Low-calorie Golden Corral options, ranked
Golden Corral publishes nutrition for 148 menu items. 134 are under 300 calories and 146 are under 500. The lightest real portion is Baked Fish (150 calories, 20 g protein), and the lightest with at least 20 g of protein is Peel and Eat Shrimp (100 calories, 22 g protein). Numbers are per serving from Golden Corral's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Baked Fish
per 1 each · 20g protein · 1g carbs · 8g fat
150 kcal
Pot Roast
per 1/2 cup · 15g protein · 8g carbs · 7g fat
150 kcal
Bourbon Street Chicken
per 3 oz · 19g protein · 4g carbs · 9g fat
170 kcal
Kids Chicken Tender
per 1 tender · 16g protein · 7g carbs · 8g fat
170 kcal
Kids Chicken Drumstick
per 1 drumstick · 18g protein · 3g carbs · 12g fat
190 kcal
Tuna Salad - Housemade
per 1/2 cup · 16g protein · 4g carbs · 12g fat
190 kcal
Pork Chop, Bone-In
per 6 oz · 32g protein · 1g carbs · 9g fat
210 kcal
BBQ Pork Ribs
per 3 oz · 23g protein · 6g carbs · 12g fat
230 kcal
Meatloaf w/ Brown Gravy
per 1 piece · 15g protein · 11g carbs · 13g fat
230 kcal
Timberline Chili
per 1 cup · 15g protein · 26g carbs · 9g fat
230 kcal
Fried Chicken (3 oz)
per 3 oz · 19g protein · 6g carbs · 15g fat
240 kcal
Fried Breaded Fish (3 pc)
per 3 pieces · 23g protein · 11g carbs · 14g fat
270 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Balsamic Vinaigrette
per 2 Tbsp · 0g protein · 5g carbs · 0g fat
20 kcal
Broccoli, Steamed
per 1/2 cup · 2g protein · 6g carbs · 0g fat
25 kcal
Cantaloupe
per 1/2 cup · 1g protein · 7g carbs · 0g fat
25 kcal
Whipped Topping
per 2 Tbsp · 0g protein · 2g carbs · 2g fat
25 kcal
Green Beans
per 1/2 cup · 1g protein · 4g carbs · 2g fat
35 kcal
Collard Greens, Seasoned
per 1/2 cup · 1g protein · 4g carbs · 1g fat
35 kcal
Fruit Salad
per 1/2 cup · 1g protein · 9g carbs · 0g fat
35 kcal
Pineapple
per 1/2 cup · 0g protein · 11g carbs · 0g fat
40 kcal
Bacon Bits
per 2 Tbsp · 5g protein · 0g carbs · 4g fat
50 kcal
Turkey Bacon
per 2 slices · 4g protein · 0g carbs · 5g fat
60 kcal
BBQ Sauce
per 2 Tbsp · 1g protein · 15g carbs · 0g fat
60 kcal
Deviled Eggs
per 1 each · 3g protein · 1g carbs · 5g fat
70 kcal
Corn-on-the-Cob
per 1 each · 2g protein · 13g carbs · 1g fat
70 kcal
Chocolate Chip Cookies
per 1 each · 1g protein · 9g carbs · 3g fat
70 kcal
Crab Legs
per 1 cluster · 16g protein · 1g carbs · 2g fat
80 kcal
Chicken Noodle Soup
per 1 cup · 6g protein · 12g carbs · 2g fat
80 kcal
Bacon
per 2 slices · 5g protein · 0g carbs · 6g fat
80 kcal
Pancakes (1 pc)
per 1 each · 2g protein · 9g carbs · 4g fat
80 kcal
Sausage Gravy
per 2 oz · 2g protein · 4g carbs · 7g fat
80 kcal
Steamed Carrots
per 1/2 cup · 1g protein · 8g carbs · 6g fat
80 kcal
Honey Butter
per 1 Tbsp · 0g protein · 3g carbs · 8g fat
80 kcal
Cottage Cheese
per 1/2 cup · 12g protein · 5g carbs · 3g fat
90 kcal
Fried Breaded Fish (1 pc)
per 1 piece · 8g protein · 4g carbs · 5g fat
90 kcal
Three Bean Salad
per 1/2 cup · 2g protein · 19g carbs · 1g fat
90 kcal
Bananas
per 1 each · 1g protein · 23g carbs · 0g fat
90 kcal
Chocolate Covered Strawberries
