120 of 242 food orders · Updated
Perkins orders under 500 calories
120 Perkins orders come in under 500 calories. Here they are, most protein first.
Perkins under 500 calories
Every Perkins order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Top Sirloin Steak & Eggs | — | 480 | 48 g | 3 g | 31 g |
| 55 Plus Tilapia Grille Dinner | — | 360 | 42 g | 9 g | 18 g |
| Tilapia Grille | — | 360 | 42 g | 9 g | 18 g |
| Grilled Salmon Dinner | — | 430 | 40 g | 2 g | 29 g |
| 55 Plus Turkey & Dressing Dinner | — | 400 | 38 g | 21 g | 17 g |
| Turkey & Dressing Dinner | — | 400 | 38 g | 21 g | 17 g |
| 55 Plus Top Sirloin Steak, 6 oz | — | 350 | 36 g | 0 g | 22 g |
| Top Sirloin Steak Dinner | — | 350 | 36 g | 0 g | 22 g |
| Grilled Cajun Tilapia & Shrimp | — | 490 | 35 g | 57 g | 14 g |
| 55 Plus Grilled Chicken Breast | — | 200 | 32 g | 0 g | 8 g |
| The Garden Salad w/ Chicken | Salads & Bowls | 200 | 20 g | 13 g | 6 g |
| 55 Plus French Toast Breakfast, 3 Pieces | — | 440 | 19 g | 51 g | 18 g |
| French Toast, 3 Slices | — | 440 | 19 g | 51 g | 18 g |
| Build Your Own Omelet | — | 230 | 18 g | 3 g | 17 g |
| Creamed Chipped Beef | — | 300 | 18 g | 18 g | 18 g |
| Corned Beef Hash, Side | Sides | 350 | 18 g | 20 g | 22 g |
| Pork Roll, 4 Pieces | Sides | 360 | 18 g | 2 g | 32 g |
| Corned Beef Hash | Sides | 380 | 18 g | 20 g | 26 g |
| Mozzasticks w/ Marinara For Pick 3/4 | Sides | 400 | 17 g | 29 g | 25 g |
| 55 Plus One Egg Benedict | — | 400 | 17 g | 40 g | 20 g |
| Kids' Grilled Cheese Sandwich | Sandwiches & Wraps | 460 | 16 g | 36 g | 29 g |
| Ham Slice | Sides | 140 | 15 g | 4 g | 5 g |
| Pork Roll, 3 Pieces | Sides | 270 | 14 g | 2 g | 24 g |
| Kids' Brioche French Toast | — | 330 | 13 g | 33 g | 17 g |
| Kids' Egg, Hash Browns & Toast | — | 330 | 13 g | 40 g | 13 g |
| Kids' Mac & Cheese | — | 340 | 13 g | 32 g | 18 g |
| Macaroni & Cheese | — | 340 | 13 g | 32 g | 18 g |
| Kids' Turkey Dinner | — | 130 | 12 g | 13 g | 3 g |
| 55 Plus Two Egg Omelete | — | 170 | 12 g | 2 g | 13 g |
| Turkey Sausage Patty, 2 | Sides | 210 | 12 g | 2 g | 16 g |
| Buttered Wheat Toast | Donuts & Bakery | 260 | 12 g | 40 g | 8 g |
| Toast, Whole Wheat, 2 Slices | Donuts & Bakery | 260 | 12 g | 38 g | 8 g |
| Sausage, Patties, 2 | Sides | 380 | 12 g | 1 g | 38 g |
| Sausage, Smoked | Sides | 380 | 12 g | 8 g | 34 g |
| Big Bacon BLT | Sandwiches & Wraps | 420 | 12 g | 2 g | 40 g |
| Big BLT | Sandwiches & Wraps | 420 | 12 g | 2 g | 40 g |
| Sausage, Links, 4 | Sides | 460 | 12 g | 2 g | 44 g |
| Chicken Noodle Soup, Bowl | Entrées | 260 | 11 g | 37 g | 6 g |
| Baked Potato, Loaded | Sides | 340 | 11 g | 42 g | 14 g |
| 3 Potato Pancakes | — | 490 | 11 g | 46 g | 30 g |
