Pit StopWhich Wich: high-protein, low-calorie picks
Here are the 238 Which Wich items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Which Wich publishes (see the source).
95 items are 400 calories or less. 105 have 30 g of protein or more. The most protein at 400 calories or less is Turkey - Regular (26 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey - Regular1 regular sandwich | 370 | 26 | 57 | 4 |
| Roast Beef - Regular1 regular sandwich | 390 | 26 | 60 | 5 |
| French Dip - Regular1 regular sandwich | 400 | 26 | 62 | 5 |
| Ham - Regular1 regular sandwich | 390 | 23 | 58 | 7 |
| Kids Cheese Pizzawich1 kids sandwich | 350 | 19 | 31 | 18 |
| Veggie & Egg - Regular1 regular sandwich | 380 | 19 | 57 | 10 |
| Chocolate Milk - 16 oz16 fl oz | 340 | 16 | 36 | 16 |
| Whole Milk - 16 oz16 fl oz | 300 | 15 | 23 | 16 |
| Kids Grilled Cheese1 kids sandwich | 290 | 14 | 28 | 14 |
| Kids Roast Beef Kidswich1 kids sandwich | 190 | 13 | 30 | 2.5 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Parm - Regular1 regular sandwich | 520 | 42 | 60 | 11 |
| Buffalo Chicken - Regular1 regular sandwich | 530 | 42 | 57 | 14 |
| Roast Beef - Large1 large sandwich | 580 | 40 | 90 | 8 |
| French Dip - Large1 large sandwich | 590 | 40 | 92 | 8 |
| Turkey - Large1 large sandwich | 560 | 39 | 85 | 6 |
| Chicken Pesto - Regular1 regular sandwich | 480 | 37 | 57 | 11 |
| Turkey Club - Regular1 regular sandwich | 520 | 37 | 58 | 17 |
| Wicked - Regular1 regular sandwich | 580 | 37 | 59 | 24 |
| Chicken Sandwich - Regular1 regular sandwich | 420 | 36 | 57 | 6 |
| Cuban - Regular1 regular sandwich | 490 | 35 | 60 | 12 |
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 |
|---|---|---|---|
| Chicken Sandwich - Regular1 regular sandwich | 420 | 36 | 8.6 |
| Chicken Parm - Large1 large sandwich | 770 | 63 | 8.2 |
| Buffalo Chicken - Large1 large sandwich | 790 | 63 | 8.0 |
| Chicken Pesto - Large1 large sandwich | 720 | 56 | 7.8 |
| Turkey - Super1 super sandwich | 740 | 53 | 7.2 |
| Cuban - Regular1 regular sandwich | 490 | 35 | 7.1 |
| Turkey Club - Regular1 regular sandwich | 520 | 37 | 7.1 |
| Turkey - Regular1 regular sandwich | 370 | 26 | 7.0 |
| Roast Beef - Large1 large sandwich | 580 | 40 | 6.9 |
| Roast Beef - Super1 super sandwich | 780 | 53 | 6.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bacon & Egg - Regular1 regular sandwich | 520 | 31 | 58 | 22 |
| Steak & Egg - Regular1 regular sandwich | 460 | 29 | 59 | 13 |
| Veggie & Egg - Large1 large sandwich | 570 | 28 | 85 | 14 |
| Ham & Egg - Regular1 regular sandwich | 440 | 26 | 59 | 12 |
| Egg & Cheese - Regular1 regular sandwich | 490 | 26 | 58 | 19 |
| Veggie & Egg - Regular1 regular sandwich | 380 | 19 | 57 | 10 |
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Questions
What item under 1,000 calories has the most protein at Which Wich?
Chicken Pesto - Super (1 super sandwich): 74 g protein, 960 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Which Wich?
At 400 calories or less, the most protein comes from Turkey - Regular (1 regular sandwich): 26 g protein, 370 calories; Roast Beef - Regular (1 regular sandwich): 26 g protein, 390 calories; French Dip - Regular (1 regular sandwich): 26 g protein, 400 calories.
What is a high-protein breakfast at Which Wich?
Bacon & Egg - Regular (1 regular sandwich): 31 g protein, 520 calories; Steak & Egg - Regular (1 regular sandwich): 29 g protein, 460 calories; Veggie & Egg - Large (1 large sandwich): 28 g protein, 570 calories.
Where do these Which Wich numbers come from?
From the nutrition information Which Wich publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.