NishiNishi Labs

How to order at Cheddar's Scratch Kitchen on a GLP-1

The lean lineup hides in the grilled section: Lemon Pepper Chicken is 520 calories for 68 g of protein, the Grilled Whitefish 490 to 510 for 52 to 53, and the Grilled Salmon 440 to 590; the Top Sirloin and Grilled Shrimp plate is the leanest-scoring steak order, and the Cajun Chicken Bowl is protein-forward. The pastas, the fried and sampler plates and the ribs run heavy, with high sodium across much of the menu. Built from Cheddar's own published nutrition and Nishi's GLP-1 scoring lens. The grilled fish and chicken come on a bed of seasoned rice, counted in their carbs.

Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every Cheddar's Scratch Kitchen order below is scored the same published way, from the restaurant's own published nutrition.

The move

Order grilled: Lemon Pepper Chicken (520 calories, 68 g of protein), the Grilled Whitefish (490 to 510 for 52 to 53 g) or a Grilled Salmon, add steamed broccoli instead of fries, and keep the Alfredo pastas, the Country Fried plates, the Monte Cristo, the Cheese Fries and the ribs as splurges; sodium is high across much of the menu, so skip extra sauce and pick a plain green side.

Not affiliated with, sponsored by, or endorsed by Cheddar's Scratch Kitchen. "Cheddar's Scratch Kitchen" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by Cheddar's Scratch Kitchen in its official nutrition guide (cheddars.com, nutrition guide effective May 22, 2023, the latest it publishes), per listed item. The grilled fish and chicken entrees are served on a bed of seasoned rice, which is counted in their carbs; the choice-of-side calories are not included in the published figures. Cheddar's does not publish gram serving weights, so gram portions are not available. Beverages, alcohol, desserts and the kids menu are not included. Items tagged 'where available' are regional. Menus change; verify in the restaurant (updated Nutritional values as of May 2023 (Cheddar's latest published nutrition guide); the grilled chicken, whitefish, salmon and sirloin lineup re-verified against the current menu in November 2026).
The quick take

Cheddar's is a scratch-kitchen comfort menu, so there is a lot of fried and cream-sauced food, but it has a genuine lean lineup if you order grilled. The standout is Lemon Pepper Chicken, 520 calories for 68 g of protein, the most protein per calorie of any entree (its carbs include a bed of seasoned rice). The Grilled Whitefish is just as lean, 490 calories for 52 g lemon-pepper or 510 for 53 g blackened, and the Grilled Salmon runs 440 calories for 29 g at 5 oz and 590 for 44 g at 8 oz. The Cajun Chicken Bowl (570 calories, 47 g, though high in sodium at 2,940 mg) and the Creamy Garlic Tilapia and Shrimp (600, 54 g) round out the grilled picks. The Top Sirloin is the lowest-calorie steak (250 calories for 22 g at 6 oz, 330 for 30 g at 8 oz), but about two-thirds of its calories are fat, so on its own it rates a lower fit; the Top Sirloin and Grilled Shrimp plate (450 calories, 37 g) scores a best fit and is the better steak order. Add steamed broccoli rather than fries either way. The splurges are the pastas (Grilled Chicken Alfredo 1,550 calories, Shrimp Alfredo 1,610, New Orleans Pasta 1,540), the Monte Cristo (1,460), the Country Fried plates (Steak 1,030) and the ribs. Sodium is the real watch-out across the menu: the grilled Buffalo Chicken Wrapper clears 5,000 mg and Dijon Chicken and Mushrooms is 3,980, while a Lemon Pepper Chicken is 2,340 and a 6 oz Top Sirloin just 480. One honesty note: these numbers come from Cheddar's May 2023 nutrition guide, the latest it publishes, so a few regional items may not be at your location and a handful of 2023 dishes appear to be gone, but the grilled chicken, whitefish, salmon and sirloin lineup is confirmed on the current menu. Order a grilled fish or the Lemon Pepper Chicken with a green side.

The menu, scored

Scored for whole meals, a gentler bar than single ingredients, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; re-sort by what matters today, and tap "Show the math" for the exact rule on any card. How we score.
Nishi's picks

Our best-fit orders for ordering on a GLP-1, from Cheddar's Scratch Kitchen's published nutrition. Re-sort them by what matters to you today.

