How to order at Habit Burger Grill on a GLP-1
The lean, high-protein picks and the char-grilled favorites to order carefully, built from The Habit Burger Grill's own published US nutrition and Nishi's transparent GLP-1 scoring lens.
The moveOrder the Ahi Tuna filet (130 calories for 28 g of protein) or a Grilled Chicken Sandwich, ask for any Charburger as a Lettuce Wrap to cut the carbs, add a side salad, and keep the fries, tempura green beans, and shakes small.
Not affiliated with, sponsored by, or endorsed by Habit Burger Grill. "Habit Burger Grill" is a trademark of its owner, used here only to refer to the restaurant. Values as published by The Habit Burger Grill in their official US Nutritional Information, per published serving. Menus change; verify in the restaurant (updated July 2026 (The Habit Burger Grill published US Nutritional Information)).
The quick take
The Habit is a char-grilled burger chain, but it has more lean options than most. The Ahi Tuna filet is grilled, not breaded, at 130 calories for 28 g of protein and 0 g of carbs, which is the leanest pick on the menu. A Grilled Chicken Sandwich on wheat is 550 calories for 40 g of protein, and any Charburger can be ordered as a Lettuce Wrap, which drops a single Char from 480 calories to 290 while keeping 15 g of protein. The salads are protein-forward if you go grilled: a Grilled Chicken Caesar is 580 calories for 43 g of protein and a BBQ Chicken Salad is 750 for 47, though both carry a lot of sodium and the dressings add up. Sodium is the main watch-out: a plain Charburger is already 1,300 mg, a Double Char with Cheese is 2,600 mg, and a Santa Barbara Char reaches 1,070 calories and 3,160 mg. The Veggie Patty is a plant option at 140 calories for 15 g of protein. Lead with the ahi tuna or grilled chicken, lettuce-wrap the burgers, and keep an eye on the sodium and the fries and shakes.
Popular orders, scored
Order one as-is. Scored for whole meals, a gentler bar than the single ingredients above, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; tap "Show the math" to see the exact rule on any card.
How we score.
Crispy Chicken Bites (10 pc)Best fit
43 g protein · 480 cal · 45 g carbs · 15 g fat · 0 g fiber
watch: 1680 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density9 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 density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1680 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.
Ahi Tuna Filet on Seeded BunBest fit
35 g protein · 400 cal · 43 g carbs · 8 g fat · 2 g fiber
35 g protein · lots of protein for the calories · lower fat
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density8.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat18% of caloriesflag over 50% or friedok
Fiber2 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
Sodium1190 mginformational over 1200 mgok
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 Chicken Sandwich on WheatGood fit
40 g protein · 550 cal · 42 g carbs · 26 g fat · 4 g fiber
watch: 1470 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density7.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.5% of caloriesflag over 50% or friedok
Fiber4 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
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.
Veggie Burger on Wheat Bun with CheeseGood fit
24 g protein · 480 cal · 51 g carbs · 23 g fat · 9 g fiber
24 g protein · 9 g fiber · lower fat
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.1% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 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.
BBQ Bacon CharGood fit
29 g protein · 650 cal · 51 g carbs · 35 g fat · 2 g fiber
watch: 2040 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.5% of caloriesflag over 50% or friedok
Fiber2 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
Sodium2040 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.
CharburgerGood fit
21 g protein · 480 cal · 43 g carbs · 24 g fat · 3 g fiber
watch: 1300 mg sodium
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1300 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.
Grilled Chicken Caesar SaladLower fit
43 g protein · 580 cal · 25 g carbs · 35 g fat · 5 g fiber
watch: higher fat (54.3% of calories), 1720 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.3% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium1720 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.
BBQ Chicken SaladLower fit
47 g protein · 750 cal · 35 g carbs · 47 g fat · 7 g fiber
watch: higher fat (56.4% of calories), 1940 mg sodium
Show the math
Protein47 gstrong at 30 g or morestrong
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.4% of caloriesflag over 50% or friedflagged
Fiber7 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
Sodium1940 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.
Double Char with CheeseLower fit
41 g protein · 750 cal · 47 g carbs · 43 g fat · 3 g fiber
watch: higher fat (51.6% of calories), 2600 mg sodium
Show the math
Protein41 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.6% of caloriesflag over 50% or friedflagged
Fiber3 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
Sodium2600 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 Club on SourdoughLower fit
48 g protein · 900 cal · 57 g carbs · 52 g fat · 6 g fiber
watch: higher fat (52% of calories), 1700 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density900 kcalflag if density under 4 and 300 kcal or moreok
Sodium1700 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.
Lettuce Wrap CharburgerLower fit
15 g protein · 290 cal · 8 g carbs · 21 g fat · 2 g fiber
watch: higher fat (65.2% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat65.2% 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
Sodium990 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.
