What fast food has the most protein?

Of the 67 items we track across 9 chains, Chick-fil-A's Grilled Nuggets (8 ct) has the most protein per calorie: 25g protein in 130 kcal — 76.9% of calories from protein (Platinum tier). Runners-up: Chipotle Chicken (single portion) (32g, 71.1%) and Chipotle Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) (66g, 62.9%).

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Highest Protein Fast Food

Every item below is scored by Protein Density — the share of its calories that come from protein. It's the only number that tells you whether a "high protein" menu item actually moves your daily target or just adds calories. A few fast-food picks are genuinely elite. Most are not.

67 items tracked across 9 chains · sorted by Protein Density

The ranking

Top 25 by Protein Density. Platinum = 40%+ of calories from protein; Avoid = under 15% (marketed as protein, mostly carbs and fat).

#	Item	Chain	Protein	Calories	Density	g / 100 cal	Tier	Quality
1	Grilled Nuggets (8 ct) 8 pieces (95g)	Chick-fil-A	25g	130	76.9%	19.2g	Platinum	Complete
2	Chicken (single portion) 4 oz portion	Chipotle	32g	180	71.1%	17.8g	Platinum	Complete
3	Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) 1 salad as described	Chipotle	66g	420	62.9%	15.7g	Platinum	Complete
4	Barbacoa (single portion) 4 oz portion	Chipotle	24g	170	56.5%	14.1g	Platinum	Complete
5	Steak (single portion) 4 oz portion	Chipotle	21g	150	56%	14g	Platinum	Complete
6	Grilled Teriyaki Chicken 1 entree (6.0 oz)	Panda Express	33g	275	48%	12g	Platinum	Complete
7	Chick-fil-A Nuggets (8 ct) 8 pieces (113g)	Chick-fil-A	27g	250	43.2%	10.8g	Platinum	Complete
8	Subway Club Protein Bowl 1 bowl, no dressing or cheese	Subway	44g	410	42.9%	10.7g	Platinum	Complete
9	Caffè Latte (Tall, nonfat milk) Tall (12 fl oz)	Starbucks	10g	100	40%	10g	Platinum	Complete
10	Broccoli Beef 1 entree (5.44 oz)	Panda Express	15g	150	40%	10g	Platinum	Complete
11	Chicken Burrito Bowl (brown rice, black beans, fajita veg, salsa, romaine) 1 bowl as described	Chipotle	45g	570	31.6%	7.9g	Gold	Complete
12	Homestyle Chicken Noodle Soup 1 bowl	Panera Bread	14g	180	31.1%	7.8g	Gold	Complete
13	Grilled Chicken Protein Bowl 1 bowl, no dressing or cheese	Subway	48g	620	31%	7.7g	Gold	Complete
14	Chipotle Philly Protein Bowl 1 bowl, no dressing or cheese	Subway	46g	600	30.7%	7.7g	Gold	Complete
15	Egg White & Roasted Red Pepper Egg Bites 2 bites	Starbucks	13g	170	30.6%	7.6g	Gold	Complete
16	Grilled Chicken & Smashed Avocado (Fresh Fit, 6") 1 6" sandwich, multigrain bread	Subway	35g	470	29.8%	7.4g	Gold	Complete
17	Turkey Bacon, Cheddar & Egg White Sandwich 1 sandwich	Starbucks	17g	230	29.6%	7.4g	Gold	Complete
18	Baja Chicken Protein Pocket 1 pocket, with cheese and suggested sauce	Subway	24g	330	29.1%	7.3g	Gold	Complete
19	Grilled Chicken Sandwich 1 sandwich (206g)	Chick-fil-A	28g	390	28.7%	7.2g	Gold	Complete
20	Spinach, Feta & Egg White Wrap 1 wrap	Starbucks	20g	290	27.6%	6.9g	Gold	Complete
21	Green Goddess Cobb Salad with Chicken 1 whole salad	Panera Bread	40g	580	27.6%	6.9g	Gold	Complete
22	Chick-fil-A Chicken Sandwich 1 sandwich (183g)	Chick-fil-A	29g	420	27.6%	6.9g	Gold	Complete
23	5 Meat Italian Protein Bowl 1 bowl, no dressing or cheese	Subway	66g	960	27.5%	6.9g	Gold	Complete
24	Chili (regular) 1 regular bowl	Tim Hortons	19g	280	27.1%	6.8g	Gold	Complete
25	Chick-fil-A Cool Wrap 1 wrap (231g)	Chick-fil-A	43g	660	26.1%	6.5g	Gold	Complete

By chain

Same Protein Density scoring, broken out per restaurant.

Chick-fil-A

8 items tracked · best pick: Grilled Nuggets (8 ct) (76.9%)

Chipotle

6 items tracked · best pick: Chicken (single portion) (71.1%)

Panda Express

8 items tracked · best pick: Grilled Teriyaki Chicken (48%)

Subway

11 items tracked · best pick: Subway Club Protein Bowl (42.9%)

Starbucks

7 items tracked · best pick: Caffè Latte (Tall, nonfat milk) (40%)

Panera Bread

8 items tracked · best pick: Homestyle Chicken Noodle Soup (31.1%)

Tim Hortons

5 items tracked · best pick: Chili (regular) (27.1%)

McDonald's

9 items tracked · best pick: Quarter Pounder with Cheese (23.1%)

Taco Bell

5 items tracked · best pick: Power Menu Bowl - Chicken (22.1%)

Fast food vs. the honest picks

How popular fast-food orders stack up against a Platinum-tier snack on the same protein.

McDonald's Egg McMuffin vs Greek Yogurt: Same Protein, Triple the Calories

An Egg McMuffin and a cup of Fage 0% deliver almost the same protein — but the McMuffin costs 3.4x the calories. The Protein Density breakdown.

Does Chipotle Chicken Really Have 32g of Protein? Yes — and It Beats a Protein Bar

Chipotle's chicken portion is 32g protein for 180 calories — a 71% Protein Density that out-scores most packaged protein bars. The honest comparison.

McDouble vs Greek Yogurt: Same Protein, A Quarter of the Calories

The McDouble is McDonald's value-protein favorite at 22g. A cup of Fage 2% matches it for 120 calories instead of 400. Protein Density compared.

Starbucks Protein Box vs a Protein Bar: Where the Calories Go

The Starbucks Eggs & Cheese Protein Box is 23g protein for 470 calories. A Quest bar matches the protein at 200. The Protein Density breakdown.

How much protein do you actually need?

Knowing the densest menu item only helps if you know your target. Run your numbers, then use this ranking to hit it without blowing your calorie budget — or skip the drive-thru and grab a Platinum-tier snack instead.

Calculate my protein target → Browse Platinum-tier snacks

Nutrition values are from each chain's official published nutrition information (US menus unless noted) and reflect standard preparations — your location, customizations, and menu changes will vary the numbers. Tier rankings are calculated by Protein Density (% of calories from protein). Always confirm on the restaurant's official nutrition page before relying on a figure. See methodology for the math.