Lemon Pepper Chicken (carbs include bed of seasoned rice)Best fit
68 g protein · 520 cal · 35 g carbs · 12 g fat · 0 g fiber
watch: 2340 mg sodium
Show the math
Protein68 gstrong at 30 g or morestrong
Protein density13.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat20.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreok
Sodium2340 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Key West Chicken & Shrimp (Gluten-Friendly)Best fit
49 g protein · 440 cal · 38 g carbs · 10 g fat · 2 g fiber
watch: 2010 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density11.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat20.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodium2010 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Whitefish - Lemon Pepper (carbs include bed of seasoned rice)Best fit
52 g protein · 490 cal · 34 g carbs · 15 g fat · 0 g fiber
watch: 1650 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density10.6 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat27.6% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density490 kcalflag if density under 4 and 300 kcal or moreok
Sodium1650 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Whitefish - Blackened (carbs include bed of seasoned rice)Best fit
53 g protein · 510 cal · 36 g carbs · 15 g fat · 2 g fiber
watch: 2190 mg sodium
Show the math
Protein53 gstrong at 30 g or morestrong
Protein density10.4 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat26.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density510 kcalflag if density under 4 and 300 kcal or moreok
Sodium2190 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Creamy Garlic Tilapia & Shrimp (carbs include bed of seasoned rice)Best fit
54 g protein · 600 cal · 32 g carbs · 29 g fat · 2 g fiber
watch: 2060 mg sodium
Show the math
Protein54 gstrong at 30 g or morestrong
Protein density9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat43.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density600 kcalflag if density under 4 and 300 kcal or moreok
Sodium2060 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Key West Chicken & Shrimp (carbs include bed of seasoned rice)Best fit
49 g protein · 550 cal · 65 g carbs · 10 g fat · 3 g fiber
watch: 2460 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density8.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat16.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density550 kcalflag if density under 4 and 300 kcal or moreok
Sodium2460 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Top Sirloin Steak & Grilled ShrimpBest fit
37 g protein · 450 cal · 21 g carbs · 23 g fat · 1 g fiber
watch: 1320 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density8.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat46% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium1320 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Cajun Chicken BowlBest fit
47 g protein · 570 cal · 62 g carbs · 14 g fat · 8 g fiber
watch: 2940 mg sodium
Show the math
Protein47 gstrong at 30 g or morestrong
Protein density8.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat22.1% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodium2940 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

8 oz. Grilled Salmon (carbs include bed of seasoned rice)Best fit
44 g protein · 590 cal · 33 g carbs · 30 g fat · 0 g fiber
watch: 1260 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density7.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat45.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreok
Sodium1260 mginformational over 1200 mgshown; does not change the tier

Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

The Original BurgerGood fit
37 g protein · 400 cal · 4 g carbs · 26 g fat · 1 g fiber
watch: higher fat (58.5% of calories)
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density9.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat58.5% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density400 kcalflag if density under 4 and 300 kcal or moreok
Sodium1180 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

8 oz. Top Sirloin SteakGood fit
30 g protein · 330 cal · 0 g carbs · 23 g fat · 0 g fiber
watch: higher fat (62.7% of calories)
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density9.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat62.7% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreok
Sodium640 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Chicken Pecan SaladGood fit
55 g protein · 620 cal · 20 g carbs · 38 g fat · 9 g fiber
watch: higher fat (55.2% of calories)
Show the math
Protein55 gstrong at 30 g or morestrong
Protein density8.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat55.2% of caloriesflag over 50% or friedflagged
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium1190 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

14 oz. Ribeye SteakGood fit
78 g protein · 890 cal · 6 g carbs · 61 g fat · 0 g fiber
watch: higher fat (61.7% of calories)
Show the math
Protein78 gstrong at 30 g or morestrong
Protein density8.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat61.7% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density890 kcalflag if density under 4 and 300 kcal or moreok
Sodium1000 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

The Original Burger with Cheddar CheeseGood fit
42 g protein · 490 cal · 5 g carbs · 33 g fat · 1 g fiber
watch: higher fat (60.6% of calories), 1330 mg sodium
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density8.6 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat60.6% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density490 kcalflag if density under 4 and 300 kcal or moreok
Sodium1330 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

The Texas T-Bone (where available)Good fit
69 g protein · 810 cal · 0 g carbs · 56 g fat · 0 g fiber
watch: higher fat (62.2% of calories)
Show the math
Protein69 gstrong at 30 g or morestrong
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat62.2% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreok
Sodium650 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Skirt Steak Churrasco (where available) (Gluten-Friendly)Good fit
54 g protein · 650 cal · 4 g carbs · 47 g fat · 0 g fiber
watch: higher fat (65.1% of calories)
Show the math
Protein54 gstrong at 30 g or morestrong
Protein density8.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat65.1% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1060 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled White Fish - Lemon Pepper (carbs include bed of seasoned rice)Good fit
28 g protein · 340 cal · 33 g carbs · 10 g fat · 0 g fiber
28 g protein · lots of protein for the calories · lower fat
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density8.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat26.5% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium1200 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled White Fish - Blackened (carbs include bed of seasoned rice)Good fit
28 g protein · 350 cal · 35 g carbs · 10 g fat · 1 g fiber
watch: 1470 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat25.7% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodium1470 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Bacon Cheeseburger (Gluten-Friendly)Good fit
59 g protein · 750 cal · 6 g carbs · 54 g fat · 1 g fiber
watch: higher fat (64.8% of calories), 2170 mg sodium
Show the math
Protein59 gstrong at 30 g or morestrong
Protein density7.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat64.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density750 kcalflag if density under 4 and 300 kcal or moreok
Sodium2170 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

