High-protein TOGO'S orders: 23 items with 25 g or more
23 TOGO'S orders carry at least 25 g of protein at 700 calories or less. Ranked by protein per 100 calories, the #7 Roast Beef (Regular) leads at 7.6 g per 100 (48 g for 630 cal), and it is also the most protein in absolute grams. 5 of the 23 clear 40 g.
Source: TOGO'S nutrition guide (official), July 2026 edition · Data refreshed
- 23 orders ≥ 25 g
- 7.6g best protein / 100 cal
- 48g most in one item
- 32g in a full meal under 500
As of October 2026, the most protein in a complete TOGO'S meal under 500 calories is 32 g, and under 700 it is 48 g (A regular #7 Roast Beef and a water).
The most protein in a complete TOGO'S meal
The extra 200 calories from 500 to 700 buy 16 g more protein at TOGO'S. 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 under 500
- #7 Roast Beef (Mini)310 cal · 24g
- Chicken Noodle Soup120 cal · 8g
- Water0 cal
430 of 500 cal · 32 g protein
What to say at the counter: “A mini #7 Roast Beef, a Chicken Noodle Soup, and a water — 430 cal, 32 g protein.”
Get it at the nearest TOGO'S →Most protein under 700
- #7 Roast Beef (Regular)630 cal · 48g
- Water0 cal
630 of 700 cal · 48 g protein
What to say at the counter: “A regular #7 Roast Beef and a water — 630 cal, 48 g protein.”
Get it at the nearest TOGO'S →TOGO'S orders with 25 g+ protein, ranked per calorie
Single orders of 700 calories or less — no desserts, kids' meals, combos, sauces or toppings — by grams of protein per 100 calories, so the #47 French Dip (Mini) (30 g in 430 cal) ranks above the #8 Roast Beef, Turkey & Cheddar (Regular) (48 g in 700 cal). The median of these 23 orders is 660 calories. Figures as TOGO'S published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | #7 Roast Beef (Regular) | 630 | 48g | 7.6g |
| 2 | #47 French Dip (Mini) | 430 | 30g | 7.0g |
| 3 | #38 Bacon Ranch Chicken (Mini) | 390 | 27g | 6.9g |
| 4 | #8 Roast Beef, Turkey & Cheddar (Regular) | 700 | 48g | 6.9g |
| 5 | #35 Cheese Steak (Mini) | 430 | 28g | 6.5g |
| 6 | #37 Brewpub Chicken (Mini) | 430 | 28g | 6.5g |
| 7 | #1 Chicken & Cheddar (Regular) | 690 | 44g | 6.4g |
| 8 | #39 BBQ Chipotle Chicken (Regular) | 700 | 44g | 6.3g |
| 9 | Mediterranean Chicken Salad | 680 | 41g | 6.0g |
| 10 | #3 Turkey & Cheddar (Regular) | 650 | 39g | 6.0g |
| 11 | Chicken Club Wrap | 630 | 37g | 5.9g |
| 12 | #26 Turkey, Ham & Cheddar (Regular) | 650 | 38g | 5.8g |
| 13 | #2 Ham & Swiss (Regular) | 650 | 37g | 5.7g |
| 14 | Mediterranean Chicken Wrap | 690 | 39g | 5.7g |
| 15 | #36 California Club (Regular) | 690 | 38g | 5.5g |
| 16 | Chicken Club Salad | 700 | 38g | 5.4g |
| 17 | #9 Hot Pastrami (Regular) | 620 | 32g | 5.2g |
| 18 | #5 Turkey & Cranberry (Regular) | 610 | 31g | 5.1g |
| 19 | #24 Turkey & Avocado (Regular) | 660 | 33g | 5.0g |
| 20 | Asian Chicken Wrap | 660 | 33g | 5.0g |
| 21 | #27 BLT (Regular) | 700 | 30g | 4.3g |
| 22 | #20 Albacore Tuna (Regular) | 700 | 28g | 4.0g |
| 23 | #15 Greek Veggie (Regular) | 660 | 25g | 3.8g |
Build a high-protein TOGO'S order under your own cap → Ranked by protein, any cap from 200 to 1,500.
Eat at TOGO'S without blowing your cap
MinMax finds the best TOGO'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 TOGO'S
- TOGO'S calories & nutrition (117 items listed)
- TOGO'S under 400 calories (18 orders)
- TOGO'S under 500 calories (34 orders)
- TOGO'S under 600 calories (36 orders)
- TOGO'S calorie calculator (build an order under your cap)
High-protein orders at other chains
3 Subs & sandwiches chains with their own high-protein page, or see which chain gives the most protein under 500 calories and fast food under 500 calories.