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Low calorie fast food: real meals under 400 and 500 calories

Low calorie fast food that is still a meal: everything here has at least 15 g of protein. Sorted by protein per calorie, so the most filling low cal options come first.

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

Low calorie fast food under 400 calories

80 meals


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
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
Southwest Chicken Salad w/ Grilled ChickenJack in the Box · 430 g	280	30 g	25 g	8 g	810 mg
Steak SaladChipotle	215	23 g	13 g	6 g	995 mg
12 Chick Fil a NuggetsChick-fil-A · 12	380	40 g	16 g	17 g	n/a
Firehouse Salad with HamFirehouse Subs · Ham	290	30 g	27 g	9 g	950 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
3 Hand-Breaded Chicken TendersCarl's Jr. · 3	260	25 g	13 g	13 g	770 mg
3 Hand Breaded Chicken TendersHardee's · 3	260	25 g	13 g	13 g	770 mg
3 Chick n StripsChick-fil-A · 3	310	29 g	16 g	14 g	n/a
Caesar Side Salad with ChickenPizza Hut · Chicken	310	28 g	16 g	17 g	880 mg
Egg White GrillChick-fil-A	300	27 g	29 g	8 g	n/a
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
Hash Brown Scramble Bowl with Nuggets-No Hash BrownsChick-fil-A · Nuggets-No Hash Browns	320	28 g	7 g	20 g	n/a
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
Garden Side Salad with ChickenPizza Hut · Chicken	320	27 g	22 g	16 g	830 mg
Crispy Chicken Nuggets - 5 PieceTaco Bell	320	26 g	25 g	13 g	1,080 mg
Garden Salad with Spicy ChickenWhataburger · Spicy Chicken	400	32 g	22 g	21 g	1,070 mg
Mccrispy Strips (3 Piece)McDonald's · 198 g	400	31 g	24 g	20 g	1,320 mg
Sweet Onion Teriyaki Chicken®, SaladSubway · Salad	300	23 g	33 g	10 g	1,100 mg
Bo Bites 6 Piece A la carteBojangles	320	24 g	18 g	18 g	760 mg
Thai Chicken BowlTropical Smoothie Cafe	380	28 g	39 g	13 g	1,280 mg
Hash Brown Scramble Bowl with Bacon-No Hash BrownsChick-fil-A · Bacon-No Hash Browns	300	22 g	2 g	22 g	n/a
Original Chicken Tenders, 2 PieceCulver's · 2 Piece	260	19 g	21 g	11 g	780 mg
Baja Chicken Protein PocketSubway · 184 g	330	24 g	30 g	13 g	750 mg
Grilled Chicken SandwichChick-fil-A	390	28 g	45 g	11 g	n/a
Spinach, Feta & Egg White WrapStarbucks	290	20 g	34 g	8 g	840 mg
Ham & Turkey Stacker, 6-inchSubway · 6-inch	290	20 g	42 g	5 g	1,000 mg
Green Goddess Cobb Salad with Chicken - HalfPanera Bread · Half	290	20 g	15 g	17 g	990 mg
Engineer, SmallFirehouse Subs · Small	350	24 g	31 g	18 g	1,160 mg
Turkey & Ranch Delite, 6-inchSubway · 6-inch	380	26 g	41 g	13 g	1,140 mg
Ham & Swiss MeltArby's	380	26 g	40 g	13 g	1,370 mg
