Flame Broiler Nutrition Calculator: The Short Answer
At Flame Broiler, the Chicken Plate (with sides) leads the menu for protein: 44g of protein in 780 calories.
But total grams can mislead: a huge item can win on protein while costing twice the calories. That is why this guide ranks the Flame Broiler menu both ways — by total protein, and by protein per 100 calories, the number that matters when you are fitting protein into a calorie target. 5 items here reach 30g of protein or more.
The 8 Highest-Protein Flame Broiler Items
Ranked by total protein per item, using the same data as the Flame Broiler calculator. The last column is the one to watch if calories also matter to you.
| Item | Calories | Protein | Protein / 100 cal | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken Plate (with sides) | 780 | 44g | 5.6g | 25g | 1420mg |
| Beef Plate (with sides) | 880 | 42g | 4.8g | 36g | 1580mg |
| Chicken Bowl (regular) | 560 | 36g | 6.4g | 15g | 1080mg |
| Chicken & Beef Combo Bowl | 600 | 35g | 5.8g | 20g | 1160mg |
| Beef Bowl (regular) | 640 | 34g | 5.3g | 24g | 1240mg |
| Mini Chicken Bowl | 380 | 24g | 6.3g | 10g | 760mg |
| Tofu Bowl (regular) | 520 | 20g | 3.8g | 16g | 1020mg |
| Veggie Bowl (no protein) | 420 | 10g | 2.4g | 9g | 890mg |
Protein per Calorie: The Real Winner
On efficiency, the Chicken Bowl (regular) beats everything else on this menu: 36g of protein for 560 calories works out to 6.4g of protein per 100 calories. The Chicken Plate (with sides) still wins on total grams (44g), but at 780 calories its efficiency is 5.6g per 100 calories.
Build around the Chicken Bowl (regular) first — at 6.4g of protein per 100 calories it is the most efficient base on this menu — then add the extras you actually taste. If your goal is a protein target inside a calorie budget — the usual situation for anyone training while leaning out — efficiency should decide your default order, and total grams should decide your biggest meals.
- Most protein overall: Chicken Plate (with sides) — 44g (780 cal)
- Most protein per calorie: Chicken Bowl (regular) — 6.4g per 100 cal
- Highest fibre among the top protein picks: Veggie Bowl (no protein) — 7g fibre
The Trade-Offs: Fat and Sodium
High-protein fast food usually charges you in sodium rather than calories. The saltiest item on this menu, the Beef Plate (with sides), carries 1580mg, and several of the top-protein items sit well above 1,000mg. That does not make them bad choices — it means the rest of the day should run lighter on salt, and water beats a sweetened drink alongside them.
Fat is the second watch-out. Compare the top picks in the table: the leanest high-protein items keep fat in single digits or the low teens, while richer cuts and cheese-heavy builds push it far higher for the same protein.
- Check sodium whenever you order two high-protein items together
- Prefer grilled over fried versions of the same protein where the menu offers both
- Use the calculator to test a double-protein version before ordering it — the sodium often doubles too
Flame Broiler Nutrition Calculator: Full Nutrition Table
For reference, here is the wider Flame Broiler picture in one table — the highest-protein items and the lightest items from the Flame Broiler Nutrition Calculator, side by side. Every figure matches the calculator exactly, so you can cross-check any row by building it above.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken Plate (with sides) | 780 | 44g | 92g | 25g | 1420mg |
| Beef Plate (with sides) | 880 | 42g | 94g | 36g | 1580mg |
| Chicken Bowl (regular) | 560 | 36g | 68g | 15g | 1080mg |
| Chicken & Beef Combo Bowl | 600 | 35g | 69g | 20g | 1160mg |
| Beef Bowl (regular) | 640 | 34g | 70g | 24g | 1240mg |
| Mini Chicken Bowl | 380 | 24g | 46g | 10g | 760mg |
| Unsweetened Iced Tea | 0 | 0g | 0g | 0g | 10mg |
| Hot Sauce (serving) | 5 | 0g | 1g | 0g | 240mg |
| Steamed Vegetables (serving) | 60 | 2g | 11g | 1g | 180mg |
| Fresh Fruit Cup | 80 | 1g | 20g | 0g | 5mg |
| Magic Sauce (serving) | 90 | 1g | 12g | 4g | 640mg |
| Soft Drink (regular) | 210 | 0g | 56g | 0g | 40mg |
Inside the Flame Broiler Nutrition Calculator: Category by Category
Menus make more sense category by category than item by item, because each section of the Flame Broiler menu plays a different role in the meal. Here is what each part contributes, with the numbers that define it.