6 oz. Top Sirloin Steak & RibsGood fit
83 g protein · 1070 cal · 11 g carbs · 75 g fat · 0 g fiber
watch: higher fat (63.1% of calories), 1880 mg sodium
Show the math
Protein83 gstrong at 30 g or morestrong
Protein density7.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat63.1% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1070 kcalflag if density under 4 and 300 kcal or moreok
Sodium1880 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Crispy Chicken Tender SaladGood fit
58 g protein · 750 cal · 32 g carbs · 45 g fat · 6 g fiber
watch: higher fat (54% of calories)
Show the math
Protein58 gstrong at 30 g or morestrong
Protein density7.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat54% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density750 kcalflag if density under 4 and 300 kcal or moreok
Sodium1000 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Hickory Smoked Baby Back Ribs (Half Rack)Good fit
61 g protein · 810 cal · 11 g carbs · 57 g fat · 0 g fiber
watch: higher fat (63.3% of calories), 1400 mg sodium
Show the math
Protein61 gstrong at 30 g or morestrong
Protein density7.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat63.3% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreok
Sodium1400 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

House Smoked Baby Back Ribs (Full Rack) (Gluten-Friendly)Good fit
243 g protein · 3260 cal · 44 g carbs · 227 g fat · 2 g fiber
watch: higher fat (62.7% of calories), 5590 mg sodium
Show the math
Protein243 gstrong at 30 g or morestrong
Protein density7.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat62.7% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density3260 kcalflag if density under 4 and 300 kcal or moreok
Sodium5590 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

8 oz. Grilled Salmon - Blackened (carbs include bed of seasoned rice)Good fit
44 g protein · 600 cal · 35 g carbs · 30 g fat · 1 g fiber
watch: 1740 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density7.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density600 kcalflag if density under 4 and 300 kcal or moreok
Sodium1740 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Country Fried Chicken - DoubleGood fit
74 g protein · 1030 cal · 64 g carbs · 53 g fat · 3 g fiber
watch: 3020 mg sodium
Show the math
Protein74 gstrong at 30 g or morestrong
Protein density7.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat46.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1030 kcalflag if density under 4 and 300 kcal or moreok
Sodium3020 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

6 oz. Top Sirloin Steak & Grilled ShrimpGood fit
38 g protein · 560 cal · 49 g carbs · 24 g fat · 1 g fiber
watch: 1770 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.6% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreok
Sodium1770 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Half Rack of Ribs & Grilled ShrimpGood fit
76 g protein · 1120 cal · 59 g carbs · 62 g fat · 2 g fiber
watch: 2690 mg sodium
Show the math
Protein76 gstrong at 30 g or morestrong
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1120 kcalflag if density under 4 and 300 kcal or moreok
Sodium2690 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

5 oz. Grilled Salmon (carbs include seasoned rice)Good fit
29 g protein · 440 cal · 33 g carbs · 20 g fat · 0 g fiber
29 g protein · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat40.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodium1060 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Country Fried Chicken - SingleGood fit
40 g protein · 610 cal · 44 g carbs · 30 g fat · 2 g fiber
watch: 1770 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodium1770 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

5 oz. Grilled Salmon - Blackened (carbs include bed of seasoned rice)Good fit
29 g protein · 450 cal · 34 g carbs · 21 g fat · 1 g fiber
watch: 1370 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium1370 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Pot PieGood fit
60 g protein · 940 cal · 59 g carbs · 51 g fat · 4 g fiber
watch: 2250 mg sodium
Show the math
Protein60 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density940 kcalflag if density under 4 and 300 kcal or moreok
Sodium2250 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Classic BurgerGood fit
46 g protein · 740 cal · 45 g carbs · 41 g fat · 3 g fiber
watch: 1670 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreok
Sodium1670 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

8 oz. Grilled Salmon - Bourbon Glazed (carbs include bed of seasoned rice)Good fit
45 g protein · 750 cal · 70 g carbs · 31 g fat · 1 g fiber
watch: 1850 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.2% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density750 kcalflag if density under 4 and 300 kcal or moreok
Sodium1850 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tenders & Grilled ShrimpGood fit
74 g protein · 1240 cal · 96 g carbs · 63 g fat · 4 g fiber
watch: 2590 mg sodium
Show the math
Protein74 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45.7% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1240 kcalflag if density under 4 and 300 kcal or moreok
Sodium2590 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Skirt Steak Churrasco (where available)Good fit
61 g protein · 1050 cal · 84 g carbs · 52 g fat · 7 g fiber
watch: 1720 mg sodium
Show the math
Protein61 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.6% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1050 kcalflag if density under 4 and 300 kcal or moreok
Sodium1720 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Smokehouse BurgerGood fit
57 g protein · 1040 cal · 77 g carbs · 55 g fat · 2 g fiber
watch: 2920 mg sodium
Show the math
Protein57 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1040 kcalflag if density under 4 and 300 kcal or moreok
Sodium2920 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

