Healthy fast food
Compare 917 supported menu portions for more protein, fewer calories or a bigger meal.
What makes a useful fast-food comparison?
Start with the exact order and portion. A grilled sandwich, a rice bowl and a breakfast wrap can each fit different preferences; the full order changes when you add fries, dressing, sauce or a drink. Compare calories and protein together, then check fiber and sodium where reported.
The finder currently supports 917 U.S. menu portions across 26 chains, including mains, sides, drinks and breakfast items. The lists below are selected examples, not a ranking of the healthiest restaurants or every item on today’s menu.
Find my meal · High-protein orders under 500 calories · Compare breakfast protein · UK high-protein options · Canadian high-protein options
Start with a number.
These limits compare tracked orders. They are not personal nutrition targets.
Find an order for your goal
Open a list, then choose an order to see its full nutrition. Count any extra sides, sauces and drinks separately.
High protein under 600 calories
- Street Corn SaladEl Pollo Loco · 390 calories52 g protein
- Mexican Caesar SaladEl Pollo Loco · 420 calories52 g protein
- 5 Blackened TendersPopeyes · 280 calories47 g protein
- Grilled Teriyaki Chicken with Super GreensPanda Express · 460 calories46 g protein
- High Protein-High Fiber BowlChipotle · 540 calories46 g protein
- Grilled Breast with green beans and cornKFC · 305 calories41 g protein
Meals and entrées under 500 calories
- HamburgerMcDonald’s · 12 g protein250 cal
- Ranch Crispy Chicken Guac'd Up TacoDel Taco · 10 g protein250 cal
- Chicken Cheddar Roller (Original)Del Taco · 13 g protein250 cal
- Breakfast Roller (Egg & Cheese)Del Taco · 11 g protein250 cal
- Fiesta Softshell Taco, ChickenTaco John’s · 15 g protein250 cal
- Softshell Taco, Super, BeefTaco John’s · 11 g protein250 cal
Higher-calorie meals
- Bigger Plate: chow mein + grilled teriyaki + orange chicken + string bean chickenPanda Express · 86 g protein1570 cal
- Bigger Plate: fried rice + 3 grilled teriyaki chicken entréesPanda Express · 129 g protein1450 cal
- Buffalo Chicken Ranch Mac, regularNoodles & Company · 70 g protein1380 cal
- Garlic Bacon Crunch Mac, regularNoodles & Company · 55 g protein1290 cal
- Pulled Pork BBQ Mac, regularNoodles & Company · 63 g protein1240 cal
- Southwest Steak BurritoQDOBA · 43 g protein1220 cal
- Steak Stroganoff, regularNoodles & Company · 44 g protein1220 cal
- Chipotle Chicken Cavatappi, regularNoodles & Company · 53 g protein1170 cal
More fiber
- Fajita Vegan BowlQDOBA · 530 calories · 17 g protein22 g fiber
- Queso Loaded Nachos (Seasoned Beef)Del Taco · 1090 calories · 45 g protein21 g fiber
- Double Protein Bowl - SteakQDOBA · 1040 calories · 52 g protein20 g fiber
- Queso Loaded Nachos (Carne Asada Steak)Del Taco · 1030 calories · 46 g protein19 g fiber
- Queso Loaded Nachos (Grilled Chicken)Del Taco · 1010 calories · 44 g protein19 g fiber
- Chicken Queso BurritoQDOBA · 1050 calories · 51 g protein19 g fiber
- Cholula® Hot & Sweet Chicken BurritoQDOBA · 910 calories · 39 g protein19 g fiber
- Southwest Steak BurritoQDOBA · 1220 calories · 43 g protein19 g fiber
Less sodium
- Buttery Parmesan Noodles, regularNoodles & Company · 760 calories · 22 g protein330 mg sodium
- Crunchtada® TostadaDel Taco · 350 calories · 13 g protein440 mg sodium
- French Toast Sticks Without Syrup (4 Pc.)SONIC · 480 calories · 8 g protein460 mg sodium
- ButterBurger®, SingleCulver’s · 390 calories · 20 g protein480 mg sodium
- North Atlantic Cod Dinner - 1 PieceCulver’s · 350 calories · 16 g protein490 mg sodium
