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.

69 items tracked across 9 chains · sorted by Protein Density

All chains 69 Chick-fil-A 8 Chipotle 6 Panda Express 8 Subway 11 Starbucks 9 Panera Bread 8 Tim Hortons 5 McDonald's 9 Taco Bell 5
EATING OUT · 69 ITEMS · 9 CHAINS

Every chain's menu, spread by protein density

A dot per menu item, placed by percent of calories from protein. The spread is the story: two chains with the same best item can have very different floors.

PLATINUM · 40%+
GOLD · 25–39%
SILVER · 15–24%
AVOID · under 15%
Chipotle 49.9% Chipotle Chicken (single portion) — 71.1% protein densityChipotle Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) — 62.9% protein densityChipotle Barbacoa (single portion) — 56.5% protein densityChipotle Steak (single portion) — 56% protein densityChipotle Chicken Burrito Bowl (brown rice, black beans, fajita veg, salsa, romaine) — 31.6% protein densityChipotle Sofritas (single portion) — 21.3% protein density 71.1% · Chicken (single portion) Chick-fil-A 30.5% Chick-fil-A Grilled Nuggets (8 ct) — 76.9% protein densityChick-fil-A Chick-fil-A Nuggets (8 ct) — 43.2% protein densityChick-fil-A Grilled Chicken Sandwich — 28.7% protein densityChick-fil-A Chick-fil-A Chicken Sandwich — 27.6% protein densityChick-fil-A Chick-fil-A Cool Wrap — 26.1% protein densityChick-fil-A Market Salad w/ Grilled Filet — 20.4% protein densityChick-fil-A Chick-fil-A Chicken Biscuit — 16.5% protein densityChick-fil-A Chick-fil-A Waffle Potato Fries (Medium) — 4.8% protein density 76.9% · Grilled Nuggets (8 ct) Subway 25.3% Subway Subway Club Protein Bowl — 42.9% protein densitySubway Grilled Chicken Protein Bowl — 31% protein densitySubway Chipotle Philly Protein Bowl — 30.7% protein densitySubway Grilled Chicken & Smashed Avocado (Fresh Fit, 6") — 29.8% protein densitySubway Baja Chicken Protein Pocket — 29.1% protein densitySubway 5 Meat Italian Protein Bowl — 27.5% protein densitySubway Chipotle Philly Salad — 25% protein densitySubway Grilled Chicken Salad — 23.6% protein densitySubway Meatball Marinara (6") — 18.9% protein densitySubway Spicy Italian (6") — 15.9% protein densitySubway Chocolate Chip Cookie — 3.8% protein density 42.9% · Subway Club Protein Bowl Starbucks 23.6% Starbucks Caffè Latte (Tall, nonfat milk) — 40% protein densityStarbucks Egg White & Roasted Red Pepper Egg Bites — 28.2% protein densityStarbucks Spinach, Feta & Egg White Wrap — 27.6% protein densityStarbucks Turkey Bacon, Cheddar & Egg White Sandwich — 26.2% protein densityStarbucks Chicken Bacon Protein Pocket — 25.8% protein densityStarbucks Bacon & Gruyère Egg Bites — 25.3% protein densityStarbucks Apples & Cheese Trio Protein Box — 18.7% protein densityStarbucks Cheese Trio Protein Box — 15.4% protein densityStarbucks Vanilla Bean Crème Frappuccino (Grande) — 5.3% protein density 40% · Caffè Latte (Tall, nonfat milk) Tim Hortons 23.2% Tim Hortons Chili (regular) — 27.1% protein densityTim Hortons Greek Yogurt with Mixed Berries — 24.4% protein densityTim Hortons Grilled Chicken Habanero Wrap — 23.2% protein densityTim Hortons Bacon, Egg & Cheese English Muffin — 21.1% protein densityTim Hortons Sausage, Egg & Cheese English Muffin — 20.4% protein density 27.1% · Chili (regular) Panda Express 21.9% Panda Express Grilled Teriyaki Chicken — 48% protein densityPanda Express Broccoli Beef — 40% protein densityPanda Express String Bean Chicken Breast — 22.9% protein densityPanda Express Kung Pao Chicken — 21.3% protein densityPanda Express Orange Chicken — 12.5% protein densityPanda Express Beijing Beef — 11.9% protein densityPanda Express Chow Mein — 10% protein densityPanda Express Fried Rice — 8.4% protein density 48% · Grilled Teriyaki Chicken Panera Bread 20.4% Panera Bread Homestyle Chicken Noodle Soup — 31.1% protein densityPanera Bread Green Goddess Cobb Salad with Chicken — 27.6% protein densityPanera Bread Greek Yogurt with Berries — 25.6% protein densityPanera Bread Toasted Frontega Chicken on Black Pepper Focaccia — 18.6% protein densityPanera Bread Bacon, Egg & Cheese on Croissant — 18.3% protein densityPanera Bread Market Bowl - Sesame Ginger Chicken — 16.3% protein densityPanera Bread Mediterranean Veggie on Tomato Basil — 13.8% protein densityPanera Bread Cinnamon Crunch Bagel — 12.1% protein density 31.1% · Homestyle Chicken Noodle Soup McDonald's 17.8% McDonald's Quarter Pounder with Cheese — 23.1% protein densityMcDonald's Chicken McNuggets (10 pc) — 22.4% protein densityMcDonald's McDouble — 22% protein densityMcDonald's Egg McMuffin — 21.9% protein densityMcDonald's Sausage McMuffin with Egg — 17.5% protein densityMcDonald's Big Mac — 16.9% protein densityMcDonald's Bacon, Egg & Cheese Biscuit — 16.5% protein densityMcDonald's McChicken — 14% protein densityMcDonald's Hotcakes (no sausage) — 6.2% protein density 23.1% · Quarter Pounder with Cheese Taco Bell 17.3% Taco Bell Power Menu Bowl - Chicken — 22.1% protein densityTaco Bell Chicken Quesadilla — 20.4% protein densityTaco Bell Crunchy Taco — 18.8% protein densityTaco Bell Beefy 5-Layer Burrito — 14.7% protein densityTaco Bell Black Bean Crunchwrap Supreme — 10.6% protein density 22.1% · Power Menu Bowl - Chicken

