WaBa Grill is one of the better fast-casual formats on a GLP-1: grilled chicken, salmon and shrimp over rice or vegetables, with lean White Meat Chicken options that carry a lot of protein for the calories. The main watch-outs are the Sweet & Spicy sauce and the larger Plates.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every WaBa Grill order below is scored the same published way, from the restaurant's own published nutrition.
Not affiliated with, sponsored by, or endorsed by WaBa Grill. "WaBa Grill" 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 WaBa Grill on its official nutritional guide (wabagrill.com/nutritional-guide and the matching January 2025 nutrition chart). Each item is the complete bowl, mini bowl, veggie bowl, plate, or salad entree as WaBa prepares it. One source row looks inconsistent and is published as-is: the Chicken Veggie Bowl lists 14 g fiber where the identical White Meat Chicken Veggie Bowl lists 4 g (almost certainly a WaBa typo), so do not read its fiber as reliable. Family-size and catering portions, a-la-carte components and sides, tacos (the guide does not state how many tacos a row covers), and sauces and dressings (listed separately) are not included. The standard WaBa sauce appears to be counted in the bowl totals; the Signature House salad row appears to be published WITHOUT its dressing (a ranch-style one adds about 150 cal, 16 g fat, 370 mg sodium), while the Spicy Asian salad's higher sodium suggests its dressing is already counted. WaBa does not publish gram serving weights for finished bowls, so gram portions are not available (shown as not listed). Menus change; verify in the restaurant (updated Nutritional information as of the January 2025 WaBa Grill nutrition chart).
Signature House Salad (White Meat Chicken, no dressing)Best fit
44 g protein · 320 cal · 20 g carbs · 8 g fat · 3 g fiber
44 g protein · lots of protein for the calories · lower fat
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density13.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat22.5% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreok
Sodium240 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.
Spicy Asian Salad (White Meat Chicken)Best fit
49 g protein · 420 cal · 30 g carbs · 10 g fat · 5 g fiber
watch: 1230 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density11.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat21.4% of caloriesflag over 50% or friedok
Fiber5 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 moreok
Sodium1230 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.
White Meat Chicken Veggie BowlBest fit
47 g protein · 580 cal · 90 g carbs · 5 g fat · 4 g fiber
47 g protein · lots of protein for the calories · lower fat
Show the math
Protein47 gstrong at 30 g or morestrong
Protein density8.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat7.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium930 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.
White Meat Chicken PlateBest fit
65 g protein · 800 cal · 100 g carbs · 7 g fat · 3 g fiber
65 g protein · lots of protein for the calories · lower fat
Show the math
Protein65 gstrong at 30 g or morestrong
Protein density8.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat7.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density800 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 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.
White Meat Chicken BowlGood fit
46 g protein · 630 cal · 100 g carbs · 5 g fat · 1 g fiber
46 g protein · lower fat
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density7.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat7.1% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreok
Sodium880 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.
Sweet & Spicy Chicken Veggies Mini BowlGood fit
21 g protein · 290 cal · 40 g carbs · 6 g fat · 2 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density7.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat18.6% of caloriesflag over 50% or friedok
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
Sodium480 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.
White Meat Chicken Veggies Mini BowlGood fit
21 g protein · 290 cal · 40 g carbs · 2 g fat · 2 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density7.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat6.2% of caloriesflag over 50% or friedok
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
Sodium660 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.
WaBa (White Meat Chicken & Steak) PlateGood fit
61 g protein · 880 cal · 120 g carbs · 15 g fat · 3 g fiber
watch: 1280 mg sodium
Show the math
Protein61 gstrong at 30 g or morestrong
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density880 kcalflag if density under 4 and 300 kcal or moreok
Sodium1280 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.
Sweet & Spicy Mini BowlGood fit
21 g protein · 320 cal · 50 g carbs · 6 g fat · 1 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat16.9% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreok
Sodium450 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.
White Meat Chicken Mini BowlGood fit
21 g protein · 320 cal · 50 g carbs · 2 g fat · 1 g fiber
21 g protein · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat5.6% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreok
Sodium630 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.