Original Recipe Chicken ThighKFC · Original Recipe	280	19 g	8 g	19 g	910 mg
Extra Crispy Chicken ThighKFC · Extra Crispy	330	22 g	9 g	23 g	700 mg
Cobb SaladWhataburger · Plain	300	20 g	8 g	21 g	610 mg
Turkey & Ham Protein PocketSubway · 193 g	320	21 g	32 g	11 g	1,260 mg
Chicken Bacon Protein PocketStarbucks · 124 g	310	20 g	29 g	13 g	880 mg
Ellenos® Muesli Yogurt – No Added SugarStarbucks · 198 g	280	18 g	28 g	11 g	140 mg
Classic Roast BeefArby's	360	23 g	37 g	14 g	970 mg
Corned Beef - SmallFirehouse Subs · Small	360	23 g	27 g	19 g	970 mg
Rookie Spicy Cajun ChickenFirehouse Subs	360	23 g	28 g	18 g	1,420 mg
Bacon & Gruyère Egg BitesStarbucks	300	19 g	9 g	20 g	680 mg
Breakfast Big Fat Taco (Carnitas)Del Taco	380	24 g	29 g	20 g	380 mg
3-Cheese Chicken Flatbread MeltTaco Bell	320	20 g	30 g	14 g	750 mg
Spicy Nacho Chicken, SaladSubway · Salad	320	20 g	20 g	19 g	1,220 mg
Chipotle Philly, SaladSubway · Salad	400	25 g	15 g	28 g	1,260 mg
Chicken Parm SandwichDomino's · 1/2 Sandwich	400	25 g	38 g	15 g	1,050 mg
Rookie Grilled Chicken BreastFirehouse Subs	370	23 g	29 g	18 g	1,220 mg
Butter Chicken Pizza, Epic Stuffed CrustPapa John's	370	23 g	39 g	10 g	930 mg
Large ChiliTim Hortons · Large	370	23 g	27 g	19 g	1,080 mg
Jack's Deals, Jack Wrap, Classic GrilledJack in the Box	290	18 g	26 g	13 g	930 mg
Jack's Deals, Jack Wrap, Spicy GrilledJack in the Box	290	18 g	26 g	12 g	970 mg
Hash Brown Scramble Bowl with Sausage-No Hash BrownsChick-fil-A · Sausage-No Hash Browns	340	21 g	2 g	27 g	n/a
Regular ChiliTim Hortons · Regular	310	19 g	23 g	16 g	900 mg
Bacon & Cheddar Omelet BitesDunkin'	280	17 g	7 g	19 g	520 mg
Rookie USDA Choice Corned Beef BrisketFirehouse Subs	380	23 g	28 g	19 g	1,290 mg
Firehouse Chili - BowlFirehouse Subs	300	18 g	22 g	15 g	850 mg
Firehouse Hero, SmallFirehouse Subs · Small	400	24 g	33 g	19 g	1,300 mg
The Del Taco, SoftDel Taco · 134 g	290	17 g	16 g	17 g	610 mg
Original Hot Ham ‘N’ Cheese SandwichHardee's	360	21 g	51 g	9 g	1,380 mg
Asian Sesame Chicken - HalfPanera Bread · Plain · Half	260	15 g	17 g	15 g	950 mg
Hot Buffalo WingsDomino's	260	15 g	9 g	20 g	1,520 mg
Double StackWendy's	400	23 g	25 g	23 g	760 mg
#5 Vito® (Little John - 6.5")Jimmy John's	280	16 g	26 g	12 g	940 mg
Frittata - Five Cheese & BaconPanera Bread	300	17 g	9 g	22 g	1,120 mg
Bean & Cheese CupDel Taco	300	17 g	42 g	6 g	770 mg
McDoubleMcDonald's · 150 g	390	22 g	32 g	20 g	920 mg
Ellenos Muesli YogurtStarbucks · 198 g	340	19 g	38 g	13 g	125 mg
Chick n MinisChick-fil-A	360	20 g	41 g	13 g	1,060 mg
Cantina Chicken Crispy TacoTaco Bell	270	15 g	19 g	15 g	520 mg
New York Steamer, SmallFirehouse Subs · Small	360	20 g	25 g	20 g	1,090 mg

