Pit StopPDQ: high-protein, low-calorie picks
Here are the 56 PDQ items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition PDQ published, as listed on nutritionix.com.
40 items are 400 calories or less. 12 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Tenders - 5 ct (49 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Tenders - 5 ct5 piece | 210 | 49 | 0 | 2 |
| Grilled Chicken Tenders - 4 ct4 piece | 170 | 39 | 0 | 1.5 |
| PDQ Salad, Grilled1 salad | 270 | 34 | 11 | 11 |
| Grilled Chicken Sandwich1 sandwich | 290 | 34 | 29 | 5 |
| Hand-Breaded Crispy Chicken Tenders - 3 ct3 piece | 320 | 31 | 17 | 14 |
| Grilled Chicken Tenders - 3 ct3 piece | 130 | 30 | 0 | 1 |
| PDQ Salad, Crispy1 salad | 380 | 30 | 23 | 19 |
| Grilled Chicken Tenders - 2 ct2 piece | 90 | 20 | 0 | 1 |
| Hand-Breaded Crispy Chicken Tenders - 2 ct2 piece | 210 | 20 | 12 | 10 |
| Kids Nuggets1 serving | 180 | 16 | 11 | 8 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hand-Breaded Crispy Chicken Tenders - 5 ct5 piece | 540 | 51 | 29 | 24 |
| Hand-Breaded Crispy Chicken Tenders - 4 ct4 piece | 430 | 41 | 23 | 19 |
| Crispy Chicken Sandwich1 sandwich | 490 | 35 | 37 | 22 |
| Mediterranean Salad1 salad | 460 | 33 | 26 | 26 |
| Buffy Bleu Sandwich1 sandwich | 440 | 29 | 39 | 18 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Grilled Chicken Tenders - 5 ct5 piece | 210 | 49 | 23.3 |
| PDQ Salad, Grilled1 salad | 270 | 34 | 12.6 |
| Grilled Chicken Sandwich1 sandwich | 290 | 34 | 11.7 |
| Hand-Breaded Crispy Chicken Tenders - 3 ct3 piece | 320 | 31 | 9.7 |
| Kids Crispy Chicken Tenders1 serving | 210 | 20 | 9.5 |
| Kids Nuggets1 serving | 180 | 16 | 8.9 |
| PDQ Salad, Crispy1 salad | 380 | 30 | 7.9 |
| Mediterranean Salad1 salad | 460 | 33 | 7.2 |
| Crispy Chicken Sandwich1 sandwich | 490 | 35 | 7.1 |
| Buffy Bleu Sandwich1 sandwich | 440 | 29 | 6.6 |
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Questions
What item under 1,000 calories has the most protein at PDQ?
Hand-Breaded Crispy Chicken Tenders - 5 ct (5 piece): 51 g protein, 540 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at PDQ?
At 400 calories or less, the most protein comes from Grilled Chicken Tenders - 5 ct (5 piece): 49 g protein, 210 calories; Grilled Chicken Tenders - 4 ct (4 piece): 39 g protein, 170 calories; PDQ Salad, Grilled (1 salad): 34 g protein, 270 calories.
Where do these PDQ numbers come from?
From the nutrition information PDQ publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.