5 oz. Grilled Salmon - Bourbon Glazed (carbs include bed of seasoned rice)Good fit
29 g protein · 560 cal · 60 g carbs · 21 g fat · 1 g fiber
watch: 1510 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.8% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreok
Sodium1510 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

(4) Grilled Shrimp (add on)Good fit
13 g protein · 80 cal · 1 g carbs · 2.5 g fat · 0 g fiber
13 g protein · lots of protein for the calories · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density16.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat28.1% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density80 kcalflag if density under 4 and 300 kcal or moreok
Sodium390 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

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Lower fit

Scored a lower fit for a GLP-1 pattern, whether for higher fat, a denser portion, or less protein per calorie. Some carry a lot of protein but enough fat or calories that our rubric still rates them a lower fit, so the number is not the whole story. Each shows the specific reason. For a better fit, see the orders above. How we score.
Blackened Salmon (add on)Lower fit
26 g protein · 260 cal · 1 g carbs · 15 g fat · 0 g fiber
watch: higher fat (51.9% of calories)
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density10 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat51.9% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium620 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

6 oz. Top Sirloin SteakLower fit
22 g protein · 250 cal · 0 g carbs · 18 g fat · 0 g fiber
watch: higher fat (64.8% of calories)
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density8.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat64.8% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density250 kcalflag if density under 4 and 300 kcal or moreok
Sodium480 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Half Rack of Ribs & Grilled Shrimp (Gluten-Friendly)Lower fit
75 g protein · 1010 cal · 32 g carbs · 62 g fat · 1 g fiber
watch: higher fat (55.2% of calories), 2240 mg sodium
Show the math
Protein75 gstrong at 30 g or morestrong
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.2% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1010 kcalflag if density under 4 and 300 kcal or moreok
Sodium2240 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Hickory Smoked Baby Back Ribs (Full Rack) (Steaks & Ribs)Lower fit
121 g protein · 1630 cal · 22 g carbs · 113 g fat · 0 g fiber
watch: higher fat (62.4% of calories), 2790 mg sodium
Show the math
Protein121 gstrong at 30 g or morestrong
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat62.4% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1630 kcalflag if density under 4 and 300 kcal or moreok
Sodium2790 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

The Texas T-Bone (where available) (Gluten-Friendly)Lower fit
64 g protein · 920 cal · 0 g carbs · 74 g fat · 0 g fiber
watch: higher fat (72.4% of calories)
Show the math
Protein64 gstrong at 30 g or morestrong
Protein density7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat72.4% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density920 kcalflag if density under 4 and 300 kcal or moreok
Sodium610 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Smokehouse Burger (Gluten-Friendly)Lower fit
48 g protein · 700 cal · 34 g carbs · 40 g fat · 0 g fiber
watch: higher fat (51.4% of calories), 2430 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.4% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreok
Sodium2430 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tender Platter - ClassicLower fit
72 g protein · 1050 cal · 48 g carbs · 65 g fat · 3 g fiber
watch: higher fat (55.7% of calories), 1350 mg sodium
Show the math
Protein72 gstrong at 30 g or morestrong
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.7% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1050 kcalflag if density under 4 and 300 kcal or moreok
Sodium1350 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Half Rack of Ribs & Chicken TendersLower fit
104 g protein · 1540 cal · 45 g carbs · 104 g fat · 2 g fiber
watch: higher fat (60.8% of calories), 2350 mg sodium
Show the math
Protein104 gstrong at 30 g or morestrong
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60.8% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1540 kcalflag if density under 4 and 300 kcal or moreok
Sodium2350 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Caesar SaladLower fit
43 g protein · 640 cal · 13 g carbs · 47 g fat · 5 g fiber
watch: higher fat (66.1% of calories), 2050 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat66.1% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium2050 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

