Flying Star Cafe Nutrition Facts
Estimates: Most figures on this page are estimates, not numbers published by Flying Star Cafe. HealthyEatsNearMe estimated them from the restaurant’s own menu, using standard preparation and portion sizes. Each row says whether it is an estimate or a published figure. Treat estimates as approximate. How we estimate
Guide updated: August 7, 2026 · How we source & estimate these macros
Flying Star Cafe: calories, protein, carbs, and fat for 12 menu items.
Flying Star Cafe is an Albuquerque institution with multiple locations, serving an all-day menu of scratch breakfast plates, big salads, green chile entrees, and burgers at its Nob Hill location.
The kitchen has genuinely high-protein options once you skip the bready sides. Chinese Crunch tops the salad list at 620 calories with 54g protein, and Tossed Cobb delivers 45g protein for 655 calories. On the breakfast side, Chicken Mediterranean runs 580 calories with 40g protein, and the lighter Southwest Bennie comes in at 540 calories with 35g protein.
Best macro pick: Chinese Crunch (54g protein, 620 calories) or Turkey Jack (49g protein, 580 calories) for a protein-dense meal without an add-on. Watch out for the burgers — the Chipotle Avocado Burger runs 1,230 calories with 83g of fat — and the Green Chile Pork Caldo, a 1,100 calorie bowl carrying 79g of carbs from the potatoes and tortillas.
This guide is built from Flying Star Cafe's published menu and standard industry macro references for the dishes named above. These are estimates from the restaurant's published menu, not official nutrition data — specific item calorie, protein, carb, and fat values vary by preparation, portion, and seasonal substitutions, so always confirm with the restaurant if you're targeting a precise macro window. Updated weekly with the rest of the Healthy Eats Near Me catalog.
Best Macro Pick
An egg-based scramble or grain bowl with a protein add-on (35-40g protein); skip the muffin.
Watch Out For
Muffin-and-smoothie combos — 800 calories with 10g protein is a typical slip.
Flying Star Cafe Menu Nutrition — Calories & Macros
All 12 items are our estimates from Flying Star Cafe’s menu; the restaurant does not publish nutrition figures for them.
| Menu Item | Calories | Protein | Protein / 100 cal | Carbs | Fat | Fiber | Sugar | Sodium | Source |
|---|---|---|---|---|---|---|---|---|---|
| Chinese Crunch High protein | 620 | 54 g | 8.7 g | 34 g | 30 g | — | — | 1050 mg | Our estimate [1] Reviewed August 7, 2026 |
| Turkey Jack High protein | 580 | 49 g | 8.4 g | 44 g | 23 g | — | — | 1500 mg | Our estimate [1] Reviewed August 7, 2026 |
| Chicken Mediterranean High protein | 580 | 40 g | 6.9 g | 28 g | 34 g | 7.0 g | 0.0 g | 900 mg | Our estimate [1] Reviewed August 7, 2026 |
| Tossed Cobb High protein | 655 | 45 g | 6.9 g | 17 g | 45 g | 6.0 g | 0.0 g | 1150 mg | Our estimate [1] Reviewed August 7, 2026 |
| Southwest Bennie High protein | 540 | 35 g | 6.5 g | 31 g | 31 g | — | — | 1250 mg | Our estimate [1] Reviewed August 7, 2026 |
| Elote Tortilla Burger High protein | 1010 | 57 g | 5.6 g | 46 g | 66 g | — | — | 1450 mg | Our estimate [1] Reviewed August 7, 2026 |
| Green Chile Pork Caldo High protein | 1100 | 59 g | 5.4 g | 79 g | 59 g | 9.0 g | 8.0 g | 1800 mg | Our estimate [1] Reviewed August 7, 2026 |
| Chipotle Avocado Burger High protein | 1230 | 62 g | 5.0 g | 56 g | 83 g | — | — | 1350 mg | Our estimate [1] Reviewed August 7, 2026 |
| Two Birds and a Biscuit High protein | 800 | 40 g | 5.0 g | 58 g | 45 g | — | — | 1400 mg | Our estimate [1] Reviewed August 7, 2026 |
| Build Yourself An Omelet High protein | 860 | 39 g | 4.5 g | 60 g | 51 g | — | — | 1350 mg | Our estimate [1] Reviewed August 7, 2026 |
| Ranch Breakfast | 750 | 29 g | 3.9 g | 59 g | 44 g | — | — | 1300 mg | Our estimate [1] Reviewed August 7, 2026 |
| Greens & Grains Salad | 610 | 19 g | 3.1 g | 73 g | 29 g | 9.0 g | 23 g | — | Our estimate [1] Reviewed August 7, 2026 |
Sources for these figures
- Estimated from standard preparation and Flying Star Cafe's published menu (https://www.flyingstarcafe.com/menu); Flying Star Cafe does not publish official nutrition data.
Data source
- Estimated by HealthyEatsNearMe from the menu (How we estimate): Green Chile Pork Caldo, Greens & Grains Salad, Tossed Cobb, Chicken Mediterranean, Elote Tortilla Burger, Chipotle Avocado Burger, Two Birds and a Biscuit, Southwest Bennie, Ranch Breakfast, Build Yourself An Omelet, Chinese Crunch, Turkey Jack. Menu used: https://www.flyingstarcafe.com/menu
Data last reviewed: August 7, 2026.
How we collect and estimate nutrition data · Report a correction
Flying Star Cafe nutrition: frequently asked questions
What is the highest-protein item at Flying Star Cafe?
Chipotle Avocado Burger is the highest-protein pick at Flying Star Cafe, with 62 g of protein and 1230 calories.
What is the lowest-calorie option at Flying Star Cafe?
Southwest Bennie is the lowest-calorie option we track at Flying Star Cafe, at 540 calories with 35 g of protein.
What's the best macro-friendly order at Flying Star Cafe?
An egg-based scramble or grain bowl with a protein add-on (35-40g protein); skip the muffin.
Does Flying Star Cafe have calorie and macro information?
We track 12 Flying Star Cafe menu items with calories, protein, carbs, and fat. All 12 items are our estimates from Flying Star Cafe’s menu; the restaurant does not publish nutrition figures for them. Sort or filter the table above by any macro.