per 1 each · 1g protein · 9g carbs · 6g fat
90 kcal
Hot Fudge
per 1 oz · 1g protein · 16g carbs · 3g fat
90 kcal
Hot Caramel
per 1 oz · 1g protein · 20g carbs · 1g fat
90 kcal
Peel and Eat Shrimp
per 4 oz · 22g protein · 0g carbs · 0g fat
100 kcal
Black-eyed Peas
per 1/2 cup · 5g protein · 14g carbs · 3g fat
100 kcal
Ranch Dressing
per 2 Tbsp · 1g protein · 1g carbs · 11g fat
100 kcal
Chocolate Soft Serve
per 1/2 cup · 1g protein · 20g carbs · 2g fat
100 kcal
Chocolate and Vanilla Swirl Soft Serve
per 1/2 cup · 1g protein · 21g carbs · 2g fat
100 kcal
Roast Beef (inside round)
per 3 oz · 19g protein · 0g carbs · 3g fat
110 kcal
Carved Turkey Breast
per 3 oz · 15g protein · 2g carbs · 6g fat
110 kcal
Pinto Beans, Seasoned
per 1/2 cup · 6g protein · 15g carbs · 3g fat
110 kcal
Caesar Salad
per 1 cup · 3g protein · 8g carbs · 8g fat
110 kcal
Homestyle Stuffing
per 1/2 cup · 2g protein · 15g carbs · 5g fat
110 kcal
Home Fries
per 1/2 cup · 2g protein · 18g carbs · 3g fat
110 kcal
Grits
per 1/2 cup · 2g protein · 19g carbs · 3g fat
110 kcal
Broccoli Salad
per 1/2 cup · 2g protein · 9g carbs · 8g fat
110 kcal
Okra, Fried
per 10 each · 1g protein · 10g carbs · 7g fat
110 kcal
Vegetable Soup Homemade
per 1 cup · 1g protein · 12g carbs · 6g fat
110 kcal
Carrot Raisin Salad
per 1/2 cup · 1g protein · 11g carbs · 7g fat
110 kcal
Vanilla Soft Serve
per 1/2 cup · 1g protein · 22g carbs · 2g fat
110 kcal
Cotton Candy
per 1 each · 0g protein · 25g carbs · 0g fat
110 kcal
Sliced Ham
per 3 oz · 15g protein · 4g carbs · 4g fat
120 kcal
Sausage Links
per 1 each · 5g protein · 1g carbs · 11g fat
120 kcal
Oatmeal
per 1 cup · 4g protein · 21g carbs · 3g fat
120 kcal
White Rice
per 1/2 cup · 2g protein · 17g carbs · 5g fat
120 kcal
Waffles
per 1 each · 2g protein · 22g carbs · 3g fat
120 kcal
Maple Syrup
per 2 Tbsp · 0g protein · 30g carbs · 0g fat
120 kcal
Carved Salmon
per 3 oz · 15g protein · 1g carbs · 6g fat
130 kcal
Glazed Ham
per 3 oz · 13g protein · 10g carbs · 4g fat
130 kcal
Chicken Pot Pie
per 1 piece · 5g protein · 13g carbs · 7g fat
130 kcal
Popcorn Shrimp (15 pc)
per 15 each · 5g protein · 14g carbs · 6g fat
130 kcal
Broccoli and Rice Casserole
per 1/2 cup · 4g protein · 16g carbs · 6g fat
130 kcal
Corn, Steamed
per 1/2 cup · 3g protein · 19g carbs · 6g fat
130 kcal
Rice Pilaf
per 1/2 cup · 2g protein · 18g carbs · 5g fat
130 kcal
Strawberry Shortcake
per 1 each · 1g protein · 22g carbs · 5g fat
130 kcal
Honey Mustard Dressing
per 2 Tbsp · 0g protein · 7g carbs · 11g fat
130 kcal
Pork Loin
per 3 oz · 17g protein · 1g carbs · 7g fat
140 kcal
Baked Fish
per 1 each · 20g protein · 1g carbs · 8g fat
150 kcal
Pot Roast
per 1/2 cup · 15g protein · 8g carbs · 7g fat
150 kcal
Hand-breaded Chicken Tenders
per 1 each · 13g protein · 8g carbs · 7g fat
150 kcal
Kids Fish
per 1 piece · 11g protein · 9g carbs · 8g fat
150 kcal
Pasta Salad
per 1 cup · 4g protein · 20g carbs · 6g fat
150 kcal
Skillet Cornbread
per 1 piece · 3g protein · 23g carbs · 5g fat
150 kcal
Onion Rings
per 2 each · 2g protein · 10g carbs · 11g fat
150 kcal
Baked Spaghetti