Bowls: the Flame Broiler Nutrition Calculator tracks 6 items in this category, averaging about 520 calories each. The lightest is the Mini Chicken Bowl at 380 calories, and the protein pick is the Chicken Bowl (regular) with 36g of protein for 560 calories. If you only remember one number from this category, remember the average — it is what an unplanned pick will cost you.
Plates: the Flame Broiler Nutrition Calculator tracks 2 items in this category, averaging about 830 calories each. The lightest is the Chicken Plate (with sides) at 780 calories, and the protein pick is the Chicken Plate (with sides) with 44g of protein for 780 calories. The gap between the lightest and the typical pick here is where most of the day's quiet calories hide.
Bases & Sides: the Flame Broiler Nutrition Calculator tracks 5 items in this category, averaging about 149 calories each. The lightest is the Hot Sauce (serving) at 5 calories, and the protein pick is the Brown Rice (serving) with 6g of protein for 290 calories. Treat the lightest item as the default and the richer items as deliberate upgrades, not accidents.
Sides: the Flame Broiler Nutrition Calculator tracks 1 item in this category, averaging about 80 calories each. The lightest is the Fresh Fruit Cup at 80 calories, and the protein pick is the Fresh Fruit Cup with 1g of protein for 80 calories. This is also the category where portion choices matter most, because the calculator's portion buttons scale these figures directly.
Drinks: the Flame Broiler Nutrition Calculator tracks 2 items in this category, averaging about 105 calories each. The lightest is the Unsweetened Iced Tea at 0 calories, and the protein pick is the Unsweetened Iced Tea with 0g of protein for 0 calories. If you only remember one number from this category, remember the average — it is what an unplanned pick will cost you.
Lightest vs Heaviest: The Real Gap
Put the two ends of the Flame Broiler menu next to each other and the stakes become obvious. The Unsweetened Iced Tea is 0 calories; the Beef Plate (with sides) is 880 — a gap of 880 calories, wider than many entire meals. Neither number makes the other wrong: the lightest item is a tool for light days, the heaviest is a tool for hungry ones, and most people get into trouble only when they pick the second while planning for the first.
Sodium shows the same spread. The Fresh Fruit Cup carries 5mg while the Beef Plate (with sides) carries 1580mg, and sugar runs from almost nothing in the savoury core of the menu to 55g in the Soft Drink (regular). A balanced Flame Broiler order is mostly an exercise in mixing the ends deliberately instead of stacking one end by default.
The Ordering Playbook
Everything in this guide condenses into a four-step routine that works at the counter, in the drive-thru and in a delivery app. It takes about twenty seconds once it is a habit, and it uses the same numbers the calculator uses, so what you plan is what you get.
- Step 1 — Anchor on protein: start with the Chicken Bowl (regular) (36g protein, 560 calories) or another top protein-per-calorie pick.
- Step 2 — Add volume before calories: the Veggie Bowl (no protein) (7g fibre) and the menu's vegetables and salads fill the tray cheapest.
- Step 3 — Spend extras deliberately: one sauce, cheese or dessert — chosen, not accumulated. Remember the Soft Drink (regular) alone is 55g of sugar.
- Step 4 — Check sodium before you commit: if the build passes roughly 1,500mg, swap one component for a lighter one — the Fresh Fruit Cup shows how low the floor is at 5mg.
Common Mistakes to Avoid
Most disappointing Flame Broiler orders fail in predictable ways, and none of them is the main item. The first is judging by the headline item alone: an average main is about 363 calories, but the tray is the sum, and sides, sauces and drinks regularly add half as much again. The second is assuming "grilled", "fresh" or "house" wording means light — the table above, not the adjective, is the evidence.
- Mistake: ordering the Beef Plate (with sides) (880 cal) on a day planned around 500-calorie meals.
- Mistake: pairing two mid-sodium items and discovering the total passes 1,800mg — the Beef Plate (with sides) effect, doubled.
- Mistake: skipping the protein anchor and wondering why a light order left you hungry within the hour.
- Mistake: never rechecking — menus and portion habits drift, and a 60-second calculator check catches it.
Planning a Full Day Around a Flame Broiler Order
A restaurant meal does not happen in isolation, and the healthiest way to use these numbers is at the level of the day. If Flame Broiler is the big meal — say a build in the 700–900 calorie range — the rest of the day simply runs lighter and more protein-led: eggs or yogurt at breakfast, a salad or soup at the other meal, water as the default drink. Nothing needs banning, and the Flame Broiler order itself does not need shrinking; the day absorbs it by design.
The reverse also holds. On a day when the other meals are the occasion, Flame Broiler can be the light one: the Unsweetened Iced Tea at 0 calories plus a high-fibre side is a genuinely satisfying small meal, and knowing it exists — with its exact numbers — is what makes the plan stick instead of collapsing into guesswork.