Allsup's under 500 calories: 54 orders, ranked

Of the 62 single orders we track at Allsup's, 54 come in at or under 500 calories — 87%. The most protein in one item under 500 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). 30 entrées fit under 500; 1 do not.

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

• 54 orders under 500
• 28g most protein in one item
• 36g protein in a full meal
• 1 entrées over 500

As of September 2026, 54 of the 62 Allsup's single orders we track come in at or under 500 calories, and the most protein in a complete Allsup's meal under 500 is 36 g (10 Spicy Wings, a Pork Egg Roll, and a 1-liter Drinking Water).

Three complete Allsup's meals under 500 calories

Under 500, the most-protein meal is built on the Spicy Wings (10) (325 cal), which leaves 175 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 400; the others use the extra 100 calories.

Build your own Allsup's order under 500 calories → Swap any item, add a side, share the link.

Every Allsup's order under 500 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 500 is 322.5 calories and 30 of the 54 are entrées. Figures as Allsup's published them, rounded to whole numbers (how we check them).

What 500 calories buys at Allsup's

Going from 400 to 500 calories adds 12 orders: Chicken & Cheese Flautas (2) (410), Mexilink (418), Catfish Basket (2 Fillets / Wedges) (420), Ham Biscuit (420), Italian Sub (425), Bacon & Egg Biscuit (440), Bacon, Egg & Cheese Croissant (440) and Sausage & Egg Croissant (460) and 4 more.

What doesn't fit under 500

1 of 31 Allsup's entrées are over 500 calories; the lightest of them, the Poor Boy Sandwich, misses by 40 calories at 540. With more room, see Allsup's under 600. Tighter budget: Allsup's under 400. Closest misses: Poor Boy Sandwich (540).

More 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 600 calories (59 orders)
• High-protein Allsup's orders (8 items)
• Allsup's calorie calculator (build an order under your cap)

Under 500 calories at other chains

The same cap at 3 other chains, or the cross-chain pillar: fast food under 500 calories.

• Panda Express under 500
• Tropical Smoothie Cafe under 500
• Dunkin' under 500