Moe’s Protein Guide: Chicken vs. Steak vs. Tofu

Protein. It is the macronutrient of the gods. Whether you are a bodybuilder trying to hit 200g a day, or just someone trying to stay full during a workday, the protein choice you make at Moe’s defines your meal.

Moe’s Southwest Grill offers 5 main protein options (plus seasonal ones). But which one is the “Best”? Best for weight loss? Best for gains? Best only for flavor?

We grilled the numbers to find out.

1. Adobo Chicken (The All-Rounder)

• Calories: ~150 per serving.
• Protein: ~25g.
• Fat: ~5g.
• Flavor Profile: Smokey, Southwest spices (cumin/chili powder), white meat.
• Verdict: Best for Weight Loss. It has the highest protein-to-calorie ratio. It is lean, clean, and rarely dry because of the marinade. If you are cutting, this is your pick.

2. Sirloin Steak (The Flavor King)

• Calories: ~130-150 per serving.
• Protein: ~22g.
• Fat: ~6g.
• Flavor Profile: Beefy, char-grilled, savory.
• Verdict: Best for Taste. Moe’s uses grass-fed steak (check local availability). It is surprisingly lean compared to items like ground beef. It is slightly lower in protein than chicken by weight, but the satiety from the red meat fat is higher.

3. Ground Beef (The Comfort Pick)

• Calories: ~170 per serving.
• Protein: ~18g.
• Fat: ~10g.
• Flavor Profile: Taco seasoning, softer texture.
• Verdict: Best for Kids / Tacos. The ground beef is higher in fat and lower in protein. It is delicious in a hard shell taco, but if you are tracking macros, it is the “least efficient” meat.

4. Pork Carnitas (The Ketogenic Hero)

• Calories: ~160 per serving.
• Protein: ~20g.
• Fat: ~8g.
• Flavor Profile: Slow-roasted, shredded, rich.
• Verdict: Best for Keto. The higher fat content makes this ideal for low-carb diets where fat is a fuel source. It pairs exceptionally well with the Tomatillo (Green) Salsa.

5. Organic Tofu (The Plant Power)

• Calories: ~140 per serving.
• Protein: ~10g (Plant-based).
• Fat: ~8g.
• Flavor Profile: Absorbs the sauce, firm texture.
• Verdict: Best for Vegans. While lower in total protein grams than the meats, it is a complete protein.
  • Pro Tip: Ask for “Double Tofu” to hit a comparable 20g protein serving size.

The Double Meat Strategy

Standard servings at fast-casual places are roughly 4oz. For an active male or athlete, 25g of protein is often not enough for a meal.

We always recommend ordering “Double Meat”.

• Cost: Usually $2.50 - $3.50 extra.
• Benefit: 50g of Protein total.
• Hack: Order “Half Chicken, Half Steak.”
  • Psychology works in your favor. Servers rarely measure exactly half. You often end up with 60/60 split, resulting in a “1.2x” portion size for the price of standard meat (if they don’t charge double) or a massive portion if you pay for double.

Fish (Mahi Mahi) - The Wildcard

Some coastal locations offer grilled Mahi.

• Calories: ~100.
• Protein: ~20g.
• Fat: ~1g.
• Verdict: The leanest option possible. If you find it, order it.

Conclusion

Ranking Summary:

1. Efficiency: Adobo Chicken.
2. Flavor: Sirloin Steak.
3. Keto: Pork Carnitas.
4. Vegan: Tofu (Double it!).

Choose your fighter wisely!