Mr Buff
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Fast food

Fast food nutrition in the US, by chain

2,856 menu items at 17 US chains, read from each chain’s own nutrition data.

Mr. BuffPublished Updated

Best protein for the calories

8 ct Grilled Nuggets

19.2 g per 100 calories · 25 g protein in 130 calories

Chick-fil-A

See the full ranking

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BurgersBurger-led menus

ChickenFried and rotisserie chicken

Subs and sandwichesBuilt-to-order sandwiches

MexicanBowls, burritos and tacos

PizzaPizza and sides

Coffee and bakeryCoffee shops and bakery cafes

Build a meal under N calories

Pick a chain and a calorie limit. We search that chain’s menu for the combination with the most protein that fits.

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What the numbers show

Sodium: 76% of those items carry 460 mg or more, which is 20% of the 2,300 mg Daily Value and counts as “high” under the FDA 5%/20% rule (FDA, Nutrition Facts label guide; 2,300 mg Daily Value). 43% carry 1,150 mg or more, half the Daily Value in one item, and 140 items carry 2,300 mg or more.

Protein: 346 single-serving items (37%) have 30 g of protein or more. The most protein in a single-serving item is 96 g, in 10 ct Chick-fil-A Chick-n-Strips® at Chick-fil-A (1,020 calories). Among items with at least 10 g, the best protein for the calories is 8 ct Grilled Nuggets at Chick-fil-A: 19.2 g per 100 calories.

89 items give 25 g of protein or more for 500 calories or less, across 11 chains. The meal helper above finds combinations inside any calorie limit.

Median protein per 100 calories, by chain

  • Subway145 items5.3 g
  • Jersey Mike's Subs212 items5.2 g
  • Chick-fil-A147 items4.8 g
  • Burger King111 items4.5 g
  • Arby's99 items4.3 g
  • Domino's86 items4.2 g
  • Popeyes43 items3.9 g
  • Jack in the Box74 items3.8 g
  • Panera Bread187 items3.8 g
  • McDonald's69 items3.5 g
  • Taco Bell79 items3.3 g
  • Starbucks70 items3.0 g
  • Wendy's113 items2.9 g
  • Dunkin'138 items1.5 g

Frequently asked questions

Which fast food has the most protein?

In our data the single-serving item with the most protein is 10 ct Chick-fil-A Chick-n-Strips® at Chick-fil-A: 96 g of protein and 1,020 calories. Shared packs and platters are left out of this claim, and some chains publish no fixed entrees at all. The rankings page also lists the best choices under 300, 500 and 700 calories.

What fast food has the best protein for the calories?

Among items with at least 10 g of protein, 8 ct Grilled Nuggets at Chick-fil-A gives 19.2 g of protein per 100 calories (25 g in 130 calories).

Which chain has the best protein per calorie overall?

By median protein per 100 calories across food items, Subway leads at 5.3 g, followed by Jersey Mike's Subs (5.2 g) and Chick-fil-A (4.8 g). A median describes the whole menu; the best items at any chain can be much better.

How much sodium is in fast food?

76% of food items carry 460 mg or more (20% of the 2,300 mg Daily Value, “high” under the FDA 5%/20% rule), and 43% carry 1,150 mg or more. Filter by sodium in the explorer to see which items stay low.

Can I get 25 g of protein for 500 calories or less?

Yes, at some chains: 89 items in our data do, across 11 chains. Try the meal helper to build a full meal inside your calorie limit.

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Topics: Fast foodProteinFat loss