Runza calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Runza order from 34 single orders — 29 entrées and 5 sides — using Runza's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Chicken Strips (2) at 250 calories; the heaviest entrée, the BBQ Bacon Runza Sandwich, is 695. The most protein in a complete meal under 500 is 43 g.
Source: Runza nutrition guide (official), November 2025 edition · Data refreshed
- 34 single orders
- 250 cal lightest main
- 43g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 34 Runza single orders can go into a built order, and the most protein in a complete Runza meal under 500 calories is 43 g (A Sweet Berry Chicken Salad without Dressing and a 1% White Milk).
Build your Runza 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 Runza 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
- Sweet Berry Chicken Salad without Dressing380 cal · 35g
- 1% White Milk100 cal · 8g
480 of 500 cal · 43 g protein
What to say at the counter: “A Sweet Berry Chicken Salad without Dressing and a 1% White Milk — 480 cal, 43 g protein.”
Get it at the nearest Runza →Most filling
- Sweet Berry Chicken Salad without Dressing380 cal · 35g
- 1% White Milk100 cal · 8g
480 of 500 cal · 43 g protein
What to say at the counter: “A Sweet Berry Chicken Salad without Dressing and a 1% White Milk — 480 cal, 43 g protein.”
Get it at the nearest Runza →Lightest
- Chicken Strips (2)250 cal · 18g
- Diet Pepsi (Medium)0 cal · 0g
250 of 500 cal · 18 g protein
What to say at the counter: “2 Chicken Strips and a medium Diet Pepsi — 250 cal, 18 g protein.”
Get it at the nearest Runza →The 20 lightest meal-sized mains at Runza
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 Runza item is in the full table on the Runza calories page and in /data/runza.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Chicken Strips (2) | 250 | 18g |
| BLT Jr. Wrap | 260 | 9g |
| Mini Original Runza Sandwich | 260 | 10g |
| Jr. Cheeseburger | 300 | 18g |
| Jr. Swiss Mushroom Burger | 310 | 18g |
| Ranch Jr. Chicken Wrap | 320 | 14g |
| Buffalo Jr. Chicken Wrap | 330 | 14g |
| Classic Grilled Chicken Sandwich | 330 | 32g |
| Deluxe Grilled Chicken Sandwich | 330 | 32g |
| 1/4 lb. Hamburger | 340 | 24g |
| Buffalo Grilled Chicken Sandwich | 340 | 32g |
| BBQ Grilled Chicken Sandwich | 360 | 33g |
| Sweet Berry Chicken Salad without Dressing | 380 | 35g |
| Smothered Grilled Chicken Sandwich | 390 | 34g |
| 1/4 lb. Cheeseburger | 400 | 26g |
| Southwest Chicken Salad with Salsa without Dressing | 400 | 24g |
| 1/4 lb. Bacon Cheeseburger | 440 | 28g |
| 1/4 lb. Swiss Cheese Mushroom Burger | 450 | 27g |
| Spicy Jack Grilled Chicken Sandwich | 450 | 37g |
| Original Runza Sandwich | 490 | 19g |
Eat at Runza without blowing your cap
MinMax finds the best Runza 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 Runza
- Runza calories & nutrition (80 items listed)
- Runza under 400 calories (18 orders)
- Runza under 500 calories (24 orders)
- Runza under 600 calories (29 orders)
- High-protein Runza orders (15 items)
Calculators at other chains
The same builder at 3 Burgers chains, or compare every chain on fast food under 500 calories.