Allsup's under 400 calories: 42 orders, ranked

Of the 62 single orders we track at Allsup's, 42 come in at or under 400 calories — 68%. The most protein in one item under 400 is the Spicy Wings (10), 28 g for 325 calories; the most filling by protein and fiber per calorie is the Turkey & Cheese Sandwich on Wheat (25 g protein, 4 g fiber, 305 cal). 25 entrées fit under 400; 6 do not.

Source: Allsup's nutrition guide (official), July 17, 2026 edition · Data refreshed September 15, 2026

• 42 orders under 400
• 28g most protein in one item
• 28g protein in a full meal
• 6 entrées over 400

As of September 2026, 42 of the 62 Allsup's single orders we track come in at or under 400 calories, and the most protein in a complete Allsup's meal under 400 is 28 g (10 Spicy Wings and a 1-liter Drinking Water).

Three complete Allsup's meals under 400 calories

Under 400, the most-protein meal is built on the Spicy Wings (10) (325 cal), which leaves 75 calories for its sides and drink. 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). The lightest meal is unchanged from under 300; the others use the extra 100 calories.

Build your own Allsup's order under 400 calories → Swap any item, add a side, share the link.

Every Allsup's order under 400 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 285 calories and 25 of the 42 are entrées. Figures as Allsup's published them, rounded to whole numbers (how we check them).

What 400 calories buys at Allsup's

Going from 300 to 400 calories adds 20 orders: Turkey & Cheese Sandwich on Wheat (305), Beef & Cheese Chimichanga (310), Corn Nuggets (317), Beef & Bean Burrito (320), Tamales (3) (320), Biscuits & Gravy (Half Order) (325), Spicy Wings (10) (325) and Ham Croissant (330) and 12 more.

What doesn't fit under 400

6 of 31 Allsup's entrées are over 400 calories; the lightest of them, the Chicken & Cheese Flautas (2), misses by 10 calories at 410. With more room, see Allsup's under 500. Tighter budget: Allsup's under 300. Closest misses: Chicken & Cheese Flautas (2) (410), Mexilink (418), Catfish Basket (2 Fillets / Wedges) (420), Italian Sub (425) and Breaded Chicken Sandwich (490).

More at Allsup's

• Allsup's calories & nutrition (77 items listed)
• Allsup's under 300 calories (22 orders)
• Allsup's under 500 calories (54 orders)
• Allsup's under 600 calories (59 orders)
• High-protein Allsup's orders (8 items)
• Allsup's calorie calculator (build an order under your cap)

Under 400 calories at other chains

The same cap at 3 other chains, or the cross-chain pillar: fast food under 400 calories.

• Panda Express under 400
• Tropical Smoothie Cafe under 400
• Dunkin' under 400