Flame Broiler Nutrition Calculator
Build your Flame Broiler Mini Bowl, Bowl, or Plate and track calories, protein, carbs, and fat across bases, proteins, sauces, and sides.
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Your Bowl
Macro Breakdown
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Total Calories
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Carbohydrates0g
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Macro Ratio
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
Add items to build your order
Base
White Rice
Calories: 350Protein: 6gCarbs: 82gFat: 1g
Micronutrients
Sodium: 35mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 4gSugars: 0g
Brown Rice
Calories: 330Protein: 6gCarbs: 79gFat: 2g
Micronutrients
Sodium: 50mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 9gSugars: 0g
Veggies
Calories: 60Protein: 3gCarbs: 13gFat: 0g
Micronutrients
Sodium: 30mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 5gSugars: 6g
Salad
Calories: 60Protein: 3gCarbs: 14gFat: 0g
Micronutrients
Sodium: 50mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 6gSugars: 8g
Flame Broiler Nutrition Standouts
10 Char Wings — Simply Magic packs the most protein on the menu at 85g.
White Meat Chicken (½) is the most protein-efficient pick — 14g of protein for 60 calories.
10 Char Wings — Simply Magic is the highest-sodium item at 1,660 mg — worth knowing if you're watching salt.
Fanta Pineapple carries the most carbs at 129g.
Fanta Pineapple has the most sugar at 129g.
Flame Broiler Macro Calculator FAQ
Build a Bowl on a veggie or salad base (60 cal) with White Meat Chicken cooked without sauce (220 cal / 45g protein) — that's about 280 cal for 45g protein, one of the leanest high-protein meals in fast food. Swapping to white rice adds ~350 cal and 82g carbs, so the base is where the calories live.
They're close: a Bowl of white rice is 350 cal / 82g carbs / 4g fiber, while brown rice is 330 cal / 79g carbs / 9g fiber. Brown rice saves 20 calories and more than doubles the fiber. Either way the rice is the biggest single piece of the bowl — veggies (60) or salad (60) is the low-carb swap.
White Meat Chicken (no sauce) is the leanest: a Bowl portion is 220 cal / 45g protein, and a Plate is 300 cal / 63g. Regular Chicken (no sauce) is close (Bowl 270 / 43g). Steak Bulgogi (Bowl 260 / 36g) and Organic Tofu (Bowl 220 / 25g) are tastier but less protein-dense, and Angus Rib is a Plate-only splurge at 800 cal.
It's cooked into the protein, and the trade is sodium, not calories: a Bowl of Chicken is 270 cal / 190 mg sodium without sauce vs 250 cal / 580 mg with Simply Magic. So the sauced version is actually a touch lower in calories but roughly triples the sodium and adds ~5g sugar. A side of Simply Magic sauce on its own is 630 mg sodium.
The plates and sauces add up fast. A Steak Bulgogi Plate is 1,130 mg and an Angus Rib Plate is 1,130 mg before any sauce; the KBBQ Short Rib Plate is 1,570 mg. Korean Spicy Sauce scales with size (210 mg Mini → 620 mg Plate), and Simply Magic sauce is 630 mg. Ordering no-sauce protein over veggies is the low-sodium route.
Organic Tofu is the plant-based protein — a Bowl (no sauce) is 220 cal / 25g protein, or 310 cal / 35g on a Plate. Build it over veggies, salad, or rice, and check sauces (Simply Magic and Korean Spicy are the flavor adds). Avocado (90 cal) is the vegan topping.
They're high-protein but climb in sodium with count and sauce. 6 wings run 430–490 cal with about 50g protein; 10 wings are 720–810 cal with 83–85g protein. Hot Sauce keeps carbs at zero, while Simply Magic adds the most (10 wings with Simply Magic hit 1,660 mg sodium). Korean Spicy sits in the middle.
