Full Menu / Blog / High-Protein Items
The highest-protein Tim Hortons items are flatbread pizzas, loaded bowls and melts, at 530 to 930 calories. For protein per calorie, the hot Protein Latte leads at about 12 g per 100 calories. Figures come from the official Nutrition Guide, August 2025.
Which Tim Hortons Items Have the Most Protein?
The table lists the highest-protein items in the guide. Each one is a full meal, so compare the calories too.
| Item | Protein | Calories |
|---|---|---|
| Chicken Parmesan Flatbread Pizza | 48 g | 760 |
| Hat Trick Flatbread Pizza | 46 g | 930 |
| Bacon Everything Flatbread Pizza | 40 g | 780 |
| Supreme Stack Sandwich | 36 g | 620 |
| Cilantro Lime Chicken Loaded Bowl | 34 g | 550 |
| Habanero Chicken Loaded Bowl | 34 g | 530 |
| Bacon Grilled Cheese Melt | 33 g | 600 |
| Turkey Melt | 33 g | 550 |
| Steak & Cheddar Sandwich | 30 g | 560 |
| Chicken Bacon Ranch Wrap | 27 g | 420 |
Among the wraps, the Cilantro Lime Chicken Loaded Wrap has 29 g of protein for 590 calories, and the Chicken Bacon Ranch Wrap has 27 g for 420 calories.
Which Items Give the Most Protein per Calorie?
The ratio below is grams of protein divided by calories, multiplied by 100, using the guide's figures. A higher number means more protein for each calorie.
| Item | Protein | Calories | g protein per 100 calories |
|---|---|---|---|
| Protein Latte, small (hot) | 13 g | 110 | 11.8 |
| Protein Latte, medium (hot) | 20 g | 170 | 11.8 |
| Protein Latte, large (hot) | 27 g | 230 | 11.7 |
| Spinach & Egg White Omelette Bites (2) | 13 g | 130 | 10.0 |
| Original Protein Iced Latte, small | 12 g | 160 | 7.5 |
| Cappuccino, small | 6 g | 80 | 7.5 |
| Original Protein Iced Latte, medium | 17 g | 230 | 7.4 |
| Bacon & Cheese Omelette Bites (2) | 15 g | 210 | 7.1 |
The hot Protein Lattes lead the ratio, and the iced versions give less protein for their calories.
Protein Lattes: Hot and Iced Sizes
The hot Protein Latte and the iced Protein Latte are different drinks, and the iced one has more calories for less protein per size.
| Size | Hot Protein Latte | Iced Protein Latte |
|---|---|---|
| Small | 13 g, 110 calories | 12 g, 160 calories |
| Medium | 20 g, 170 calories | 17 g, 230 calories |
| Large | 27 g, 230 calories | 23 g, 310 calories |
Tim Hortons launched the protein beverages across Canada on August 28, 2025. The chain says the lattes use a lactose-free, high-protein dairy beverage, which can also be added to hot and iced coffees, teas, Cold Brews and Iced Capps. The guide doesn't give calories or prices for those add-ons, so ask staff for the change to your drink. For the full protein latte breakdown, see our protein latte guide.
Omelette Bites: Protein for a Snack
Omelette Bites come two to a serving. The Spinach & Egg White bites have 13 g of protein for 130 calories, and the Bacon & Cheese bites have 15 g for 210 calories, according to the guide. A Four Cheese flavour was reported in October 2024 with 15 g of protein per pair, but it doesn't appear in the August 2025 guide, so check whether it is still sold before you plan around it.
How Much Protein Do You Need?
The Institute of Medicine's Dietary Reference Intakes give 46 g of protein a day for women aged 19 to 70, and 56 g for men of the same age, based on 0.8 g per kilogram of body weight. That's a reference figure, not a target for everyone. A medium hot Protein Latte gives 20 g, so one drink covers a large part of the daily reference amount but not all of it. Protein supplies about 4 kcal per gram, the same as carbohydrate, and fat supplies 9.
How to Order for More Protein
- Choose the medium hot Protein Latte for the best ratio in the guide. It has 9 g of sugar, which is listed on the same row.
- Add the Spinach & Egg White Omelette Bites if you want a food item with a good ratio.
- For a meal, the chicken loaded bowls and the flatbread pizzas carry the most protein, but compare their calories with your day.
- Check the current menu in the Tims app, since items and recipes change.
Frequently Asked Questions
Which Tim Hortons item has the most protein?
The Chicken Parmesan Flatbread Pizza has the most protein on the guide's list, at 48 g for 760 calories.
Which Tim Hortons drink has the most protein?
The large hot Protein Latte, at 27 g for 230 calories. The medium hot Protein Latte has 20 g for 170 calories.
How much protein is in a Tim Hortons Protein Latte?
A hot Protein Latte has 13 g in a small, 20 g in a medium and 27 g in a large. An iced Protein Latte has 12 g, 17 g and 23 g in the same sizes.
Is the iced Protein Latte the same as the hot one?
No. The iced medium has 17 g of protein for 230 calories, while the hot medium has 20 g for 170 calories.
Which Tim Hortons items have the best protein per calorie?
The Protein Latte in each size has about 12 g per 100 calories. The Spinach & Egg White Omelette Bites come next, at 10 g per 100 calories.
How many grams of protein do I need a day?
The Institute of Medicine's reference intake is 46 g for women and 56 g for men, aged 19 to 70. Your needs can differ, so ask a doctor or dietitian.
How much protein is in the Spinach & Egg White Omelette Bites?
Two bites have 13 g of protein and 130 calories, according to the guide.
How much protein is in the Bacon & Cheese Omelette Bites?
Two bites have 15 g of protein and 210 calories, according to the guide.
Are the Four Cheese Omelette Bites still available?
A 2024 report gave them 15 g of protein per pair, but they are not in the August 2025 guide. Check your local restaurant or the app.
Can I add protein to other drinks?
The chain says the protein dairy can be added to hot and iced coffees, teas, Cold Brews and Iced Capps. The guide doesn't give the extra calories or prices, so ask staff.
Do the protein numbers include the add-ons?
The guide's protein figures are for the listed items. Add-ons such as the protein dairy are not in the guide, so their protein and calories are not included.
This is an independent guide, not affiliated with Tim Hortons or Restaurant Brands International. Protein and calorie figures come from the chain's Canadian Nutrition Guide (August 2025); recipes and menus change. Daily protein figures are the Institute of Medicine's reference intakes, not a personal target. See Sources.