QuikTrip under 500 calories: 124 orders, ranked

Of the 236 single orders we track at QuikTrip, 124 come in at or under 500 calories — 53%. The most protein in one item under 500 is the Grab & Go Ham Wrap, 35 g for 500 calories; the most filling by protein and fiber per calorie is the Grab & Go 3 Meat Stack Sub (Wheat, Half) (25 g protein, 3 g fiber, 320 cal). 40 entrées fit under 500; 57 do not.

Source: QuikTrip nutrition guide (official), August 2026 edition · Data refreshed October 16, 2026

• 124 orders under 500
• 35g most protein in one item
• 37g protein in a full meal
• 57 entrées over 500

As of October 2026, 124 of the 236 QuikTrip single orders we track come in at or under 500 calories, and the most protein in a complete QuikTrip meal under 500 is 37 g (A half Grab & Go Ham Sub (Wheat), Buffalo Chicken Bites with Cheese, and a Big Q Caffeine Free Diet Coke).

Three complete QuikTrip meals under 500 calories

Under 500, the most-protein meal is built on the Grab & Go Ham Sub (Wheat, Half) (300 cal), which leaves 200 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 QuikTrip order under 500 calories → Swap any item, add a side, share the link.

Every QuikTrip 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 390 calories and 40 of the 124 are entrées. Figures as QuikTrip published them, rounded to whole numbers (how we check them).

What 500 calories buys at QuikTrip

Going from 400 to 500 calories adds 57 orders: Bacon, Egg & Cheese Taco (410), Brew Bar Hot Caramel Latte (Medium) (410), Brew Bar Hot Mocha (Medium) (410), Brisket, Egg & Cheese Taco (410), Chicken & Cheese Flatbread (410), Egg & Cheese Breakfast Scramble (410), Grab & Go Big Italian Sub (White, Half) (410) and Hot Chocolate (Small) (410) and 49 more.

What doesn't fit under 500

57 of 97 QuikTrip entrées are over 500 calories; the lightest of them, the Bacon Mac & Cheese Bowl, misses by 10 calories at 510. With more room, see QuikTrip under 600. Tighter budget: QuikTrip under 400. Closest misses: Bacon Mac & Cheese Bowl (510), Breakfast Pizza Slice (510), Buffalo Chicken Mac & Cheese Bowl (510), Grab & Go Ham Sub (White, Whole) (520) and Double BLT Sub (White, Half) (530).

More at QuikTrip

• QuikTrip calories & nutrition (285 items listed)
• QuikTrip under 300 calories (31 orders)
• QuikTrip under 400 calories (67 orders)
• QuikTrip under 600 calories (164 orders)
• High-protein QuikTrip orders (48 items)
• QuikTrip calorie calculator (build an order under your cap)

Under 500 calories at other chains

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

• Sheetz under 500
• Which Wich under 500
• Quiznos under 500