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 weekly. 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 →