Low-calorie fast food with the most protein

We checked 31 of the biggest fast food chains. Every number is the chain's own published nutrition. No list shows more than three picks from one chain.

Best pick at each chain, 400 calories or less

The item with the most protein at each chain, at 400 calories or less.

Best pick at each chain
Item	Cal	Protein	Carbs	Fat
Iced Sugar-Free Caramel Protein Matcha - VentiStarbucks · 24 fl oz	340	50	19	7
Tenders - Blackened - 5 PiecesPopeyes · 5 Pieces	280	47	4	9
Cranberry Bacon Bleu SaladCulver's · 1 order	390	46	18	16
Traditional Wings - Tongue Torch - 5 wingsZaxby's · 5 wings	390	43	2	24
Grilled Chicken SaladBojangles · 1 serving	360	40	9	17
12 ct Chick-fil-A NuggetsChick-fil-A · 1 serving (170 g)	380	40	16	17
Original Recipe Chicken BreastKFC · 172 grams	390	39	11	21
Grilled Teriyaki ChickenPanda Express · 6.1 oz	280	38	13	9
High Protein Cup - Pollo AsadoChipotle · 1 cup	220	37	4	8
Steak Nuggets (9)Arby's · 1 serving (142 g)	240	36	3	10
Buffalo Chicken Protein BowlSubway · 1 bowl	380	35	14	21
Garden Salad with Whatachick’nWhataburger · 1 salad	400	35	22	20
Bootlegger Club - UnwichJimmy John's · 1 sandwich (Unwich)	330	31	5	20
McCrispy Strips (3 Piece)McDonald's · 1 serving	400	31	24	20
Southwest Salad with Grilled ChickenJack in the Box · 1 salad	290	30	25	9
Reg BBQ SandwichCook Out · 8.8 oz (249.5 g)	368	29	35	12
Caesar Side Salad with ChickenPizza Hut · 1 serving	310	28	16	17
Crispy Chicken Nuggets - 5 PieceTaco Bell · 5 Pieces	320	26	25	13
3-Piece Hand-Breaded Chicken TendersHardee's · 3 piece	260	25	13	13
Chicken Parm Oven-Baked SandwichDomino's · 1/2 Sandwich	400	24	38	15
Double StackWendy's · 1 serving	380	23	25	21
Crispy Tenders (3 Pc.)Sonic · 1 serving	260	21	16	12
Protein Matcha Hot Latte - LargeDunkin' · Large	330	21	45	8
Green Goddess Cobb Salad with Chicken - HalfPanera · 1/2 Salad	290	20	15	17
12 Pc. Chicken FriesBurger King · 1 serving	340	20	25	18
Fiery Buffalo Chicken - Epic Stuffed CrustPapa John's · 1 slice (8 per pizza)	390	20	40	16
Milk - 16 ozDairy Queen · 1 serving	280	18	27	11
Original Scrambler with BaconKrystal · 1 serving	330	16	17	21
Chicken FingerRaising Cane's · 1.9 oz (55 g)	130	12	5	6

Most protein, 400 calories or less

Most protein, 400 calories or less
Item	Cal	Protein	Carbs	Fat
Iced Sugar-Free Caramel Protein Matcha - VentiStarbucks · 24 fl oz	340	50	19	7
Iced Sugar-Free Vanilla Protein Matcha - VentiStarbucks · 24 fl oz	340	50	20	7
Tenders - Blackened - 5 PiecesPopeyes · 5 Pieces	280	47	4	9
Cranberry Bacon Bleu SaladCulver's · 1 order	390	46	18	16
Traditional Wings - Tongue Torch - 5 wingsZaxby's · 5 wings	390	43	2	24
Traditional Wings - Nuclear - 5 wingsZaxby's · 5 wings	400	43	2	24
Traditional Wings - Wimpy - 5 wingsZaxby's · 5 wings	400	43	5	24
Iced Sugar-Free Caramel Protein Latte - VentiStarbucks · 24 fl oz	280	40	16	6
Grilled Chicken SaladBojangles · 1 serving	360	40	9	17
12 ct Chick-fil-A NuggetsChick-fil-A · 1 serving (170 g)	380	40	16	17
Garden Fresco SaladCulver's · 1 order	330	39	19	12
Original Recipe Chicken BreastKFC · 172 grams	390	39	11	21
12 ct Grilled NuggetsChick-fil-A · 1 serving (142 g)	200	38	2	4.5
Grilled Teriyaki ChickenPanda Express · 6.1 oz	280	38	13	9
High Protein Cup - Pollo AsadoChipotle · 1 cup	220	37	4	8
Steak Nuggets (9)Arby's · 1 serving (142 g)	240	36	3	10
Bo's Chicken Tenders - 3 pcBojangles · 3 pc	310	36	17	10
Buffalo Chicken Protein BowlSubway · 1 bowl	380	35	14	21
Tenders - Classic Or Spicy - 3 PiecesPopeyes · 3 Pieces	390	35	25	19
Garden Salad with Whatachick’nWhataburger · 1 salad	400	35	22	20
Garden Salad with Grilled ChickenWhataburger · 1 salad	290	34	12	12
Apple & Cranberry Salad with Grilled ChickenWhataburger · 1 salad	380	33	38	12
Bootlegger Club - UnwichJimmy John's · 1 sandwich (Unwich)	330	31	5	20
Hash Brown Scramble Bowl w/ Spicy Chicken - no hash brownsChick-fil-A · 1 serving (208 g)	350	31	9	22
McCrispy Strips (3 Piece)McDonald's · 1 serving	400	31	24	20

