Houston · Katy

Healthy food in Katy: what to order

23 restaurants in Katy, with their dishes ranked by protein and calories. Top of the list: E. 5 kind of Sashimi at Shogun.

How this is picked: Restaurants with a Katy address, excluding big chains (they publish their own numbers; see Restaurants). Menus read up to September 28, 2026.

The best dishes

One per restaurant, ranked by protein inside a moderate calorie range.

#	Dish · restaurant	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	E. 5 kind of SashimiShogun · COMBINATION	323–538	65–108 g	~2 g	~10 g	20.0 g	Estimated
2	Tandoori FishKurry walah	315–525	34–56 g	~6 g	~24 g	10.7 g	Estimated
3	H-Mixed Vegetables With ChickenT Jins China Cafe · Healthy Options	315–525	29–48 g	~30 g	~14 g	9.0 g	Estimated
4	Mojo SalmonTacodeli	315–525	29–48 g	~12 g	~25 g	9.0 g	Estimated
5	Chicken Over SaladSami’s Gyro House · Salad Platters	360–600	30–50 g	~26 g	~22 g	8.3 g	Estimated
6	Ensalada de PolloMagili Bakery · Platillos - Special Dishes	300–500	26–44 g	~15 g	~25 g	8.8 g	Estimated
7	Akaushi Wagyu Beef RoundShabu Town · Select Your Own Meat	323–538	27–45 g	~6 g	~28 g	8.4 g	Estimated
8	Hotplate Sweet Soy ChickenStone Age Korean Grill Bar · Bulgogi Hot Plate	488–813	34–56 g	~40 g	~30 g	6.9 g	Estimated
9	Grilled Blackened ChickenSeaholic Seafood & Bar · All Grilled Items	435–725	30–50 g	~45 g	~24 g	6.9 g	Estimated
10	Pho Dac BietPho 88 · Rice Noodle Soup - Pho	488–813	32–53 g	~75 g	~20 g	6.5 g	Estimated
11	3 sticks Chicken BBQ with yellow riceIsnak Cafe	488–813	30–50 g	~70 g	~22 g	6.2 g	Estimated
12	Street Tacos Pollo al PastorEl Kiosko · New and Fresh Products	390–650	27–45 g	~46 g	~22 g	6.9 g	Estimated
13	Cobb SaladYummy Seafood & Oyster Bar · Salads	413–688	26–44 g	~15 g	~40 g	6.4 g	Estimated
14	Seafood CombinationGreen Garden Chinese Restaurant	563–938	41–69 g	~35 g	~35 g	7.3 g	Estimated
15	Brooklyn Smash BurgerNewyorkboyz · Bodega Classics	563–938	30–50 g	~45 g	~45 g	5.3 g	Estimated
16	ChilaquilesTacon Madre · Main Menu	540–900	24–40 g	~55 g	~42 g	4.4 g	Estimated
17	Kimchi Fried RiceBBQ Chicken · K Food	465–775	18–30 g	~78 g	~22 g	3.9 g	Estimated
18	Shahi PaneerNeetu’s Indian Kitchen · VEGETARIAN CURRIES	465–775	17–28 g	~25 g	~48 g	3.5 g	Estimated

All 23 restaurants

Black Pearl Seafood BarCafé · Top pick: Crawfish · 338–702 cal · 39–81 g Kurry walahIndian · Top pick: Tandoori Fish · 315–525 cal · 34–56 g ShogunJapanese · Top pick: E. 5 kind of Sashimi · 323–538 cal · 65–108 g T Jins China CafeChinese · Top pick: H-Mixed Vegetables With Chicken · 315–525 cal · 29–48 g TacodeliMexican · Top pick: Mojo Salmon · 315–525 cal · 29–48 g Sami’s Gyro HouseMediterranean · Top pick: Chicken Over Salad · 360–600 cal · 30–50 g Magili BakerySalad · Top pick: Ensalada de Pollo · 300–500 cal · 26–44 g Shabu TownJapanese · Top pick: Akaushi Wagyu Beef Round · 323–538 cal · 27–45 g Captain Tom's Seafood & Oyster BarSeafood · Top pick: Whole Catfish · 423–878 cal · 29–61 g Stone Age Korean Grill BarKorean · Top pick: Hotplate Sweet Soy Chicken · 488–813 cal · 34–56 g Seaholic Seafood & BarCafé · Top pick: Grilled Blackened Chicken · 435–725 cal · 30–50 g Wingeats Chicken and FishAmerican · Top pick: Firecracker Chipotle Chicken · 390–810 cal · 26–54 g Pho 88Vietnamese · Top pick: Pho Dac Biet · 488–813 cal · 32–53 g Isnak CafeCafé · Top pick: 3 sticks Chicken BBQ with yellow rice · 488–813 cal · 30–50 g El KioskoMexican · Top pick: Street Tacos Pollo al Pastor · 390–650 cal · 27–45 g CocohodoCafé · Top pick: Chicken Enchilada Crepe · 403–837 cal · 25–51 g Yummy Seafood & Oyster BarSeafood · Top pick: Cobb Salad · 413–688 cal · 26–44 g Bakery Pan De DiosCafé · Top pick: Cochino Frito · 338–702 cal · 22–46 g Green Garden Chinese RestaurantChinese · Top pick: Seafood Combination · 563–938 cal · 41–69 g NewyorkboyzAmerican · Top pick: Brooklyn Smash Burger · 563–938 cal · 30–50 g Tacon MadreMexican · Top pick: Chilaquiles · 540–900 cal · 24–40 g BBQ ChickenKorean · Top pick: Kimchi Fried Rice · 465–775 cal · 18–30 g Neetu’s Indian KitchenIndian · Top pick: Shahi Paneer · 465–775 cal · 17–28 g

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.

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