VERTICAL RULE = CHAIN AVERAGE · LABEL = BEST ITEM

The same data, as a table
ChainItemsAvg densityBest itemBest
Chipotle 6 49.9% Chicken (single portion) 71.1%
Chick-fil-A 8 30.5% Grilled Nuggets (8 ct) 76.9%
Subway 11 25.3% Subway Club Protein Bowl 42.9%
Starbucks 9 23.6% Caffè Latte (Tall, nonfat milk) 40%
Tim Hortons 5 23.2% Chili (regular) 27.1%
Panda Express 8 21.9% Grilled Teriyaki Chicken 48%
Panera Bread 8 20.4% Homestyle Chicken Noodle Soup 31.1%
McDonald's 9 17.8% Quarter Pounder with Cheese 23.1%
Taco Bell 5 17.3% Power Menu Bowl - Chicken 22.1%
All 9 chains, ranked by average protein density across their tracked items.
EATING OUT · THE TRADE-OFF VIEW

Protein up, sodium up

Each dot is one chain item. Up-and-right is where "high protein" starts costing you something else.

0 1300 2600 0g30g60g FDA DAILY LIMIT 2,300 MG McDonald's Egg McMuffin — 17 g protein, 770 mg sodium McDonald's Sausage McMuffin with Egg — 21 g protein, 830 mg sodium McDonald's Bacon, Egg & Cheese Biscuit — 19 g protein, 1300 mg sodium McDonald's Hotcakes (no sausage) — 9 g protein, 560 mg sodium McDonald's McDouble — 22 g protein, 920 mg sodium McDonald's Big Mac — 25 g protein, 1050 mg sodium McDonald's Quarter Pounder with Cheese — 30 g protein, 1140 mg sodium McDonald's McChicken — 14 g protein, 600 mg sodium McDonald's Chicken McNuggets (10 pc) — 23 g protein, 800 mg sodium Starbucks Egg White & Roasted Red Pepper Egg Bites — 12 g protein, 470 mg sodium Starbucks Bacon & Gruyère Egg Bites — 19 g protein, 680 mg sodium Starbucks Turkey Bacon, Cheddar & Egg White Sandwich — 17 g protein, 560 mg sodium Starbucks Spinach, Feta & Egg White Wrap — 20 g protein, 840 mg sodium Starbucks Apples & Cheese Trio Protein Box — 22 g protein, 830 mg sodium Starbucks Cheese Trio Protein Box — 20 g protein, 710 mg sodium Starbucks Chicken Bacon Protein Pocket — 20 g protein, 880 mg sodium Tim Hortons Sausage, Egg & Cheese English Muffin — 23 g protein, 920 mg sodium Tim Hortons Bacon, Egg & Cheese English Muffin — 19 g protein, 810 mg sodium Tim Hortons Chili (regular) — 19 g protein, 1060 mg sodium Tim Hortons Grilled Chicken Habanero Wrap — 22 g protein, 980 mg sodium Chipotle Chicken (single portion) — 32 g protein, 310 mg sodium Chipotle Steak (single portion) — 21 g protein, 330 mg sodium Chipotle Barbacoa (single portion) — 24 g protein, 530 mg sodium Chipotle Sofritas (single portion) — 8 g protein, 560 mg sodium Chipotle Chicken Burrito Bowl (brown rice, black beans, fajita veg, salsa, romaine) — 45 g protein, 1300 mg sodium Chipotle Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) — 66 g protein, 1080 mg sodium Taco Bell Power Menu Bowl - Chicken — 26 g protein, 1200 