6 oz. Top Sirloin & Chicken TendersLower fit
66 g protein · 980 cal · 34 g carbs · 65 g fat · 2 g fiber
watch: higher fat (59.7% of calories), 1430 mg sodium
Show the math
Protein66 gstrong at 30 g or morestrong
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.7% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density980 kcalflag if density under 4 and 300 kcal or moreok
Sodium1430 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Dijon Chicken & Mushrooms (carbs include bed of seasoned rice)Lower fit
71 g protein · 1060 cal · 60 g carbs · 59 g fat · 2 g fiber
watch: higher fat (50.1% of calories), 3980 mg sodium
Show the math
Protein71 gstrong at 30 g or morestrong
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1060 kcalflag if density under 4 and 300 kcal or moreok
Sodium3980 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Classic CheeseburgerLower fit
51 g protein · 830 cal · 46 g carbs · 48 g fat · 3 g fiber
watch: higher fat (52% of calories), 1810 mg sodium
Show the math
Protein51 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density830 kcalflag if density under 4 and 300 kcal or moreok
Sodium1810 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Bacon CheeseburgerLower fit
67 g protein · 1100 cal · 47 g carbs · 69 g fat · 3 g fiber
watch: higher fat (56.5% of calories), 2650 mg sodium
Show the math
Protein67 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.5% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1100 kcalflag if density under 4 and 300 kcal or moreok
Sodium2650 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tender Platter - BuffaloLower fit
72 g protein · 1180 cal · 43 g carbs · 79 g fat · 2 g fiber
watch: higher fat (60.3% of calories), 2140 mg sodium
Show the math
Protein72 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1180 kcalflag if density under 4 and 300 kcal or moreok
Sodium2140 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Half Rack of Ribs & Beer-Battered Fried ShrimpLower fit
75 g protein · 1230 cal · 52 g carbs · 78 g fat · 3 g fiber
watch: higher fat (57.1% of calories), 3280 mg sodium
Show the math
Protein75 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57.1% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1230 kcalflag if density under 4 and 300 kcal or moreok
Sodium3280 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Buffalo Chicken Wrapper - GrilledLower fit
91 g protein · 1520 cal · 83 g carbs · 92 g fat · 5 g fiber
watch: higher fat (54.5% of calories), 5090 mg sodium
Show the math
Protein91 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.5% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1520 kcalflag if density under 4 and 300 kcal or moreok
Sodium5090 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Caesar Pasta Salad - ChickenLower fit
51 g protein · 860 cal · 49 g carbs · 52 g fat · 6 g fiber
watch: higher fat (54.4% of calories), 2240 mg sodium
Show the math
Protein51 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.4% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density860 kcalflag if density under 4 and 300 kcal or moreok
Sodium2240 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tender Platter - Honey HotLower fit
72 g protein · 1250 cal · 84 g carbs · 70 g fat · 2 g fiber
watch: higher fat (50.4% of calories), 2490 mg sodium
Show the math
Protein72 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.4% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1250 kcalflag if density under 4 and 300 kcal or moreok
Sodium2490 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Half Rack of Ribs & Coconut Shrimp (where available)Lower fit
73 g protein · 1250 cal · 49 g carbs · 83 g fat · 3 g fiber
watch: higher fat (59.8% of calories), 2140 mg sodium
Show the math
Protein73 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.8% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1250 kcalflag if density under 4 and 300 kcal or moreok
Sodium2140 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Fish and ChipsLower fit
39 g protein · 690 cal · 29 g carbs · 46 g fat · 1 g fiber
watch: higher fat (60% of calories), 1430 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density690 kcalflag if density under 4 and 300 kcal or moreok
Sodium1430 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

6 oz. Top Sirloin Steak & Beer-Battered Fried ShrimpLower fit
36 g protein · 670 cal · 41 g carbs · 40 g fat · 3 g fiber
watch: higher fat (53.7% of calories), 2370 mg sodium
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.7% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density670 kcalflag if density under 4 and 300 kcal or moreok
Sodium2370 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tenders & Coconut Shrimp (where available)Lower fit
70 g protein · 1300 cal · 77 g carbs · 80 g fat · 5 g fiber
watch: higher fat (55.4% of calories), 1860 mg sodium
Show the math
Protein70 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.4% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1300 kcalflag if density under 4 and 300 kcal or moreok
Sodium1860 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Chicken Tenders & Beer-Battered Fried ShrimpLower fit
78 g protein · 1460 cal · 96 g carbs · 86 g fat · 6 g fiber
watch: higher fat (53% of calories), 3620 mg sodium
Show the math
Protein78 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1460 kcalflag if density under 4 and 300 kcal or moreok
Sodium3620 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

6 oz. Top Sirloin Steak & Coconut Shrimp (where available)Lower fit
35 g protein · 690 cal · 38 g carbs · 44 g fat · 3 g fiber
watch: higher fat (57.4% of calories), 1230 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57.4% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density690 kcalflag if density under 4 and 300 kcal or moreok
Sodium1230 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Buttermilk Fried Chicken SandwichLower fit
48 g protein · 940 cal · 64 g carbs · 55 g fat · 3 g fiber
watch: higher fat (52.7% of calories), 2080 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.7% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density940 kcalflag if density under 4 and 300 kcal or moreok
Sodium2080 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

