WaBa Grill under 500 calories: 28 orders, ranked

Of the 52 single orders we track at WaBa Grill, 28 come in at or under 500 calories — 54%. The most protein in one item under 500 is the Spicy Asian Salad with White Meat Chicken, 49 g for 420 calories; the most filling by protein and fiber per calorie is the Signature House Salad with White Meat Chicken (44 g protein, 3 g fiber, 320 cal). 17 entrées fit under 500; 24 do not.

Source: WaBa Grill nutrition guide (official), January 2025 edition · Data refreshed October 12, 2026

• 28 orders under 500
• 49g most protein in one item
• 58g protein in a full meal
• 24 entrées over 500

As of October 2026, 28 of the 52 WaBa Grill single orders we track come in at or under 500 calories, and the most protein in a complete WaBa Grill meal under 500 is 58 g (A Signature House Salad with White Meat Chicken, a Loaded Miso Soup with Chicken, and a water).

Three complete WaBa Grill meals under 500 calories

Under 500, the most-protein meal is built on the Signature House Salad with White Meat Chicken (320 cal), which leaves 180 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 WaBa Grill order under 500 calories → Swap any item, add a side, share the link.

Every WaBa Grill 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 290 calories and 17 of the 28 are entrées. Figures as WaBa Grill published them, rounded to whole numbers (how we check them).

What 500 calories buys at WaBa Grill

Going from 400 to 500 calories adds 5 orders: Pork Veggie Dumplings (10) (420), Spicy Asian Salad with White Meat Chicken (420), Shrimp Veggie Bowl (450), Shrimp Bowl (490) and Wild Caught Salmon Veggie Bowl (500).

What doesn't fit under 500

24 of 41 WaBa Grill entrées are over 500 calories; the lightest of them, the Organic Tofu Veggie Bowl, misses by 20 calories at 520. With more room, see WaBa Grill under 600. Tighter budget: WaBa Grill under 400. Closest misses: Organic Tofu Veggie Bowl (520), Wild Caught Salmon Bowl (540), White Meat Chicken Veggie Bowl (580), Chicken Veggie Bowl (590) and Organic Tofu Bowl (590).

More at WaBa Grill

• WaBa Grill calories & nutrition (58 items listed)
• WaBa Grill under 300 calories (16 orders)
• WaBa Grill under 400 calories (23 orders)
• WaBa Grill under 600 calories (33 orders)
• High-protein WaBa Grill orders (17 items)
• WaBa Grill calorie calculator (build an order under your cap)

Under 500 calories at other chains

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

• Einstein Bros. Bagels under 500
• Bruegger's Bagels under 500
• Manhattan Bagel under 500