mg sodium Taco Bell Chicken Quesadilla — 26 g protein, 1240 mg sodium Taco Bell Crunchy Taco — 8 g protein, 300 mg sodium Taco Bell Beefy 5-Layer Burrito — 18 g protein, 1140 mg sodium Taco Bell Black Bean Crunchwrap Supreme — 14 g protein, 1180 mg sodium Panera Bread Bacon, Egg & Cheese on Croissant — 22 g protein, 730 mg sodium Panera Bread Cinnamon Crunch Bagel — 13 g protein, 460 mg sodium Panera Bread Green Goddess Cobb Salad with Chicken — 40 g protein, 1980 mg sodium Panera Bread Market Bowl - Sesame Ginger Chicken — 38 g protein, 3200 mg sodium Panera Bread Toasted Frontega Chicken on Black Pepper Focaccia — 40 g protein, 2430 mg sodium Panera Bread Mediterranean Veggie on Tomato Basil — 18 g protein, 1260 mg sodium Panera Bread Homestyle Chicken Noodle Soup — 14 g protein, 1570 mg sodium Panera Bread Greek Yogurt with Berries — 16 g protein, 80 mg sodium Chick-fil-A Grilled Chicken Sandwich — 28 g protein, 765 mg sodium Chick-fil-A Chick-fil-A Chicken Sandwich — 29 g protein, 1460 mg sodium Chick-fil-A Chick-fil-A Chicken Biscuit — 19 g protein, 1510 mg sodium Chick-fil-A Chick-fil-A Waffle Potato Fries (Medium) — 5 g protein, 240 mg sodium Chick-fil-A Chick-fil-A Nuggets (8 ct) — 27 g protein, 1210 mg sodium Chick-fil-A Grilled Nuggets (8 ct) — 25 g protein, 440 mg sodium Chick-fil-A Chick-fil-A Cool Wrap — 43 g protein, 1420 mg sodium Chick-fil-A Market Salad w/ Grilled Filet — 28 g protein, 1010 mg sodium Subway Subway Club Protein Bowl — 44 g protein, 2280 mg sodium Subway Grilled Chicken Protein Bowl — 48 g protein, 960 mg sodium Subway Chipotle Philly Protein Bowl — 46 g protein, 2180 mg sodium Subway 5 Meat Italian Protein Bowl — 66 g protein, 3170 mg sodium Subway Grilled Chicken Salad — 26 g protein, 590 mg sodium Subway Chipotle Philly Salad — 25 g protein, 1260 mg sodium Subway Baja Chicken Protein Pocket — 24 g protein, 750 mg sodium Subway Grilled Chicken & Smashed Avocado (Fresh Fit, 6") — 35 g protein, 930 mg sodium Subway Meatball Marinara (6") — 27 g protein, 1370 mg sodium Subway Spicy Italian (6") — 27 g protein, 1690 mg sodium Subway Chocolate Chip Cookie — 2 g protein, 120 mg sodium Panda Express Grilled Teriyaki Chicken — 33 g protein, 470 mg sodium Panda Express Broccoli Beef — 15 g protein, 520 mg sodium Panda Express String Bean Chicken Breast — 12 g protein, 560 mg sodium Panda Express Kung Pao Chicken — 17 g protein, 1050 mg sodium Panda Express Orange Chicken — 16 g protein, 850 mg sodium Panda Express Beijing Beef — 14 g protein, 600 mg sodium Panda Express Chow Mein — 15 g protein, 1000 mg sodium Panda Express Fried Rice — 13 g protein, 1000 mg sodium Mark… 5 Me… Toas… Double Chi… Grilled Ch… PROTEIN PER ITEM →

