High Protein Fast Food Orders Under 500 Calories, From Official Nutrition Facts

We looked at protein per calorie, which tells you how much of the food's energy comes from protein. A higher ratio usually means a more filling meal for the calories. We also mention sodium, because several high protein fast food items are salty, and it adds up if you eat out often.

Your needs depend on your size, activity and goals. A registered dietitian can give personal advice; this list is a starting point for choosing between menu items, not a meal plan.

About 130 calories, 25 grams of protein, 1 gram of carbs, 3 grams of fat and 440 milligrams of sodium. This is the standout on the list. Nearly all of its calories come from protein, and it is low in sodium compared with breaded options. Add a side salad or fruit cup to round it into a meal, and check the dipping sauce, since sauces add calories.

About 250 calories, 27 grams of protein, 11 grams of carbs, 11 grams of fat and 1,210 milligrams of sodium. The breaded version has slightly more protein than the grilled one but almost twice the calories and nearly three times the sodium. Still a strong protein choice, just less lean.

About 320 calories with American cheese, 25 grams of protein, 37 grams of carbs, 10 grams of fat and 1,020 milligrams of sodium. The protein is good for a sandwich of this size. Loading up on vegetables adds volume for very few calories, while extra sauces and cheese add more.

About 290 calories, 20 grams of protein, 34 grams of carbs, 8 grams of fat and 840 milligrams of sodium. It is one of the best breakfast options at any coffee chain for protein. Pair it with a black coffee or cold brew to keep the order close to 300 calories.

About 260 calories, 19 grams of protein, 39 grams of carbs, 3 grams of fat and 790 milligrams of sodium. It is very low in fat and leaves room for toppings. Adding cheese or a sauce raises calories, so choose one if you want the extra flavor.

About 390 calories, 28 grams of protein, 45 grams of carbs, 11 grams of fat and 765 milligrams of sodium. If you want a sandwich rather than nuggets, this is the leaner pick at Chick-fil-A. The classic fried Chick-fil-A Chicken Sandwich is about 420 calories with 29 grams of protein but 1,470 milligrams of sodium, nearly double.

About 360 calories, 18 grams of protein, 35 grams of carbs, 18 grams of fat and 710 milligrams of sodium. It has less protein per calorie than the egg white wrap, but many people find it more satisfying. Either works for a quick breakfast.

About 190 calories, 13 grams of protein, 19 grams of carbs, 7 grams of fat and 170 milligrams of sodium with 2 percent milk. It is a drink, not a meal, but it adds a useful amount of protein from milk. Combined with the egg white wrap, it makes a breakfast of about 480 calories and 33 grams of protein.

A standard Chipotle chicken bowl with white rice, black beans, fresh tomato salsa and cheese is about 655 calories with 50 grams of protein, using Chipotle's official facts. It is over our 500 calorie line, so it is not on the list, but it is one of the highest protein meals we track. Going light on rice or skipping cheese brings it closer. See our Chipotle bowl guide for details.

Use our nutrition calculator to combine any of these items and press Calculate meal to see protein, calories and sodium together. If you have a daily target from our calorie budget planner, you can see how a meal fits before you order. When we verify more brands, we will add their best options to this list.

At most chains, a few simple moves raise protein without changing the restaurant. Choose grilled over breaded when both are offered. Ask for double meat on a sub or bowl if you want a bigger meal. Add an egg-based breakfast item or a milk-based drink. Skip or reduce sides that are mostly starch, like fries, when protein is the priority. Each of these changes calories too, so check the totals in the calculator.

Chick-fil-A Grilled Nuggets lead for protein per calorie, with Subway's steak and turkey subs and Starbucks' egg white wrap close behind. Watch sodium on breaded and sandwich items, check prices in each brand's app, and use the calculator to plan the full meal.

Found a high protein order we missed? Share it on our community page with the price you paid and the date. We review brands for official nutrition sources as we expand the directory, and community suggestions help us decide which chains and items to verify next. Every new verified item shows its source and the date we checked it.

Looking at protein alone can be misleading, because a very large meal will have a lot of protein simply by being large. Comparing protein to calories gives a better sense of how efficient an item is. A grilled chicken sandwich and a large burger might have similar protein, but if one has far fewer calories, it gives you that protein with more room left in your day.

Our nutrition calculator shows protein and calories side by side for every item and meal you build, using official US figures. Try adding two options you are deciding between and compare the totals before you order.

A few simple changes raise protein or lower calories without giving up a satisfying meal. Choosing grilled chicken instead of fried keeps most of the protein while cutting calories from the breading and oil. Swapping fries for a side salad or fruit removes a large chunk of calories and frees space for a second protein item. Ordering a sandwich without mayonnaise-based sauces reduces fat while leaving the protein untouched.

At bowl and burrito restaurants, adding extra protein or beans raises the total quickly. At breakfast, eggs and lean breakfast meats add protein that pastries and pancakes alone do not. Plain milk or a protein-based drink can also add more than a soda would.

Many high-protein fast food items are also high in sodium, because cured meats, cheese, breading and sauces all contain salt. If you eat out often, keep an eye on the sodium figure as well as protein. The US Daily Value for sodium is 2,300 mg, and a single restaurant meal can use a large share of it.

Our calculator shows sodium as a percentage of that Daily Value. If one meal runs high, balance it with lower-sodium meals the rest of the day, and choose sauces and dressings on the side so you control how much you use.

A single meal does not need to cover all your protein. Many people find it easier to spread protein across breakfast, lunch and dinner. If your fast food lunch is lighter on protein, plan a protein-rich dinner at home. Our calorie budget planner can estimate a daily calorie target and split it across meals, which makes it easier to see how a restaurant meal fits.

Protein needs vary by age, body size, activity and health. If you have a medical condition or a specific goal, a registered dietitian can give you a personal target.

Every item mentioned here comes from a chain's official US nutrition information, linked from its brand page with a last-checked date. We do not include figures copied from third-party sites. Recipes and portion sizes change, so check the date on each brand page and the official source if you need the very latest number. Prices are not listed because they vary by location; check your local restaurant's app or website.