Pit StopWings Etc.: high-protein, low-calorie picks
Here are the 203 Wings Etc. items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Wings Etc. publishes (see the source).
104 items are 400 calories or less. 51 have 30 g of protein or more. The most protein at 400 calories or less is Chili Bowl (23 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chili Bowl1 serving | 320 | 23 | 20 | 18 |
| Kid Burger (No Side)1 serving | 400 | 20 | 44 | 16 |
| Might Meaty Pizza - 14 inch1 slice | 310 | 13 | 40 | 11 |
| Queso Cheese4 oz | 280 | 12 | 8 | 24 |
| Chicken Bacon Ranch Pizza - 14 inch1 slice | 320 | 12 | 34 | 12 |
| Sausage and Pepperoni Pizza - 14 inch1 slice | 290 | 11 | 40 | 9 |
| Four Cheese Pizza - 14 inch1 slice | 300 | 11 | 41 | 12 |
| Milk1 serving | 150 | 10 | 15 | 6 |
| Supreme Pizza - 14 inch1 slice | 280 | 10 | 41 | 8 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| The "Baron" Grilled Chicken Sandwich1 serving | 570 | 41 | 46 | 25 |
| Buffalo Chicken Grilled1 serving | 565 | 30 | 85 | 13 |
| Mozzarella Sticks with w/ Marinara1 serving | 600 | 28 | 58 | 31 |
| Chopped Buffalo Wedge Grilled Chicken w/ Ranch1 serving | 540 | 21 | 10 | 46 |
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 |
|---|---|---|---|
| The "Baron" Grilled Chicken Sandwich1 serving | 570 | 41 | 7.2 |
| Chili Bowl1 serving | 320 | 23 | 7.2 |
| Breaded Pork Tenderloin (Regional)1 serving | 660 | 45 | 6.8 |
| First Class Burger1 serving | 730 | 45 | 6.2 |
| Buffalo Chicken Mac Grilled1 serving | 620 | 37 | 6.0 |
| Buffalo Chicken Grilled1 serving | 565 | 30 | 5.3 |
| Stand-By Burger1 serving | 760 | 39 | 5.1 |
| Kid Burger (No Side)1 serving | 400 | 20 | 5.0 |
| Mozzarella Sticks with w/ Marinara1 serving | 600 | 28 | 4.7 |
| Chopped Buffalo Wedge Grilled Chicken w/ Ranch1 serving | 540 | 21 | 3.9 |
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Questions
What item under 1,000 calories has the most protein at Wings Etc.?
Grilled Chicken BBQ Bacon Mac (1 serving): 54 g protein, 870 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Wings Etc.?
At 400 calories or less, the most protein comes from Chili Bowl (1 serving): 23 g protein, 320 calories; Kid Burger (No Side) (1 serving): 20 g protein, 400 calories; Might Meaty Pizza - 14 inch (1 slice): 13 g protein, 310 calories.
Where do these Wings Etc. numbers come from?
From the nutrition information Wings Etc. publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.