30 g of protein or more, 400 to 500 calories

30 g of protein or more, 400 to 500 calories
Item	Cal	Protein	Carbs	Fat
Iced Caramel Protein Matcha - VentiStarbucks · 24 fl oz	420	50	40	7
Iced Protein Matcha - VentiStarbucks · 24 fl oz	420	50	38	7
Bo's Chicken Tenders - 4 pcBojangles · 4 pc	410	48	23	14
Chicken Finger - Nuclear - 5 fingersZaxby's · 5 fingers	440	46	18	20
Chicken Finger - Tongue Torch - 5 fingersZaxby's · 5 fingers	440	46	19	20
Chicken Finger - Wimpy - 5 fingersZaxby's · 5 fingers	450	46	22	20
Subway Club Protein BowlSubway · 1 bowl	410	45	16	20
Cobb Salad with Grilled ChickenWhataburger · 1 salad	430	44	10	23
Sweet Onion Chicken Teriyaki Protein BowlSubway · 1 bowl	470	42	40	18
Hunter's Club - UnwichJimmy John's · 1 sandwich (Unwich)	480	42	5	32
Chicken Cashew SaladCulver's · 1 order	430	41	17	23
5-Piece Hand-Breaded Chicken TendersHardee's · 5 piece	440	41	21	21
4 ct Chick-fil-A Chick-n-StripsChick-fil-A · 1 serving (181 g)	410	39	22	19
Billy Club - UnwichJimmy John's · 1 sandwich (Unwich)	460	37	7	30
Bo Bites 9pc Ala CarteBojangles · 9 pc	480	36	27	27
Grilled Chicken SandwichCulver's · 1 order	480	36	40	19
Flame-Grilled Chicken SandwichBurger King · 1 serving	410	35	43	15
Country Club - UnwichJimmy John's · 1 sandwich (Unwich)	430	35	8	28
Crispy Tenders (5 Pc.)Sonic · 1 serving	430	35	27	20
High Protein - Low Calorie BowlChipotle · 1 bowl	460	35	18	29

High-protein fast food breakfast, 500 calories or less

High-protein fast food breakfast, 500 calories or less
Item	Cal	Protein	Carbs	Fat
Hash Brown Scramble Burrito w/ Grilled Filet - no hash brownChick-fil-A · 1 serving (258 g)	500	34	34	26
Hash Brown Scramble Bowl w/ Spicy ChickenChick-fil-A · 1 serving (251 g)	500	32	21	32
Hash Brown Scramble Bowl w/ Spicy Chicken - no hash brownsChick-fil-A · 1 serving (208 g)	350	31	9	22
Breakfast Quesadilla - SteakTaco Bell · 1 Quesadilla	500	28	43	23
Breakfast Burrito HamSonic · 1 serving	440	27	38	20
Frisco Breakfast SandwichHardee's · 1 sandwich	490	27	41	24
Steak, Egg & Cheese on Artisan Flatbread - 6 inchSubway · 6 inch sandwich	500	27	43	24
Ham, Egg & Cheese SourdoughArby's · 1 serving (194 g)	460	26	47	18
Breakfast Toaster HamSonic · 1 serving	470	26	45	21
Ham, Egg & Cheese on CiabattaPanera · 1 Sandwich	460	25	51	17
Breakfast Burrito BaconSonic · 1 serving	470	25	35	25
Breakfast Quesadilla - BaconTaco Bell · 1 Quesadilla	500	25	42	26
Black Forest Ham, Egg & Cheese on Artisan Flatbread - 6 inchSubway · 6 inch sandwich	490	24	44	23
Bacon, Egg & Cheese SourdoughArby's · 1 serving (163 g)	470	23	46	22
Bacon, Egg & Cheese on Artisan CiabattaPanera · 1 Sandwich	470	23	51	20
Breakfast Quesadilla - SausageTaco Bell · 1 Quesadilla	500	23	42	27
Turkey Sausage Sandwich on 1 English MuffinDunkin' · Sandwich	460	22	39	24
Bacon, Egg & Cheese on CroissantPanera · 1 Sandwich	480	22	33	29
Egg, Pesto & Mozzarella SandwichStarbucks · 1 serving	390	21	36	16
Ham, Egg & Cheese CroissantArby's · 1 serving (162 g)	410	21	30	23

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