salad1 serving	280	33	11.8
Cilantro Chicken Salad1 serving	330	31	9.4
Santa Maria BBQ Chicken Salad1 serving	380	33	8.7
Crunchy Peanut Salad1 serving	400	31	7.8
The Cafe Salad1 serving	420	30	7.1
Seared Ahi Tuna Bowl1 serving	520	33	6.3
The Ben (Kid's Cafe)1 serving	580	35	6.0
Cranberry Brie1 serving	790	44	5.6
Kid's Turkey Sandwich1 serving	740	41	5.5
So Cal1 serving	770	40	5.2

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Questions

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

Club (1 serving): 50 g protein, 820 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from The Ahi Tuna Salad (1 serving): 33 g protein, 280 calories; Santa Maria BBQ Chicken Salad (1 serving): 33 g protein, 380 calories; Cilantro Chicken Salad (1 serving): 31 g protein, 330 calories.

Where do these Urbane Cafe numbers come from?

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

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Every Urbane Cafe item, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Urbane Cafe item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Club1 serving	820	50	72	37
High Protein Harissa Sandwich1 serving	920	49	76	48
Pastrami Tri Tip1 serving	930	48	85	44
Cranberry Brie1 serving	790	44	80	34
Pesto & Sundried Tomato1 serving	890	43	75	45
Santa Maria BBQ Chicken1 serving	850	42	95	33
Kid's Turkey Sandwich1 serving	740	41	69	34
Southwest1 serving	940	41	78	53
So Cal1 serving	770	40	70	38
BBQ Tri Tip1 serving	850	40	83	42
Salmon Bowl1 serving	720	37	67	35
Cilantro Chicken Torta1 serving	730	36	79	29
The Ben (Kid's Cafe)1 serving	580	35	75	14
Chimichurri Steak1 serving	790	35	70	42
The Ahi Tuna Salad1 serving	280	33	15	10
Santa Maria BBQ Chicken Salad1 serving	380	33	37	13
Seared Ahi Tuna Bowl1 serving	520	33	54	18
Banh Mi Chicken1 serving	670	33	77	25
Cilantro Chicken Salad1 serving	330	31	20	14
Crunchy Peanut Salad1 serving	400	31	31	17
Sweet Chili Crunch Chicken1 serving	700	31	92	23
Baja Bowl1 serving	740	31	50	47
The Cafe Salad1 serving	420	30	21	24
Garlic Sesame Steak Bowl1 serving	730	29	79	36
Kid's Cheese Pizza1 serving	600	28	71	25
Gourmet Grilled Cheese1 serving	680	27	69	35
Kid's Grilled Cheese1 serving	560	23	64	24
The Californian1 serving	720	22	90	30
Tofu Banh Mi1 serving	680	21	79	33
Sweet Chili Crunch Tofu1 serving	750	21	95	34
Bella Portabello1 serving	830	21	77	49
Keto Cobb Salad1 serving	290	15	12	21
Tomato Bisque + Side Salad1 serving	720	14	73	43
Power Veggie Salad1 serving	290	11	29	17
Mediterranean Bowl1 serving	640	11	68	36
Baja Enchilada Soup-Cup1 serving	180	7	14	11
UC Focaccia Bread - for Salads & Bowls (add-on)1 serving	170	5	32	2.5
House Side Salad1 serving	80	4	11	2.5
Chocolate Chip Cookie1 serving	300	3	44	14
Triple Chocolate Cookie1 serving	310	3	43	14
Gluten Free Bread (add-on)1 serving	420	3	96	4.5
Cranberry White Chocolate Cookie1 serving	230	2	36	9
Watermelon Lemonade1 serving	120	1	29	0
Dragon Fruit Agua Fresca1 serving	140	0	33	0
Old Fashioned Lemonade1 serving	140	0	37	0