- Softshell Taco, Super, BeefTaco John’s · 250 calories · 11 g protein500 mg sodium
- HamburgerMcDonald’s · 250 calories · 12 g protein510 mg sodium
- The Del Taco (Crunchy)Del Taco · 300 calories · 16 g protein520 mg sodium
Vegetarian meals
- Regular Veggie Sub, Mike’s WayJersey Mike’s · 950 calories39 g protein
- Sofritas Bowl with brown rice and black beansChipotle · 620 calories24 g protein
- Falafel Crunch bowlCAVA · 860 calories24 g protein
- ShroomamiSweetgreen · 665 calories20 g protein
- Spinach, Feta & Egg White WrapStarbucks · 290 calories20 g protein
- Cheese Trio Protein BoxStarbucks · 520 calories20 g protein
- 6-inch Veggie DeliteSubway · 320 calories17 g protein
- Veggie Bowl with brown rice, black beans and guacamoleChipotle · 620 calories15 g protein
Plant-based meals
- Sofritas Bowl with brown rice and black beansChipotle · 620 calories24 g protein
- ShroomamiSweetgreen · 665 calories20 g protein
- Veggie Bowl with brown rice, black beans and guacamoleChipotle · 620 calories15 g protein
- Rolled & Steel-Cut OatmealStarbucks · 160 calories5 g protein
Breakfast protein
- Sourdough Breakfast SandwichDunkin’ · 630 calories30 g protein
- Breakfast Burrito (Bacon, Egg & Cheese)Del Taco · 520 calories30 g protein
- Ultimate Meat & Cheese Breakfast Burrito®SONIC · 820 calories29 g protein
- Egg White GrillChick-fil-A · 300 calories27 g protein
- Breakfast Burrito HamSONIC · 440 calories27 g protein
- Ham, Egg & Cheese SourdoughArby’s · 460 calories26 g protein
- Breakfast Toaster® HamSONIC · 470 calories26 g protein
- Breakfast Burrito (Carne Asada Steak, Egg & Cheese)Del Taco · 450 calories25 g protein
Count the food, not just the menu row
A single Del Taco Grilled Chicken Street Taco records 110 calories and 9 g protein. If you actually order three identical listed portions, the calculated amount is 330 calories and 27 g protein. That is your three-taco calculation, not a newly published restaurant combo.
| Order and portion | Calories (kcal) | Protein (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|
| Del Taco · Grilled Chicken Street Taco 1 published order, 90 g; extra sides, sauce packets and drink excluded · U.S. | 110 | 9 | 13 | 300 |
| El Pollo Loco · Classic Chicken Burrito 1 published order, 10.4 oz · U.S. | 480 | 25 | 66 | 1,450 |
Compare it with the food you would otherwise buy: El Pollo Loco’s Classic Chicken Burrito records 480 calories and 25 g protein at its 10.4 oz portion. The lower-calorie taco row does not by itself tell you which full order you want. Count comes before sorting.
These U.S. records retain the February and September 2026 source editions inspected October 4. A drink, dipping sauce or side needs another supported portion. Use the exact records below, then change quantities in the order builder; missing component values must remain unknown.
Compare these exact orders · Build your full order
Source editions for this comparison
- Del Taco official source · recorded inspection 2026-10-04 · edition 2026-02
- El Pollo Loco official source · recorded inspection 2026-10-04 · edition 2026-09
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How to use these lists
These lists compare options in our database, not every item on each restaurant’s menu. The calorie lists start at 250 calories and exclude sides. High-protein picks have at least 25 g protein. These are selection rules, not an overall health score.
We use standard U.S. menu items. Missing nutrition values stay blank. Dietary labels do not guarantee allergy safety; check with the restaurant.
See nutrition sources