DATA-DRIVEN GUIDE

Fast-food meals with at least 30g of protein

Every item below has at least 30g of protein. Results prioritize fewer calories per gram of protein, not a subjective "healthiest" label.Menu data is reviewed daily. Nutrition can vary by location and customization.

Chick-fil-a

30 Piece Grilled Nuggets

Bite-sized pieces of freshly marinated boneless breast of chicken, grilled for a tender and juicy backyard-smoky taste. Available with guest's choice of dipping sauce.

Calories: 510
Protein: 98g
Carbs: 4g
Sodium: 1,710mg

Chick-fil-a

12 Piece Grilled Nuggets

Bite-sized pieces of freshly marinated boneless breast of chicken, grilled for a tender and juicy backyard-smoky taste. Available with guest's choice of dipping sauce.

Calories: 200
Protein: 38g
Carbs: 2g
Sodium: 660mg

KFC

Kentucky Grilled Chicken Breast

A breast of grilled chicken seasoned with KFC's Kentucky Grilled recipe.

Calories: 210
Protein: 38g
Carbs: 0g
Sodium: 710mg

Popeyes

5 Piece Blackened Tenders

Boneless chicken tenders prepared with blackened seasoning.

Calories: 280
Protein: 47g
Carbs: 4g
Sodium: 1,430mg

El Pollo Loco

Fire-Grilled Chicken Breast

Lean, tender, and full of flame-grilled flavor. The Chicken Breast is marinated in citrus, garlic, and spices, then grilled low and slow over real fire.

Calories: 205
Protein: 34g
Carbs: 0g
Sodium: 822mg

Hardee's

5 Piece Spicy Hand-Breaded Chicken Tenders

All white meat chicken, hand dipped in buttermilk, lightly breaded, and fried to a golden brown. Finished with spicy seasoning and a choice of dipping sauce.

Calories: 260
Protein: 41g
Carbs: 23g
Sodium: 1,350mg

El Pollo Loco

Mexican Caesar Double Pollo Salad

The Mexican Caesar Double Pollo Salad blends citrus-marinated, fire-grilled chicken with super greens, avocado, cotija cheese, tortilla strips, chili lime seasoning, and salsa fresca. It is served with the creamy Mexican Caesar dressing.

Calories: 346
Protein: 52g
Carbs: 9g
Sodium: 1,471mg

Firehouse Subs

Firehouse Salad with Grilled Chicken

Romaine lettuce, tomato, red & green bell peppers, cucumber, shredded cheese, and grilled chicken.

Calories: 380
Protein: 57g
Carbs: 14g
Sodium: 1,690mg

WaBa Grill

Signature House Salad

Arcadian blend salad with cucumber, cherry tomatoes, carrots, and grilled white meat chicken.

Calories: 320
Protein: 44g
Carbs: 20g
Sodium: 240mg

Dairy Queen

Bowl Grilled Chicken Salad

A lighter salad option featuring grilled chicken, perfect for those seeking a healthier meal choice.

Calories: 260
Protein: 32g
Carbs: 9g
Sodium: 940mg

Jersey Mike's

Bowl BBQ Beef

BBQ Beef prepared with Roast Beef.

Calories: 400
Protein: 48.47g
Carbs: 28.7g
Sodium: 1,116.25mg

Panda Express

Teriyaki Chicken

Chicken glazed with teriyaki sauce.

Calories: 340
Protein: 41g
Carbs: 14g
Sodium: 630mg

Panda Express

Grilled Teriyaki Chicken

Grilled chicken glazed with teriyaki sauce.

Calories: 275
Protein: 33g
Carbs: 14g
Sodium: 470mg

Culver's

Garden Fresco Salad with Grilled Chicken

Crisp and colorful mixed greens salads with generous toppings are fresh, flavorful and satisfying.

Calories: 330
Protein: 39g
Carbs: 19g
Sodium: 1,090mg

Culver's

Cranberry Bacon Bleu Salad

Crisp and colorful mixed greens salads with generous toppings are fresh, flavorful and satisfying.

Calories: 390
Protein: 46g
Carbs: 18g
Sodium: 1,490mg

WaBa Grill

Spicy Asian Salad

Arcadian blend salad with edamame kimchi, veggies, grilled white meat chicken, and spicy sesame dressing.

Calories: 420
Protein: 49g
Carbs: 30g
Sodium: 1,230mg

Bojangles

Grilled Chicken Salad

A fresh salad topped with grilled chicken.

Calories: 360
Protein: 40g
Carbs: 9g
Sodium: 1,180mg

Zaxby's

5 Piece Traditional Wings

Traditional Wings with no sauce.

Calories: 380
Protein: 42g
Carbs: 0g
Sodium: 980mg

Whataburger

Garden Salad

Fresh Romaine lettuce and grape tomatoes combined with matchstick carrots and mild shredded cheddar cheese. It is served with the choice of Ranch, Fat-free Ranch, Jalapeño Ranch, 1000 Island, Honey Mustard, Creamy Pepper, Low-fat Herb Vinaigrette, Low-fat Honey Pepper Vinaigrette or Balsamic Vinaigrette.

Calories: 290
Protein: 32g
Carbs: 13g
Sodium: 790mg

Zaxby's

5 Piece Tongue Torch Traditional Wings

Traditional Wings tossed in Tongue Torch sauce,.

Calories: 390
Protein: 43g
Carbs: 2g
Sodium: 1,580mg

Zaxby's

5 Piece Wimpy Traditional Wings

Traditional Wings tossed in Wimpy sauce,.

Calories: 400
Protein: 43g
Carbs: 5g
Sodium: 1,520mg

Subway

Club Protein Bowl

Oven-roasted turkey, ham, roast beef, American cheese, lettuce, tomatoes, onions & mayo served on Subway's freshly baked Multigrain bread.

Calories: 410
Protein: 44g
Carbs: 16g
Sodium: 2,280mg

Chipotle

Double High Protein Bowl

A bowl with double chicken, half white rice, black beans, fajita veggies, fresh tomato salsa, cheese, and extra romaine lettuce.

Calories: 760
Protein: 81g
Carbs: 49g
Sodium: 1,720mg

Jersey Mike's

Bowl Halal Chicken Philly

Halal Chicken Philly prepared with White American Cheese and Halal Philly Chicken.

Calories: 350
Protein: 36.87g
Carbs: 10.68g
Sodium: 1,205.85mg

How we selected these items

We start with the restaurant-published menu items that match this guide's calorie, protein, and meal-type rules. No single restaurant gets more than three spots, so one large menu cannot take over the list. Here, fast food includes supported quick-service and fast-casual chains; full-service restaurants are excluded. Substitutions, regional recipes, and cross-contact are not reflected, so confirm important nutrition and allergen information with the restaurant.

Read the full nutrition data methodology →

CALORIECAP GUIDES

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