Low-Calorie, High Protein Options at A&W

A&W can be surprisingly workable for low-calorie, high-protein eating—if you order with a plan. The menu is built around burgers and fried sides, so the trick is to choose items with a strong protein payoff and avoid the add-ons that quietly double your calories.

Important note: A&W Canada and A&W in the U.S. are different chains with different menus and nutrition. This guide focuses on A&W Canada (the one most Canadians mean by “A&W”).

What counts as “low calorie” and “high protein” at A&W?

A practical target at a burger chain:

Low-calorie meal: ~350–550 calories
High-protein meal: 20–30g+ protein
Best “macro value” zone: 20–30g protein under ~500 calories (before sides/drinks)

At A&W, the easiest way to hit that zone is:

pick a mid-sized burger with decent protein, then
skip the fried side (or keep it very small).

Quick picks: best low-calorie, high-protein A&W orders ✅

If you just want the top options fast:

Best under ~500 calories

Mama Burger — 400 calories, 20g protein
Double Buddy Burger — 435 calories, 21g protein
Chubby Chicken Burger — 490 calories, 21g protein
Teen Burger — 500 calories, 27g protein (right on the edge, but strong protein)

Best “lighter” option

Buddy Cheeseburger — 370 calories, 16g protein (less protein, but easy to budget)

High protein (not low calorie, but great for hitting targets)

Double Teen Burger — 680 calories, 43g protein
Grandpa Burger — 760 calories, 53g protein

Best “macro-friendly” burgers under ~500 calories

1) Mama Burger (400 calories, 20g protein)

This is one of the best “default” orders if you want a real burger but don’t want to blow your calories.

Why it works

Solid protein for the calories
Feels like a proper meal

Easy upgrade

Keep sauces controlled (or ask for less sauce if you’re cutting hard).

2) Double Buddy Burger (435 calories, 21g protein)

If you want more food than a value burger but still want to stay controlled, this is a great middle ground.

Why it works

More filling than the smallest options
Still not a monster burger

3) Chubby Chicken Burger (490 calories, 21g protein)

This is your best “chicken sandwich” style pick that still fits under ~500 calories while delivering decent protein.

Best for

When you want chicken instead of beef
When you’re avoiding higher-cal burger builds

4) Teen Burger (500 calories, 27g protein)

For many people, this is the sweet spot: noticeably higher protein than most mid-sized burgers without jumping into the 600–800+ calorie range.

Watch-out

This stays “macro-friendly” only if you don’t stack sides and sugary drinks.

5) Buddy Cheeseburger (370 calories, 16g protein)

Not the highest protein option, but very useful if you’re trying to keep calories tighter.

Best for

Smaller appetite days
A “quick bite” that doesn’t crush your daily budget

High-protein picks (bigger calories, but huge protein)

If you’re prioritizing protein intake (gym day, big hunger, long gap between meals):

Double Teen Burger (680 calories, 43g protein)

A big protein hit in one order. Not a “cutting” burger for everyone—but very effective for hitting protein.

Grandpa Burger (760 calories, 53g protein)

Massive protein, massive calories. This is more “one big meal of the day” territory.

Breakfast: low-calorie, high-protein options at A&W

Breakfast can actually be a strong play at A&W—especially on English muffins, which tend to be easier to budget than heavier breakfast builds.

Best breakfast picks (reasonable calories + solid protein)

Cheese & Egger (English Muffin) — 360 calories, 14g protein
Bacon & Egger (English Muffin) — 400 calories, 18g protein

Higher-protein breakfast (higher calories)

Sausage & Egger (English Muffin) — 530 calories, 24g protein

Macro tip: Breakfast combos get heavy fast once you add hash browns and a sweet drink. If you want low-cal/high-protein, keep it to the sandwich + coffee/water.

Sides: where most “healthy-ish” A&W orders fall apart

If your goal is low-calorie + high-protein, sides are the landmine.

Biggest side traps

Onion Rings — 520 calories, 7g protein
(That’s basically a whole extra meal worth of calories.)
Sweet Potato Fries — 360 calories, 4g protein
(Not as insane as onion rings, but still a big calorie add.)

Controlled add-ons (if you want something extra)

Gravy (regular) — 100 calories, 2g protein
Gravy (small) — 50 calories

These aren’t “protein sides,” but they’re easier to budget than a full fries/rings situation.

The easiest ordering hacks to stay low-cal and high-protein

1) Treat the burger as the whole meal

The simplest A&W macro win is: burger + water/diet drink.
Most “oops calories” happen when the combo adds a big side.

2) If available, consider lettuce-wrapped

Many burgers have a lettuce-wrapped option. This can reduce carbs and calories from the bun without changing the protein much.

3) Don’t stack the “calorie trio”

The easiest way to accidentally blow a day at A&W is:

burger + onion rings/fries + sugary drink

If you avoid stacking all three, A&W becomes much easier to fit into a plan.

Best low-calorie, high-protein A&W order combos (easy to repeat)

Combo 1: Best “default” cut-friendly order

Mama Burger
Water / diet drink

Combo 2: More filling, still controlled

Double Buddy Burger
Water / diet drink

Combo 3: Chicken option under 500 calories

Chubby Chicken Burger
Water / diet drink

Combo 4: Higher protein without going huge

Teen Burger
Water / diet drink

Combo 5: Breakfast protein without chaos

Bacon & Egger (English Muffin)
Coffee / water

FAQ: Low-calorie, high-protein A&W options

What’s the best high-protein thing at A&W under 500 calories?

The most repeatable picks are usually Mama Burger (400/20g), Double Buddy Burger (435/21g), and Chubby Chicken Burger (490/21g).

What should I avoid at A&W if I’m trying to lose weight?

The biggest problem is usually adding high-cal sides, especially onion rings (520 calories), to an otherwise reasonable burger.

Can I eat at A&W on a high-protein diet?

Yes. A&W is generally easier than many chains for protein because burgers and egg-based breakfast items make it simple. The key is keeping sides + sugary drinks under control.