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High protein fast food, ranked by protein per calorie

High protein fast food with at least 30 g of protein and no more than 700 calories, sorted by protein for every calorie. The top rows give you the most protein for the least weight-loss cost.

2026Freshest menu data

Updated Nov 2, 2026

Top picks

340cal

Teriyaki Chicken

P 41 g · C 14 · F 13

Panda Express · 41 g protein

330cal

Garden Fresco Salad

P 39 g · C 19 · F 12

Culver's · 39 g protein

390cal

Cranberry Bacon Bleu Salad

P 46 g · C 18 · F 16

Culver's · 46 g protein

280cal

Grilled Teriyaki Chicken

P 33 g · C 14 · F 10

Panda Express · 33 g protein

High protein, low calorie: under 500

43 meals with 30 g+ protein


Teriyaki ChickenPanda Express · Regular	340	41 g	14 g	13 g	630 mg
Garden Fresco SaladCulver's	330	39 g	19 g	12 g	1,090 mg
Cranberry Bacon Bleu SaladCulver's	390	46 g	18 g	16 g	1,490 mg
Grilled Teriyaki ChickenPanda Express · Regular	280	33 g	14 g	10 g	470 mg
Garden Salad w/ Grilled ChickenWhataburger · Grilled Chicken	290	34 g	12 g	12 g	770 mg
Bo's Chicken Tenders, 4 PieceBojangles · 4 Piece	410	48 g	23 g	14 g	1,630 mg
Chicken Salad BowlChipotle	360	42 g	34 g	9 g	945 mg
Bo's Chicken Tenders, 3 PieceBojangles · 3 Piece	310	36 g	17 g	10 g	1,220 mg
Hash Brown Scramble Bowl with Grilled Filet-No Hash BrownsChick-fil-A · Grilled Filet-No Hash Browns	270	30 g	2 g	16 g	n/a
Parmesan Caesar Salad, EntreeWendy's · Entree	290	32 g	13 g	12 g	820 mg
Subway Club®, Protein BowlSubway · Protein Bowl	410	44 g	16 g	21 g	2,280 mg
Southwest Chicken Salad w/ Grilled ChickenJack in the Box · 430 g	280	30 g	25 g	8 g	810 mg
12 Chick Fil a NuggetsChick-fil-A · 12	380	40 g	16 g	17 g	n/a
Chicken Finger, Nuclear, 5 EachZaxby's · 5 Each	440	46 g	18 g	20 g	2,800 mg
Chicken Finger, Tongue Torch, 5 EachZaxby's · 5 Each	440	46 g	19 g	20 g	2,960 mg
Firehouse Salad with HamFirehouse Subs · Ham	290	30 g	27 g	9 g	950 mg
Cobb Salad with Grilled ChickenWhataburger · Grilled Chicken	430	44 g	10 g	23 g	1,160 mg
Original Recipe Chicken BreastKFC · Original Recipe	390	39 g	11 g	21 g	1,190 mg
#16 Mike's Chicken Philly, BowlJersey Mike's Subs · Bowl	370	37 g	12 g	19 g	1,390 mg
Chicken Cashew SaladCulver's	430	41 g	17 g	23 g	1,020 mg
#55 Big Kahuna Chicken Cheese Steak, BowlJersey Mike's Subs · Bowl	420	40 g	13 g	24 g	1,790 mg
4 Chick n StripsChick-fil-A · 4	410	39 g	22 g	19 g	n/a
Italian Chopped Salad w/ Grilled ChickenFirehouse Subs · 1 Salad	410	39 g	13 g	22 g	1,580 mg
5 Hand-Breaded Chicken TendersCarl's Jr. · 5	440	41 g	21 g	21 g	1,290 mg
5 Hand Breaded Chicken TendersHardee's · 5	440	41 g	21 g	21 g	1,290 mg
Sweet Onion Teriyaki Chicken®, Protein BowlSubway · Protein Bowl	470	42 g	41 g	18 g	1,860 mg
Hash Brown Scramble Bowl with Spicy Chicken-No Hash BrownsChick-fil-A · Spicy Chicken-No Hash Browns	350	31 g	9 g	22 g	n/a
Cobb Salad, EntreeWendy's · Entree	420	37 g	16 g	23 g	870 mg
Garden Salad w/ WhatachicknWhataburger · Whatachickn	400	35 g	22 g	20 g	700 mg
Spicy Crispy Chicken BreastKFC · Spicy Crispy	350	30 g	11 g	20 g	1,100 mg
Grilled Chicken SandwichBurger King · 214 g	410	35 g	43 g	15 g	940 mg
Caribbean Jerk Chicken BowlTropical Smoothie Cafe	420	35 g	41 g	12 g	990 mg
Seasoned Steak & Fresh Avocado, 6-inchSubway · 6-inch	430	35 g	45 g	14 g	1,040 mg
#17 Mike's Famous Philly, BowlJersey Mike's Subs · Bowl	430	35 g	13 g	28 g	1,370 mg
Grilled Chicken SandwichZaxby's	470	38 g	35 g	20 g	1,440 mg
Chicken Caesar SaladPizza Hut	410	33 g	30 g	21 g	1,150 mg
Garden Salad with Spicy ChickenWhataburger · Spicy Chicken	400	32 g	22 g	21 g	1,070 mg
Turkey Bacon Ranch SandwichTropical Smoothie Cafe	500	39 g	51 g	18 g	1,510 mg
Grilled Chicken & Fresh Avocado, 6-inchSubway · 6-inch	450	35 g	44 g	16 g	800 mg
#56 Big Kahuna Cheese Steak, BowlJersey Mike's Subs · Bowl	490	38 g	14 g	33 g	1,760 mg
Mccrispy Strips (3 Piece)McDonald's · 198 g	400	31 g	24 g	20 g	1,320 mg
Buffalo Chicken BowlTropical Smoothie Cafe	440	34 g	17 g	26 g	2,560 mg
Bo Bites SaladBojangles	430	33 g	21 g	24 g	700 mg

