Wood Ranch BBQ & Grill: high-protein, low-calorie picks

Here are the 203 Wood Ranch BBQ & 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 Wood Ranch BBQ & Grill publishes (see the source).

72 items are 400 calories or less. 73 have 30 g of protein or more. The most protein at 400 calories or less is Chicken - Marinated (38 g).

Most protein, 400 calories or less

Wood Ranch BBQ & Grill: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Chicken - Marinated1 serving	220	38	5	4.5
Chicken Breast (Small Plate)1 serving	340	38	33	4.5
Kid's BBQ Chicken Breast1 serving	290	32	28	3.5
Brisket1 serving	310	30	3	20
Tri Tip1 serving	240	29	4	12
Grilled Tri Tip1 serving	340	29	26	12
Kid's Tri Tip1 serving	360	29	31	12
BBQ Combo - Smoked Brisket1 serving	280	27	3	18
Kid's Salmon1 serving	240	26	0	15
Salmon1 serving	240	26	1	15

Most protein, 400 to 600 calories

Wood Ranch BBQ & Grill: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Mediterranean Sea Bass (Grilled)1 serving	430	55	9	20
Mediterranean Sea Bass (Blackened)1 serving	440	55	10	20
Top Sirloin1 serving	440	53	2	23
Fresh Atlantic Salmon (Grilled)1 serving	580	53	8	38
Fresh Atlantic Salmon (Marinated)1 serving	580	53	3	37
Fresh Atlantic Salmon (Blackened)1 serving	550	49	9	36
Center Cut Fillet1 serving	540	48	2	36
Smoked Brisket (7oz)1 serving	500	47	5	31
Classic Burger - Protein Style1 serving	420	39	7	26
BBQ Combo - WR Tri Tip1 serving	510	39	46	17

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.

Wood Ranch BBQ & Grill: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Chicken - Marinated1 serving	220	38	17.3
Mediterranean Sea Bass (Grilled)1 serving	430	55	12.8
Mediterranean Sea Bass (Blackened)1 serving	440	55	12.5
Tri Tip1 serving	240	29	12.1
Top Sirloin1 serving	440	53	12.0
Chicken Breast (Small Plate)1 serving	340	38	11.2
Kid's BBQ Chicken Breast1 serving	290	32	11.0
BBQ Combo - Chicken Breast1 serving	690	76	11.0
Kid's Salmon1 serving	240	26	10.8
Salmon1 serving	240	26	10.8

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Questions

What item under 1,000 calories has the most protein at Wood Ranch BBQ & Grill?

BBQ Combo - Roasted Chicken (1 serving): 91 g protein, 940 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Wood Ranch BBQ & Grill?

At 400 calories or less, the most protein comes from Chicken - Marinated (1 serving): 38 g protein, 220 calories; Chicken Breast (Small Plate) (1 serving): 38 g protein, 340 calories; Kid's BBQ Chicken Breast (1 serving): 32 g protein, 290 calories.

Where do these Wood Ranch BBQ & Grill numbers come from?

From the nutrition information Wood Ranch BBQ & Grill publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Wood Ranch BBQ & Grill item

