High-protein Urban Plates orders
These orders are copied from the nutrition information Urban Plates publishes. Calories, protein, carbs, and fat are the figures in that guide. Sides, sauces, and drinks are not added unless the published item already includes them.
A high-protein pick is Grilled Steak (4.5 oz), at 37 g protein for 250 calories. The lowest-carb example here is Tamari Seared Wild Ahi Tuna (6 oz), at 0 g carbs. For Urban Plates macros on a single order, use the table and the source link below.
TableMacros is not affiliated with Urban Plates. The name is used only so you can tell which restaurant published the numbers.
Example macro-friendly orders
Each row is one published menu item. The guide is linked under the item name. There are 8 examples, ranked by protein per calorie.
| Order | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Steak (4.5 oz)From Urban Plates' published nutrition | 250 | 37 g | 0 g | 11 g |
| Crispy Chicken Tenders 3 Piece (3 Tenders)From Urban Plates' published nutrition | 550 | 67 g | 28 g | 19 g |
| Crispy Chicken Tenders 2 Piece (2 Tenders)From Urban Plates' published nutrition | 370 | 45 g | 19 g | 13 g |
| Grilled Chicken (5 oz)From Urban Plates' published nutrition | 270 | 32 g | 0 g | 16 g |
| Grilled Salmon (5.25 oz)From Urban Plates' published nutrition | 330 | 37 g | 0 g | 20 g |
| Herb Roasted Turkey Breast (turkey only) (7 oz)From Urban Plates' published nutrition | 470 | 52 g | 6 g | 26 g |
| Tamari Seared Wild Ahi Tuna (6 oz)From Urban Plates' published nutrition | 380 | 42 g | 0 g | 22 g |
| Crispy Chicken Tenders Teriyaki 3 Piece (3 Tenders)From Urban Plates' published nutrition | 620 | 67 g | 43 g | 20 g |
Find an order that fits your targets
TableMacros uses these same official files to rank Urban Plates and other chains near you. Set your calories and protein, then open it on the web or on Android.
Source
From Urban Plates' published nutrition
Urban Plates official nutrition information (Official PDF). Page updated 2026-10-25.
Customizations, sizes, and regional recipes change the numbers. Menus change; check the source before you order. This is general information, not medical or allergen advice. TableMacros is not affiliated with, endorsed by, or sponsored by Urban Plates.
Questions
What is a high-protein Urban Plates order?
The best protein for the calories in this list is Grilled Steak (4.5 oz): 37 g protein, 0 g carbs, 11 g fat, 250 calories. The highest protein total in the list is Crispy Chicken Tenders 3 Piece (3 Tenders): 67 g protein, 28 g carbs, 19 g fat, 550 calories.
What is a low-carb Urban Plates order?
The fewest carbs in this list is Tamari Seared Wild Ahi Tuna (6 oz): 42 g protein, 0 g carbs, 22 g fat, 380 calories.
Do these Urban Plates orders include sauces and drinks?
A row includes a sauce, side, or drink only when that item is named. Combined rows add only the published portions joined by a plus sign. Nothing else is included.
Where do these Urban Plates macros come from?
The figures come from Urban Plates's published nutrition information: https://cdn.urbanplates.com/pdfs/nutrition/nutritional-information.pdf. Rows with more than one item add those published portions. No number on this page is estimated.
Is TableMacros affiliated with Urban Plates?
No. Urban Plates is a trademark of its owner. TableMacros is not affiliated with, endorsed by, or sponsored by Urban Plates. The name is used only to identify the restaurant that published this nutrition information.
How do I find a Urban Plates order that fits my targets?
Open TableMacros on the web at https://tablemacros.app and set your calorie and protein targets. It ranks orders at Urban Plates and other chains near you from the same official nutrition files. The Android app is on Google Play: https://play.google.com/store/apps/details?id=com.montgomeryappworks.tablemacros
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