Pit StopWaBa Grill: high-protein, low-calorie picks
Here are the 73 WaBa Grill items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition WaBa Grill publishes (see the source).
41 items are 400 calories or less. 25 have 30 g of protein or more. The most protein at 400 calories or less is Salad - Signature House (Served With White Meat Chicken) (44 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salad - Signature House (Served With White Meat Chicken)1 salad | 320 | 44 | 20 | 8 |
| Side - White Meat Chicken (4.5 oz)4.5 oz | 220 | 40 | 0 | 5 |
| Side - Chicken (4.5 oz)4.5 oz | 220 | 32 | 0 | 10 |
| Side - Sweet & Spicy Chicken (4.5 oz)4.5 oz | 240 | 32 | 10 | 10 |
| Side - Salmon (4 oz)4 oz | 150 | 22 | 0 | 5 |
| Side - Steak (3.5 oz)3.5 oz | 260 | 22 | 10 | 17 |
| Mini Bowl - Sweet & Spicy Chicken Veggies1 mini bowl | 290 | 21 | 40 | 6 |
| Mini Bowl - White Meat Chicken Veggies1 mini bowl | 290 | 21 | 40 | 2 |
| Mini Bowl - Sweet & Spicy1 mini bowl | 320 | 21 | 50 | 6 |
| Mini Bowl - White Meat Chicken1 mini bowl | 320 | 21 | 50 | 2 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salad - Spicy Asian (Served With White Meat Chicken)1 salad | 420 | 49 | 30 | 10 |
| Veggie Bowl - White Meat Chicken1 veggie bowl | 580 | 47 | 90 | 5 |
| Veggie Bowl - Chicken1 veggie bowl | 590 | 39 | 90 | 11 |
| Veggie Bowl - Wild Caught Salmon1 veggie bowl | 500 | 30 | 80 | 5 |
| Bowl - Wild Caught Salmon1 bowl | 540 | 29 | 90 | 5 |
| Bowl - Organic Tofu1 bowl | 590 | 23 | 90 | 11 |
| Veggie Bowl - Organic Tofu1 veggie bowl | 520 | 22 | 80 | 11 |
| Veggie Bowl - Shrimp1 veggie bowl | 450 | 20 | 80 | 1 |
| Bowl - Shrimp1 bowl | 490 | 19 | 90 | 1 |
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 |
|---|---|---|---|
| Side - White Meat Chicken (4.5 oz)4.5 oz | 220 | 40 | 18.2 |
| Side - Salmon (4 oz)4 oz | 150 | 22 | 14.7 |
| Side - Chicken (4.5 oz)4.5 oz | 220 | 32 | 14.5 |
| Salad - Signature House (Served With White Meat Chicken)1 salad | 320 | 44 | 13.8 |
| Side - Sweet & Spicy Chicken (4.5 oz)4.5 oz | 240 | 32 | 13.3 |
| Salad - Spicy Asian (Served With White Meat Chicken)1 salad | 420 | 49 | 11.7 |
| Side - Steak (3.5 oz)3.5 oz | 260 | 22 | 8.5 |
| Plate - White Meat Chicken1 plate | 800 | 65 | 8.1 |
| Veggie Bowl - White Meat Chicken1 veggie bowl | 580 | 47 | 8.1 |
| Bowl - White Meat Chicken1 bowl | 630 | 46 | 7.3 |
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Questions
What item under 1,000 calories has the most protein at WaBa Grill?
Plate - White Meat Chicken (1 plate): 65 g protein, 800 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at WaBa Grill?
At 400 calories or less, the most protein comes from Salad - Signature House (Served With White Meat Chicken) (1 salad): 44 g protein, 320 calories; Side - White Meat Chicken (4.5 oz) (4.5 oz): 40 g protein, 220 calories; Side - Chicken (4.5 oz) (4.5 oz): 32 g protein, 220 calories.
Where do these WaBa Grill numbers come from?
From the nutrition information WaBa Grill publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.