Chicken Veggie BowlGood fit
39 g protein · 590 cal · 90 g carbs · 11 g fat · 14 g fiber
39 g protein · 14 g fiber · lower fat
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat16.8% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreok
Sodium940 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.
Chicken PlateGood fit
54 g protein · 820 cal · 110 g carbs · 15 g fat · 3 g fiber
54 g protein · lower fat
Show the math
Protein54 gstrong at 30 g or morestrong
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat16.5% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density820 kcalflag if density under 4 and 300 kcal or moreok
Sodium1150 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.
WaBa (White Meat Chicken & Steak) Veggie BowlGood fit
42 g protein · 660 cal · 90 g carbs · 13 g fat · 4 g fiber
42 g protein · lower fat
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat17.7% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density660 kcalflag if density under 4 and 300 kcal or moreok
Sodium1140 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.
Sweet & Spicy Chicken PlateGood fit
54 g protein · 860 cal · 140 g carbs · 15 g fat · 3 g fiber
watch: 2900 mg sodium
Show the math
Protein54 gstrong at 30 g or morestrong
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.7% of caloriesflag over 50% or friedok
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
Sodium2900 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 Veggies Mini BowlGood fit
18 g protein · 290 cal · 40 g carbs · 5 g fat · 2 g fiber
18 g protein · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.5% of caloriesflag over 50% or friedok
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
Sodium660 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.
Sweet & Spicy Chicken Veggie BowlGood fit
39 g protein · 640 cal · 110 g carbs · 11 g fat · 4 g fiber
watch: 2500 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium2500 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.
Wild Caught Salmon Veggie BowlGood fit
30 g protein · 500 cal · 80 g carbs · 5 g fat · 4 g fiber
30 g protein · lower fat
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat9% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodium760 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.
WaBa (Chicken & Steak) PlateGood fit
53 g protein · 890 cal · 120 g carbs · 21 g fat · 3 g fiber
watch: 1300 mg sodium
Show the math
Protein53 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat21.2% of caloriesflag over 50% or friedok
Fiber3 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
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.
Chicken BowlGood fit
38 g protein · 640 cal · 100 g carbs · 11 g fat · 1 g fiber
38 g protein · lower fat
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.5% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium900 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.
Wild Caught Salmon PlateGood fit
41 g protein · 700 cal · 110 g carbs · 7 g fat · 3 g fiber
41 g protein · lower fat
Show the math
Protein41 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat9% of caloriesflag over 50% or friedok
Fiber3 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
Sodium970 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.
WaBa (White Meat Chicken & Steak) BowlGood fit
42 g protein · 710 cal · 100 g carbs · 13 g fat · 1 g fiber
42 g protein · lower fat
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat16.5% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density710 kcalflag if density under 4 and 300 kcal or moreok
Sodium1090 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.
WaBa (Chicken & Steak) Veggie BowlGood fit
38 g protein · 660 cal · 90 g carbs · 16 g fat · 4 g fiber
38 g protein · lower fat
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat21.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density660 kcalflag if density under 4 and 300 kcal or moreok
Sodium1150 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.
Sweet & Spicy Chicken BowlGood fit
38 g protein · 680 cal · 120 g carbs · 11 g fat · 1 g fiber
watch: 2460 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat14.6% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreok
Sodium2460 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.
Wild Caught Salmon BowlGood fit
29 g protein · 540 cal · 90 g carbs · 5 g fat · 1 g fiber
29 g protein · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat8.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density540 kcalflag if density under 4 and 300 kcal or moreok
Sodium710 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.
Chicken Mini BowlGood fit
17 g protein · 320 cal · 50 g carbs · 5 g fat · 1 g fiber
17 g protein · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat14.1% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 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.
WaBa (Chicken & Steak) BowlGood fit
37 g protein · 710 cal · 100 g carbs · 16 g fat · 1 g fiber
37 g protein · lower fat
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat20.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density710 kcalflag if density under 4 and 300 kcal or moreok
Sodium1100 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.