New Orleans PastaLower fit
79 g protein · 1540 cal · 112 g carbs · 87 g fat · 8 g fiber
watch: higher fat (50.8% of calories), 4380 mg sodium
Show the math
Protein79 gstrong at 30 g or morestrong
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.8% of caloriesflag over 50% or friedflagged
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1540 kcalflag if density under 4 and 300 kcal or moreok
Sodium4380 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Salmon Caesar SaladLower fit
36 g protein · 720 cal · 13 g carbs · 59 g fat · 5 g fiber
watch: higher fat (73.8% of calories), 1570 mg sodium
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat73.8% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density720 kcalflag if density under 4 and 300 kcal or moreok
Sodium1570 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Classic Chicken SandwichLower fit
43 g protein · 860 cal · 61 g carbs · 49 g fat · 3 g fiber
watch: higher fat (51.3% of calories), 1900 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.3% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density860 kcalflag if density under 4 and 300 kcal or moreok
Sodium1900 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Country Fried SteakLower fit
48 g protein · 1030 cal · 76 g carbs · 60 g fat · 5 g fiber
watch: higher fat (52.4% of calories), 2040 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.4% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1030 kcalflag if density under 4 and 300 kcal or moreok
Sodium2040 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Cheese & Bacon Mashed PotatoesLower fit
16 g protein · 350 cal · 20 g carbs · 23 g fat · 2 g fiber
watch: higher fat (59.1% of calories)
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Caesar Pasta Salad - SalmonLower fit
43 g protein · 940 cal · 51 g carbs · 63 g fat · 6 g fiber
watch: higher fat (60.3% of calories), 1690 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60.3% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density940 kcalflag if density under 4 and 300 kcal or moreok
Sodium1690 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Shrimp AlfredoLower fit
73 g protein · 1610 cal · 105 g carbs · 101 g fat · 9 g fiber
watch: higher fat (56.5% of calories), 2670 mg sodium
Show the math
Protein73 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.5% of caloriesflag over 50% or friedflagged
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1610 kcalflag if density under 4 and 300 kcal or moreok
Sodium2670 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Buffalo Chicken Wrapper - FriedLower fit
83 g protein · 1830 cal · 109 g carbs · 120 g fat · 6 g fiber
watch: higher fat (59% of calories), 4300 mg sodium
Show the math
Protein83 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1830 kcalflag if density under 4 and 300 kcal or moreok
Sodium4300 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Cheddar's Trio SamplerLower fit
106 g protein · 2360 cal · 139 g carbs · 154 g fat · 15 g fiber
watch: higher fat (58.7% of calories), 4410 mg sodium
Show the math
Protein106 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58.7% of caloriesflag over 50% or friedflagged
Fiber15 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density2360 kcalflag if density under 4 and 300 kcal or moreok
Sodium4410 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Wisconsin Cheese BitesLower fit
52 g protein · 1200 cal · 49 g carbs · 89 g fat · 5 g fiber
watch: higher fat (66.8% of calories), 3160 mg sodium
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat66.8% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1200 kcalflag if density under 4 and 300 kcal or moreok
Sodium3160 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Chicken AlfredoLower fit
66 g protein · 1550 cal · 103 g carbs · 98 g fat · 7 g fiber
watch: higher fat (56.9% of calories), 2290 mg sodium
Show the math
Protein66 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.9% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1550 kcalflag if density under 4 and 300 kcal or moreok
Sodium2290 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Cornmeal WhitefishLower fit
43 g protein · 1080 cal · 63 g carbs · 79 g fat · 4 g fiber
watch: higher fat (65.8% of calories), 2330 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat65.8% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1080 kcalflag if density under 4 and 300 kcal or moreok
Sodium2330 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Philly CheesesteakLower fit
35 g protein · 960 cal · 61 g carbs · 61 g fat · 4 g fiber
watch: higher fat (57.2% of calories), energy-dense, low protein, 3380 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.2% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density960 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium3380 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Beer-Battered Fried Shrimp PlatterLower fit
27 g protein · 790 cal · 72 g carbs · 44 g fat · 5 g fiber
watch: higher fat (50.1% of calories), energy-dense, low protein, 3140 mg sodium
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50.1% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density790 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium3140 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Loaded Baked Potato with BaconLower fit
18 g protein · 540 cal · 51 g carbs · 29 g fat · 5 g fiber
watch: energy-dense, low protein, 1340 mg sodium
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat48.3% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density540 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1340 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Veggie PhillyLower fit
20 g protein · 610 cal · 59 g carbs · 31 g fat · 4 g fiber
watch: energy-dense, low protein, 1980 mg sodium
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat45.7% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1980 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Coconut Shrimp (where available)Lower fit
19 g protein · 600 cal · 49 g carbs · 37 g fat · 4 g fiber
watch: higher fat (55.5% of calories), energy-dense, low protein
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat55.5% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density600 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1080 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Coconut Shrimp Platter (where available)Lower fit
25 g protein · 770 cal · 60 g carbs · 47 g fat · 5 g fiber
watch: higher fat (54.9% of calories), energy-dense, low protein, 1420 mg sodium
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54.9% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density770 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1420 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Santa Fe Spinach DipLower fit
41 g protein · 1300 cal · 98 g carbs · 85 g fat · 13 g fiber
watch: higher fat (58.8% of calories), energy-dense, low protein, 2410 mg sodium
Show the math
Protein41 gstrong at 30 g or morestrong
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat58.8% of caloriesflag over 50% or friedflagged
Fiber13 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1300 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2410 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Monte CristoLower fit
44 g protein · 1460 cal · 132 g carbs · 85 g fat · 8 g fiber
watch: higher fat (52.4% of calories), energy-dense, low protein, 3090 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat52.4% of caloriesflag over 50% or friedflagged
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1460 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium3090 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Cheese & Bacon FriesLower fit
19 g protein · 650 cal · 62 g carbs · 36 g fat · 8 g fiber
watch: energy-dense, low protein, 1760 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat49.8% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1760 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Chips & Homemade QuesoLower fit
30 g protein · 1030 cal · 84 g carbs · 62 g fat · 9 g fiber
watch: higher fat (54.2% of calories), energy-dense, low protein, 2080 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54.2% of caloriesflag over 50% or friedflagged
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1030 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2080 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Cheddar's Cheese FriesLower fit
68 g protein · 2310 cal · 216 g carbs · 130 g fat · 29 g fiber
watch: higher fat (50.6% of calories), energy-dense, low protein, 5530 mg sodium
Show the math
Protein68 gstrong at 30 g or morestrong
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50.6% of caloriesflag over 50% or friedflagged
Fiber29 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density2310 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium5530 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Buffalo Beer-Battered Fried ShrimpLower fit
21 g protein · 810 cal · 51 g carbs · 58 g fat · 4 g fiber
watch: higher fat (64.4% of calories), energy-dense, low protein, 2500 mg sodium
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density2.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat64.4% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2500 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