All high protein fast food

60 meals, 30 g+ protein, up to 700 calories


Teriyaki ChickenPanda Express · Regular	340	41 g	14 g	13 g	630 mg
Garden Fresco SaladCulver's	330	39 g	19 g	12 g	1,090 mg
Cranberry Bacon Bleu SaladCulver's	390	46 g	18 g	16 g	1,490 mg
Grilled Teriyaki ChickenPanda Express · Regular	280	33 g	14 g	10 g	470 mg
Bo's Chicken Tenders, 5 PieceBojangles · 5 Piece	510	60 g	29 g	17 g	2,040 mg
Garden Salad w/ Grilled ChickenWhataburger · Grilled Chicken	290	34 g	12 g	12 g	770 mg
Bo's Chicken Tenders, 4 PieceBojangles · 4 Piece	410	48 g	23 g	14 g	1,630 mg
Chicken Salad BowlChipotle	360	42 g	34 g	9 g	945 mg
Bo's Chicken Tenders, 3 PieceBojangles · 3 Piece	310	36 g	17 g	10 g	1,220 mg
Hash Brown Scramble Bowl with Grilled Filet-No Hash BrownsChick-fil-A · Grilled Filet-No Hash Browns	270	30 g	2 g	16 g	n/a
Parmesan Caesar Salad, EntreeWendy's · Entree	290	32 g	13 g	12 g	820 mg
Subway Club®, Protein BowlSubway · Protein Bowl	410	44 g	16 g	21 g	2,280 mg
Southwest Chicken Salad w/ Grilled ChickenJack in the Box · 430 g	280	30 g	25 g	8 g	810 mg
12 Chick Fil a NuggetsChick-fil-A · 12	380	40 g	16 g	17 g	n/a
Chicken Finger, Nuclear, 5 EachZaxby's · 5 Each	440	46 g	18 g	20 g	2,800 mg
Chicken Finger, Tongue Torch, 5 EachZaxby's · 5 Each	440	46 g	19 g	20 g	2,960 mg
Firehouse Salad with HamFirehouse Subs · Ham	290	30 g	27 g	9 g	950 mg
Cobb Salad with Grilled ChickenWhataburger · Grilled Chicken	430	44 g	10 g	23 g	1,160 mg
Original Recipe Chicken BreastKFC · Original Recipe	390	39 g	11 g	21 g	1,190 mg
#16 Mike's Chicken Philly, BowlJersey Mike's Subs · Bowl	370	37 g	12 g	19 g	1,390 mg
Chicken Cashew SaladCulver's	430	41 g	17 g	23 g	1,020 mg
#55 Big Kahuna Chicken Cheese Steak, BowlJersey Mike's Subs · Bowl	420	40 g	13 g	24 g	1,790 mg
4 Chick n StripsChick-fil-A · 4	410	39 g	22 g	19 g	n/a
Italian Chopped Salad w/ Grilled ChickenFirehouse Subs · 1 Salad	410	39 g	13 g	22 g	1,580 mg
5 Hand-Breaded Chicken TendersCarl's Jr. · 5	440	41 g	21 g	21 g	1,290 mg
5 Hand Breaded Chicken TendersHardee's · 5	440	41 g	21 g	21 g	1,290 mg
Chicken Finger, Teriyaki, 5 EachZaxby's · 5 Each	510	47 g	35 g	20 g	2,690 mg
Chicken Finger, Buffalo Garlic Blaze, 5 EachZaxby's · 5 Each	510	46 g	18 g	28 g	3,260 mg
Chicken Finger, Sweet & Spicy, 5 EachZaxby's · 5 Each	510	46 g	36 g	21 g	2,380 mg
Sweet Onion Teriyaki Chicken®, Protein BowlSubway · Protein Bowl	470	42 g	41 g	18 g	1,860 mg
Hash Brown Scramble Bowl with Spicy Chicken-No Hash BrownsChick-fil-A · Spicy Chicken-No Hash Browns	350	31 g	9 g	22 g	n/a
Cobb Salad, EntreeWendy's · Entree	420	37 g	16 g	23 g	870 mg
Garden Salad w/ WhatachicknWhataburger · Whatachickn	400	35 g	22 g	20 g	700 mg
Spicy Crispy Chicken BreastKFC · Spicy Crispy	350	30 g	11 g	20 g	1,100 mg
The Grilled House ZaladZaxby's	560	48 g	34 g	27 g	1,600 mg
Grilled Chicken SandwichBurger King · 214 g	410	35 g	43 g	15 g	940 mg
The Grilled Cobb ZaladZaxby's	680	58 g	35 g	35 g	1,820 mg
Caribbean Jerk Chicken BowlTropical Smoothie Cafe	420	35 g	41 g	12 g	990 mg
Cobb Salad with Whatachick'nWhataburger · Whatachick'n	540	45 g	20 g	31 g	1,090 mg
Seasoned Steak & Fresh Avocado, 6-inchSubway · 6-inch	430	35 g	45 g	14 g	1,040 mg
#17 Mike's Famous Philly, BowlJersey Mike's Subs · Bowl	430	35 g	13 g	28 g	1,370 mg
Grilled Chicken SandwichZaxby's	470	38 g	35 g	20 g	1,440 mg
Chicken Caesar SaladPizza Hut	410	33 g	30 g	21 g	1,150 mg
Garden Salad with Spicy ChickenWhataburger · Spicy Chicken	400	32 g	22 g	21 g	1,070 mg
Crispy Chicken Nuggets - 10 PieceTaco Bell	640	51 g	50 g	26 g	2,140 mg
Buffalo Boneless Wings, 10 wingsPapa John's · 10 wings	630	50 g	44 g	29 g	2,840 mg
Roast Beef, Protein BowlSubway · Protein Bowl	610	48 g	14 g	42 g	1,540 mg
Half Pound Roast BeefArby's	610	48 g	38 g	30 g	2,040 mg
Chicken Burrito BowlChipotle	650	51 g	68 g	21 g	1,210 mg
Cobb Salad with Spicy ChickenWhataburger · Spicy Chicken	550	43 g	21 g	32 g	1,420 mg
Turkey Bacon Ranch SandwichTropical Smoothie Cafe	500	39 g	51 g	18 g	1,510 mg
Grilled Chicken & Fresh Avocado, 6-inchSubway · 6-inch	450	35 g	44 g	16 g	800 mg
Honey Chipotle Boneless Wings, 10 wingsPapa John's · 10 wings	630	49 g	52 g	26 g	2,100 mg
#56 Big Kahuna Cheese Steak, BowlJersey Mike's Subs · Bowl	490	38 g	14 g	33 g	1,760 mg
Mccrispy Strips (3 Piece)McDonald's · 198 g	400	31 g	24 g	20 g	1,320 mg
Grilled Chicken, Protein BowlSubway · Protein Bowl	620	48 g	12 g	44 g	960 mg
Mccrispy Strips (4 Piece)McDonald's · 264 g	530	41 g	32 g	26 g	1,760 mg
Buffalo Chicken BowlTropical Smoothie Cafe	440	34 g	17 g	26 g	2,560 mg
Bacon and Swiss Flame-Grilled Chicken SandwichBurger King	560	43 g	45 g	28 g	1,590 mg
Bo Bites SaladBojangles	430	33 g	21 g	24 g	700 mg

