Low-calorie Co-op mains under 500 kcal with 15 g protein or more
Co-op has 15 one-person mains under 500 kcal that still carry at least 15 g protein. The lightest three are Nicoise Salad (tuna, green beans, egg) at 275 kcal, Chicken Caesar Salad at 290 kcal, Chicken & Quinoa Superfood Salad at 310 kcal. The protein, carbs, fat and menu price for each one unlock in the Maclo app.
Ranked from 221 Co-op menu items. Sharing portions, kids' items and extras are left out. Verified 24 Aug 2026.
15 items, ranked
| Item | Calories | Protein | Carbs | Fat | Menu price | Tags |
|---|---|---|---|---|---|---|
| Nicoise Salad (tuna, green beans, egg) | 275 kcal | g | g | g | £ | VerifiedPescatarianGluten-freeDairy-free |
| Chicken Caesar Salad | 290 kcal | g | g | g | £ | Verified |
| Chicken & Quinoa Superfood Salad | 310 kcal | g | g | g | £ | VerifiedGluten-freeDairy-free |
| Chicken Salad Sandwich | 310 kcal | g | g | g | £ | Verified |
| Tuna Mayo & Cucumber Sandwich | 340 kcal | g | g | g | £ | VerifiedPescatarian |
| Co-op Tuna Mayo Sandwich | 360 kcal | g | g | g | £ | VerifiedPescatarian |
| BLT Sandwich | 360 kcal | g | g | g | £ | Verified |
| Smoked Salmon & Cream Cheese Bagel | 380 kcal | g | g | g | £ | VerifiedPescatarian |
| Co-op High Protein Chicken Wrap | 390 kcal | g | g | g | £ | Verified |
| Hoisin Duck Wrap | 390 kcal | g | g | g | £ | Verified |
| Coronation Chicken Sandwich | 410 kcal | g | g | g | £ | Verified |
| Co-op Chicken Caesar Wrap | 420 kcal | g | g | g | £ | Verified |
| Chicken & Bacon Club Sandwich | 420 kcal | g | g | g | £ | Verified |
| Sweet Chilli Chicken Wrap | 420 kcal | g | g | g | £ | Verified |
| Chicken Caesar Wrap | 430 kcal | g | g | g | £ | Verified |
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Maclo is a free iOS app that holds the full protein, carbs, fat and menu price for every item on 140+ UK restaurant menus, ranks them against your calorie and protein targets, prices meal deals as the till does, maps every menu, and logs what you eat in one tap.
Figures from Co-op's published nutrition information (shop.coop.co.uk), captured 24 Aug 2026.
Not affiliated with any restaurant. Brand names belong to their owners. Calorie figures are per serving as published by each brand; recipes and portions change, so check with the restaurant if a figure is critical to you. Corrections: hello@maclo.app.