Braum's calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Braum's order from 82 single orders — 21 entrées, 4 sides and 57 breakfast items — using Braum's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the English Muffin with Ham at 170 calories; the heaviest entrée, the Chicken Strip Dinner without Dipping Sauce, is 1,150. The most protein in a complete meal under 500 is 32 g.
Source: Braum's nutrition guide (official) · Data refreshed
- 82 single orders
- 170 cal lightest main
- 32g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 82 Braum's single orders can go into a built order, and the most protein in a complete Braum's meal under 500 calories is 32 g (A Grilled Chicken Sandwich and a 12-ounce Coffee).
Build your Braum's order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Braum's meals under 500 calories
Starting points for the builder — 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
- Grilled Chicken Sandwich430 cal · 32g
- Coffee (12 oz)0 cal · 0g
430 of 500 cal · 32 g protein
What to say at the counter: “A Grilled Chicken Sandwich and a 12-ounce Coffee — 430 cal, 32 g protein.”
Get it at the nearest Braum's →Most filling
- Grilled Chicken Sandwich430 cal · 32g
- Coffee (12 oz)0 cal · 0g
430 of 500 cal · 32 g protein
What to say at the counter: “A Grilled Chicken Sandwich and a 12-ounce Coffee — 430 cal, 32 g protein.”
Get it at the nearest Braum's →Lightest
- Junior 1/6 lb. Cheeseburger390 cal · 20g
- Coffee (12 oz)0 cal · 0g
390 of 500 cal · 20 g protein
What to say at the counter: “A Junior 1/6 lb. Cheeseburger and a 12-ounce Coffee — 390 cal, 20 g protein.”
Get it at the nearest Braum's →The 20 lightest meal-sized mains at Braum's
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Braum's item is in the full table on the Braum's calories page and in /data/braums.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| English Muffin with Ham | 170 | 10g |
| English Muffin with Bacon | 190 | 9g |
| Plain Bagel with Ham | 220 | 11g |
| English Muffin with Egg | 230 | 13g |
| Everything Bagel with Ham | 230 | 11g |
| Plain Bagel with Bacon | 240 | 10g |
| Everything Bagel with Bacon | 250 | 10g |
| English Muffin with Ham & Egg | 260 | 18g |
| Everything Bagel with Egg | 280 | 14g |
| Everything Bagel with Strawberry Cream Cheese | 280 | 7g |
| Plain Bagel with Egg | 280 | 14g |
| Plain Bagel with Garden Vegetable Cream Cheese | 280 | 9g |
| Plain Bagel with Strawberry Cream Cheese | 280 | 7g |
| English Muffin with Bacon & Egg | 290 | 17g |
| Everything Bagel with Garden Vegetable Cream Cheese | 290 | 9g |
| English Muffin with Sausage | 300 | 12g |
| Biscuit with Ham | 310 | 10g |
| Plain Bagel with Ham & Egg | 310 | 19g |
| Everything Bagel with Ham & Egg | 320 | 19g |
| Everything Bagel with Original Cream Cheese | 320 | 9g |
Eat at Braum's without blowing your cap
MinMax finds the best Braum'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 Braum's
- Braum's calories & nutrition (212 items listed)
- Braum's under 300 calories (19 orders)
- Braum's under 400 calories (40 orders)
- Braum's under 500 calories (57 orders)
- Braum's under 600 calories (70 orders)
- High-protein Braum's orders (14 items)
Calculators at other chains
The same builder at 3 Burgers chains, or compare every chain on fast food under 500 calories.