per 1/2 cup · 9g protein · 9g carbs · 10g fat
160 kcal
Chicken Salad
per 1/3 cup · 9g protein · 12g carbs · 11g fat
160 kcal
Clam Chowder
per 1 cup · 8g protein · 18g carbs · 5g fat
160 kcal
Scalloped Potatoes
per 1/2 cup · 5g protein · 17g carbs · 8g fat
160 kcal
Baked Potatoes
per 1 each · 4g protein · 37g carbs · 0g fat
160 kcal
Cinnamon Roll
per 1 each · 3g protein · 23g carbs · 7g fat
160 kcal
Fudgy Brownies
per 1 each · 3g protein · 22g carbs · 7g fat
160 kcal
Coleslaw
per 1/2 cup · 2g protein · 17g carbs · 10g fat
160 kcal
Bourbon Street Chicken
per 3 oz · 19g protein · 4g carbs · 9g fat
170 kcal
Kids Chicken Tender
per 1 tender · 16g protein · 7g carbs · 8g fat
170 kcal
BBQ Baked Beans
per 1/2 cup · 5g protein · 37g carbs · 1g fat
170 kcal
Yeast Roll
per 1 each · 5g protein · 32g carbs · 3g fat
170 kcal
Kids Macaroni & Cheese (4 oz)
per 4 oz · 5g protein · 17g carbs · 9g fat
170 kcal
Fries, Steakhouse
per 10 each · 1g protein · 14g carbs · 12g fat
170 kcal
Peach Cobbler
per 1 piece · 1g protein · 29g carbs · 6g fat
170 kcal
Scrambled Eggs
per 1/2 cup · 11g protein · 2g carbs · 14g fat
180 kcal
Fried Catfish
per 3 oz · 10g protein · 12g carbs · 10g fat
180 kcal
Smoked Sausage
per 1 piece · 6g protein · 3g carbs · 16g fat
180 kcal
Macaroni and Cheese
per 1/2 cup · 5g protein · 19g carbs · 10g fat
180 kcal
Kids Chicken Drumstick
per 1 drumstick · 18g protein · 3g carbs · 12g fat
190 kcal
Tuna Salad - Housemade
per 1/2 cup · 16g protein · 4g carbs · 12g fat
190 kcal
Salisbury Steak
per 1 each · 11g protein · 10g carbs · 12g fat
190 kcal
Broccoli and Cheese Soup
per 1 cup · 8g protein · 13g carbs · 12g fat
190 kcal
Texas Toast
per 1 each · 3g protein · 22g carbs · 10g fat
190 kcal
Banana Nut Bread
per 1 piece · 2g protein · 40g carbs · 4g fat
190 kcal
Italian Sausage
per 3 oz · 14g protein · 0g carbs · 15g fat
200 kcal
Shrimp Scampi
per 4 oz · 14g protein · 12g carbs · 11g fat
200 kcal
Egg Salad
per 1/2 cup · 8g protein · 3g carbs · 17g fat
200 kcal
Potato Soup with Bacon
per 1 cup · 7g protein · 22g carbs · 9g fat
200 kcal
Potato Salad - Prepared
per 1/2 cup · 3g protein · 21g carbs · 12g fat
200 kcal
Mashed Potatoes
per 1/2 cup · 2g protein · 16g carbs · 15g fat
200 kcal
Cherry Cobbler
per 1 piece · 2g protein · 35g carbs · 6g fat
200 kcal
Pork Chop, Bone-In
per 6 oz · 32g protein · 1g carbs · 9g fat
210 kcal
Butterfly Shrimp
per 3 each · 9g protein · 20g carbs · 9g fat
210 kcal
Golden Delicious Shrimp
per 6 each · 9g protein · 23g carbs · 9g fat
210 kcal
Cheese Pizza
per 1 slice · 9g protein · 26g carbs · 7g fat
210 kcal
Sweet Potato Casserole
per 1/2 cup · 2g protein · 41g carbs · 4g fat
210 kcal
French Toast
per 1 piece · 8g protein · 30g carbs · 8g fat
220 kcal
Corn Muffins
per 1 each · 4g protein · 39g carbs · 5g fat
220 kcal
Skillet Hashbrowns
per 1/2 cup · 1g protein · 13g carbs · 19g fat
220 kcal
BBQ Pork Ribs
per 3 oz · 23g protein · 6g carbs · 12g fat
230 kcal
Meatloaf w/ Brown Gravy
per 1 piece · 15g protein · 11g carbs · 13g fat
230 kcal
Timberline Chili
per 1 cup · 15g protein · 26g carbs · 9g fat
230 kcal