Rib-Eye Steak Veggie BowlGood fit
29 g protein · 620 cal · 80 g carbs · 17 g fat · 4 g fiber
29 g protein · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.7% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium740 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.
Rib-Eye Steak PlateGood fit
44 g protein · 980 cal · 130 g carbs · 27 g fat · 3 g fiber
watch: 1700 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.8% of caloriesflag over 50% or friedok
Fiber3 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
Sodium1700 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.
Shrimp Veggie BowlGood fit
20 g protein · 450 cal · 80 g carbs · 1 g fat · 4 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat2% of caloriesflag over 50% or friedok
Fiber4 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
Sodium1100 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.
Organic Tofu Veggie BowlGood fit
22 g protein · 520 cal · 80 g carbs · 11 g fat · 2 g fiber
22 g protein · lower fat
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat19% of caloriesflag over 50% or friedok
Fiber2 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
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.
Organic Tofu PlateGood fit
30 g protein · 740 cal · 110 g carbs · 14 g fat · 3 g fiber
30 g protein · lower fat
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat17% 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
Sodium830 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.
Rib-Eye Steak BowlGood fit
29 g protein · 720 cal · 110 g carbs · 18 g fat · 1 g fiber
watch: 1250 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat22.5% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density720 kcalflag if density under 4 and 300 kcal or moreok
Sodium1250 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.
Organic Tofu Veggies Mini BowlGood fit
14 g protein · 300 cal · 40 g carbs · 7 g fat · 2 g fiber
14 g protein · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat21% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium440 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.
Organic Tofu Mini BowlGood fit
14 g protein · 330 cal · 50 g carbs · 7 g fat · 1 g fiber
14 g protein · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat19.1% of caloriesflag over 50% or friedok
Fiber1 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
Sodium410 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.
Shrimp BowlLower fit
19 g protein · 490 cal · 90 g carbs · 1 g fat · 1 g fiber
watch: energy-dense, low protein
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat1.8% of caloriesflag over 50% or friedok
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 moreflagged
Sodium1050 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.
Organic Tofu BowlLower fit
23 g protein · 590 cal · 90 g carbs · 11 g fat · 1 g fiber
watch: energy-dense, low protein
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat16.8% of caloriesflag over 50% or friedok
Fiber1 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 moreflagged
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.
Plantspired Steak Veggie BowlLower fit
23 g protein · 620 cal · 100 g carbs · 15 g fat · 10 g fiber
watch: energy-dense, low protein
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat21.8% of caloriesflag over 50% or friedok
Fiber10 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 moreflagged
Sodium1190 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.
Shrimp PlateLower fit
25 g protein · 680 cal · 120 g carbs · 1 g fat · 3 g fiber
watch: energy-dense, low protein, 1650 mg sodium
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat1.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1650 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.
Plantspired Steak PlateLower fit
30 g protein · 870 cal · 140 g carbs · 22 g fat · 11 g fiber
watch: energy-dense, low protein, 1680 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat22.8% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density870 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1680 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.
Plantspired Steak BowlLower fit
22 g protein · 660 cal · 110 g carbs · 15 g fat · 6 g fiber
watch: energy-dense, low protein
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat20.5% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density660 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1140 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.
K-Ribs PlateLower fit
36 g protein · 1090 cal · 140 g carbs · 38 g fat · 3 g fiber
watch: energy-dense, low protein, 2300 mg sodium
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat31.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1090 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2300 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.
Plantspired Steak Mini BowlLower fit
10 g protein · 320 cal · 50 g carbs · 7 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat19.7% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium540 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.
Numbers are for one complete individual order as WaBa Grill lists it on its nutritional guide (a bowl, veggie bowl, mini bowl, plate, or salad entree). Salad rows appear to exclude dressing. WaBa does not publish gram weights for finished items. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Signature House Salad (White Meat Chicken, no dressing)Best fit
44 g protein · 320 cal · 8 g fat · 240 mg sodium
44 g protein · lots of protein for the calories · lower fat
Show the math
Protein44 gstrong at 25 g or morestrong
Protein density13.8 g per 100 kcalstrong at 10+, weak under 6strong
Fat22.5% of caloriesflag over 37.5% or friedok
Fiber3 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density320 kcalflag if density under 6 and 300 kcal or moreok
Sodium240 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.
