DATA-DRIVEN GUIDE

High-protein fast food under 500 calories

Each choice has at least 20g of protein and no more than 500 calories. Results are ordered by protein, with lower-calorie items used as the tie-breaker.Menu data is reviewed daily. Nutrition can vary by location and customization.

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

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

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

Jersey Mike's

Bowl BBQ Beef

BBQ Beef prepared with Roast Beef.

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

Popeyes

5 Piece Blackened Tenders

Boneless chicken tenders prepared with blackened seasoning.

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

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

Zaxby's

5 Nuclear Chicken Fingers

Hand-breaded Chicken Fingerz tossed in Nuclear sauce,.

Calories: 440
Protein: 46g
Carbs: 18g
Sodium: 2,800mg

Zaxby's

5 Tongue Torch Chicken Fingers

Hand-breaded Chicken Fingerz tossed in Tongue Torch sauce,.

Calories: 440
Protein: 46g
Carbs: 19g
Sodium: 2,960mg

Zaxby's

5 Wimpy Chicken Fingers

Hand-breaded Chicken Fingerz tossed in Wimpy sauce.

Calories: 450
Protein: 46g
Carbs: 22g
Sodium: 2,790mg

Steak 'n Shake

Chili Mac

Spaghetti topped with chili beef and their special chili sauce.

Calories: 470
Protein: 46g
Carbs: 112g
Sodium: 2,710mg

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

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

Church's Chicken

Original Breast

Hand-breaded breast in their original recipe.

Calories: 421
Protein: 42g
Carbs: 14g
Sodium: 984mg

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

Panda Express

Teriyaki Chicken

Chicken glazed with teriyaki sauce.

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

Culver's

Chicken Cashew Salad

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

Calories: 430
Protein: 41g
Carbs: 17g
Sodium: 1,020mg

Hardee's

5 Piece Hand-Breaded Chicken Tenders

Five all white meat chicken strips hand dipped in buttermilk, lightly breaded and then fried to a golden brown. It is.

Calories: 440
Protein: 41g
Carbs: 21g
Sodium: 1,290mg

Carl's Jr.

5 Piece Hand-Breaded Chicken Tenders

Premium, all-white meat chicken is hand dipped in buttermilk, lightly breaded, and fried until golden brown.

Calories: 440
Protein: 41g
Carbs: 21g
Sodium: 1,290mg

Bojangles

Grilled Chicken Salad

A fresh salad topped with grilled chicken.

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

Chick-fil-a

12 Piece Nuggets

Bite-sized pieces of boneless chicken breast, seasoned to perfection, freshly breaded and pressure cooked in 100% refined peanut oil. Available with choice of dipping sauce.

Calories: 380
Protein: 40g
Carbs: 16g
Sodium: 1,820mg

Jersey Mike's

Bowl Halal Big Kahuna Chicken Cheese Steak

Halal Big Kahuna Chicken Cheese Steak prepared with White American Cheese and Halal Philly Chicken.

Calories: 410
Protein: 39.58g
Carbs: 12.27g
Sodium: 1,758.77mg

Jersey Mike's

Bowl Big Kahuna Chicken Cheese Steak

Big Kahuna Chicken Cheese Steak prepared with Philly Chicken and White American Cheese.

Calories: 430
Protein: 39.44g
Carbs: 15.89g
Sodium: 2,045.45mg

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

KFC

Original Recipe Chicken Breast

A breast of bone-in chicken prepared with Original Recipe seasoning and breading.

Calories: 390
Protein: 39g
Carbs: 11g
Sodium: 1,190mg

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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