My Fit MenuChicago · Italian
Healthy options at Pompei
What to order at Pompei in Chicago: 78 dishes from its menu, ranked by protein and calories.
· Menu read September 29, 2026 · Restaurant’s website
Best pick
Grilled Low Cal Chicken Salad
Salads · from the menu description.
Estimated Pompei hasn’t published nutrition, so this is a range.
484–806calories (estimated range) · 9.0 g protein per 100 cal
44–73 gProtein
~33 gCarbs
~31 gFat
Best pick under every calorie limit
The most protein under each limit, counting the top of the range.
UNDER 600 CALCreate Your Own Slice330–550 cal · 14–23 g protein
UNDER 700 CALCaprese Salad379–631 cal · 19–31 g protein
UNDER 800 CALCaesar Salad with Chicken465–775 cal · 34–56 g protein
Most protein at Pompei
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Chicken ParmigianaSandwiches | 720–1,200 | 47–78 g | ~96 g | ~36 g | 6.5 g | Estimated |
| 2 | Chicken Caprese CutletSandwiches | 750–1,250 | 46–76 g | ~92 g | ~43 g | 6.1 g | Estimated |
| 3 | Grilled Low Cal Chicken SaladSalads | 484–806 | 44–73 g | ~33 g | ~31 g | 9.0 g | Estimated |
| 4 | Italian Beef SandwichSandwiches | 548–913 | 44–73 g | ~76 g | ~21 g | 7.9 g | Estimated |
| 5 | Chicken FajitasMenu | 645–1,075 | 44–73 g | ~104 g | ~24 g | 6.7 g | Estimated |
Vegetarian picks
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Heart HealthyMenu | 510–850 | 26–43 g | ~97 g | ~17 g | 5.0 g | Estimated |
| 2 | Caprese SaladSalads | 379–631 | 19–31 g | ~16 g | ~38 g | 5.0 g | Estimated |
| 3 | Pepper & EggSandwiches | 551–919 | 25–41 g | ~81 g | ~31 g | 4.5 g | Estimated |
| 4 | Spinach RavioliHousemade Ravioli | 578–963 | 26–43 g | ~95 g | ~28 g | 4.4 g | Estimated |
| 5 | Cheese RavioliHousemade Ravioli | 596–994 | 27–45 g | ~95 g | ~30 g | 4.5 g | Estimated |
Every dish, best first
Mains, salads, sandwiches and breakfasts from the menu, best first. Dishes the menu only names come after the ones it describes, since their estimates are rougher. Starters, sides, desserts, drinks and plates for sharing aren’t ranked.
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Grilled Low Cal Chicken SaladSalads | 484–806 | 44–73 g | ~33 g | ~31 g | 9.0 g | Estimated |
| 2 | Grilled Low Cal Shrimp SaladSalads | 431–719 | 32–53 g | ~34 g | ~30 g | 7.3 g | Estimated |
| 3 | Caesar Salad with ChickenSalads | 465–775 | 34–56 g | ~27 g | ~37 g | 7.3 g | Estimated |
| 4 | Chopped Chicken SaladSalads | 503–838 | 35–58 g | ~16 g | ~47 g | 6.9 g | Estimated |
| 5 | Italian Beef SandwichSandwiches | 548–913 | 44–73 g | ~76 g | ~21 g | 7.9 g | Estimated |
| 6 | Heart HealthyMenu | 510–850 | 26–43 g | ~97 g | ~17 g | 5.0 g | Estimated |
| 7 | Caprese SaladSalads | 379–631 | 19–31 g | ~16 g | ~38 g | 5.0 g | Estimated |
| 8 | Antipasto SaladSalads | 465–775 | 19–31 g | ~15 g | ~51 g | 4.0 g | Estimated |
| 9 | Chicken FajitasMenu | 645–1,075 | 44–73 g | ~104 g | ~24 g | 6.7 g | Estimated |
| 10 | Pepper & EggSandwiches | 551–919 | 25–41 g | ~81 g | ~31 g | 4.5 g | Estimated |
| 11 | Beef AngeloMenu | 653–1,088 | 40–66 g | ~102 g | ~28 g | 6.1 g | Estimated |
| 12 | Spinach RavioliHousemade Ravioli | 578–963 | 26–43 g | ~95 g | ~28 g | 4.4 g | Estimated |
| 13 | Cheese RavioliHousemade Ravioli | 596–994 | 27–45 g | ~95 g | ~30 g | 4.5 g | Estimated |
| 14 | Italian Chopped SaladSalads | 413–688 | 16–26 g | ~15 g | ~45 g | 3.8 g | Estimated |