RING + DARK LABEL = TOP 3 SODIUM · THIN RING + LIGHT LABEL = TOP 3 PROTEIN

  • Market Bowl - Sesame Ginger Chicken Panera Bread · 38g protein · 3200 mg sodium
  • 5 Meat Italian Protein Bowl Subway · 66g protein · 3170 mg sodium
  • Toasted Frontega Chicken on Black Pepper Focaccia Panera Bread · 40g protein · 2430 mg sodium
  • Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) Chipotle · 66g protein · 1080 mg sodium
  • Grilled Chicken Protein Bowl Subway · 48g protein · 960 mg sodium
The same data, as a table
ItemProteinSodiumDensity
Panera Bread · Market Bowl - Sesame Ginger Chicken 38 g 3200 mg 16.3%
Subway · 5 Meat Italian Protein Bowl 66 g 3170 mg 27.5%
Panera Bread · Toasted Frontega Chicken on Black Pepper Focaccia 40 g 2430 mg 18.6%
Subway · Subway Club Protein Bowl 44 g 2280 mg 42.9%
Subway · Chipotle Philly Protein Bowl 46 g 2180 mg 30.7%
Panera Bread · Green Goddess Cobb Salad with Chicken 40 g 1980 mg 27.6%
Subway · Spicy Italian (6") 27 g 1690 mg 15.9%
Panera Bread · Homestyle Chicken Noodle Soup 14 g 1570 mg 31.1%
Chick-fil-A · Chick-fil-A Chicken Biscuit 19 g 1510 mg 16.5%
Chick-fil-A · Chick-fil-A Chicken Sandwich 29 g 1460 mg 27.6%
Chick-fil-A · Chick-fil-A Cool Wrap 43 g 1420 mg 26.1%
Subway · Meatball Marinara (6") 27 g 1370 mg 18.9%
McDonald's · Bacon, Egg & Cheese Biscuit 19 g 1300 mg 16.5%
Chipotle · Chicken Burrito Bowl (brown rice, black beans, fajita veg, salsa, romaine) 45 g 1300 mg 31.6%
Panera Bread · Mediterranean Veggie on Tomato Basil 18 g 1260 mg 13.8%
Subway · Chipotle Philly Salad 25 g 1260 mg 25%
Taco Bell · Chicken Quesadilla 26 g 1240 mg 20.4%
Chick-fil-A · Chick-fil-A Nuggets (8 ct) 27 g 1210 mg 43.2%
Taco Bell · Power Menu Bowl - Chicken 26 g 1200 mg 22.1%
Taco Bell · Black Bean Crunchwrap Supreme 14 g 1180 mg 10.6%
McDonald's · Quarter Pounder with Cheese 30 g 1140 mg 23.1%
Taco Bell · Beefy 5-Layer Burrito 18 g 1140 mg 14.7%
Chipotle · Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) 66 g 1080 mg 62.9%
Tim Hortons · Chili (regular) 19 g 1060 mg 27.1%
McDonald's · Big Mac 25 g 1050 mg 16.9%
Panda Express · Kung Pao Chicken 17 g 1050 mg 21.3%
Chick-fil-A · Market Salad w/ Grilled Filet 28 g 1010 mg 20.4%
Panda Express · Chow Mein 15 g 1000 mg 10%
Panda Express · Fried Rice 13 g 1000 mg 8.4%
Tim Hortons · Grilled Chicken Habanero Wrap 22 g 980 mg 23.2%
Subway · Grilled Chicken Protein Bowl 48 g 960 mg 31%
Subway · Grilled Chicken & Smashed Avocado (Fresh Fit, 6") 35 g 930 mg 29.8%
McDonald's · McDouble 22 g 920 mg 22%
Tim Hortons · Sausage, Egg & Cheese English Muffin 23 g 920 mg 20.4%
Starbucks · Chicken Bacon Protein Pocket 20 g 880 mg 25.8%
Panda Express · Orange Chicken 16 g 850 mg 12.5%
Starbucks · Spinach, Feta & Egg White Wrap 20 g 840 mg 27.6%
McDonald's · Sausage McMuffin with Egg 21 g 830 mg 17.5%
Starbucks · Apples & Cheese Trio Protein Box 22 g 830 mg 18.7%
Tim Hortons · Bacon, Egg & Cheese English Muffin 19 g 810 mg 21.1%
McDonald's · Chicken McNuggets (10 pc) 23 g 800 mg 22.4%
McDonald's · Egg McMuffin 17 g 770 mg 21.9%
Chick-fil-A · Grilled Chicken Sandwich 28 g 765 mg 28.7%
Subway · Baja Chicken Protein Pocket 24 g 750 mg 29.1%
Panera Bread · Bacon, Egg & Cheese on Croissant 22 g 730 mg 18.3%
Starbucks · Cheese Trio Protein Box 20 g 710 mg 15.4%
Starbucks · Bacon & Gruyère Egg Bites 19 g 680 mg 25.3%
McDonald's · McChicken 14 g 600 mg 14%
Panda Express · Beijing Beef 14 g 600 mg 11.9%
Subway · Grilled Chicken Salad 26 g 590 mg 23.6%
McDonald's · Hotcakes (no sausage) 9 g 560 mg 6.2%
Starbucks · Turkey Bacon, Cheddar & Egg White Sandwich 17 g 560 mg 26.2%
Chipotle · Sofritas (single portion) 8 g 560 mg 21.3%
Panda Express · String Bean Chicken Breast 12 g 560 mg 22.9%
Chipotle · Barbacoa (single portion) 24 g 530 mg 56.5%
Panda Express · Broccoli Beef 15 g 520 mg 40%
Starbucks · Egg White & Roasted Red Pepper Egg Bites 12 g 470 mg 28.2%
Panda Express · Grilled Teriyaki Chicken 33 g 470 mg 48%
Panera Bread · Cinnamon Crunch Bagel 13 g 460 mg 12.1%
Chick-fil-A · Grilled Nuggets (8 ct) 25 g 440 mg 76.9%
Chipotle · Steak (single portion) 21 g 330 mg 56%
Chipotle · Chicken (single portion) 32 g 310 mg 71.1%
Taco Bell · Crunchy Taco 8 g 300 mg 18.8%
Chick-fil-A · Chick-fil-A Waffle Potato Fries (Medium) 5 g 240 mg 4.8%
Subway · Chocolate Chip Cookie 2 g 120 mg 3.8%
Panera Bread · Greek Yogurt with Berries 16 g 80 mg 25.6%
All 66 items with published sodium data, ranked by sodium.

