Lowest-Calorie Perkins Meals (2026): Every Item Ranked

The lowest-calorie item at Perkins (above a few calories) is Jalapeno Peppers, at 5 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at Perkins (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Jalapeno Peppers	Toppings & Ingredients	5	0	1	0
2	Tomatoes	Toppings & Ingredients	5	0	1	0
3	Mustard	Toppings & Ingredients	5	0	0	0.5
4	Green Bell Peppers, for Build Your Own Omelet	Toppings & Ingredients	5	0	1	0
5	Buffalo Hot Sauce	Toppings & Ingredients	5	0	1	0
6	Diced Tomatoes	Toppings & Ingredients	5	0	1	0
7	Salsa, Mild	Toppings & Ingredients	10	0	3	0
8	Yellow Onions	Toppings & Ingredients	10	0	3	0
9	Salsa	Toppings & Ingredients	10	0	3	0
10	Spinach, Fresh	Toppings & Ingredients	10	1	1	0
11	Hot Tea	Beverages	10	0	2	0
12	Iced Tea	Beverages	10	0	2	0
13	Sugar Free Pancake Syrup, 2 oz	Toppings & Ingredients	10	0	3	0
14	Ketchup, Packet	Toppings & Ingredients	10	0	2	0
15	Italian Dressing, Fat Free, 2 fl oz	Toppings & Ingredients	15	0	5	0
16	Crimini Mushrooms	Toppings & Ingredients	15	1	3	0
17	Caramelized Red Onions	Toppings & Ingredients	20	0	3	1
18	Broccoli, for Build Your Own Omelet	Toppings & Ingredients	20	2	3	0
19	Fresh Spinach, Build Your Own Omelet	Toppings & Ingredients	20	2	2	0
20	Steak Sauce	Toppings & Ingredients	25	0	6	0
21	Italian Dressing, Fat Free, 3 oz	Toppings & Ingredients	25	0	8	0
22	Candied Jalapenos	Toppings & Ingredients	30	0	7	0
23	Cream Gravy	Toppings & Ingredients	35	1	6	1
24	Applewood Smoked Bacon, for Build Your Own Egg Omelet	Toppings & Ingredients	35	2	0	3
25	Option Broccoli, 4 oz	Appetizers & Sides	35	4	5	0
26	Applesauce	Appetizers & Sides	40	0	9	0
27	Grilled Asparagus	Appetizers & Sides	45	1	2	3.5
28	A1 BBQ Sauce	Toppings & Ingredients	45	0	11	0
29	Egg Beaters Exchange, 2 Eggs	Appetizers & Sides	45	10	2	0
30	BBQ Sauce	Toppings & Ingredients	45	0	11	0

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 Perkins, 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 is the lowest-calorie item at Perkins?

Jalapeno Peppers is among the lowest at 5 calories on the US menu.

What can I eat at Perkins on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does Perkins have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at Perkins, start with Jalapeno Peppers at 5 calories. Log it in Nutrola to keep the rest of your day on track.