How we ranked

Protein per calorie is the fairest test for high protein fast food: a 1,200 calorie platter always has a lot of protein. We divided protein by calories for every meal with 30 g or more and sorted by that number.

The fast food with the most protein for its calories is usually grilled chicken, salads with chicken and protein bowls. High protein low calorie fast food and high protein low fat fast food come from the same list: grilled entrées without cheese and creamy sauces.

Eat fast food. Still lose weight.

On this list alone, the Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns at Chick-fil-A is 270 calories and the The Grilled Cobb Zalad at Zaxby's is 680. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Orders that fit, marked at every chain15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

Which fast food has the most protein per calorie?

The Teriyaki Chicken at Panda Express: 41 g of protein in 340 calories.

How much protein should a meal have when losing weight?

Many plans aim for 25 to 40 g per meal. MenuTrim sets your own protein target from your weight and goal.

Is grilled chicken always the best choice?

Usually it gives the most protein per calorie, but sauces and dressings can add 100 to 300 calories. Check the full numbers before you order.

More guides

Healthy fast food options: the best order at 35 chainsLow calorie fast food: real meals under 400 and 500 caloriesLow sodium fast food that still fills you upThe healthiest fast food breakfast, by the numbersLow carb fast food and keto friendly optionsLow calorie Taco Bell: meals under 500 caloriesLow calorie McDonald's: meals under 500 caloriesLow calorie Panda Express: meals under 500 caloriesHealthy Chipotle bowls, rankedLow calorie Starbucks drinksStarbucks protein drinks, ranked

Numbers come from MenuTrim's database, built from each chain's published nutrition information for the 2026 menu. Recipes change, so check with the restaurant if it matters. Not medical advice.