| Fabulous Five | — | 170 | 10 g | 1 g | 14 g |
| Scrapple | Sides | 300 | 10 g | 10 g | 24 g |
| Buttered Rye Toast | Sides | 340 | 10 g | 54 g | 10 g |
| Buttered Sourdough Toast | Donuts & Bakery | 340 | 10 g | 58 g | 8 g |
| Toast, Sourdough, 2 Slices | Donuts & Bakery | 340 | 10 g | 58 g | 8 g |
| Toast, Rye, 2 Slices | Sides | 340 | 10 g | 54 g | 10 g |
| 55+ Potato Pancakes | — | 460 | 10 g | 44 g | 28 g |
| Pork Roll, 2 Pieces | Sides | 180 | 9 g | 1 g | 16 g |
| Loaded Potato Soup, Bowl | Entrées | 460 | 9 g | 46 g | 26 g |
| Turkey Bacon, 4 Slices | Sides | 100 | 8 g | 0 g | 6 g |
| Applewood Smoked Bacon, 4 Slices | Sides | 140 | 8 g | 0 g | 12 g |
| Oatmeal | Sides | 340 | 8 g | 57 g | 9 g |
| 55 Plus Continental | — | 340 | 8 g | 57 g | 9 g |
| Pumpkin Pie, Slice | Desserts | 400 | 8 g | 60 g | 15 g |
| 3 Buttermilk Short Stack Pancakes | — | 490 | 8 g | 66 g | 21 g |
| 55 Plus Buttermilk Pancake Breakfast | — | 490 | 8 g | 66 g | 21 g |
| Chicken Noodle Soup, Cup | Entrées | 150 | 7 g | 21 g | 4 g |
| Buttered White Toast | Donuts & Bakery | 260 | 7 g | 34 g | 11 g |
| Toast, White, 2 Slices | Donuts & Bakery | 260 | 7 g | 34 g | 11 g |
| 2 Potato Pancakes | Sides | 280 | 7 g | 27 g | 17 g |
| Belgian Waffle | — | 410 | 7 g | 49 g | 21 g |
| Tomato Basil Soup, Bowl | Entrées | 460 | 7 g | 46 g | 26 g |
| Onion Rings, Substitute | Sides | 500 | 7 g | 54 g | 17 g |
| 55 Plus One Egg Classic | — | 70 | 6 g | 1 g | 5 g |
| 55 Plus One Egg Traveler | — | 100 | 6 g | 1 g | 8 g |
| BLT Sandwich, Half | Sandwiches & Wraps | 210 | 6 g | 1 g | 20 g |
| Pork Sausage, 2 Links | Sides | 240 | 6 g | 1 g | 24 g |
| Baked Potato | Sides | 250 | 6 g | 42 g | 7 g |
| Bagel | Donuts & Bakery | 260 | 6 g | 49 g | 4 g |
| Herb Rice Pilaf | Sides | 270 | 6 g | 50 g | 6 g |
| Caramel Apple Pie, Slice | Desserts | 500 | 6 g | 68 g | 22 g |
| Option Chicken Noodle Soup 6 oz | Entrées | 70 | 5 g | 8 g | 2 g |
| Garden Salad | Salads & Bowls | 110 | 5 g | 13 g | 5 g |
| English Muffin | Donuts & Bakery | 180 | 5 g | 28 g | 6 g |
| Mashed Potatoes & Gravy | Sides | 210 | 5 g | 35 g | 5 g |
| Option Mashed Potatoes & Gravy | Sides | 210 | 5 g | 35 g | 5 g |
| Loaded Potato Soup, Cup | Entrées | 280 | 5 g | 27 g | 17 g |
| Strawberry & Cream Cheese Crispers | — | 310 | 5 g | 32 g | 18 g |
| Two Buttermilk Pancakes | Sides | 330 | 5 g | 43 g | 15 g |
| Apple Pie, No Sugar Added, Slice | Desserts | 370 | 5 g | 52 g | 15 g |
| Wildberry Pie, No Sugar Added, Slice | Desserts | 470 | 5 g | 50 g | 27 g |
| Tots, Side | Sides | 470 | 5 g | 47 g | 28 g |
| Applewood Smoked Bacon, 2 Slices | Sides | 70 | 4 g | 0 g | 6 g |
| Broccoli, Fresh | Sides | 70 | 4 g | 5 g | 5 g |
| Option Bacon 2 Slices | Sides | 70 | 4 g | 0 g | 6 g |
