World of Beer: high-protein, low-calorie picks

Here are the 172 World of Beer items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition World of Beer publishes (see the source).

15 items are 400 calories or less. 116 have 30 g of protein or more. The most protein at 400 calories or less is Kids Chicken Tenders (41 g).

Most protein, 400 calories or less

World of Beer: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Kids Chicken Tenders1 serving	281	41	12	6
Jalapeno Cheddar Sausage1 serving	213	14	1	17

Most protein, 400 to 600 calories

World of Beer: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Crispy Chicken Salad1 serving	593	58	51	15
The WOB Wedge Salad with Grilled Chicken Breast1 serving	572	41	19	35
Mahi Mahi Sandwich with Grilled Mahi Mahi1 serving	445	39	44	13
Mahi Mahi Sandwich with Blackened Mahi Mahi1 serving	468	39	43	16
Kids Cheeseburger Sliders1 serving	516	35	32	27
Colorado Chili with Fixings1 serving	472	34	32	23
WOB Chicken Wings, 51 serving	458	31	8	33
WOB Chicken Wings, 5 with Seasoning Choice 5 Spice Dry Rub1 serving	465	31	10	33
Tuna Wonton Nachos1 serving	467	31	36	21
WOB Chicken Wings, 5 with Seasoning Choice Dry Rub1 serving	472	31	11	33

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.

World of Beer: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Kids Chicken Tenders1 serving	281	41	14.6
Crispy Chicken Salad1 serving	593	58	9.8
Mahi Mahi Sandwich with Grilled Mahi Mahi1 serving	445	39	8.8
Mahi Mahi Sandwich with Blackened Mahi Mahi1 serving	468	39	8.3
Ancho Chipotle Chicken Sandwich1 serving	651	50	7.7
Boneless Chicken Bites1 serving	683	51	7.5
Colorado Chili with Fixings1 serving	472	34	7.2
The WOB Wedge Salad with Grilled Chicken Breast1 serving	572	41	7.2
Ancho Chipotle Chicken Sandwich with Ketchup1 serving	713	51	7.2
Buffalo Chicken Quesadilla1 serving	702	49	7.0

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Questions

What item under 1,000 calories has the most protein at World of Beer?

Chicken Parmesan Sandwich (1 serving): 62 g protein, 829 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at World of Beer?

At 400 calories or less, the most protein comes from Kids Chicken Tenders (1 serving): 41 g protein, 281 calories; Jalapeno Cheddar Sausage (1 serving): 14 g protein, 213 calories.

Where do these World of Beer numbers come from?

From the nutrition information World of Beer publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every World of Beer item