See all 203 items, sorted by protein

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

Every Wood Ranch BBQ & Grill item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Beef Ribs (4)1 serving	2,410	140	58	174
Killer Buffalo Wings (10) - No Side Sauce1 serving	1,680	125	5	128
To Go Mac & Cheese w/ Bacon (Quart)1 serving	3,470	108	66	293
Beef Ribs (3)1 serving	1,870	105	57	130
BBQ Combo - Roasted Chicken1 serving	940	91	9	58
Fire Roasted Half Chicken1 serving	940	91	9	58
Fire Roasted Half Chicken (Brentwood)1 serving	1,020	91	30	58
Ribeye1 serving	920	81	2	66
To Go Mashed Potatoes (Quart)1 serving	1,770	77	142	99
BBQ Combo - Chicken Breast1 serving	690	76	66	9
Chicken Breast1 serving	690	76	66	9
Wood Ranch Tri Tip (10oz)1 serving	850	71	64	30
BBQ Combo - Beef Ribs1 serving	1,260	70	43	87
Beef Ribs (2)1 serving	1,260	70	43	87
Killer Buffalo Wings (5) - No Side Sauce1 serving	890	67	2	68
Western Tri Tip Sandwich1 serving	970	66	85	42
Buckeye Burger1 serving	1,320	65	68	87
Baby Back Ribs (Slab)1 serving	1,370	62	58	96
Smoked Brisket (9oz)1 serving	640	61	6	39
To Go Mac & Cheese w/ Bacon (Pint)1 serving	1,800	60	33	151
Buckeye Burger - Protein Style1 serving	790	57	36	45
America's Best BBQ Tri Tip Sandwich1 serving	830	57	100	21
Mediterranean Sea Bass (Grilled)1 serving	430	55	9	20
Mediterranean Sea Bass (Blackened)1 serving	440	55	10	20
The Ultimate Sandwich1 serving	1,310	54	53	99
Ethan's Smoked Brisket Sandwich1 serving	1,330	54	48	102
Top Sirloin1 serving	440	53	2	23
Fresh Atlantic Salmon (Grilled)1 serving	580	53	8	38
Fresh Atlantic Salmon (Marinated)1 serving	580	53	3	37
The Californian - Manhattan Beach1 serving	1,050	52	68	68
BBQ Chicken Chopped Salad1 serving	910	51	87	40
BBQ Sliders (3): Western Tri Tip1 serving	1,080	51	71	66
Wood Ranch Tri Tip (7oz)1 serving	660	50	62	21
Cheeseburger Sliders (3) - Appetizer1 serving	1,120	50	66	72
Fresh Atlantic Salmon (Blackened)1 serving	550	49	9	36
Carolina Pulled Pork1 serving	850	49	52	50
Center Cut Fillet1 serving	540	48	2	36
BBQ Tri Tip Chopped Salad1 serving	1,020	48	98	49
Double Cheeseburger - Laguna ONLY1 serving	1,090	48	45	79
Smoked Brisket (7oz)1 serving	500	47	5	31
To Go Mashed Potatoes (Pint)1 serving	1,020	47	72	60
Classic Burger1 serving	960	46	43	68
Carolina Pulled Pork Sandwich1 serving	1,260	46	79	85
Santa Fe Chicken Sandwich1 serving	950	45	64	57
Chopped Asian Salad - Manhattan Beach1 serving	640	44	61	25
BBQ Sliders (3): Tri Tip1 serving	1,000	44	85	53
Tri Tip Salad1 serving	700	43	27	46
Asian Chicken Salad1 serving	1,100	43	82	69
BBQ Sliders (3): Smoked Brisket - No Sauce1 serving	1,200	43	66	84
Smoked Brisket Tacos (3)1 serving	900	42	110	33
BBQ Sliders (3): Carolina Pulled Pork1 serving	1,290	42	91	84
BBQ Chicken Potato Skins (4)1 serving	1,200	41	68	85
Burger Patty1 serving	430	40	1	28
Classic Burger - Protein Style1 serving	420	39	7	26
BBQ Combo - WR Tri Tip1 serving	510	39	46	17
Chicken - Marinated1 serving	220	38	5	4.5
Chicken Breast (Small Plate)1 serving	340	38	33	4.5
Baby Back Ribs (8)1 serving	940	38	57	59
Beef Ribs (Small Plate)1 serving	660	35	28	43
Kid's Beef Rib1 serving	660	35	28	43
Smoked Brisket Tacos (3) - Lettuce Wrap1 serving	520	34	30	29
BBQ Sliders (2): Western Tri Tip1 serving	710	34	47	44
Carolina Pulled Pork Tacos (3)1 serving	970	34	116	44
Kid's Cheeseburger Sliders (2)1 serving	730	33	42	48
