High protein, low calorie fast food
62 items from 11 chains with 15g+ protein at 500 kcal or less, ranked by grams of protein per 100 kcal.
Want a full-day plan instead? Use the protein intake calculator, browse high protein, low calorie foods, or see how to order on a GLP-1 in our eating out guide. Counting carbs instead? See low carb fast food, ranked.
Under 300 calories
19 items, best protein per 100 kcal first.
| Item | Protein | Calories | g per 100 kcal | Density | Quality |
|---|---|---|---|---|---|
| Grilled Nuggets (8 ct) Chick-fil-A · 8 pieces (95g) | 25g | 130 | 19.2 | 76.9% Platinum | Complete |
| Chicken (single portion) Chipotle · 4 oz portion | 32g | 180 | 17.8 | 71.1% Platinum | Complete |
| Barbacoa (single portion) Chipotle · 4 oz portion | 24g | 170 | 14.1 | 56.5% Platinum | Complete |
| Steak (single portion) Chipotle · 4 oz portion | 21g | 150 | 14 | 56% Platinum | Complete |
| Grilled Teriyaki Chicken Panda Express · 1 entree (6.0 oz) | 33g | 275 | 12 | 48% Platinum | Complete |
| Chick-fil-A Nuggets (8 ct) Chick-fil-A · 8 pieces (113g) | 27g | 250 | 10.8 | 43.2% Platinum | Complete |
| Broccoli Beef Panda Express · 1 entree (5.44 oz) | 15g | 150 | 10 | 40% Platinum | Complete |
| Original Recipe Chicken (1 piece) KFC · 1 piece, average | 22g | 241 | 9.1 | 36.5% Gold | Complete |
| Zinger Fillet Piece KFC · 1 serve (97 g) | 20.4g | 224 | 9.1 | 36.4% Gold | Complete |
| 1 Piece of Chicken KFC · 1 serve (87 g) | 20.4g | 235 | 8.7 | 34.7% Gold | Complete |
| Original Crispy Fillet Piece KFC · 1 serve (95 g) | 18.9g | 224 | 8.4 | 33.7% Gold | Complete |
| Kids Burger KFC · 1 burger | 18g | 258 | 7 | 27.9% Gold | Complete |
| Spinach, Feta & Egg White Wrap Starbucks · 1 wrap | 20g | 290 | 6.9 | 27.6% Gold | Complete |
| Chili (regular) Tim Hortons · 1 regular bowl | 19g | 280 | 6.8 | 27.1% Gold | Complete |
| Mini Burger KFC · 1 burger | 18g | 277 | 6.5 | 26% Gold | Complete |
| Turkey Bacon, Cheddar & Egg White Sandwich Starbucks · 1 sandwich | 17g | 260 | 6.5 | 26.2% Gold | Complete |
| Greek Yogurt with Berries Panera Bread · 1 parfait | 16g | 250 | 6.4 | 25.6% Gold | Complete |
| Bacon & Gruyère Egg Bites Starbucks · 2 bites | 19g | 300 | 6.3 | 25.3% Gold | Complete |
| BBQ Mini Wrap KFC · 1 mini wrap | 17.6g | 294 | 6 | 23.9% Silver | Complete |
301 to 400 calories
15 items, best protein per 100 kcal first.
| Item | Protein | Calories | g per 100 kcal | Density | Quality |
|---|---|---|---|---|---|
| 3 Pieces Wicked Boneless KFC · 1 serve (144 g) | 28.2g | 343 | 8.2 | 32.9% Gold | Complete |
| Baja Chicken Protein Pocket Subway · 1 pocket, with cheese and suggested sauce | 24g | 330 | 7.3 | 29.1% Gold | Complete |
| Grilled Chicken Sandwich Chick-fil-A · 1 sandwich (206g) | 28g | 390 | 7.2 | 28.7% Gold | Complete |
| Chicken Bacon Protein Pocket Starbucks · 1 pocket (124 g) | 20g | 310 | 6.5 | 25.8% Gold | Complete |
| Chipotle Philly Salad Subway · 1 salad, no dressing | 25g | 400 | 6.3 | 25% Gold | Complete |
| Regular Popcorn Chicken KFC · 1 regular serving | 18g | 307 | 5.9 | 23.5% Silver | Complete |
| 3 Wicked Wings KFC · 1 serve (124 g) | 22.6g | 389 | 5.8 | 23.2% Silver | Complete |
| Grilled Chicken Habanero Wrap Tim Hortons · 1 wrap | 22g | 380 | 5.8 | 23.2% Silver | Complete |
| McDouble McDonald's · 1 burger | 22g | 400 | 5.5 | 22% Silver | Complete |
| Egg McMuffin McDonald's · 1 sandwich | 17g | 310 | 5.5 | 21.9% Silver | Complete |
| Flamin' Mini Wrap KFC · 1 mini wrap | 17.6g | 325 | 5.4 | 21.7% Silver | Complete |
| Bacon, Egg & Cheese English Muffin Tim Hortons · 1 sandwich | 19g | 360 | 5.3 | 21.1% Silver | Complete |
| Kung Pao Chicken Panda Express · 1 entree (6.73 oz) | 17g | 320 | 5.3 | 21.3% Silver | Complete |
| 6 Nuggets KFC · 1 serve (125 g) | 16.2g | 311 | 5.2 | 20.8% Silver | Complete |
| Regular Popcorn Chicken KFC · 1 serve (114 g) | 19.3g | 393 | 4.9 | 19.6% Silver | Complete |
401 to 500 calories
28 items, best protein per 100 kcal first.