See all 172 items, sorted by protein

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

Every World of Beer item, sorted by protein
Item	Cal	Protein	Carbs	Fat
WOB Chicken Wings, 20 with Wing Sauce Choice Korean BBQ1 serving	2,209	129	88	146
WOB Chicken Wings, 20 with Wing Sauce Choice Garlic Parmesan1 serving	2,214	129	38	166
WOB Chicken Wings, 20 with Dressing Choice Blue Cheese1 serving	2,371	128	34	187
WOB Chicken Wings, 20 with Wing Sauce Choice Hot Honey BBQ1 serving	2,156	125	109	131
WOB Chicken Wings, 20 with Wing Sauce Choice Jerk1 serving	2,025	124	61	139
WOB Chicken Wings, 20 with Dressing Choice Ranch1 serving	2,380	124	35	190
WOB Chicken Wings, 20 with Seasoning Choice 5 Spice Dry Rub1 serving	1,850	123	37	131
WOB Chicken Wings, 20 with Seasoning Choice Dry Rub1 serving	1,879	123	44	131
WOB Chicken Wings, 20 with Wing Sauce Choice Sweet Fire1 serving	2,119	123	103	131
WOB Chicken Wings, 201 serving	1,822	122	32	130
WOB Chicken Wings, 20 with Wing Sauce Choice Buffalo1 serving	1,890	122	34	136
Cajun Penne with Blackened Chicken Breast1 serving	1,111	75	115	37
Beer Cheese Nachos with Blackened Chicken1 serving	1,637	71	165	74
Smashburger, 3 Patties, Plating1 serving	1,092	68	48	69
Cajun Penne with Blackened Shrimp1 serving	1,057	66	115	37
Crispy Chicken Salad with Wing Sauce Choice Garlic Parmesan1 serving	905	64	55	43
WOB Chicken Wings, 10 with Wing Sauce Choice Korean BBQ1 serving	1,105	64	44	73
WOB Chicken Wings, 10 with Wing Sauce Choice Garlic Parmesan1 serving	1,107	64	19	83
WOB Chicken Wings, 10 with Dressing Choice Blue Cheese1 serving	1,186	64	17	93
Crispy Chicken Salad with Dressing Choice Blue Cheese1 serving	1,005	63	52	57
WOB Chicken Wings, 10 with Wing Sauce Choice Hot Honey BBQ1 serving	1,078	63	54	66
Smoked BBQ Brisket Burger1 serving	1,084	63	74	59
Crispy Chicken Salad with Wing Sauce Choice Korean BBQ1 serving	804	62	80	24
Chicken Parmesan Sandwich1 serving	829	62	71	32
WOB Chicken Wings, 10 with Seasoning Choice 5 Spice Dry Rub1 serving	925	62	19	66
WOB Chicken Wings, 10 with Seasoning Choice Dry Rub1 serving	940	62	22	65
WOB Chicken Wings, 10 with Wing Sauce Choice Jerk1 serving	1,013	62	30	70
WOB Chicken Wings, 10 with Wing Sauce Choice Sweet Fire1 serving	1,059	62	51	65
WOB Chicken Wings, 10 with Dressing Choice Ranch1 serving	1,190	62	17	95
WOB Chicken Wings, 101 serving	911	61	16	65
WOB Chicken Wings, 10 with Wing Sauce Choice Buffalo1 serving	979	61	18	71
Mac Bite Burger1 serving	1,383	61	84	87
Crispy Chicken Salad with Wing Sauce Choice Hot Honey BBQ1 serving	760	60	89	15
Crispy Chicken Salad with Dressing Choice Honey Dijon Mustard1 serving	800	60	94	17
Crispy Chicken Salad with Wing Sauce Choice Jerk1 serving	694	59	65	19
Crispy Chicken Salad with Wing Sauce Choice Sweet Fire1 serving	741	59	86	15
Crispy Chicken Salad with Dressing Choice Ranch1 serving	1,011	59	53	59
Crispy Chicken Salad1 serving	593	58	51	15
Crispy Chicken Salad with Wing Sauce Choice Buffalo Hot1 serving	699	58	53	24
Crispy Chicken Salad with Wing Sauce Choice Buffalo Mild and Medium1 serving	790	58	52	34
Crispy Chicken Salad with Dressing Choice Greek1 serving	943	58	64	48
Chicken Philly Sandwich1 serving	969	58	66	52
Brunch Burger with Burger Patty1 serving	1,072	58	42	73
Birria Quesadilla1 serving	841	56	45	50
Black and Blue Burger1 serving	1,085	55	49	73
Boneless Chicken Bites with Dressing Choice Blue Cheese1 serving	957	54	96	35