House Salad (Dressing not included)Lower fit
7 g protein · 140 cal · 9 g carbs · 9 g fat · 3 g fiber
watch: higher fat (57.9% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57.9% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density140 kcalflag if density under 4 and 300 kcal or moreok
Sodium210 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Broccoli Cheese CasseroleLower fit
9 g protein · 220 cal · 16 g carbs · 14 g fat · 2 g fiber
watch: higher fat (57.3% of calories)
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium640 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Red Beans & RiceLower fit
9 g protein · 230 cal · 34 g carbs · 6 g fat · 5 g fiber
9 g protein · 5 g fiber · lower fat
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat23.5% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium960 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Buttered Off-The-Cob CornLower fit
4 g protein · 110 cal · 22 g carbs · 2.5 g fat · 2 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat20.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density110 kcalflag if density under 4 and 300 kcal or moreok
Sodium80 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Black Beans & Rice (where available)Lower fit
5 g protein · 140 cal · 25 g carbs · 2.5 g fat · 3 g fiber
5 g protein · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat16.1% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density140 kcalflag if density under 4 and 300 kcal or moreok
Sodium620 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Fresh Steamed BroccoliLower fit
3 g protein · 100 cal · 6 g carbs · 8 g fat · 3 g fiber
watch: higher fat (72% of calories)
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat72% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density100 kcalflag if density under 4 and 300 kcal or moreok
Sodium105 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Caesar SaladLower fit
8 g protein · 290 cal · 9 g carbs · 26 g fat · 2 g fiber
watch: higher fat (80.7% of calories)
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat80.7% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium810 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Soup - Potato, cupLower fit
9 g protein · 330 cal · 23 g carbs · 22 g fat · 2 g fiber
watch: higher fat (60% of calories), energy-dense, low protein, 1280 mg sodium
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat60% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1280 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Soup - Potato, bowlLower fit
14 g protein · 570 cal · 42 g carbs · 38 g fat · 3 g fiber
watch: higher fat (60% of calories), energy-dense, low protein, 2250 mg sodium
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat60% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2250 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Loaded Baked PotatoLower fit
10 g protein · 430 cal · 51 g carbs · 22 g fat · 5 g fiber
watch: energy-dense, low protein
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density2.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat46% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium720 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Idaho Mashed PotatoesLower fit
3 g protein · 160 cal · 19 g carbs · 8 g fat · 2 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat45% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density160 kcalflag if density under 4 and 300 kcal or moreok
Sodium360 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Honey Butter Croissants (2)Lower fit
7 g protein · 440 cal · 40 g carbs · 28 g fat · 2 g fiber
watch: higher fat (57.3% of calories), energy-dense, low protein
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density1.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat57.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium250 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Seasoned RiceLower fit
2 g protein · 150 cal · 26 g carbs · 4 g fat · 0 g fiber
2 g protein · lower fat
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat24% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density150 kcalflag if density under 4 and 300 kcal or moreok
Sodium600 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

French FriesLower fit
6 g protein · 460 cal · 61 g carbs · 22 g fat · 8 g fiber
watch: energy-dense, low protein
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat43% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1000 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Fried Plantains (where available)Lower fit
2 g protein · 260 cal · 56 g carbs · 3 g fat · 3 g fiber
2 g protein · lower fat
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density0.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat10.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium40 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Gravy for Mashed PotatoesLower fit
0 g protein · 30 cal · 3 g carbs · 1.5 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat45% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density30 kcalflag if density under 4 and 300 kcal or moreok
Sodium110 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Sweet Baby CarrotsLower fit
0 g protein · 35 cal · 9 g carbs · 0 g fat · 3 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density35 kcalflag if density under 4 and 300 kcal or moreok
Sodium75 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Southern Green BeansLower fit
0 g protein · 60 cal · 8 g carbs · 3 g fat · 2 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat45% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density60 kcalflag if density under 4 and 300 kcal or moreok
Sodium190 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Freshly Made ColeslawLower fit
0 g protein · 170 cal · 14 g carbs · 13 g fat · 1 g fiber
watch: higher fat (68.8% of calories)
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat68.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium200 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Best proteins to build around

GLP-1 fit is Nishi's score, not the restaurant's. How we score.

