Pick items, not chains
Of 936 single-serving food items in our data (sides, snacks, desserts, drinks and shared packs are left out), 346 (37%) have 30 g of protein or more. The best protein for the calories is 8 ct Grilled Nuggets at Chick-fil-A: 25 g in 130 calories. Chains differ: the highest shares of items with 30 g or more are at Jersey Mike's Subs (75%), Subway (48%), Chick-fil-A (44%). Chipotle and Five Guys publish too few fixed single-serving items for us to say. Use the filters to compare items rather than relying on a chain’s reputation.
Which kinds of item give the most protein per calorie
- Chicken78 items5.6 g
- Burgers73 items5.2 g
- Sandwiches338 items5.0 g
- Salads179 items5.0 g
- Wraps122 items4.5 g
- Snacks103 items4.1 g
- Breakfast245 items4.0 g
- Sides170 items2.5 g
- Desserts288 items1.5 g
Median grams of protein per 100 calories for food items of 100 calories or more, by item type, for types with at least 20 items. Medians describe the type; individual items vary widely.
Five highest-protein items at 500 calories or less
- #19 BBQ Beef (Bowl) (Jersey Mike's Subs): 48 g protein, 400 calories, 1,116 mg sodium
- Tenders - Blackened (5 pieces) (Popeyes): 47 g protein, 280 calories, 1,430 mg sodium
- Subway Club® Protein Bowl (Subway): 45 g protein, 410 calories, 2,270 mg sodium
- Sweet Onion Chicken Teriyaki® Protein Bowl (Subway): 42 g protein, 470 calories, 1,850 mg sodium
- 12 ct Chick-fil-A® Nuggets (Chick-fil-A): 40 g protein, 380 calories, 1,820 mg sodium
The sodium trade-off
The FDA treats 20% of the Daily Value or more as high, and lists the sodium Daily Value as 2,300 mg (FDA, How to understand and use the Nutrition Facts label); 20% is 460 mg. Among items with 30 g of protein or more, the median sodium is 1,830 mg, against 1,000 mg for all food items. High protein and high sodium often arrive together, so set a sodium limit in the explorer if that matters to you.
A quick method
- Set a calorie limit in the explorer and a minimum protein, for example 25 g.
- Sort by protein per calorie and scan the top ten.
- Check sodium and the macro bar: if you want protein to be a larger share of your calories, look for the items whose protein segment is longest.
- Use the meal builder to add a second item inside your limit.
Menus and recipes change, and customised orders are not in the data.