Ancho Chipotle Chicken Sandwich with Tater Tots1 serving	973	53	80	48
BBQ Bacon Burger with Burger Patty1 serving	855	52	50	49
Boneless Chicken Bites with Dressing Choice Ranch1 serving	962	52	97	37
Buffalo Chicken Quesadilla with Blue Cheese Dressing1 serving	977	52	42	67
Boneless Chicken Bites1 serving	683	51	95	7
Ancho Chipotle Chicken Sandwich with Ketchup1 serving	713	51	56	30
Chimichurri Steak and Eggs, 8 oz Steak1 serving	1,341	51	38	107
Ancho Chipotle Chicken Sandwich1 serving	651	50	41	30
Handbreaded Fried Shrimp Entree, 12 Count1 serving	963	50	146	19
Buffalo Chicken Quesadilla with Ranch Dressing1 serving	981	50	43	69
WOB Cobb Salad1 serving	1,010	50	82	53
Buffalo Chicken Quesadilla1 serving	702	49	41	39
Beer Cheese Nachos1 serving	1,470	49	163	67
BYO Burger with Cheese Choice Swiss Cheese1 serving	718	48	42	39
Smashburger, 2 Patties1 serving	836	48	46	50
Fajita Burger1 serving	926	48	51	57
BYO Burger with Cheese Choice Mild Cheddar Cheese1 serving	718	47	41	40
BYO Burger with Cheese Choice Pepper Jack Cheese1 serving	718	47	42	39
Hangover Skillet with Texas Toast1 serving	1,049	47	67	66
Mahi Mahi Sandwich with Fried Mahi Mahi1 serving	700	46	82	19
BYO Burger with Cheese Choice Danish Blue Cheese1 serving	713	46	42	39
BYO Burger with Cheese Choice White American Cheese1 serving	713	46	42	39
Southwest Sunrise Flatbread1 serving	1,065	46	80	65
Buffalo Chicken Sandwich1 serving	772	44	83	26
Chipotle BBQ Chicken1 serving	814	44	94	29
Hangover Skillet1 serving	925	44	45	63
Hangover Skillet with Butter1 serving	961	44	45	67
Caesar Salad with Grilled Chicken Breast1 serving	686	43	25	44
BYO Burger with Sauce Choice Chipotle BBQ1 serving	718	43	60	33
BYO Burger1 serving	638	42	41	33
BYO Burger with Sauce Choice Chipotle Mayo1 serving	793	42	42	50
BYO Burger with Sauce Choice Sriracha Lime Aioli1 serving	795	42	42	50
BYO Burger with Sauce Choice Garlic Aioli1 serving	839	42	41	55
Cajun Penne1 serving	926	42	110	35
Kids Chicken Tenders1 serving	281	41	12	6
The WOB Wedge Salad with Grilled Chicken Breast1 serving	572	41	19	35
Brunch Burger with Black Bean Burger Patty1 serving	879	40	62	52
Mahi Mahi Sandwich with Grilled Mahi Mahi1 serving	445	39	44	13
Mahi Mahi Sandwich with Blackened Mahi Mahi1 serving	468	39	43	16
House Salad with Grilled Chicken Breast1 serving	666	39	39	37
Steak and Egg Bowl1 serving	951	39	47	67
Brisket Breakfast Burrito1 serving	793	38	54	49
Black and Blue Flatbread1 serving	1,057	36	84	64
Kids Cheeseburger Sliders1 serving	516	35	32	27
Colorado Chili with Fixings1 serving	472	34	32	23
Cali Bowl with Blackened Ahi Tuna1 serving	657	34	67	28
BBQ Bacon Burger with Black Bean Burger Patty1 serving	662	34	70	28
WOB Chicken Wings, 5 with Dressing Choice Blue Cheese1 serving	733	34	9	61
WOBSTAR Breakfast with Jalapeno Cheddar Sausage1 serving	812	34	58	47
Hot Honey Pepperoni Flatbread1 serving	915	34	112	38
Chicken and Waffle Sandwich with Tater Tots1 serving	954	34	112	38
Chimichurri Steak and Eggs, 4 oz Steak1 serving	963	34	37	74
Mac and Cheese (A La Cartes)1 serving	1,059	33	77	66
WOB Chicken Wings, 5 with Wing Sauce Choice Korean BBQ1 serving	525	32	18	35
WOB Chicken Wings, 5 with Wing Sauce Choice Garlic Parmesan1 serving	558	32	10	42
Chicken and Waffle Sandwich with Ketchup1 serving	694	32	87	20
WOB Chicken Wings, 51 serving	458	31	8	33