400 to 500 calories

80 meals


Bo's Chicken Tenders, 4 PieceBojangles · 4 Piece	410	48 g	23 g	14 g	1,630 mg
Subway Club®, Protein BowlSubway · Protein Bowl	410	44 g	16 g	21 g	2,280 mg
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
Cobb Salad with Grilled ChickenWhataburger · Grilled Chicken	430	44 g	10 g	23 g	1,160 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
Cobb Salad, EntreeWendy's · Entree	420	37 g	16 g	23 g	870 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
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
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
Charbroiled BBQ Chicken SandwichCarl's Jr. · 238 g	430	33 g	57 g	8 g	1,350 mg
Seasoned Steak & Smashed Avocado, 6-inchSubway · 6-inch	460	35 g	45 g	16 g	1,170 mg
Beef Pot RoastCulver's	410	31 g	40 g	13 g	740 mg
Bo Bites 9 Piece A la carteBojangles	480	36 g	27 g	27 g	1,140 mg
Grilled Chicken SandwichCulver's	480	36 g	40 g	19 g	1,280 mg
#16 Halal Chicken Philly, BowlJersey Mike's Subs · Bowl	440	33 g	11 g	30 g	1,350 mg
Grilled Chicken & Smashed Avocado, 6-inchSubway · 6-inch	470	35 g	44 g	19 g	930 mg
Baja Chicken BowlTropical Smoothie Cafe	470	35 g	36 g	20 g	1,410 mg
Chicken Garden SaladPizza Hut	430	32 g	39 g	19 g	1,030 mg
Hash Brown Scramble Bowl with Grilled FiletChick-fil-A · Grilled Filet	420	31 g	15 g	26 g	n/a
Buttery Parmesan Chicken Sandwich, GrilledCulver's	490	36 g	42 g	19 g	1,120 mg
#55 Halal Big Kahuna Chicken Cheese Steak, BowlJersey Mike's Subs · Bowl	490	36 g	12 g	34 g	1,740 mg
Apple Pecan Salad, EntreeWendy's · Entree	450	32 g	28 g	24 g	1,090 mg
Grilled Chicken Club with No CheeseChick-fil-A · No Cheese	440	31 g	45 g	15 g	n/a
Hash Brown Scramble Burrito with Grilled Filet-No Hash BrownsChick-fil-A · Grilled Filet-No Hash Browns	500	35 g	34 g	26 g	n/a
Green Goddess Chicken WrapPanera Bread	460	32 g	46 g	18 g	1,340 mg
Turkey & Cheddar WrapPanera Bread	460	32 g	38 g	22 g	1,160 mg
Grilled Chicken Club with AmericanChick-fil-A · American	490	34 g	45 g	19 g	n/a
#56 Halal Big Kahuna Cheese Steak, BowlJersey Mike's Subs · Bowl	490	34 g	11 g	36 g	1,760 mg
Chick Fil a Chicken SandwichChick-fil-A	420	29 g	41 g	18 g	n/a
#4 Ham, Egg and Cheese, White Bread, MiniJersey Mike's Subs · Mini	480	33 g	37 g	23 g	1,490 mg
Garden Salad with Crispy Chicken StripsJack in the Box · Crispy Chicken Strips	410	28 g	28 g	21 g	1,330 mg
#11 Grilled Chicken Sandwich with MayonnaiseWhataburger · Mayonnaise	470	32 g	42 g	20 g	980 mg
#4 Ham, Egg and Cheese, Rosemary Parmesan Bread, MiniJersey Mike's Subs	500	34 g	38 g	24 g	1,530 mg
Chick-Fil-A Deluxe Sandwich with No CheeseChick-fil-A · No Cheese	430	29 g	43 g	18 g	n/a
Sweet Onion Teriyaki Chicken®, 6-inchSubway · 6-inch	430	29 g	55 g	11 g	1,250 mg
Big Hot Ham ‘N’ Cheese SandwichHardee's	460	31 g	50 g	15 g	2,210 mg
#4 Ham, Egg and Cheese, Seeded Italian Bread, MiniJersey Mike's Subs	490	33 g	37 g	23 g	1,490 mg
Frontega Chicken WrapPanera Bread	450	30 g	37 g	22 g	1,170 mg
Chicken Caesar WrapPanera Bread · Chicken Caesar Wrap	480	32 g	41 g	22 g	1,510 mg