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 % of calories from protein 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
Grilled Chicken & Smashed Avocado (Fresh Fit, 6")
1 6" sandwich, multigrain bread
 Subway 35g 470 29.8% 7.4g Gold Complete
16
Baja Chicken Protein Pocket
1 pocket, with cheese and suggested sauce
 Subway 24g 330 29.1% 7.3g Gold Complete
17
Grilled Chicken Sandwich
1 sandwich (206g)
 Chick-fil-A 28g 390 28.7% 7.2g Gold Complete
18
Egg White & Roasted Red Pepper Egg Bites
2 bites
 Starbucks 12g 170 28.2% 7.1g Gold Complete
19
Spinach, Feta & Egg White Wrap
1 wrap
 Starbucks 20g 290 27.6% 6.9g Gold Complete
20
Green Goddess Cobb Salad with Chicken
1 whole salad
 Panera Bread 40g 580 27.6% 6.9g Gold Complete
21
Chick-fil-A Chicken Sandwich
1 sandwich (183g)
 Chick-fil-A 29g 420 27.6% 6.9g Gold Complete
22
5 Meat Italian Protein Bowl
1 bowl, no dressing or cheese
 Subway 66g 960 27.5% 6.9g Gold Complete
23
Chili (regular)
1 regular bowl
 Tim Hortons 19g 280 27.1% 6.8g Gold Complete
24
Turkey Bacon, Cheddar & Egg White Sandwich
1 sandwich
 Starbucks 17g 260 26.2% 6.5g Gold Complete
25
Chick-fil-A Cool Wrap
1 wrap (231g)
 Chick-fil-A 43g 660 26.1% 6.5g Gold Complete

Which chain's best order is actually worth it?

Sort every chain by its single highest-Protein-Density item. Chick-fil-A's best pick (76.9%) beats every other chain's best pick on this list — Taco Bell's best item tops out at 22.1%.