Numbers are for one entree as Cheddar's lists it (the plate as served, with the grilled fish and chicken on a bed of seasoned rice counted in the carbs; the choice-of-side calories are not included), with no gram serving weight published. Tap "Show the math" on any pick to see exactly how its rating was calculated.

Lemon Pepper ChickenBest fit
68 g protein · 520 cal · 12 g fat · 2340 mg sodium
watch: 2340 mg sodium
Show the math
Protein68 gstrong at 25 g or morestrong
Protein density13.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat20.8% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density520 kcalflag if density under 6 and 300 kcal or moreok
Sodium2340 mginformational over 800 mgshown; does not change the tier

Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Whitefish, Lemon PepperBest fit
52 g protein · 490 cal · 15 g fat · 1650 mg sodium
watch: 1650 mg sodium
Show the math
Protein52 gstrong at 25 g or morestrong
Protein density10.6 g per 100 kcalstrong at 10+, weak under 6strong
Fat27.6% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density490 kcalflag if density under 6 and 300 kcal or moreok
Sodium1650 mginformational over 800 mgshown; does not change the tier

Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Whitefish, BlackenedBest fit
53 g protein · 510 cal · 15 g fat · 2190 mg sodium
watch: 2190 mg sodium
Show the math
Protein53 gstrong at 25 g or morestrong
Protein density10.4 g per 100 kcalstrong at 10+, weak under 6strong
Fat26.5% of caloriesflag over 37.5% or friedok
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density510 kcalflag if density under 6 and 300 kcal or moreok
Sodium2190 mginformational over 800 mgshown; does not change the tier

Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.

Cajun Chicken BowlGood fit
47 g protein · 570 cal · 14 g fat · 2940 mg sodium
watch: 2940 mg sodium
Show the math
Protein47 gstrong at 25 g or morestrong
Protein density8.2 g per 100 kcalstrong at 10+, weak under 6moderate
Fat22.1% of caloriesflag over 37.5% or friedok
Fiber8 greward 5+, flag over 18rewarded
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density570 kcalflag if density under 6 and 300 kcal or moreok
Sodium2940 mginformational over 800 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Go easy on

Common questions

What's the most GLP-1-friendly order at Cheddar's?

Lemon Pepper Chicken. It is 520 calories for 68 g of protein, the most protein per calorie of any entree, and its carbs include the bed of seasoned rice it is served on. Add steamed broccoli and you have a high-protein plate for well under 600 calories.

What are the leanest grilled picks?

The Grilled Whitefish is 490 calories for 52 g of protein lemon-pepper and 510 for 53 g blackened, and the 5 oz Grilled Salmon is 440 calories for 29 g. All come on a bed of seasoned rice. The Cajun Chicken Bowl (570, 47 g) and the Creamy Garlic Tilapia and Shrimp (600, 54 g) are the other grilled, high-protein plates.

Is the steak a good option?

The Top Sirloin is the lowest-calorie steak, 250 calories for 22 g of protein at 6 oz, but about two-thirds of its calories are fat, so as a plate it rates a lower fit. The better steak order is the Top Sirloin and Grilled Shrimp (450 calories, 37 g of protein), which scores a best fit. Either way, pair it with steamed broccoli rather than fries or a loaded potato.

Do the entrees come with sides?

The grilled fish and chicken plates come on a bed of seasoned rice, which is included in their carb numbers. Cheddar's notes that the choice-of-side calories (fries, mashed potatoes, vegetables) are not folded into the published figures, so add your side knowingly: steamed broccoli is the lean option.

How current are these Cheddar's numbers?

They come from Cheddar's own nutrition guide effective May 2023, which is the latest it publishes. We re-checked the current menu in November 2026: the grilled chicken, whitefish, salmon and sirloin lineup featured here is still offered. A few items tagged 'where available' are regional, and a handful of 2023 dishes appear to be gone, so none of those are featured, and some newer menu items are not reflected in these numbers. Dishes are made to order, so an individual plate can vary.

Which Cheddar's Scratch Kitchen order has the most protein?

Among the orders listed in this guide, the House Smoked Baby Back Ribs (Full Rack) (Gluten-Friendly) carries the most protein: about 243 g in 3260 calories. That is the highest total protein in the guide, which is not the same as the most protein per calorie: a larger order can carry more total protein along with more calories and fat.

What is the lowest-calorie Cheddar's Scratch Kitchen order with at least 15 g of protein?

Among the orders listed in this guide, the lowest-calorie Cheddar's Scratch Kitchen order that still reaches at least 15 g of protein is the 6 oz. Top Sirloin Steak: about 250 calories and 22 g protein.

Why you can trust this

  • Where the numbers come from. Cheddar's Scratch Kitchen official nutrition guide (cheddars.com), last verified 2026-11-03. We publish only values the restaurant itself publishes.
  • How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
  • What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
  • How to challenge or correct it. Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.

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