#4 Ham, Egg and Cheese, Wheat Bread, MiniJersey Mike's Subs	500	33 g	37 g	23 g	1,470 mg
Taco Salad with Fresh Guac (Carne Asada Steak)Del Taco · Fresh Guac (Carne Asada Steak)	440	29 g	23 g	26 g	1,510 mg
Slim 2 - Roast Beef (8")Jimmy John's	440	29 g	65 g	6 g	1,180 mg
Buffalo Chicken WrapTim Hortons	440	29 g	35 g	21 g	1,100 mg
Chicken, Egg & Cheese MuffinChick-fil-A	410	27 g	36 g	18 g	n/a
Slim 4 - Turkey (8")Jimmy John's	410	27 g	65 g	4 g	1,230 mg
Chick Fil a Deluxe SandwichChick-fil-A · Plain	490	32 g	43 g	22 g	1,700 mg
Taco Salad, EntreeWendy's · Entree	480	31 g	29 g	28 g	1,210 mg
Hash Brown Scramble Bowl with Spicy ChickenChick-fil-A · Spicy Chicken	500	32 g	21 g	32 g	n/a
Southwest Salad with Crispy Chicken StripsJack in the Box	500	32 g	44 g	22 g	1,340 mg
Big Hot Pastrami, SaladSubway · Salad	410	26 g	15 g	30 g	1,930 mg
North Atlantic Cod Value Basket, 2 PieceCulver's · 2 Piece	410	26 g	21 g	24 g	530 mg
Spicy Chicken SandwichChick-fil-A	450	28 g	45 g	19 g	n/a
Santa Fe Chicken DillaTropical Smoothie Cafe	450	28 g	46 g	18 g	1,140 mg
Roast Beef, 6-inchSubway · 6-inch	500	31 g	44 g	23 g	1,120 mg
Subway Club®, 6-inchSubway · 6-inch	500	31 g	43 g	24 g	1,520 mg
Taco Salad with Fresh Guac (Grilled Chicken)Del Taco · Fresh Guac (Grilled Chicken)	420	26 g	22 g	26 g	1,270 mg
Hash Brown Scramble BowlChick-fil-A · Plain	470	29 g	19 g	30 g	n/a
Chicken & Bacon Ranch, SaladSubway · Salad	490	30 g	14 g	36 g	1,020 mg
Chipotle Philly, 6-inchSubway · 6-inch	490	30 g	44 g	22 g	1,440 mg
#7 Turkey and Provolone, BowlJersey Mike's Subs · Bowl	490	30 g	8 g	38 g	1,130 mg
Spicy Deluxe Sandwich with No CheeseChick-fil-A · No Cheese	460	28 g	46 g	19 g	n/a
Bacon Double StackWendy's	430	26 g	25 g	25 g	870 mg
Classic Chicken SandwichWendy's	480	29 g	44 g	21 g	1,320 mg
Bacon Double CheeseburgerBurger King · 139 g	500	30 g	31 g	29 g	1,210 mg
#6 Halal Roast Beef and Provolone, Rosemary Parmesan Bread, MiniJersey Mike's Subs · Mini	500	30 g	41 g	25 g	1,280 mg

How we ranked

A low calorie fast food meal is easy to find if it is a side salad. We kept only meals with at least 15 g of protein, so all the low calorie fast food options here keep you full, and the low calorie fast food meals under 500 calories follow below.

For most people losing weight, 400 to 600 calories per meal fits a daily budget of 1,500 to 2,000. MenuTrim sets your own per-meal limit from your goal.

Eat fast food. Still lose weight.

On this list alone, the Steak Salad at Chipotle is 215 calories and the Turkey Bacon Ranch Sandwich at Tropical Smoothie Cafe is 500. 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

What is the lowest calorie fast food meal?

The Steak Salad at Chipotle has 215 calories with 23 g of protein.

Is 500 calories a good number for a fast food meal?

For many people losing weight, 400 to 600 calories per meal fits a daily budget of 1,500 to 2,000. MenuTrim sets a per-meal limit from your own plan.

More guides

Healthy fast food options: the best order at 35 chainsHigh protein fast food, ranked by protein per calorieLow 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.