Bar chart: 9 fast-food chains ranked by their single highest-Protein-Density menu item. 1. Chick-fil-A — Grilled Nuggets (8 ct), 76.9% (platinum tier), 25g protein, 130 kcal. 2. Chipotle — Chicken (single portion), 71.1% (platinum tier), 32g protein, 180 kcal. 3. Panda Express — Grilled Teriyaki Chicken, 48% (platinum tier), 33g protein, 275 kcal. 4. Subway — Subway Club Protein Bowl, 42.9% (platinum tier), 44g protein, 410 kcal. 5. Starbucks — Caffè Latte (Tall, nonfat milk), 40% (platinum tier), 10g protein, 100 kcal. 6. Panera Bread — Homestyle Chicken Noodle Soup, 31.1% (gold tier), 14g protein, 180 kcal. 7. Tim Hortons — Chili (regular), 27.1% (gold tier), 19g protein, 280 kcal. 8. McDonald's — Quarter Pounder with Cheese, 23.1% (silver tier), 30g protein, 520 kcal. 9. Taco Bell — Power Menu Bowl - Chicken, 22.1% (silver tier), 26g protein, 470 kcal.
Bar chart: 9 fast-food chains ranked by their single highest-Protein-Density menu item. 1. Chick-fil-A — Grilled Nuggets (8 ct), 76.9% (platinum tier), 25g protein, 130 kcal. 2. Chipotle — Chicken (single portion), 71.1% (platinum tier), 32g protein, 180 kcal. 3. Panda Express — Grilled Teriyaki Chicken, 48% (platinum tier), 33g protein, 275 kcal. 4. Subway — Subway Club Protein Bowl, 42.9% (platinum tier), 44g protein, 410 kcal. 5. Starbucks — Caffè Latte (Tall, nonfat milk), 40% (platinum tier), 10g protein, 100 kcal. 6. Panera Bread — Homestyle Chicken Noodle Soup, 31.1% (gold tier), 14g protein, 180 kcal. 7. Tim Hortons — Chili (regular), 27.1% (gold tier), 19g protein, 280 kcal. 8. McDonald's — Quarter Pounder with Cheese, 23.1% (silver tier), 30g protein, 520 kcal. 9. Taco Bell — Power Menu Bowl - Chicken, 22.1% (silver tier), 26g protein, 470 kcal.

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

9 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%)

Menus outside the US

Recipes and portions differ by country, so these chains are ranked on their own pages and left out of the US tables above.

KFC

59 items tracked · Australia and UK menus

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 Apples & Cheese Trio Protein Box is 22g protein for 470 calories. A Quest bar matches the protein at 200. The Protein Density breakdown.

Fast food and protein: common questions

What are the highest protein fast food items?

Per calorie, the top three items across every chain we track are the Chick-fil-A Grilled Nuggets (8 ct) (25g protein, 76.9% Protein Density), the Chipotle Chicken (single portion) (32g protein, 71.1% Protein Density) and the Chipotle Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) (66g protein, 62.9% Protein Density).

Which fast food chain has the best protein options?

Chick-fil-A — its best pick, the Grilled Nuggets (8 ct), reaches 76.9% Protein Density, higher than any other chain's top item. Ranked by each chain's single best item, Chick-fil-A, Chipotle and Panda Express lead the field.

How much protein is in fast food?

Across the 67 fast-food items we track, protein ranges from 2g to 66g per item, depending on the chain and what you order.

Is fast food a good source of protein?

29 of 69 items we track reach Gold tier or better, but 13 fall to Avoid tier — under 15% of calories from protein despite being marketed as a protein source. Some fast food is a genuinely good protein source; most of it isn't. Check Protein Density before you order.

NEXT IN THIS GROUP High-protein eating out, by cuisine 11 cuisines, 98 dishes — same Protein Density scoring, plated instead of drive-thru. OPEN CROSS THE DATASET Beat a burger at home: Tuna, yellowfin (raw, 4 oz) Tuna, yellowfin (raw, 4 oz) hits 89.6% Protein Density at home — often beats the best fast-food order. OPEN UNDERSTAND THE METRIC How Protein Density is calculated The math and tier thresholds behind every score on this page. OPEN

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 Tim Hortons protein lattes, ranked Starbucks protein drinks, ranked Dunkin protein milk drinks, ranked Fast food breakfast, ranked Low calorie fast food, ranked Low carb fast food, ranked Smoothie King protein smoothies, ranked
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.
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