30g+ Protein Meals Under 400 Calories at Restaurants

Name: HealthyEatsNearMe
Address: US
Price range: $$

The top match is Charred Chicken at Butcher & the Boar — 56g protein and 300 calories (Estimate). Next are Pacific Cod at Jake's Famous Crawfish (50g) and Steamed Fish with Thai Herbs at Fish Cheeks (52g).

Updated October 2026

30g of protein in under 400 calories is the most macro-efficient restaurant tier — typically grilled chicken plates, naked bowls, or seafood-forward entrées with sides swapped. This page ranks the matches in our database, up to two per restaurant.

30g+ Protein Under 400 Calories: Full Ranking

25 meals ranked by protein per calorie, highest first.
Rank	Dish	Restaurant	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Charred Chicken	Butcher & the Boar	300	56 g	2.0 g	7.0 g	18.7 g	Estimate
2	Pacific Cod	Jake's Famous Crawfish	310	50 g	2.0 g	10 g	16.1 g	Estimate
3	Steamed Fish with Thai Herbs	Fish Cheeks	330	52 g	6.0 g	10 g	15.8 g	Estimate
4	Grilled Chicken Breast Platter	Carrot Express	375	53 g	3.0 g	16 g	14.1 g	Published by Carrot Express
5	Grilled Salmon & Swai Combo	California Fish Grill	330	46 g	4.0 g	14 g	13.9 g	Published by California Fish Grill
6	Cilantro-Lime Marinated Chicken Skewers	Kid Cashew Wood Fire Grill	320	44 g	4.0 g	14 g	13.8 g	Estimate
7	Grilled Atlantic Salmon	California Fish Grill	300	41 g	5.0 g	14 g	13.7 g	Published by California Fish Grill
8	Beef Tenderloin Toro	Cafe Ba-Ba-Reeba!	325	44 g	1.0 g	16 g	13.5 g	Estimate
9	Blackened Mahi Mahi	Butcher & the Boar	372	48 g	6.0 g	15 g	12.9 g	Estimate
10	Greek Rotisserie Half Chicken	Ilios Crafted Greek	380	48 g	4.0 g	18 g	12.6 g	Estimate
11	Chicken Souvla Plate	Ilios Crafted Greek	350	44 g	6.0 g	16 g	12.6 g	Estimate
12	Alaskan Halibut	Jake's Famous Crawfish	390	46 g	1.0 g	22 g	11.8 g	Estimate
13	Wood-Fired Chicken Breast	Timber Wood Fire Bistro	380	44 g	18 g	12 g	11.6 g	Estimate
14	Thai Coconut Salad	MODERN MARKET EATERY	358	40 g	27 g	9.0 g	11.2 g	Published by MODERN MARKET EATERY
15	Chicken Breast (Small Plate)	Wood Ranch BBQ & Grill	340	38 g	33 g	4.5 g	11.2 g	Published by Wood Ranch BBQ & Grill
16	Florida Black Grouper - Horseradish Crusted	Chops Lobster Bar	380	42 g	12 g	18 g	11.1 g	Estimate
17	Bacon, Egg & Cheese Scramble	Protein Bar & Kitchen	390	42 g	4.0 g	23 g	10.8 g	Published by Protein Bar & Kitchen
18	Chicken Burger (no bun)	Blu Burger Grille	340	36 g	2.0 g	14 g	10.6 g	Estimate
19	Turkey Burger (no bun)	Blu Burger Grille	320	34 g	2.0 g	16 g	10.6 g	Estimate
20	Chicken	Bar La Grassa	400	42 g	3.0 g	24 g	10.5 g	Estimate
21	12 ct Chick-fil-A Nuggets	Chick-fil-A	380	40 g	16 g	17 g	10.5 g	Published by Chick-fil-A
22	Caesar with Chicken Salad (Large)	Aloha Salads	323	34 g	24 g	10 g	10.5 g	Published by Aloha Salads
23	Verlasso Salmon	Alder & Oak	390	40 g	8.0 g	22 g	10.3 g	Estimate
24	Fit & Fueled Salad	The Salad House	319	33 g	18 g	11 g	10.3 g	Published by The Salad House
25	Protein & Veggie Egg White Scramble	Snooze, an A.M. Eatery	390	39 g	13 g	20 g	10.0 g	Published by Snooze, an A.M. Eatery

Includes single-serving restaurant meals of at least 300 calories whose stated calories match their protein, carb and fat grams within 25%. Sides, drinks, add-ons, kids’ meals and family-size or multi-serving items are excluded. The table lists 25 meals from 20 brands, at most 2 per brand, each labeled by source.

Why this filter combination matters

400 calories is roughly 1/4 of a 1600-calorie cut day. Hitting 30g protein here means you preserve hypertrophy stimulus without burning daily calorie budget.

Frequently asked questions

What's the #1 result for "30g+ Protein Under 400 Calories" right now?

The top match is Charred Chicken at Butcher & the Boar — 56g protein and 300 calories (Estimate). See the full ranked table above for the rest.

Which restaurants are on this list?

Butcher & the Boar (Charred Chicken, 56g protein), Jake's Famous Crawfish (Pacific Cod, 50g protein), Fish Cheeks (Steamed Fish with Thai Herbs, 52g protein), Carrot Express (Grilled Chicken Breast Platter, 53g protein), California Fish Grill (Grilled Salmon & Swai Combo, 46g protein) and Kid Cashew Wood Fire Grill (Cilantro-Lime Marinated Chicken Skewers, 44g protein), plus 14 more brands in the table. Each restaurant's best-ranked dish is shown, in table order.