Healthy fast food

Compare 83 U.S. menu options for more protein, fewer calories or a bigger meal.

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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
  1. 5 Blackened TendersPopeyes · 280 calories47 g protein
  2. High Protein-High Fiber BowlChipotle · 540 calories46 g protein
  3. Grilled Teriyaki Chicken with Super GreensPanda Express · 405 calories42 g protein
  4. Grilled Breast with green beans and cornKFC · 305 calories41 g protein
  5. Original Recipe BreastKFC · 390 calories39 g protein
  6. Chicken Pesto ParmSweetgreen · 510 calories38 g protein
Meals and entrées under 500 calories
  1. HamburgerMcDonald’s · 12 g protein250 cal
  2. Turkey Bacon, Cheddar & Egg White SandwichStarbucks · 17 g protein260 cal
  3. Grilled Teriyaki ChickenPanda Express · 33 g protein275 cal
  4. Chili, smallWendy’s · 19 g protein280 cal
  5. 5 Blackened TendersPopeyes · 47 g protein280 cal
  6. Green Goddess Cobb Salad with Chicken, halfPanera · 20 g protein290 cal
Higher-calorie meals
  1. Bigger Plate: chow mein + grilled teriyaki + orange chicken + string bean chickenPanda Express · 76 g protein1595 cal
  2. Bigger Plate: fried rice + 3 grilled teriyaki chicken entréesPanda Express · 112 g protein1445 cal
  3. Grilled Club, medium waffle fries and 12 grilled nuggetsChick-fil-A · 80 g protein1140 cal
  4. Footlong Meatball MarinaraSubway · 54 g protein1140 cal
  5. 30 grilled nuggets, medium waffle fries and large fruit cupChick-fil-A · 104 g protein1050 cal
  6. Footlong Grilled ChickenSubway · 62 g protein1020 cal
  7. Regular Veggie Sub, Mike’s WayJersey Mike’s · 39 g protein950 cal
  8. Footlong Grilled Chicken & Fresh AvocadoSubway · 70 g protein900 cal
More fiber
  1. Sofritas Bowl with brown rice and black beansChipotle · 620 calories · 24 g protein18 g fiber
  2. Veggie Bowl with brown rice, black beans and guacamoleChipotle · 620 calories · 15 g protein18 g fiber
  3. Falafel Crunch bowlCAVA · 860 calories · 24 g protein18 g fiber
  4. High Protein-High Fiber BowlChipotle · 540 calories · 46 g protein14 g fiber
  5. Chicken Bowl with white rice and black beansChipotle · 650 calories · 48 g protein14 g fiber
  6. Chick-fil-A Cool WrapChick-fil-A · 660 calories · 43 g protein14 g fiber
  7. Bigger Plate: chow mein + grilled teriyaki + orange chicken + string bean chickenPanda Express · 1595 calories · 76 g protein14 g fiber
  8. Steak Salad with black beans, no riceChipotle · 345 calories · 31 g protein13 g fiber
Less sodium
  1. Grilled Teriyaki ChickenPanda Express · 275 calories · 33 g protein470 mg sodium
  2. HamburgerMcDonald’s · 250 calories · 12 g protein510 mg sodium
  3. Broccoli Beef with white steamed ricePanda Express · 670 calories · 25 g protein520 mg sodium
  4. McChickenMcDonald’s · 390 calories · 14 g protein560 mg sodium
  5. Grilled Chicken SaladSubway · 440 calories · 26 g protein590 mg sodium
  6. 6-inch Veggie DeliteSubway · 320 calories · 17 g protein600 mg sodium
  7. Turkey Bacon, Cheddar & Egg White SandwichStarbucks · 260 calories · 17 g protein600 mg sodium
  8. Egg & Cheese English MuffinDunkin’ · 340 calories · 14 g protein650 mg sodium
Vegetarian meals
  1. Regular Veggie Sub, Mike’s WayJersey Mike’s · 950 calories39 g protein
  2. Sofritas Bowl with brown rice and black beansChipotle · 620 calories24 g protein
  3. Falafel Crunch bowlCAVA · 860 calories24 g protein
  4. ShroomamiSweetgreen · 665 calories20 g protein
  5. Spinach, Feta & Egg White WrapStarbucks · 290 calories20 g protein
  6. Cheese Trio Protein BoxStarbucks · 520 calories20 g protein
  7. 6-inch Veggie DeliteSubway · 320 calories17 g protein
  8. Veggie Bowl with brown rice, black beans and guacamoleChipotle · 620 calories15 g protein
Plant-based meals
  1. Sofritas Bowl with brown rice and black beansChipotle · 620 calories24 g protein
  2. ShroomamiSweetgreen · 665 calories20 g protein
  3. Veggie Bowl with brown rice, black beans and guacamoleChipotle · 620 calories15 g protein
  4. Rolled & Steel-Cut OatmealStarbucks · 160 calories5 g protein
Breakfast protein
  1. Sourdough Breakfast SandwichDunkin’ · 630 calories30 g protein
  2. Egg White GrillChick-fil-A · 300 calories27 g protein
  3. Spinach, Feta & Egg White WrapStarbucks · 290 calories20 g protein
  4. Turkey Bacon, Cheddar & Egg White SandwichStarbucks · 260 calories17 g protein
  5. Egg McMuffinMcDonald’s · 310 calories17 g protein
  6. Egg & Cheese English MuffinDunkin’ · 340 calories14 g protein
  7. Egg White & Roasted Red Pepper Egg BitesStarbucks · 170 calories12 g protein
  8. Turkey Sausage Wake-Up WrapDunkin’ · 230 calories11 g protein
Browse all 15 restaurants
CAVA4 options Chick-fil-A11 options Chipotle6 options Dunkin’4 options Jersey Mike’s4 options KFC5 options McDonald’s6 options Panda Express7 options Panera5 options Popeyes4 options Starbucks5 options Subway7 options Sweetgreen5 options Taco Bell5 options Wendy’s5 options
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