WOB Chicken Wings, 5 with Seasoning Choice 5 Spice Dry Rub1 serving	465	31	10	33
Tuna Wonton Nachos1 serving	467	31	36	21
WOB Chicken Wings, 5 with Seasoning Choice Dry Rub1 serving	472	31	11	33
WOB Chicken Wings, 5 with Wing Sauce Choice Buffalo1 serving	492	31	9	36
WOB Chicken Wings, 5 with Wing Sauce Choice Jerk1 serving	509	31	16	35
WOB Chicken Wings, 5 with Wing Sauce Choice Sweet Fire1 serving	532	31	26	33
WOB Chicken Wings, 5 with Wing Sauce Choice Hot Honey BBQ1 serving	541	31	28	33
Chicken and Waffle Sandwich1 serving	632	31	73	20
Cali Bowl with Grilled Shrimp1 serving	638	31	69	26
WOB Chicken Wings, 5 with Dressing Choice Ranch1 serving	737	31	10	62
Chicken and Waffle Sandwich with Maple Bourbon Syrup1 serving	818	31	117	20
Cali Bowl with Blackened Chicken1 serving	674	30	66	31
Caesar Salad with IPA Glazed Salmon1 serving	727	30	30	53
Chicken and Waffles1 serving	644	29	112	5
Crispy Beer Brined Chicken Sliders1 serving	478	28	58	12
The WOB Wedge Salad with IPA Glazed Salmon1 serving	613	28	23	44
Breakfast Sandwich1 serving	729	28	56	43
WOBSTAR Breakfast with Bacon1 serving	749	28	57	44
Crab Rangoon Dip with Wonton Chips1 serving	804	28	70	43
Smashburger, 1 Patty1 serving	580	27	44	32
Cali Bowl with Blackened Steak1 serving	841	27	67	51
Caesar Salad with Grilled Flat Iron Steak1 serving	905	27	26	76
House Salad with IPA Glazed Salmon1 serving	708	26	43	46
German Pretzel with WOB Beer Cheese1 serving	1,100	26	196	21
Half Beer Cheese Nachos1 serving	740	25	83	34
Margherita Flatbread1 serving	781	25	84	39
The WOB Wedge Salad with Grilled Flat Iron Steak1 serving	791	25	19	66
Fried Shrimp Entree1 serving	862	25	146	19
German Pretzel with WOB House Made Mustard1 serving	1,087	25	208	15
Brunch Burger1 serving	659	23	40	45
Kids Cheese Flatbread1 serving	661	23	71	33
House Salad with Grilled Flat Iron Steak1 serving	886	23	39	69
Shrimp Add On (add-on)1 serving	104	20	3	2
Burger Sliders1 serving	514	20	41	30
WOBSTAR Breakfast1 serving	599	20	57	30
German Pretzel1 serving	942	20	190	10
Romaine Wedge Salad1 serving	609	19	18	50
BBQ Bacon Burger1 serving	442	17	48	21
Kids Grilled Cheese Sandwich1 serving	407	16	44	19
Mac and Cheese (Side Items)1 serving	529	16	38	33
Loaded Taters1 serving	952	16	88	59
French Onion Soup1 serving	410	15	33	23
Jalapeno Cheddar Sausage1 serving	213	14	1	17
Kids Mac N Cheese1 serving	409	14	40	21
Salted Caramel Cookie Skillet1 serving	1,153	11	167	48
Caesar Salad1 serving	526	10	25	42
Mac and Cheese Bites1 serving	771	9	31	66
Triple Chocolate Brownie Tower1 serving	1,208	9	172	52
Nutella Churro Donuts1 serving	1,216	9	153	60
The WOB Wedge Salad1 serving	412	8	18	33
Mahi Mahi Sandwich1 serving	290	7	40	11
Cali Bowl1 serving	507	7	65	24
Parmesan Truffle Fries1 serving	819	7	45	69
House Salad1 serving	507	6	39	35
Warm Donut Bites1 serving	854	6	140	28
Applewood Smoked Bacon1 serving	100	5	0	9
Candied Bacon1 serving	125	5	6	9
Side Caesar Salad1 serving	263	5	13	21
Cheddar Grits1 serving	426	5	10	38
Mashed Potatoes1 serving	246	4	23	14
Breakfast Potatoes1 serving	270	4	38	11
Side House Salad1 serving	254	3	19	18
Tater Tots with Ketchup1 serving	384	3	54	18
Sweet Potato Fries1 serving	280	2	44	11
Tater Tots1 serving	322	2	39	18
Belgian Waffle with Strawberries and Nutella1 serving	638	2	75	33
Cucumber Salad1 serving	58	1	13	0
Seasonal Fruit Cup1 serving	99	1	23	0
Belgian Waffle with Fruit Topping1 serving	503	1	63	24