Cheeseburger Sliders (2) - Lunch Combo1 serving	740	33	44	48
James' Crispy Chicken Sandwich1 serving	1,720	33	90	138
Chicken - Grilled w/ BBQ Sauce1 serving	260	32	22	3.5
Kid's BBQ Chicken Breast1 serving	290	32	28	3.5
Tri Tip Street Tacos (3)1 serving	710	32	100	21
To Go Mac & Cheese w/ Bacon (0.5 Pint)1 serving	1,000	32	18	84
Brisket1 serving	310	30	3	20
Wood Grilled Atlantic Salmon Tacos (3)1 serving	910	30	114	40
Chicken Tenders - Secret Menu Option1 serving	1,510	30	95	114
Tri Tip1 serving	240	29	4	12
Grilled Tri Tip1 serving	340	29	26	12
Kid's Tri Tip1 serving	360	29	31	12
Wood Ranch Tri Tip (Small Plate)1 serving	420	29	45	12
Smoked Brisket Tacos (2)1 serving	640	29	78	25
BBQ Sliders (2): Tri Tip1 serving	670	29	57	35
BBQ Sliders (2): Smoked Brisket - No Sauce1 serving	800	29	44	56
BBQ Sliders (2): Carolina Pulled Pork1 serving	880	28	65	56
BBQ Combo - Smoked Brisket1 serving	280	27	3	18
Smoked Brisket (Small Plate)1 serving	280	27	3	18
To Go Loaded Mashed Potatoes (0.5 Pint)1 serving	570	27	36	35
BBQ Combo - Carolina Pulled Pork1 serving	590	27	41	36
Wood Grilled Impossible Burger - Laguna ONLY1 serving	860	27	53	61
Kid's Salmon1 serving	240	26	0	15
Salmon1 serving	240	26	1	15
Carolina Pulled Pork Tacos (3) - Lettuce Wrap1 serving	590	26	36	40
Chicken Street Tacos (2)1 serving	500	25	69	14
Loaded Baked Potato1 serving	540	25	60	23
Kid's Grilled Cheese1 serving	880	25	40	69
Pulled Pork1 serving	290	24	12	16
Tri Tip Street Tacos (3) - Lettuce Wrap1 serving	320	24	20	17
BBQ Combo - Baby Back Ribs1 serving	610	24	43	37
Baby Back Ribs (5)1 serving	610	24	43	37
Baby Back Ribs (Happy Hour)1 serving	610	24	43	37
Baby Back Ribs (Small Plate)1 serving	610	24	43	37
Spinach Artichoke Dip (Full) - All Locations1 serving	1,160	24	98	77
Smoked Brisket Tacos (2) - Lettuce Wrap1 serving	380	23	25	22
Carolina Pulled Pork Tacos (2)1 serving	690	23	82	32
Tri Tip Street Tacos (2)1 serving	520	22	73	16
Wood Grilled Atlantic Salmon Tacos (3) - Lettuce Wrap1 serving	530	22	34	35
Loaded Mashed Potatoes1 serving	430	21	23	28
Loaded Mashed Potatoes - Laguna ONLY1 serving	510	21	37	31
Wood Grilled Atlantic Salmon Tacos (2)1 serving	640	21	80	28
BBQ Chicken Potato Skins (2)1 serving	660	21	35	47
Kid's Pasta1 serving	830	21	64	56
Famous Shredded Onion (Full)1 serving	1,460	21	158	87
Chicken Street Tacos (2) - Lettuce Wrap1 serving	240	20	16	11
Carolina Pulled Pork (Small Plate)1 serving	370	20	23	22
Kid's Baby Back Ribs1 serving	470	19	29	29
Caesar Salad (Full)1 serving	840	19	26	75
Carolina Pulled Pork Tacos (2) - Lettuce Wrap1 serving	430	18	29	29
Mac & Cheese (Extra Side Portion)1 serving	760	18	16	66
BBQ Slider (1): Western Tri Tip1 serving	360	17	24	22
Cheeseburger Slider (1)1 serving	370	17	22	24
Tri Tip Street Tacos (2) - Lettuce Wrap1 serving	260	16	20	13
Kid's Chicken Tenders1 serving	450	16	26	32
BBQ Sliders (1): Tri Tip1 serving	330	15	28	18
Wood Grilled Atlantic Salmon Tacos (2) - Lettuce Wrap1 serving	380	15	27	25
Spinach Artichoke Dip (Half) and Happy Hour Portion1 serving	650	15	55	43
Veggie Burger1 serving	720	15	70	44
Natalie Salad (Full)1 serving	940	15	58	76
BBQ Slider (1): Smoked Brisket - No Sauce1 serving	400	14	22	28
BBQ Sliders (1): Carolina Pulled Pork1 serving	470	14	39	28
Greek Harvest Salad - Laguna ONLY1 serving	590	14	33	48
Roasted Cauliflower Tacos (3)1 serving	810	14	117	35
