High-protein Allsup's orders: 8 items with 25 g or more
8 Allsup's orders carry at least 25 g of protein at 700 calories or less. Ranked by protein per 100 calories, the Spicy Wings (10) leads at 8.6 g per 100 (28 g for 325 cal); by sheer grams the Breakfast Burger has the most, 31 g for 650 calories. None of them reaches 40 g.
Source: Allsup's nutrition guide (official), July 17, 2026 edition · Data refreshed
- 8 orders ≥ 25 g
- 8.6g best protein / 100 cal
- 31g most in one item
- 36g in a full meal under 500
As of September 2026, the most protein in a complete Allsup's meal under 500 calories is 36 g, and under 700 it is 49 g (10 Spicy Wings, 3 Hotzzarella Sticks, a Pork Egg Roll, and a 1-liter Drinking Water).
The most protein in a complete Allsup's meal
The extra 200 calories from 500 to 700 buy 13 g more protein at Allsup's. One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein under 500
- Spicy Wings (10)325 cal · 28g
- Pork Egg Roll150 cal · 8g
- Drinking Water (1 Liter)0 cal · 0g
475 of 500 cal · 36 g protein
What to say at the counter: “10 Spicy Wings, a Pork Egg Roll, and a 1-liter Drinking Water — 475 cal, 36 g protein.”
Get it at the nearest Allsup's →Most protein under 700
- Spicy Wings (10)325 cal · 28g
- Hotzzarella Sticks (3)200 cal · 13g
- Pork Egg Roll150 cal · 8g
- Drinking Water (1 Liter)0 cal · 0g
675 of 700 cal · 49 g protein
What to say at the counter: “10 Spicy Wings, 3 Hotzzarella Sticks, a Pork Egg Roll, and a 1-liter Drinking Water — 675 cal, 49 g protein.”
Get it at the nearest Allsup's →Allsup's orders with 25 g+ protein, ranked per calorie
Single orders of 700 calories or less — no desserts, kids' meals, combos, sauces or toppings — by grams of protein per 100 calories, so the Spicy Wings (10) (28 g in 325 cal) ranks above the Breakfast Burger (31 g in 650 cal). The median of these 8 orders is 490 calories. Figures as Allsup's published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Spicy Wings (10) | 325 | 28g | 8.6g |
| 2 | Turkey & Cheese Sandwich on Wheat | 305 | 25g | 8.2g |
| 3 | Hot Ham & Cheese Sandwich | 390 | 25g | 6.4g |
| 4 | Ham, Egg & Cheese Croissant | 490 | 28g | 5.7g |
| 5 | Ham & Egg Biscuit | 490 | 25g | 5.1g |
| 6 | Ham, Egg & Cheese Biscuit | 580 | 29g | 5.0g |
| 7 | Breakfast Burger | 650 | 31g | 4.8g |
| 8 | Poor Boy Sandwich | 540 | 25g | 4.6g |
Build a high-protein Allsup's order under your own cap → Ranked by protein, any cap from 200 to 1,500.
Eat at Allsup's without blowing your cap
MinMax finds the best Allsup's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Allsup's
- Allsup's calories & nutrition (77 items listed)
- Allsup's under 300 calories (22 orders)
- Allsup's under 400 calories (42 orders)
- Allsup's under 500 calories (54 orders)
- Allsup's under 600 calories (59 orders)
- Allsup's calorie calculator (build an order under your cap)
High-protein orders at other chains
3 other chains with their own high-protein page, or see which chain gives the most protein under 500 calories and fast food under 500 calories.