Highest-Protein Meals at Tim Hortons: Full Ranking (2026)

The highest-protein item at Tim Hortons is Italiano Grilled Bagel Sandwich, with 36 g of protein and 640 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 Tim Hortons (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	Italiano Grilled Bagel Sandwich	36	640	64	27	5.6
2	Tuscan Chicken Panini	30	420	42	15	7.1
3	Chicken Fajita Grilled Wrap	28	430	39	19	6.5
4	Turkey Bacon Club Sandwich	28	510	36	27	5.5
5	Angus Steak & Cheese Panini	27	400	35	17	6.8
6	Angus Steak Fajita Grilled Wrap	26	430	40	20	6.0
7	Bagel BELT	24	570	62	25	4.2
8	Steak & Cheddar Grilled Breakfast Wrap	22	440	40	21	5.0
9	Right Start Turkey Sausage Breakfast Sandwich	21	310	29	11	6.8
10	Steak, Egg & Cheese on Biscuit	21	400	35	20	5.3
11	Steak, Egg White & Cheese on Biscuit	21	340	33	14	6.2
12	Farmers Breakfast Grilled Wrap	21	650	55	38	3.2
13	Turkey Sausage, Egg White & Cheese on Biscuit	21	370	33	17	5.7
14	Chili	21	300	18	16	7.0
15	Turkey Sausage, Egg & Cheese on Biscuit	21	430	35	23	4.9
16	Steak, Egg & Cheese on English Muffin	20	330	30	14	6.1
17	Steak, Egg White & Cheese on English Muffin	20	270	29	8	7.4
18	Turkey Sausage, Egg & Cheese on English Muffin	20	360	30	17	5.6
19	Turkey Sausage, White Egg & Cheese on English Muffin	20	300	29	11	6.7
20	Bacon, Egg White & Cheese on Biscuit	19	360	32	17	5.3
21	Sausage, Egg White & Cheese on Biscuit	19	470	32	29	4.0
22	Steak, Egg & Cheese on Maple Flatbread	19	340	32	16	5.6
23	Steak, Egg White & Cheese on Maple Flatbread	19	280	31	10	6.8
24	Turkey Sausage, Egg White & Cheese on Maple Flatbread	19	310	31	12	6.1
25	Turkey Sausage, Egg & Cheese on Maple Flatbread	19	370	32	18	5.1
26	Sausage, Egg & Cheese on Biscuit	19	530	34	35	3.6
27	Bacon, Egg & Cheese on Biscuit	19	420	34	23	4.5
28	Sausage, Egg & Cheese on Maple Flatbread	18	470	31	30	3.8
29	Sausage, Egg White & Cheese on English Muffin	18	400	28	23	4.5
30	Sausage, Egg & Cheese on English Muffin	18	460	29	29	3.9

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 Tim Hortons, 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 Tim Hortons?

Italiano Grilled Bagel Sandwich leads with 36 g of protein (640 calories) on the US menu.

What is the most protein-efficient item at Tim Hortons?

Steak, Egg White & Cheese on English Muffin gives about 7.4 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Tim Hortons?

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 Tim Hortons, Italiano Grilled Bagel Sandwich tops the list at 36 g. Log your meal in Nutrola to track protein and calories together.