New York City · Mediterranean

Healthy options at Mama Mezze

What to order at Mama Mezze in New York City: 33 dishes from its menu, ranked by protein and calories.

· Menu read September 26, 2026 · Restaurant’s website

Best pick

Branzino

Sandwiches · from the menu description.

Estimated Mama Mezze hasn’t published nutrition, so this is a range.

450–750calories (estimated range) · 6.7 g protein per 100 cal

30–50 gProtein

~20 gCarbs

~35 gFat

Best pick under every calorie limit

The most protein under each limit, counting the top of the range.

UNDER 800 CALBranzino450–750 cal · 30–50 g protein

Most protein at Mama Mezze

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Adobo-Rubbed Skirt SteakSkewers	638–1,063	38–63 g	~60 g	~45 g	5.9 g	Estimated
2	Braised Short RibSandwiches	675–1,125	38–63 g	~40 g	~60 g	5.6 g	Estimated
3	Savta's SchnitzelLarge Plates	750–1,250	38–63 g	~70 g	~55 g	5.0 g	Estimated
4	Mama's BurgerSandwiches	900–1,500	38–63 g	~90 g	~70 g	4.2 g	Estimated
5	Lemon-Oregano ChickenSkewers	563–938	34–56 g	~60 g	~35 g	6.0 g	Estimated

Vegetarian picks

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Mediterranean OmeletteMenu	465–775	23–38 g	~8 g	~52 g	4.8 g	Estimated
2	ShakshukaMenu	525–875	18–30 g	~68 g	~36 g	3.4 g	Estimated
3	Mediterranean ChoppedLunch Prix-Fixe - Second Course	300–500	9–15 g	~45 g	~20 g	3.0 g	Estimated
4	Avocado ToastMenu	480–800	11–18 g	~55 g	~42 g	2.2 g	Estimated
5	Tahini CaesarLunch Prix-Fixe - Second Course	285–475	8–13 g	~22 g	~28 g	2.6 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	BranzinoSandwiches	450–750	30–50 g	~20 g	~35 g	6.7 g	Estimated
2	Honey-Harissa Jumbo ShrimpSkewers	525–875	30–50 g	~65 g	~30 g	5.7 g	Estimated
3	Lemon-Oregano ChickenSkewers	563–938	34–56 g	~60 g	~35 g	6.0 g	Estimated
4	Lemon-Oregano Chicken SkewersLunch Prix-Fixe - Second Course	563–938	34–56 g	~60 g	~35 g	6.0 g	Estimated
5	Mediterranean OmeletteMenu	465–775	23–38 g	~8 g	~52 g	4.8 g	Estimated
6	Eggs BenedictMenu	563–938	26–43 g	~32 g	~55 g	4.5 g	Estimated
7	Adobo-Rubbed Skirt SteakSkewers	638–1,063	38–63 g	~60 g	~45 g	5.9 g	Estimated
8	ShakshukaMenu	525–875	18–30 g	~68 g	~36 g	3.4 g	Estimated
9	Braised Short RibSandwiches	675–1,125	38–63 g	~40 g	~60 g	5.6 g	Estimated
10	Mediterranean ChoppedLunch Prix-Fixe - Second Course	300–500	9–15 g	~45 g	~20 g	3.0 g	Estimated
11	Avocado ToastMenu	480–800	11–18 g	~55 g	~42 g	2.2 g	Estimated
12	Mama's BreakfastMenu	638–1,063	24–40 g	~70 g	~48 g	3.8 g	Estimated
13	Tahini CaesarLunch Prix-Fixe - Second Course	285–475	8–13 g	~22 g	~28 g	2.6 g	Estimated
14	Savta's SchnitzelLarge Plates	750–1,250	38–63 g	~70 g	~55 g	5.0 g	Estimated
15	GreekSalads	270–450	8–13 g	~18 g	~28 g	2.8 g	Estimated
16	Greek SaladLunch Prix-Fixe - Second Course	270–450	8–13 g	~18 g	~28 g	2.8 g	Estimated
17	Green FattoushSalads	315–525	6–10 g	~35 g	~28 g	1.9 g	Estimated
18	Green Fattoush SaladLunch Prix-Fixe - Second Course	315–525	6–10 g	~35 g	~28 g	1.9 g	Estimated
19	Chicken ShawarmaSandwiches	750–1,250	34–56 g	~90 g	~55 g	4.5 g	Estimated
20	Lamb TagineSandwiches	750–1,250	34–56 g	~90 g	~50 g	4.5 g	Estimated
21	Mama's BurgerSandwiches	900–1,500	38–63 g	~90 g	~70 g	4.2 g	Estimated
22	Chicken SchnitzelSandwiches	825–1,375	34–56 g	~90 g	~60 g	4.1 g	Estimated
23	Chicken Schnitzel SandwichLunch Prix-Fixe - Second Course	825–1,375	34–56 g	~90 g	~60 g	4.1 g	Estimated
24	FalafelSandwiches	713–1,188	19–31 g	~100 g	~50 g	2.6 g	Estimated
25	Falafel SandwichLunch Prix-Fixe - Second Course	713–1,188	19–31 g	~100 g	~50 g	2.6 g	Estimated
26	Challah French ToastMenu	675–1,125	15–25 g	~110 g	~42 g	2.2 g	Estimated
27	Persian Lime-Glazed SalmonLunch Prix-Fixe - Second Course	325–675	26–54 g	~15 g	~30 g	8.0 g	Estimated
28	SkewersSkewers	455–945	26–54 g	~20 g	~50 g	5.7 g	Estimated
29	Chicken SkewerSkewers	553–1,148	33–68 g	~70 g	~38 g	5.9 g	Estimated
30	Beef SkewerSkewers	598–1,242	33–68 g	~70 g	~46 g	5.4 g	Estimated
31	Jerusalem Bagel and LabnehMenu	312–648	10–20 g	~62 g	~18 g	3.1 g	Estimated
32	Lamb SkewerSkewers	618–1,283	31–65 g	~70 g	~52 g	5.1 g	Estimated
33	Mixed Grill SkewerSkewers	715–1,485	42–88 g	~70 g	~60 g	5.9 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.

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