DATA-DRIVEN GUIDE
Low-calorie fast-food meals
These are complete menu items at 500 calories or fewer, ordered from lowest to highest calories. Use protein and sodium to compare choices beyond the calorie number.Menu data is reviewed weekly. Nutrition can vary by location and customization.Chick-fil-a
5 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
- 80
- Protein
- 16g
- Carbs
- 1g
- Sodium
- 270mg
Chick-fil-a
8 Piece Grilled Nuggets
Bite-sized pieces of freshly marinated boneless breast of chicken, grilled for a tender and juicy backyard-smoky taste.- Calories
- 130
- Protein
- 25g
- Carbs
- 1g
- Sodium
- 440mg
KFC
Kentucky Grilled Chicken Thigh
A thigh of grilled chicken seasoned with KFC's Kentucky Grilled recipe.- Calories
- 150
- Protein
- 17g
- Carbs
- 0g
- Sodium
- 420mg
Panda Express
Broccoli Beef
Beef and broccoli in a savory sauce.- Calories
- 150
- Protein
- 15g
- Carbs
- 12g
- Sodium
- 520mg
Subway
Veggie Delite Salad
Provolone cheese, spinach, cucumbers, peppers, lettuce, tomatoes & onions served on Subway's freshly baked Hearty Multigrain bread.- Calories
- 150
- Protein
- 10g
- Carbs
- 10g
- Sodium
- 320mg
Wingstop
1 Piece Tender (Cajun)
A single crispy chicken tender tossed in Cajun flavor.- Calories
- 150
- Protein
- 10g
- Carbs
- 11g
- Sodium
- 1,020mg
Wingstop
1 Piece Tender (Atomic)
A single crispy chicken tender tossed in Atomic flavor.- Calories
- 150
- Protein
- 10g
- Carbs
- 12g
- Sodium
- 850mg
Bojangles
Chicken Wing
A bone-in chicken wing with seasoned breading.- Calories
- 150
- Protein
- 10g
- Carbs
- 8g
- Sodium
- 300mg
Del Taco
Snack Taco (Soft)
Seasoned beef, crisp shredded lettuce, fresh house-grated cheddar cheese in a crunchy corn shell or warm flour tortilla.- Calories
- 150
- Protein
- 7g
- Carbs
- 14g
- Sodium
- 330mg
Chick-fil-a
5 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
- 160
- Protein
- 17g
- Carbs
- 7g
- Sodium
- 760mg
Arby's
2 Piece Chicken Tenders
A 2-piece order of crispy chicken tenders.- Calories
- 160
- Protein
- 13g
- Carbs
- 7g
- Sodium
- 420mg
Wingstop
1 Piece Tender (Hawaiian)
A single crispy chicken tender tossed in Hawaiian flavor.- Calories
- 160
- Protein
- 10g
- Carbs
- 16g
- Sodium
- 580mg
Starbucks
Rolled & Steel-Cut Oatmeal
A blend of rolled and steel-cut whole-grain oats to customize any way diners want with a selection of toppings: dried fruit, nut medley, brown sugar, agave or blueberries.- Calories
- 160
- Protein
- 5g
- Carbs
- 28g
- Sodium
- 125mg
Church's Chicken
Original Wing
Hand-breaded wing in their original recipe.- Calories
- 161
- Protein
- 9g
- Carbs
- 8g
- Sodium
- 261mg
Church's Chicken
Original Leg
Hand-breaded leg in their original recipe.- Calories
- 164
- Protein
- 13g
- Carbs
- 6g
- Sodium
- 382mg
Popeyes
3 Piece Blackened Tenders
Boneless chicken tenders prepared with blackened seasoning.- Calories
- 170
- Protein
- 28g
- Carbs
- 2g
- Sodium
- 860mg
Bojangles
Garden Salad
A salad made with mixed fresh vegetables.- Calories
- 170
- Protein
- 14g
- Carbs
- 6g
- Sodium
- 70mg
Subway
4 Mini Sub Oven-Roasted Turkey for Kids
Oven-roasted Turkey, provolone cheese, lettuce, tomatoes, onions & mayo served on Subway's freshly baked Hearty Multigrain bread plus side & drink.- Calories
- 170
- Protein
- 12g
- Carbs
- 27g
- Sodium
- 460mg
Starbucks
Egg White & Roasted Red Pepper Egg Bites
Cage-free egg whites combined with Monterey Jack cheese, spinach and fire-roasted red peppers and cooked using the French sous vide technique to create a velvety texture that's full of flavor.- Calories
- 170
- Protein
- 12g
- Carbs
- 11g
- Sodium
- 470mg
Arby's
Ham Slider
Thinly-sliced Ham and Swiss on a warm slider bun.- Calories
- 170
- Protein
- 11g
- Carbs
- 19g
- Sodium
- 600mg
KFC
Extra Crispy Chicken Whole Wing
A whole wing of bone-in chicken prepared with Extra Crispy seasoning and breading.- Calories
- 170
- Protein
- 10g
- Carbs
- 5g
- Sodium
- 340mg
KFC
Extra Crispy Chicken Drumstick
A drumstick of bone-in chicken prepared with Extra Crispy seasoning and breading.- Calories
- 170
- Protein
- 10g
- Carbs
- 5g
- Sodium
- 390mg
McDonald's
4 Piece Chicken McNuggets
Mobile Order & Pay at participating McDonald's. McD App download and registration required.- Calories
- 170
- Protein
- 9g
- Carbs
- 10g
- Sodium
- 340mg
Church's Chicken
Spicy Wing
Spicy hand-breaded wing in their original recipe.- Calories
- 170
- Protein
- 9g
- Carbs
- 7g
- Sodium
- 426mg
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 →