Spicy Asian Salad (White Meat Chicken)Best fit
49 g protein · 420 cal · 10 g fat · 1230 mg sodium
watch: 1230 mg sodium
Show the math
Protein49 gstrong at 25 g or morestrong
Protein density11.7 g per 100 kcalstrong at 10+, weak under 6strong
Fat21.4% of caloriesflag over 37.5% or friedok
Fiber5 greward 5+, flag over 18rewarded
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density420 kcalflag if density under 6 and 300 kcal or moreok
Sodium1230 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.
White Meat Chicken Veggie BowlGood fit
47 g protein · 580 cal · 5 g fat · 930 mg sodium
watch: 930 mg sodium
Show the math
Protein47 gstrong at 25 g or morestrong
Protein density8.1 g per 100 kcalstrong at 10+, weak under 6moderate
Fat7.8% of caloriesflag over 37.5% or friedok
Fiber4 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density580 kcalflag if density under 6 and 300 kcal or moreok
Sodium930 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.
White Meat Chicken PlateGood fit
65 g protein · 800 cal · 7 g fat · 1120 mg sodium
watch: 1120 mg sodium
Show the math
Protein65 gstrong at 25 g or morestrong
Protein density8.1 g per 100 kcalstrong at 10+, weak under 6moderate
Fat7.9% of caloriesflag over 37.5% or friedok
Fiber3 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density800 kcalflag if density under 6 and 300 kcal or moreok
Sodium1120 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.
White Meat Chicken BowlGood fit
46 g protein · 630 cal · 5 g fat · 880 mg sodium
watch: 880 mg sodium
Show the math
Protein46 gstrong at 25 g or morestrong
Protein density7.3 g per 100 kcalstrong at 10+, weak under 6moderate
Fat7.1% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density630 kcalflag if density under 6 and 300 kcal or moreok
Sodium880 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.
Wild Caught Salmon BowlLower fit
29 g protein · 540 cal · 5 g fat · 710 mg sodium
watch: energy-dense, low protein
Show the math
Protein29 gstrong at 25 g or morestrong
Protein density5.4 g per 100 kcalstrong at 10+, weak under 6low density
Fat8.3% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density540 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium710 mginformational over 800 mgok
Lower fit. Protein density is under 6 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.
What's the most GLP-1-friendly order at WaBa Grill?
A White Meat Chicken Bowl: 630 calories for 46 g of protein with only 5 g of fat. The Veggie Bowl version (580 calories, 47 g) is a touch leaner. The white-meat-chicken salads pack even more protein per calorie, but WaBa lists the Signature House one without dressing, so add some back if you dress them.
What's the highest-protein option at WaBa Grill?
A White Meat Chicken Plate, at 65 g of protein for 800 calories. The WaBa (white-meat chicken and steak) plate is next at 61 g. Plates carry the most protein but also the most calories and sodium, so a White Meat Chicken Bowl (46 g) is the leaner everyday choice.
How do I cut the carbs at WaBa Grill?
Order a Veggie Bowl, which adds steamed vegetables in place of some of the rice. A White Meat Chicken Veggie Bowl is 580 calories for 47 g of protein, with a little less carbohydrate (90 g vs 100 g) and more fiber than the rice bowl, and the same lean protein.
Which WaBa bowl has the least sodium?
Among the bowls, the Organic Tofu Bowl (620 mg) is the lowest, with the Wild Caught Salmon Bowl (710 mg) close behind. The Sweet & Spicy items (2,460 mg and up) are the highest. The salad entrees look lower still, but that is before dressing.
What is the lowest-calorie WaBa Grill order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie WaBa Grill order that still reaches at least 15 g of protein is the Sweet & Spicy Chicken Veggies Mini Bowl: about 290 calories and 21 g protein.
Cross-chain picks and head-to-heads, scored the same published way.