| Sauteed Spinach | Sides | 70 | 4 g | 4 g | 4 g |
| Option White Toast | Sides | 130 | 4 g | 17 g | 5 g |
| Homestyle, Seasoned Potato | Sides | 210 | 4 g | 40 g | 3 g |
| Tomato Basil Soup, Cup | Entrées | 280 | 4 g | 27 g | 17 g |
| Kids' Rainbow Pancake Breakfast | — | 290 | 4 g | 40 g | 12 g |
| Kids' Perky Bear Pancakes | — | 330 | 4 g | 37 g | 19 g |
| Ice Cream, Two Scoops | Desserts | 420 | 4 g | 44 g | 25 g |
| Onion Rings w/ Chipotle Ranch For Pick 3/4 | Sides | 470 | 4 g | 39 g | 26 g |
| Fried Pickles w/ Ranch For Pick 3/4 | Sides | 490 | 4 g | 27 g | 41 g |
| Buttered Corn | Sides | 120 | 3 g | 17 g | 4 g |
| Option Buttered Corn, 4 oz | Sides | 120 | 3 g | 17 g | 5 g |
| Grits | Sides | 150 | 3 g | 33 g | 0 g |
| Kids' Silver Dollar Pancake Short-stack | — | 200 | 3 g | 24 g | 11 g |
| Option Hash Browns | Sides | 210 | 3 g | 22 g | 13 g |
| Hash Browns | Sides | 210 | 3 g | 22 g | 13 g |
| Breakfast Potatoes | Sides | 280 | 3 g | 30 g | 17 g |
| Oatmeal Cranberry Cookie | Desserts | 290 | 3 g | 45 g | 22 g |
| Crazy Cookie | Desserts | 310 | 3 g | 36 g | 17 g |
| Kids' Treats, Chocolate Chip Cookie | Desserts | 310 | 3 g | 30 g | 20 g |
| Kids' Treats, Sugar Cookie | Desserts | 310 | 3 g | 42 g | 14 g |
| Option French Fries, 4 oz | Sides | 320 | 3 g | 31 g | 20 g |
| Ice Cream Sundae, Hot Fudge | Desserts | 380 | 3 g | 45 g | 21 g |
| Ice Cream Sundae, Strawberry, Two Scoops | Desserts | 480 | 3 g | 62 g | 24 g |
| Eclair | Desserts | 500 | 3 g | 87 g | 16 g |
| Mini Oatmeal Cranberry Cookie | Desserts | 150 | 2 g | 23 g | 11 g |
| Mini Chocolate Chip Cookie | Desserts | 160 | 2 g | 15 g | 10 g |
| Mini Sugar Cookie | Desserts | 160 | 2 g | 22 g | 7 g |
| Option Breakfast Potatoes | Sides | 170 | 2 g | 18 g | 10 g |
| Option Tots | Sides | 200 | 2 g | 20 g | 12 g |
| Option Tomato Basil Soup 6 oz | Entrées | 200 | 2 g | 14 g | 15 g |
| Ice Cream, One Scoop | Desserts | 210 | 2 g | 22 g | 13 g |
| Ice Cream Sundae, Strawberry | Desserts | 300 | 2 g | 43 g | 14 g |
| Fresh Fruit, Side | Sides | 70 | 0 g | 19 g | 0 g |
| Option Fresh Cut Fruit | Sides | 70 | 0 g | 19 g | 0 g |
| Onion Tanglers | Sides | 100 | 0 g | 6 g | 8 g |
The full Perkins menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Perkins included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures on this page are the values recorded for Perkins in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, as compiled in the Cindar restaurant database; the restaurant may have revised them since.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Perkins and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Perkins; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.