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 weekly. 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 →