| Item | Protein | Calories | g per 100 kcal | Density | Quality |
|---|---|---|---|---|---|
| Double Chicken Salad (supergreens, fajita veg, tomato salsa, no dressing) Chipotle · 1 salad as described | 66g | 420 | 15.7 | 62.9% Platinum | Complete |
| Subway Club Protein Bowl Subway · 1 bowl, no dressing or cheese | 44g | 410 | 10.7 | 42.9% Platinum | Complete |
| Grilled Chicken & Smashed Avocado (Fresh Fit, 6") Subway · 1 6" sandwich, multigrain bread | 35g | 470 | 7.4 | 29.8% Gold | Complete |
| Chick-fil-A Chicken Sandwich Chick-fil-A · 1 sandwich (183g) | 29g | 420 | 6.9 | 27.6% Gold | Complete |
| Fillet Burger KFC · 1 burger | 28.8g | 463 | 6.2 | 24.9% Silver | Complete |
| Smokey BBQ Twister KFC · 1 twister | 28.7g | 482 | 6 | 23.8% Silver | Complete |
| Large Popcorn Chicken KFC · 1 large serving | 28g | 478 | 5.9 | 23.4% Silver | Complete |
| Grilled Chicken Salad Subway · 1 salad, no dressing | 26g | 440 | 5.9 | 23.6% Silver | Complete |
| Sweet Chilli Twister KFC · 1 twister | 28.7g | 492 | 5.8 | 23.3% Silver | Complete |
| Zinger Burger KFC · 1 serve (185 g) | 26.2g | 448 | 5.8 | 23.4% Silver | Complete |
| Zinger Crunch Bowl KFC · 1 serve (278 g) | 23.2g | 415 | 5.6 | 22.4% Silver | Complete |
| Chicken McNuggets (10 pc) McDonald's · 10 pieces | 23g | 410 | 5.6 | 22.4% Silver | Complete |
| Power Menu Bowl - Chicken Taco Bell · 1 bowl | 26g | 470 | 5.5 | 22.1% Silver | Complete |
| Original Crispy Burger KFC · 1 serve (183 g) | 24.7g | 448 | 5.5 | 22.1% Silver | Complete |
| Original Tenders Crunch Bowl KFC · 1 serve (293 g) | 25.5g | 475 | 5.4 | 21.5% Silver | Complete |
| 6" Black Forest Ham, Egg & Cheese Subway · 6" sandwich (Artisan Italian) | 26g | 500 | 5.2 | 20.8% Silver | Complete |
| Sausage, Egg & Cheese English Muffin Tim Hortons · 1 sandwich | 23g | 450 | 5.1 | 20.4% Silver | Complete |
| Zinger Burger KFC · 1 burger | 23g | 468 | 4.9 | 19.7% Silver | Complete |
| Turkey Sausage Sandwich on English Muffin Dunkin' · 1 sandwich | 22g | 460 | 4.8 | 19.1% Silver | Complete |
| Apples & Cheese Trio Protein Box Starbucks · 1 box (225 g) | 22g | 470 | 4.7 | 18.7% Silver | Complete |
| Bacon, Egg & Cheese on Croissant Panera Bread · 1 sandwich | 22g | 480 | 4.6 | 18.3% Silver | Complete |
| 6" Egg & Cheese Subway · 6" sandwich (Artisan Italian) | 21g | 470 | 4.5 | 17.9% Silver | Complete |
| Bacon, Egg & Cheese on English Muffin Dunkin' · 1 sandwich | 19g | 420 | 4.5 | 18.1% Silver | Complete |
| Sausage McMuffin with Egg McDonald's · 1 sandwich | 21g | 480 | 4.4 | 17.5% Silver | Complete |
| Bacon, Egg & Cheese Biscuit McDonald's · 1 biscuit (regular) | 19g | 460 | 4.1 | 16.5% Silver | Complete |
| Chick-fil-A Chicken Biscuit Chick-fil-A · 1 biscuit (153g) | 19g | 460 | 4.1 | 16.5% Silver | Complete |
| Egg & Cheese on Plain Bagel Dunkin' · 1 sandwich | 19g | 460 | 4.1 | 16.5% Silver | Complete |
| Beefy 5-Layer Burrito Taco Bell · 1 burrito | 18g | 490 | 3.7 | 14.7% Avoid | Complete |
Low calorie fast food protein: common questions
What is the highest protein, lowest calorie fast food?
Ranked by protein per 100 kcal across 11 chains, the Chick-fil-A Grilled Nuggets (8 ct) comes first with 25g protein for 130 kcal (19.2g per 100 kcal).
How much protein can I get under 300 calories at a fast food restaurant?
The Panda Express Grilled Teriyaki Chicken gives 33g of protein at 275 kcal, the most of any item under 300 kcal in this ranking. 19 items qualify in that tier.
Which chains have the best low calorie, high protein options?
Chains in the ranking: Chick-fil-A, Chipotle, Panda Express, Subway, KFC, Starbucks, Tim Hortons, Panera Bread, McDonald's, Taco Bell, Dunkin'. Across the 62 qualifying items, Chick-fil-A holds the top spot.
How is this ranked?
Items need at least 15g of protein and at most 500 kcal. They are sorted by grams of protein per 100 kcal, then grouped by calorie cap (300, 400, 500 kcal). All figures come from each chain's official published nutrition information; beverages are excluded.
Sources: Chick-fil-A, Chipotle, Panda Express, Subway, KFC, Starbucks, Tim Hortons, Panera Bread, McDonald's, Taco Bell, Dunkin'.
Values come from each chain's official published nutrition information and reflect standard preparations;
location and customization change the numbers. US menus. Beverages are excluded.
Always confirm on the restaurant's nutrition page before relying on a figure. See methodology. This page is general information, not medical advice.