Runza Calories & Nutrition (34 orders)

See the lowest-calorie and highest-protein items at Runza, with calories, protein, carbs and fat for every item we track. Plan an order that fits your calorie goal, then let MinMax build the best one at the Runza nearest you.

Source: Runza nutrition guide (official), November 2025 edition · Data refreshed October 18, 2026

• 34 single orders
• 250 cal lowest pick
• 46g top protein ≤ 700 cal
• 24 orders ≤ 500 cal

As of October 2026, 24 of the 34 Runza single orders we track come in at or under 500 calories.

Lowest-calorie Runza items

Meal-sized entrées and breakfast items only (at least 150 calories or 10 g protein) — sides, garnishes, drinks, desserts, kids' items, combos, sauces, toppings and single pieces are left out.

Highest-protein Runza items under 700 calories

Dishes only (entrées, sides and breakfast items): the best picks when you're chasing a protein target without spending the whole day's budget.

Best protein per calorie at Runza

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Runza nutrition (lowest calories first)

Calories and macros for the 80 Runza rows this page lists: the 34 single orders plus 18 desserts, 6 kids' items, 12 sauces, toppings and add-ons and 10 rows kept out of meals (sold only at some stores, or not on the chain's own menu). The other 31 rows we track (16 drinks, 10 sauces, toppings and add-ons the display filter leaves out, 3 desserts the display filter leaves out (3 cones), 1 kids' item the display filter leaves out, and 1 other row the display filter leaves out) are left out of this table and kept in the JSON. Not included yet: its whole seasonal chili and soup block — six rows the guide itself heads "Seasonal. Soup not available at all locations." and which runza.com's own menu is not selling today — its Cinnamon Roll for the same reason, the 1/2 lb Double Hamburger (not on its live Legendary Burgers menu, and its product page answers 404), two of its three Mini Runza® sandwiches (priced only inside a party box you must call a day ahead for), the Mandarin oranges and applesauce that are a kids-meal side choice and not on the adult menu, and its Poppyseed dressing, which prints macros its calories cannot hold. Five dishes Runza sells have no nutrition row in the guide at all: the Southwest Runza® sandwich, the Cobb Salad, Saucy Popcorn Chicken, the Cappuccino Shake and the 1/4 lb BBQ Bacon Swiss Burger. Also available as JSON.

Runza nutrition FAQ

What is the lowest-calorie meal-sized item at Runza?

The lowest-calorie meal-sized item at Runza is the Chicken Strips (2) at about 250 calories with 18g protein (meal-sized: at least 150 calories or 10 g of protein).

What is the highest-protein option at Runza under 700 calories?

1/2 lb. Double Cheeseburger leads with roughly 46g of protein for about 670 calories.

What's the most protein-efficient Runza dish?

Classic Grilled Chicken Sandwich delivers the most protein per calorie — about 32g protein for 330 calories — of any Runza entrée, side or breakfast item.

How many Runza orders are 500 calories or less?

24 of the 34 Runza single orders we track come in at 500 calories or less. Those 34 are 29 entrées and 5 sides; drinks, desserts, kids' items, combos, sauces and toppings, rows for one slice, piece or part of an order, and rows kept out of meals are not counted as single orders.

Where do these Runza numbers come from?

From Runza nutrition guide (official) (November 2025 edition), last refreshed October 18, 2026. Every figure is as the restaurant published it, rounded to whole calories and grams; see the methodology page for how rows are checked.

Source: Runza nutrition guide (official), November 2025 edition · Data refreshed October 18, 2026. Figures are estimates and may change — verify with Runza. Read how we gather and check this data.

More 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)
• Runza calorie calculator (build an order under your cap)

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