Butter Cake1 serving	1,050	14	116	58
Mac & Cheese (With Entree or Sandwich)1 serving	570	13	12	49
Guacamole w/ Chips (Full)1 serving	1,040	13	93	74
Warm Chocolate Cake1 serving	1,050	13	86	78
Mom's Deep Dish Peach Crisp1 serving	1,060	12	168	41
Tri Tip Mushroom Soup1 serving	160	11	13	6
Crispy Buffalo Cauliflower1 serving	630	11	40	50
Oreo Cookie Crunch1 serving	890	11	120	42
Caesar Salad (Half)1 serving	420	10	13	38
Roasted Cauliflower Tacos (2)1 serving	580	10	82	26
Famous Shredded Onion (Half) and Happy Hour Portion1 serving	730	10	79	44
Kid's Mac & Cheese (4oz)1 serving	380	9	8	33
Chicken Tortilla Soup1 serving	150	8	17	6
House Salad (Full) - No Dressing1 serving	310	8	37	16
Natalie Salad (Half)1 serving	470	8	30	37
Plain Baked Potato1 serving	260	7	59	0
Toddler Plate1 serving	280	7	59	4.5
Original Peanut Coleslaw1 serving	390	7	21	31
Veggie Burger - Protein Style1 serving	470	7	31	36
Guacamole w/ Chips (Half)1 serving	540	7	50	37
Caesar Dressing1 serving	320	6	3	32
Pan Roasted Corn (Laguna, Manhattan Beach, Brentwood Only)1 serving	320	6	29	22
Roasted Cauliflower Tacos (3) - Lettuce Wrap1 serving	420	6	36	31
Adult Ice Cream Sundae1 serving	430	6	50	23
Build Your Own Sundae1 serving	480	6	64	24
Birthday Sundae1 serving	490	6	59	26
New England Clam Chowder1 serving	550	6	23	45
To Go Box of Fries1 serving	1,360	6	126	97
Veggie Patty1 serving	200	5	20	11
One Scoop of Ice Cream1 serving	250	5	26	16
Pan Roasted Corn1 serving	300	5	28	21
Roasted Cauliflower Tacos (2) - Lettuce Wrap1 serving	320	5	29	23
Portabello1 serving	35	4	7	0.5
Broccoli (Steamed)1 serving	40	4	7	0
Green Beans with Chili Honey Sauce1 serving	100	4	25	0
Broccoli (Roasted)1 serving	120	4	9	9
Baked Beans1 serving	130	4	27	1
House Salad (Half) - No Dressing1 serving	170	4	20	9
Sweet Mashed Potatoes1 serving	270	4	29	15
Blue Cheese Dressing1 serving	300	4	2	29
Kid's Oreo Snowball1 serving	330	4	47	14
Asparagus (Steamed)1 serving	30	3	6	0
Kid's Steamed Broccoli Side1 serving	40	3	8	0
Corn1 serving	90	3	19	1.5
Garlic Roasted Cauliflower1 serving	100	3	7	8
Asparagus (Grill)1 serving	110	3	7	10
Mashed Potatoes1 serving	150	3	22	6
Skin on Fries (A La Carte)1 serving	610	3	57	43
Sweet Potato Fries (A La Carte)1 serving	610	3	57	43
Vegetable Soup1 serving	60	2	11	1
Spicy Coleslaw1 serving	130	2	11	9
Tangy Ginger Dressing1 serving	130	2	29	0
Skin on Fries (Side)1 serving	410	2	38	29
Sweet Potato Fries (Side)1 serving	410	2	38	29
Fries Happy Hour - Regular1 serving	540	2	51	39
Fries Happy Hour - Sweet Potato1 serving	540	2	51	39
Avocado - Half Salad1 serving	45	1	2	4
Avocado - Full Salad1 serving	90	1	5	8
Beef Ribs: Chipotle Cherry BBQ Sauce (4 fl oz)1 serving	190	1	37	5
Chipotle Ranch Dressing1 serving	200	1	2	21
Salsa Verde1 serving	230	1	5	23
Kid's Fries Side1 serving	270	1	25	19
Kid's Sweet Potato Fries Side1 serving	270	1	25	19
Ranch Dressing1 serving	270	1	2	28
Tahitian Tomato Dressing1 serving	290	1	7	28
Tangy Italian Dressing1 serving	390	1	15	35
Grilled Jalapeno1 serving	0	0	1	0
Kid's Side of Carrots1 serving	15	0	3	0
Chili Thousand Island Dressing1 serving	130	0	4	13
Thousand Island Dressing1 serving	130	0	3	12
Charred Shishito Peppers - Laguna ONLY1 serving	170	0	1	19
Mint Julep Dressing1 serving	220	0	3	21
Balsamic Dressing1 serving	340	0	15	31
GreekItalia Vinaigrette - Laguna ONLY1 serving	340	0	8	35
Tangy Sesame Dressing1 serving	440	0	32	36