What is the best high protein order at Checkers?

High protein at Checkers: 31 menu items ranked (2025 guide)

The best protein for the calories at Checkers is the 5 PC Classic Wings (Plain): 35 g of protein for 350 calories, or 10 g per 100 calories. The most protein in one item is the Buffalo Sauced Tender 8PC, with 72 g (1,120 calories). Numbers are from the Checkers nutrition guide dated 2025-10-23.

Menu: 213 items in the Checkers nutrition guide dated 2025-10-23
31 food items have 20 g of protein or more, 17 have 30 g or more

Food with the most protein per calorie (at least 20 g protein)

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
1	5 PC Classic Wings (Plain)	350	35 g	10 g	2 g	23 g	760 mg (33% DV)
2	5 PC Classic Wings (Angry Buffalo)	360	35 g	9.7 g	2 g	23 g	1,530 mg (67% DV)
3	5 PC Classic Wings (Medium Buffalo)	360	35 g	9.7 g	3 g	23 g	1,630 mg (71% DV)
4	5 PC Classic Wings (Sweet & Smoky BBQ)	430	35 g	8.1 g	18 g	23 g	1,050 mg (46% DV)
5	5 PC Classic Wings (Stingin' Honey Garlic)	390	28 g	7.2 g	10 g	30 g	1,050 mg (46% DV)
6	5 PC Classic Wings (Garlic Parmesan)	510	35 g	6.9 g	3 g	40 g	1,080 mg (47% DV)
7	Fry-Seasoned Tender 3PC (3 sizes on the menu)	410	27 g	6.6 g	31 g	20 g	1,120 mg (49% DV)
8	Buffalo Sauced Tender 3PC (3 sizes on the menu)	420	27 g	6.4 g	32 g	20 g	2,350 mg (102% DV)
9	Bowl of Chili, 12 FO	380	23 g	6.1 g	17 g	20 g	1,800 mg (78% DV)
10	Steakhouse Prime Rib Burger	980	58 g	5.9 g	44 g	56 g	2,360 mg (103% DV)
11	BBQ Pretzel Buford	920	46 g	5 g	49 g	61 g	1,630 mg (71% DV)
12	BBQ Brisket Buford	820	40 g	4.9 g	58 g	48 g	1,920 mg (83% DV)
13	Baconzilla! Triple	1,210	58 g	4.8 g	42 g	96 g	2,950 mg (128% DV)
14	Smoky BBQ Bacon Buford Triple	1,210	58 g	4.8 g	46 g	90 g	2,790 mg (121% DV)
15	Baconzilla!	960	46 g	4.8 g	41 g	75 g	2,440 mg (106% DV)

Show all 31 food items that qualify

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
16	Double Mushroom Swissburger	460	22 g	4.8 g	27 g	29 g	1,210 mg (53% DV)
17	Pretzel Pubster Burger	760	36 g	4.7 g	49 g	48 g	2,030 mg (88% DV)
18	Beef Tacos (2)	550	25 g	4.5 g	32 g	35 g	1,260 mg (55% DV)
19	Smoky BBQ Bacon Buford	970	44 g	4.5 g	46 g	70 g	2,300 mg (100% DV)
20	Cheese Double	470	21 g	4.5 g	31 g	29 g	1,340 mg (58% DV)
21	Bacon Cheddar Crisp Double	570	25 g	4.4 g	32 g	37 g	1,470 mg (64% DV)
22	Big Buford Triple	1,010	42 g	4.2 g	40 g	78 g	2,250 mg (98% DV)
23	Half Pound Chicken Bites and Fries Box	1,150	46 g	4 g	80 g	67 g	2,780 mg (121% DV)
24	Classic Mother Cruncher Chicken Sandwich	700	28 g	4 g	61 g	41 g	2,270 mg (99% DV)
25	Big Buford	770	30 g	3.9 g	40 g	57 g	1,730 mg (75% DV)
26	Bacon BBQ Mother Cruncher Chicken Sandwich	960	37 g	3.9 g	85 g	53 g	3,040 mg (132% DV)
27	Deep Sea Double	670	25 g	3.7 g	71 g	33 g	1,600 mg (70% DV)
28	Double Checker/Rallyburger w/Cheese	570	21 g	3.7 g	32 g	43 g	1,430 mg (62% DV)
29	Chicken Bites and Fries Box	710	24 g	3.4 g	58 g	40 g	1,680 mg (73% DV)
30	Fry Lover's Double	630	21 g	3.3 g	37 g	48 g	1,580 mg (69% DV)
31	Double Spicy Chicken	870	27 g	3.1 g	45 g	71 g	2,650 mg (115% DV)

Net carbs are total carbs minus fiber. % DV is the FDA Daily Value for adults.

Most protein in a single item

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
1	Buffalo Sauced Tender 8PC (3 sizes on the menu)	1,120	72 g	6.4 g	85 g	54 g	5,860 mg (255% DV)
2	Fry-Seasoned Tender 8PC (3 sizes on the menu)	1,090	71 g	6.5 g	83 g	52 g	2,980 mg (130% DV)
3	Steakhouse Prime Rib Burger	980	58 g	5.9 g	44 g	56 g	2,360 mg (103% DV)
4	Baconzilla! Triple	1,210	58 g	4.8 g	42 g	96 g	2,950 mg (128% DV)
5	Smoky BBQ Bacon Buford Triple	1,210	58 g	4.8 g	46 g	90 g	2,790 mg (121% DV)

Single items up to 1,600 calories, largest size on the menu.

What you trade for a top spot

Medians for the top 10 items of the main list compared with the other 21 that also qualify:

Sodium: the top 10 have a median of 1,325 mg (58% DV), the other 21 have 1,920 mg (83% DV). The FDA Daily Value for sodium is 2,300 mg for the whole day.
Saturated fat: 7 g median in the top 10 against 17 g in the rest (Daily Value 20 g).
Calories: 400 median in the top 10 against 770 in the rest. Protein per 100 calories favors lean items, so here the top of the list is also the lighter end of the menu.

How we ranked

We took every item in the Checkers nutrition guide dated 2025-10-23 and kept the numbers exactly as printed. Food items with at least 20 g of protein and 200 to 1,600 calories, ranked by protein per 100 calories, so a bigger portion does not win just by being bigger. Drinks, sauces, add-ons, single toppings (a slice of cheese, a grilled chicken topping) and catering sizes are left out of the main list. When an item comes in several sizes, the table shows one size and says how many there are. Items whose calories do not add up from protein, carbs and fat were dropped as likely misprints in the guide.

Custom orders change the numbers: a sauce, a dressing, a bun or a side can add more than the item itself. The guide does not list ingredients or allergens, so this page does not either. Menus change, so check the guide date above against the one at the restaurant.

Keep exploring

Low calorie Checkers
High protein 7 Brew Drive Thru Coffee
High protein Arby's
High protein Benihana
High protein Bonefish Grill
High protein Buffalo Wild Wings
High protein Carrabba's Italian Grill
High protein Charleys Cheesesteaks
High protein Chopt
High protein Corner Bakery

Sources

Checkers nutrition guide, dated 2025-10-23. web.checkersandrallys.com (accessed 2026-10-12). Calories and nutrients are as the chain publishes them.
FDA, Daily Value on the Nutrition and Supplement Facts Labels. fda.gov (page updated 2024-03-05, accessed 2026-09-15). Used for % DV.

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