Highest-Protein Meals at Golden Corral: Full Ranking (2026)

The highest-protein item at Golden Corral is BBQ Chicken Breasts, with 55 g of protein and 350 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at Golden Corral (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	BBQ Chicken Breasts	55	350	5	12	15.7
2	Honey Teriyaki Chicken Breasts	55	360	7	12	15.3
3	Mandarin Orange Chicken Breasts	55	360	9	12	15.3
4	Teriyaki Chicken Breast	55	350	7	12	15.7
5	BBQ Chicken Leg Quarter	50	490	21	22	10.2
6	Smoked Pork Spare Ribs	46	870	1	76	5.3
7	Rotisserie Chicken	43	310	1	15	13.9
8	Sweet Buffalo Chicken Thighs	36	400	6	26	9.0
9	Smoked Baby Back Pork Ribs	33	290	0	17	11.4
10	Spicy Ranch Chicken Breast	33	280	3	15	11.8
11	21 Layer Lasagna	28	430	21	26	6.5
12	BBQ Chicken Thighs	28	350	6	24	8.0
13	Honey Teriyaki Chicken Thighs	28	360	8	24	7.8
14	Mandarin Orange Chicken Thighs	28	370	10	24	7.6
15	Teriyaki Chicken Thighs	28	360	8	24	7.8
16	Honey Sesame Chicken	27	350	25	16	7.7
17	Smothered Chopped Steak	27	290	4	18	9.3
18	Grilled Chopped Steak	25	290	2	20	8.6
19	Orange Chicken	25	390	40	15	6.4
20	Mongolian Beef	25	290	24	11	8.6
21	Roast Beef Stacker	25	410	27	22	6.1
22	Smoked BBQ Pork	25	210	0	12	11.9
23	Smoked Beef Short Ribs	25	340	0	27	7.4
24	Smoked Texas BBQ Beef	25	250	0	17	10.0
25	Carved Turkey, White Meat	24	170	0	7	14.1
26	Mandarin Orange Pork	24	380	30	18	6.3
27	Oriental Pepper Beef	24	290	24	11	8.3
28	Golden Roast Chicken White Meat	24	150	0	6	16.0
29	Grilled Honey Teriyaki Chicken Breast	24	200	18	3	12.0
30	Smoked Chicken White Meat	24	130	0	3.5	18.5

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Golden Corral, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at Golden Corral?

BBQ Chicken Breasts leads with 55 g of protein (350 calories) on the US menu.

What is the most protein-efficient item at Golden Corral?

Smoked Chicken White Meat gives about 18.5 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Golden Corral?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at Golden Corral, BBQ Chicken Breasts tops the list at 55 g. Log your meal in Nutrola to track protein and calories together.