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.

32 items tracked across 5 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	Chicken (single portion) 4 oz portion	Chipotle	32g	180	71.1%	17.8g	Platinum	Complete
2	Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) 1 salad as described	Chipotle	66g	420	62.9%	15.7g	Platinum	Complete
3	Barbacoa (single portion) 4 oz portion	Chipotle	24g	170	56.5%	14.1g	Platinum	Complete
4	Steak (single portion) 4 oz portion	Chipotle	21g	150	56%	14g	Platinum	Complete
5	Caffè Latte (Tall, nonfat milk) Tall (12 fl oz)	Starbucks	10g	100	40%	10g	Platinum	Complete
6	Chicken Burrito Bowl (brown rice, black beans, fajita veg, salsa, romaine) 1 bowl as described	Chipotle	45g	570	31.6%	7.9g	Gold	Complete
7	Egg White & Roasted Red Pepper Egg Bites 2 bites	Starbucks	13g	170	30.6%	7.6g	Gold	Complete
8	Turkey Bacon, Cheddar & Egg White Sandwich 1 sandwich	Starbucks	17g	230	29.6%	7.4g	Gold	Complete
9	Spinach, Feta & Egg White Wrap 1 wrap	Starbucks	20g	290	27.6%	6.9g	Gold	Complete
10	Chili (regular) 1 regular bowl	Tim Hortons	19g	280	27.1%	6.8g	Gold	Complete
11	Bacon & Gruyère Egg Bites 2 bites	Starbucks	19g	300	25.3%	6.3g	Gold	Complete
12	Greek Yogurt with Mixed Berries 1 cup	Tim Hortons	11g	180	24.4%	6.1g	Silver	Complete
13	Grilled Chicken Habanero Wrap 1 wrap	Tim Hortons	22g	380	23.2%	5.8g	Silver	Complete
14	Quarter Pounder with Cheese 1 burger	McDonald's	30g	520	23.1%	5.8g	Silver	Complete
15	Chicken McNuggets (10 pc) 10 pieces	McDonald's	23g	410	22.4%	5.6g	Silver	Complete
16	Power Menu Bowl - Chicken 1 bowl	Taco Bell	26g	470	22.1%	5.5g	Silver	Complete
17	McDouble 1 burger	McDonald's	22g	400	22%	5.5g	Silver	Complete
18	Egg McMuffin 1 sandwich	McDonald's	17g	310	21.9%	5.5g	Silver	Complete
19	Sofritas (single portion) 4 oz portion	Chipotle	8g	150	21.3%	5.3g	Silver	Complete (mod.)
20	Bacon, Egg & Cheese English Muffin 1 sandwich	Tim Hortons	19g	360	21.1%	5.3g	Silver	Complete
21	Sausage, Egg & Cheese English Muffin 1 sandwich	Tim Hortons	23g	450	20.4%	5.1g	Silver	Complete
22	Chicken Quesadilla 1 quesadilla	Taco Bell	26g	510	20.4%	5.1g	Silver	Complete
23	Eggs & Cheese Protein Box 1 box	Starbucks	23g	470	19.6%	4.9g	Silver	Complete
24	Crunchy Taco 1 taco	Taco Bell	8g	170	18.8%	4.7g	Silver	Complete
25	Sausage McMuffin with Egg 1 sandwich	McDonald's	21g	480	17.5%	4.4g	Silver	Complete

By chain

Same Protein Density scoring, broken out per restaurant.

Chipotle

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

Starbucks

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

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.