Highest Protein Items at Greggs (September 2026)
Greggs is best known for bakes, but its chicken, tuna, and egg options carry far more protein. A Free Range Egg Pot adds 12 g to any order. Greggs lists salt, so we show sodium as salt ÷ 2.5, the UK labelling rule.
Top picks
Best overall protein pick
Ham & Cheese Toastie
31 g protein · 543 cal · 5.7 g per 100 cal
Best low-calorie pick
Free Range Egg Pot
12 g protein · 127 cal · 9.4 g per 100 cal
Best GLP-1-friendly pick
Tuna Crunch Baguette
26 g protein · 413 cal · 6.3 g per 100 cal
All Greggs items by protein
Sorted by protein per 100 calories. Tap a column to sort.
| Free Range Egg Potsnack | 12 | 127 | 9.4 | 0 |
|---|---|---|---|---|
| Southern Fried Chicken Goujonshot food | 27 | 400 | 6.8 | 2.1 |
| Roast Chicken & Honey Mustard Mayo Oval Bitesandwich | 27 | 411 | 6.6 | 6.4 |
| Tuna Crunch Rollsandwich | 21 | 318 | 6.6 | 5.2 |
| Mexican Chicken Flatbreadsandwich | 24 | 374 | 6.4 | 5.1 |
| Tuna Crunch Baguettesandwich | 26 | 413 | 6.3 | 3.8 |
| Roast Chicken Salad Rollsandwich | 22 | 357 | 6.2 | 5 |
| Bacon and Omelette Breakfast Rollbreakfast | 22 | 363 | 6.1 | 1.7 |
| Bacon and Omelette Breakfast Baguettebreakfast | 29 | 504 | 5.8 | 2.9 |
| Mexican Chicken Baguettesandwich | 28 | 492 | 5.7 | 4 |
| Buffalo Chicken Baguettehot food | 29 | 506 | 5.7 | 3.7 |
| Ham & Cheese Toastiehot food | 31 | 543 | 5.7 | 3.3 |
| Ham and Cheese Baguettesandwich | 27 | 482 | 5.6 | 2.7 |
| Mexican Chicken Oval Bitesandwich | 26 | 462 | 5.6 | 5.9 |
| Omelette Breakfast Rollbreakfast | 19 | 352 | 5.4 | 1.8 |
| Tandoori Chicken Baguettesandwich | 25 | 459 | 5.4 | 3.6 |
| Bacon and Sausage Breakfast Baguettebreakfast | 29 | 550 | 5.3 | 3.3 |
| Roast Chicken and Bacon Club Baguettesandwich | 24 | 457 | 5.3 | 3.6 |
| BBQ Chicken & Bacon Pastasalad | 26 | 487 | 5.3 | 3.4 |
| Roast Chicken Mayonnaise Baguettesandwich | 24 | 458 | 5.2 | 3.3 |
| Steak Bakebake | 15 | 411 | 3.6 | 1.5 |
| Sausage Rollbake | 9.1 | 347 | 2.6 | 1.5 |
“—” means the source doesn’t list that number. Items without protein or calories are never ranked.
Best orders by goal
Muscle gain
The most protein per order. Calories are higher, so these suit big eaters and heavy training days.
- Ham & Cheese Toastie
31 g protein · 543 cal · 5.7 g per 100 cal
Fat loss
Lots of protein for the calories, and 600 calories or less.
- Free Range Egg Pot
12 g protein · 127 cal · 9.4 g per 100 cal - Southern Fried Chicken Goujons
27 g protein · 400 cal · 6.8 g per 100 cal - Tuna Crunch Roll
21 g protein · 318 cal · 6.6 g per 100 cal - Roast Chicken & Honey Mustard Mayo Oval Bite
27 g protein · 411 cal · 6.6 g per 100 cal - Mexican Chicken Flatbread
24 g protein · 374 cal · 6.4 g per 100 cal
GLP-1 friendly
Smaller portions with at least 20 g protein, 10 g sugar or less, and no more than 35% of calories from fat. Higher fiber ranks higher.
- Tuna Crunch Baguette
26 g protein · 413 cal · 6.3 g per 100 cal - Roast Chicken Salad Roll
22 g protein · 357 cal · 6.2 g per 100 cal - Tuna Crunch Roll
21 g protein · 318 cal · 6.6 g per 100 cal
Under 500 calories
The highest-protein orders (15 g or more) that stay under 500 calories.
- Mexican Chicken Baguette
28 g protein · 492 cal · 5.7 g per 100 cal - Southern Fried Chicken Goujons
27 g protein · 400 cal · 6.8 g per 100 cal - Roast Chicken & Honey Mustard Mayo Oval Bite
27 g protein · 411 cal · 6.6 g per 100 cal - Ham and Cheese Baguette
27 g protein · 482 cal · 5.6 g per 100 cal - Tuna Crunch Baguette
26 g protein · 413 cal · 6.3 g per 100 cal
Build a 40g+ protein meal at Greggs
Simple ways to order for more protein.
Ham & Cheese Toastie31 g protein · 543 cal
How to order: Add a Free Range Egg Pot for 43 g of protein.
Roast Chicken & Honey Mustard Mayo Oval Bite27 g protein · 411 cal
How to order: Add a Free Range Egg Pot for 39 g of protein.
Tuna Crunch Baguette26 g protein · 413 cal
How to order: Add a Free Range Egg Pot for 38 g of protein.
Mexican Chicken Flatbread24 g protein · 374 cal
How to order: Add a Free Range Egg Pot for 36 g of protein.
Omelette Breakfast Roll19 g protein · 352 cal
How to order: Add bacon (Bacon and Omelette Breakfast Roll) for 22 g of protein.
Frequently asked questions
What is the highest protein item at Greggs?
Ham & Cheese Toastie has the most protein on our list, with 31 g of protein and 543 calories.
What is the best low-calorie, high-protein option at Greggs?
Free Range Egg Pot gives you 12 g of protein for 127 calories. That’s 9.4 g of protein per 100 calories.
Does Greggs have a high-protein or GLP-1 menu?
Greggs doesn’t have a labeled GLP-1 or high-protein menu that we know of. Our GLP-1-friendly picks on this page show smaller orders with more protein and less sugar.
How can I get 40 grams of protein at Greggs?
Start with Ham & Cheese Toastie (31 g protein). Add a Free Range Egg Pot for 43 g of protein. Add a high-protein side to pass 40 g.
Where does this Greggs nutrition info come from?
We use Greggs’s official nutrition information only, and last checked it on September 24, 2026. We compared 22 menu items. Menus change, so check the official source before you order if you need exact numbers.
Source
Nutrition data from Greggs’s official nutrition information, checked September 24, 2026.
Last updated September 24, 2026. How we check our data.
Keep exploring
- Costa CoffeeUKCoffeeTop pickNacho Chilli Cheese & Chicken Toastie32 g
- itsuUKAsianprotein & fibre favouritesTop pickDouble Chicken Teriyaki51 g
- LeonUKHealthyTop pickGFC Crispy Chicken Nuggets (10 pieces)44 g
- McDonald's UKUKBurgersTop pickBig Arch57 g
How much protein do you need? Get your daily target in 30 seconds.
Protein calculator