There are several ways to reach 25 g protein below 500 calories in the orders we checked. Some are chicken portions; others are sandwiches, salads or a chicken-and-side combination. The portion and included items matter as much as the two numbers.
The source-inspected shortlist
“High protein” means at least 25 g for this collection, matching the finder’s protein preference threshold. “Under 500” is strictly below 500. This is an editorial filter, not a regulated nutrition claim, medical target or full survey of every fast-food menu.
| Order and portion | Calories | Protein (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|
| Chick-fil-A · Grilled Nuggets, 8 count 8 grilled nuggets, without dipping sauce | 130 | 25 | 0 | 440 |
| Popeyes · 3 Blackened Tenders 3 tenders, biscuit, sauce and drink excluded | 170 | 28 | 1 | 860 |
| Chick-fil-A · Grilled Nuggets, 12 count 12 grilled nuggets, without dipping sauce | 200 | 38 | Not available | Not available |
| Popeyes · 5 Blackened Tenders 5 tenders, biscuit, sauce and drink excluded | 280 | 47 | 1 | 1,430 |
| Panda Express · Grilled Teriyaki Chicken 6.1 oz chicken entree | 280 | 38 | 0 | 610 |
| Chick-fil-A · Egg White Grill 1 standard breakfast sandwich | 300 | 27 | 1 | 990 |
| Chipotle · Steak Salad with black beans, no rice Listed ingredient build: 1 × 4 oz steak, 1 × 3 oz supergreens, 1 × 4 oz black beans, 1 × 2 oz fajita vegetables, 1 × 4 oz tomato salsa, 1 × 1 oz romaine | 345 | 31 | 13 | 1,255 |
| Chick-fil-A · Grilled Chicken Sandwich 1 standard sandwich; source formulation includes listed sauce ingredients; extra packets, sides and drinks excluded | 390 | 28 | 3 | 765 |
| Popeyes · 3 Blackened Tenders with regular red beans and rice 3 blackened tenders plus 1 regular red beans and rice; biscuit, sauce and drink excluded | 430 | 35 | 7 | 1,440 |
| Panda Express · Grilled Teriyaki Chicken with Super Greens 1 × 6.1 oz grilled teriyaki chicken + 1 × 10 oz super greens base | 460 | 46 | 8 | 1,270 |
| Chipotle · High Protein-Low Calorie Salad Listed ingredient build: 1 × 4 oz chicken, 1 × 3 oz supergreens, 1 × 2 oz fajita vegetables, 1 × 4 oz tomato salsa, 1 × 4 oz guacamole | 470 | 36 | 10 | 1,395 |
Which rows describe a meal?
The nuggets and blackened tenders are chicken-only portions. The Grilled Chicken Sandwich includes its standard formulation but no fries or drink. Chick-fil-A’s Egg White Grill is a breakfast sandwich. Popeyes’ tenders-and-red-beans combination includes the named regular side; Panda’s combination includes the full Super Greens base listed below.
The Chipotle Steak Salad is a defined GetMacros ingredient build, not a claim that every steak salad at the counter has those totals. The High Protein-Low Calorie Salad retains restaurant-published calories, protein and fiber; its carbohydrate and sodium values are component sums.
Make the limit fit your actual order
If you add a drink, biscuit, sauce packet or another side, this shortlist no longer describes your complete order. Check the appropriate restaurant source and add the supported values. If 500 calories is not your own meal target, change the limit rather than treating this collection as a recommendation for everyone.
Browse meals with a 499-calorie limit and 25 g protein minimum. The live finder covers more tracked orders than this source-audited shortlist.
Sources and date boundaries
- Official restaurant item nutrition
- Popeyes U.S. nutrition guide
- Official restaurant item nutrition
- Panda Express nutrition table
- Official restaurant item nutrition
- Chipotle U.S. ingredient table
- Official restaurant item nutrition
- Chipotle High Protein Menu announcement
These are selected U.S. portions, not a complete menu survey. Extra drinks, sides and sauce packets are excluded unless named. Published portions can differ from the food actually served. Chipotle ingredient sums use its October 2024 printed U.S. table, inspected October 3, 2026; retrieval does not make that an October 2026 menu edition. The inspected Popeyes PDF is labeled September 2026.