Buttermilk Biscuit
per 1 each · 4g protein · 24g carbs · 14g fat
230 kcal
Strawberry Cheesecake
per 1 slice · 3g protein · 14g carbs · 16g fat
230 kcal
Fried Chicken (3 oz)
per 3 oz · 19g protein · 6g carbs · 15g fat
240 kcal
Pancakes (3 pc)
per 3 each · 6g protein · 27g carbs · 12g fat
240 kcal
Hushpuppies
per 3 each · 3g protein · 30g carbs · 13g fat
240 kcal
Banana Pudding
per 1/2 cup · 2g protein · 35g carbs · 10g fat
240 kcal
Cinnamon Sugar Churros
per 4 each · 2g protein · 23g carbs · 15g fat
240 kcal
Pepperoni Pizza
per 1 slice · 11g protein · 26g carbs · 11g fat
250 kcal
Corned Beef Hash
per 4 oz · 11g protein · 13g carbs · 17g fat
250 kcal
Omelet
per 1 each · 12g protein · 3g carbs · 23g fat
260 kcal
Chicken Fried Steak
per 2.68 oz · 10g protein · 13g carbs · 15g fat
260 kcal
Cherry Pie
per 1 slice · 2g protein · 40g carbs · 10g fat
260 kcal
Red Velvet Cake
per 1 slice · 2g protein · 33g carbs · 14g fat
260 kcal
Fried Breaded Fish (3 pc)
per 3 pieces · 23g protein · 11g carbs · 14g fat
270 kcal
Sausage Pizza
per 1 slice · 11g protein · 26g carbs · 13g fat
270 kcal
Mashed Potatoes w/ Gravy
per 1/2 cup · 4g protein · 32g carbs · 14g fat
270 kcal
Bread Pudding
per 1/2 cup · 4g protein · 40g carbs · 10g fat
270 kcal
Prime Rib
per 3 oz · 18g protein · 1g carbs · 22g fat
280 kcal
Macaroni Salad - Housemade
per 1/2 cup · 5g protein · 41g carbs · 11g fat
280 kcal
Smoked Pulled Pork with BBQ Sauce
per 5 oz · 30g protein · 11g carbs · 14g fat
290 kcal
Key Lime Pie
per 1 slice · 3g protein · 38g carbs · 14g fat
290 kcal
Carrot Cake
per 1 slice · 2g protein · 38g carbs · 14g fat
290 kcal
300 to 500 calories
Biscuit and Gravy
per 1 each · 5g protein · 33g carbs · 19g fat
320 kcal
Hash Browns (4 oz)
per 4 oz · 1g protein · 18g carbs · 27g fat
320 kcal
Kids Bourbon Chicken
per 1 meal · 27g protein · 20g carbs · 16g fat
330 kcal
Apple Pie
per 1 slice · 5g protein · 49g carbs · 13g fat
330 kcal
Blueberry Muffins
per 1 each · 3g protein · 54g carbs · 14g fat
330 kcal
Sirloin Steak (8 oz)
per 8 oz · 38g protein · 2g carbs · 20g fat
340 kcal
Fried Chicken (1 piece)
per 1 piece · 23g protein · 16g carbs · 19g fat
340 kcal
Sweet Potato Pie
per 1 slice · 4g protein · 46g carbs · 16g fat
340 kcal
Hot Dog
per 1 each · 14g protein · 23g carbs · 26g fat
380 kcal
Pecan Pie
per 1 slice · 4g protein · 56g carbs · 20g fat
410 kcal
Sirloin Steak (12 oz)
per 12 oz · 55g protein · 3g carbs · 27g fat
480 kcal
Cheeseburger (4 oz)
per 1 each · 27g protein · 33g carbs · 27g fat
490 kcal
Questions people ask
What is the lowest-calorie item at Golden Corral?
Balsamic Vinaigrette at 20 calories per 2 Tbsp. The lightest item that's a full portion (150 calories or more) is Baked Fish (150 calories, 20 g protein).
How many Golden Corral items are under 500 calories?
146 of the 148 items Golden Corral publishes nutrition for, and 134 are under 300.
What's the lowest-calorie Golden Corral order with real protein?
Peel and Eat Shrimp (100 calories, 22 g protein) is the lightest item with at least 20 g of protein.
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