| 15 | BBQ ChickenMenu | 668–1,113 | 43–71 g | ~116 g | ~22 g | 6.4 g | Estimated |
| 16 | Create Your Own SlicePizza by the Slice | 330–550 | 14–23 g | ~55 g | ~16 g | 4.1 g | Estimated |
| 17 | Steak FajitasMenu | 683–1,138 | 41–68 g | ~105 g | ~31 g | 5.9 g | Estimated |
| 18 | Poor BoyMenu | 675–1,125 | 36–60 g | ~97 g | ~36 g | 5.3 g | Estimated |
| 19 | Marie's Special SaladSalads | 349–581 | 12–20 g | ~13 g | ~39 g | 3.4 g | Estimated |
| 20 | Herb Chicken RavioliHousemade Ravioli | 679–1,131 | 35–58 g | ~90 g | ~40 g | 5.1 g | Estimated |
| 21 | BBQ BeefMenu | 694–1,156 | 40–66 g | ~116 g | ~28 g | 5.7 g | Estimated |
| 22 | Turkey StuffingMenu | 683–1,138 | 35–59 g | ~117 g | ~28 g | 5.2 g | Estimated |
| 23 | Chicken ParmigianaSandwiches | 720–1,200 | 47–78 g | ~96 g | ~36 g | 6.5 g | Estimated |
| 24 | Pompei ItalianoMenu | 679–1,131 | 32–53 g | ~106 g | ~35 g | 4.6 g | Estimated |
| 25 | Potato & EggSandwiches | 638–1,063 | 26–44 g | ~101 g | ~34 g | 4.1 g | Estimated |
| 26 | The WorksMenu | 694–1,156 | 31–51 g | ~100 g | ~40 g | 4.4 g | Estimated |
| 27 | Italian SausageSandwiches | 694–1,156 | 30–50 g | ~86 g | ~47 g | 4.3 g | Estimated |
| 28 | Mama Marie’s Homemade MeatballSandwiches | 713–1,188 | 35–59 g | ~97 g | ~42 g | 4.9 g | Estimated |
| 29 | Caesar SaladSalads | 338–563 | 9–15 g | ~27 g | ~33 g | 2.7 g | Estimated |
| 30 | Chicken Caprese CutletSandwiches | 750–1,250 | 46–76 g | ~92 g | ~43 g | 6.1 g | Estimated |
| 31 | Mela Verde SaladSalads | 443–738 | 9–15 g | ~37 g | ~44 g | 2.0 g | Estimated |
| 32 | Mediterranean SaladSalads | 360–600 | 8–14 g | ~28 g | ~36 g | 2.3 g | Estimated |
| 33 | Asparagus SaladSalads | 229–381 | 8–14 g | ~10 g | ~25 g | 3.6 g | Estimated |
| 34 | Pompei SaladSalads | 240–400 | 8–13 g | ~21 g | ~22 g | 3.1 g | Estimated |
| 35 | Eggplant ParmigianaSandwiches | 694–1,156 | 23–38 g | ~118 g | ~37 g | 3.2 g | Estimated |
| 36 | Steak Sandwich with FriesSandwiches | 923–1,538 | 43–71 g | ~135 g | ~51 g | 4.6 g | Estimated |
| 37 | Chicken Caesar WrapSandwiches | 870–1,450 | 40–66 g | ~105 g | ~59 g | 4.6 g | Estimated |
| 38 | House SaladSalads | 180–300 | 2–3 g | ~12 g | ~20 g | 0.8 g | Estimated |
| 39 | Caesar WrapSandwiches | 746–1,244 | 15–25 g | ~105 g | ~55 g | 2.0 g | Estimated |
| 40 | Spinach LasagnaPasta | 449–932 | 22–46 g | ~62 g | ~34 g | 4.9 g | Estimated |
| 41 | Chili MacSoups | 312–648 | 17–35 g | ~55 g | ~17 g | 5.4 g | Estimated |
| 42 | Meat LasagnaPasta | 520–1,080 | 29–61 g | ~60 g | ~42 g | 5.6 g | Estimated |
| 43 | Whole Wheat PastaPasta | 419–871 | 17–35 g | ~118 g | ~8 g | 4.0 g | Estimated |
| 44 | Spinach & Ricotta Stuffed PizzaStuffed Pizza | 475–986 | 21–43 g | ~70 g | ~36 g | 4.4 g | Estimated |
| 45 | Four Cheese & Tomato SlicePizza by the Slice | 332–689 | 14–30 g | ~56 g | ~22 g | 4.3 g | Estimated |
| 46 | Sausage SlicePizza by the Slice | 338–702 | 14–30 g | ~56 g | ~23 g | 4.2 g | Estimated |
| 47 | Sausage, Mushroom & Green Pepper SlicePizza by the Slice | 341–709 | 14–30 g | ~58 g | ~23 g | 4.2 g | Estimated |
| 48 | Pepperoni SlicePizza by the Slice | 332–689 | 14–28 g | ~55 g | ~23 g | 4.1 g | Estimated |
| 49 | Pizza PompeiPizza by the Slice | 332–689 | 14–28 g | ~57 g | ~22 g | 4.1 g | Estimated |
| 50 | Baked Clam SlicePizza by the Slice | 302–628 | 13–27 g | ~56 g | ~18 g | 4.3 g | Estimated |
| 51 | FettucciniPasta | 452–938 | 18–36 g | ~122 g | ~11 g | 3.9 g | Estimated |