Santa Barbara Char (Double)Lower fit
45 g protein · 1070 cal · 65 g carbs · 69 g fat · 8 g fiber
watch: higher fat (58% of calories), 3160 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58% of caloriesflag over 50% or friedflagged
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1070 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.
Garden Ranch SaladLower fit
9 g protein · 420 cal · 26 g carbs · 31 g fat · 6 g fiber
watch: higher fat (66.4% of calories), energy-dense, low protein
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density2.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat66.4% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium740 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
Numbers are for one published serving as The Habit lists it. A la carte proteins (Ahi Tuna filet, Veggie Patty, Crispy Chicken Bites) are published on their own; burgers, sandwiches, and salads are one whole published item as served (default bun and toppings unless a Lettuce Wrap is listed). The Habit does not publish gram weights in this table, so portions are described by item rather than grams.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Ahi Tuna Filet (grilled, no bun)Best fit
28 g protein · 130 cal · 0 g fat · 680 mg sodium
28 g protein · lots of protein for the calories · lower fat
Show the math
Protein28 gstrong at 25 g or morestrong
Protein density21.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat0% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density130 kcalflag if density under 6 and 300 kcal or moreok
Sodium680 mginformational over 800 mgok
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.
Veggie Patty (plant-based)Good fit
15 g protein · 140 cal · 4 g fat · 490 mg sodium
15 g protein · lots of protein for the calories · 6 g fiber · lower fat
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density10.7 g per 100 kcalstrong at 10+, weak under 6strong
Fat25.7% of caloriesflag over 37.5% or friedok
Fiber6 greward 5+, flag over 18rewarded
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density140 kcalflag if density under 6 and 300 kcal or moreok
Sodium490 mginformational over 800 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.
Crispy Chicken Bites (5 pc, fried)Good fit
21 g protein · 240 cal · 8 g fat · 840 mg sodium
watch: 840 mg sodium
Show the math
Protein21 gstrong at 25 g or morebelow 25 g
Protein density8.8 g per 100 kcalstrong at 10+, weak under 6moderate
Fat30% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density240 kcalflag if density under 6 and 300 kcal or moreok
Sodium840 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
- The bigger and specialty Chars, a Santa Barbara Char is 1,070 calories and 3,160 mg of sodium, a Double Char with Cheese is 750 calories and 2,600 mg, and a BBQ Bacon Char is 650, so keep it a single and lettuce-wrap it if you can.
- The Chicken Club and the fried items, the Chicken Club is 900 calories, and the Crispy Chicken Bites and tempura sides are breaded, so the Grilled Chicken Sandwich (550) and Ahi Tuna (130 for the filet) are the leaner moves.
- The salad dressings, the grilled-chicken salads are strong on protein, but ranch and creamy dressings add fat and calories fast, so ask for the dressing on the side.
- Sodium overall, it runs high across the Chars, from 1,300 mg on a plain Charburger to 2,600 mg on a Double Char with Cheese and 3,160 mg on a Santa Barbara, before fries.
- The fries, tempura green beans, and shakes, these are the treats to keep small, since the fries and hand-scooped shakes add calories quickly on top of the burger.
Common questions
What's the leanest high-protein order at Habit Burger?
The Ahi Tuna filet, which is grilled and served without breading at 130 calories for 28 g of protein and 0 g of carbs. It is the leanest protein on the menu. If you want it as a meal, the Ahi Tuna on a seeded bun is 400 calories for 35 g of protein.
Can I make a Charburger lower-carb?
Yes. Order any Charburger as a Lettuce Wrap. A single Charburger drops from 480 calories and 43 g of carbs to 290 calories and 8 g of carbs, while keeping 15 g of protein. It is the simplest way to cut the bun without losing the char-grilled patty.
Which Habit salad is best on a GLP-1?
Go grilled. A Grilled Chicken Caesar is 580 calories for 43 g of protein and a BBQ Chicken Salad is 750 for 47, both protein-forward. The catch is sodium (1,720 to 1,940 mg) and the dressing, so ask for it on the side. The Garden Ranch Salad is lighter but only 9 g of protein, so add a grilled protein.
How high is the sodium at Habit Burger?
High on the Chars. A plain Charburger is about 1,300 mg, a Double Char with Cheese is 2,600 mg, and a Santa Barbara Char reaches 3,160 mg. The Ahi Tuna filet is lower at 680 mg and the Veggie Patty is 490 mg, so those and the grilled chicken are the calmer picks.
Why you can trust this
- Where the numbers come from. The Habit Burger Grill official US Nutritional Information (web), last verified 2026-07-27. 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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