Bruegger's Guide
Best Protein-to-Calorie Ratio at Bruegger's
The Bruegger's item with the best protein-to-calorie ratio is the American Cheese, at 25g of protein per 100 calories.
Best Protein-to-Calorie Ratio Menu Items
| Item | Calories | Protein | P/100cal |
|---|---|---|---|
| American Cheese | 20 | 5g | 25g |
| Liquid Egg White | 30 | 6g | 20g |
| Turkey | 45 | 9g | 20g |
| Chicken Breast | 140 | 25g | 17.9g |
| Salmon | 80 | 13g | 16.3g |
| Ham | 45 | 7g | 15.6g |
| Egg White Patty | 40 | 6g | 15g |
| Asiago Cheese | 15 | 2g | 13.3g |
| Pastrami | 25 | 3g | 12g |
| Turkey Sausage | 80 | 8g | 10g |
| Mixed Greens Salad Base | 20 | 2g | 10g |
| Fresh Cracked Egg | 80 | 7g | 8.8g |
| Chicken Caesar Salad | 200 | 17g | 8.5g |
| Swiss Cheese | 50 | 4g | 8g |
| Chicken Spaetzle Soup | 140 | 11g | 7.9g |
Across all 161 menu items we track at Bruegger's, the median is about 160 calories and 6g of protein — so the best protein-to-calorie ratio picks above are meaningfully different from a typical order, not just the default menu re-sorted.
Frequently Asked Questions
- What's the best best protein-to-calorie ratio option at Bruegger's?
- The Bruegger's item with the best protein-to-calorie ratio is the American Cheese, at 25g of protein per 100 calories.
- What else at Bruegger's fits best protein-to-calorie ratio?
- The Liquid Egg White is another strong pick — 30 calories, 6g protein.
Nutrition data verified August 31, 2026.