| 52 | LinguiniPasta | 452–938 | 18–36 g | ~122 g | ~11 g | 3.9 g | Estimated |
| 53 | Mostaccioli, Spaghetti, Angel HairPasta | 452–938 | 18–36 g | ~122 g | ~11 g | 3.9 g | Estimated |
| 54 | Cheese SlicePizza by the Slice | 286–594 | 12–24 g | ~55 g | ~16 g | 4.1 g | Estimated |
| 55 | Sausage & Ricotta Stuffed PizzaStuffed Pizza | 540–1,121 | 25–51 g | ~70 g | ~44 g | 4.6 g | Estimated |
| 56 | Sausage, Mushroom & Onion Stuffed PizzaStuffed Pizza | 527–1,094 | 23–49 g | ~72 g | ~42 g | 4.4 g | Estimated |
| 57 | All Vegetable SlicePizza by the Slice | 293–608 | 12–24 g | ~58 g | ~16 g | 4.0 g | Estimated |
| 58 | Tomato & Basil SlicePizza by the Slice | 273–567 | 10–22 g | ~57 g | ~14 g | 3.8 g | Estimated |
| 59 | Neck Bones and PastaSpecialties | 605–1,256 | 36–74 g | ~105 g | ~32 g | 5.9 g | Estimated |
| 60 | Gluten Free Cheese SliceGluten Free Crust | 280–581 | 10–20 g | ~55 g | ~17 g | 3.5 g | Estimated |
| 61 | Deep Dish PiePizza | 553–1,148 | 23–49 g | ~84 g | ~41 g | 4.2 g | Estimated |
| 62 | 8-Finger CavatelliPasta | 488–1,013 | 17–35 g | ~125 g | ~16 g | 3.5 g | Estimated |
| 63 | Jumbo Cheese SlicePizza by the Slice | 553–1,148 | 23–47 g | ~108 g | ~31 g | 4.1 g | Estimated |
| 64 | Baked MostaccioliPasta | 605–1,256 | 26–54 g | ~125 g | ~30 g | 4.3 g | Estimated |
| 65 | Gluten Free Spaghetti or MostaccioliPasta | 390–810 | 8–16 g | ~120 g | ~8 g | 2.0 g | Estimated |
| 66 | Chicken VesuvioSpecialties | 676–1,404 | 46–95 g | ~59 g | ~58 g | 6.7 g | Estimated |
| 67 | GnocchiPasta | 484–1,006 | 12–24 g | ~130 g | ~17 g | 2.4 g | Estimated |
| 68 | Jumbo Pepperoni SlicePizza by the Slice | 644–1,337 | 26–54 g | ~108 g | ~44 g | 4.0 g | Estimated |
| 69 | Linguini & ClamsSpecialties | 624–1,296 | 24–50 g | ~113 g | ~40 g | 3.9 g | Estimated |
| 70 | Jumbo Sausage SlicePizza by the Slice | 650–1,350 | 27–57 g | ~110 g | ~44 g | 4.2 g | Estimated |
| 71 | Thin Crust Cheese PizzaThin Crust | 917–1,904 | 44–92 g | ~165 g | ~53 g | 4.8 g | Estimated |
| 72 | Thin Crust Sausage PizzaThin Crust | 1,147–2,383 | 55–115 g | ~167 g | ~84 g | 4.8 g | Estimated |
| 73 | Thin Crust Pepperoni PizzaThin Crust | 1,141–2,369 | 55–113 g | ~166 g | ~84 g | 4.8 g | Estimated |
| 74 | Thick Crust Sausage PizzaGrandma Frances Thick Crust | 1,680–3,490 | 75–157 g | ~271 g | ~115 g | 4.5 g | Estimated |
| 75 | Thick Crust Pepperoni PizzaGrandma Frances Thick Crust | 1,677–3,483 | 75–155 g | ~269 g | ~116 g | 4.5 g | Estimated |
| 76 | Thick Crust Cheese PizzaGrandma Frances Thick Crust | 1,391–2,889 | 62–128 g | ~268 g | ~76 g | 4.4 g | Estimated |
| 77 | Sausage, Peppers and PotatoesSpecialties | 650–1,350 | 23–49 g | ~56 g | ~70 g | 3.6 g | Estimated |
| 78 | Fettuccini AlfredoPasta | 764–1,586 | 23–47 g | ~112 g | ~65 g | 3.0 g | Estimated |
Where these numbers come from
These restaurants don’t publish nutrition, so every number here is Estimated. My Fit Menu reads each restaurant’s own online menu and adds up typical restaurant portions of each dish’s ingredients. Estimates are always ranges: ±25% when the menu describes the dish, ±35% when it only names it. Tap a label to see the menu it came from.
“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.
Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.
See what fits near you
My Fit Menu ranks every dish at Pompei and the places around it for your own calorie and protein goals. No account needed.