MinMax

Fast-food calories, by chain

One ready-to-order meal per chain, under the cap you set.

Free on iPhone · no account · 145 chains

Pick a chain to see its lowest-calorie items, highest-protein options and full macros, taken from each restaurant's published nutrition guide. Then get MinMax to find the best meal under your calorie cap at the location nearest you, free.

145 chains (123 fast-food, 22 sit-down) · 12,240 fast-food orders · rebuilt every Sunday · no account · Data refreshed

McDonald's105 orders · from 170 calBurger King113 orders · from 230 calWendy's66 orders · from 170 calTaco Bell88 orders · from 160 calChipotle25 orders · from 340 calSubway129 orders · from 150 calChick-fil-A130 orders · from 130 calKFC39 orders · from 150 calPopeyes65 orders · from 110 calArby's73 orders · from 140 calSonic Drive-In128 orders · from 240 calJack in the Box73 orders · from 190 calCarl's Jr.51 orders · from 260 calHardee's57 orders · from 250 calFive Guys24 orders · from 271 calShake Shack84 orders · from 180 calIn-N-Out Burger20 orders · from 210 calWhataburger87 orders · from 290 calCulver's82 orders · from 160 calRaising Cane's7 orders · from 390 calPanda Express31 orders · from 150 calPanera Bread183 orders · from 150 calJersey Mike's210 orders · from 350 calJimmy John's240 orders · from 60 calFirehouse Subs149 orders · from 130 calDomino's Pizza202 orders · from 140 calPizza Hut197 orders · from 420 calPapa John's172 orders · from 590 calLittle Caesars38 orders · from 510 calDairy Queen66 orders · from 240 calFreddy's54 orders · from 360 calDel Taco83 orders · from 120 calEl Pollo Loco47 orders · from 170 calTropical Smoothie Cafe71 orders · from 380 calDunkin'386 orders · from 180 calWawa299 orders · from 90 calCumberland Farms43 orders · from 310 calHabit Burger & Grill26 orders · from 290 calWhite Castle66 orders · from 170 calTim Hortons342 orders · from 188 calSarku Japan71 orders · from 190 calPei Wei53 orders · from 420 calBojangles41 orders · from 220 calZaxby's51 orders · from 360 calChester's Chicken37 orders · from 310 calMission BBQ26 orders · from 373 calBonchon87 orders · from 290 calbb.q Chicken57 orders · from 280 calPollo Campero21 orders · from 274 calWaBa Grill52 orders · from 170 calCheckers & Rally's70 orders · from 310 calKrystal50 orders · from 150 calWienerschnitzel25 orders · from 230 calEinstein Bros. Bagels71 orders · from 190 calBruegger's Bagels97 orders · from 290 calManhattan Bagel45 orders · from 350 calTOGO'S114 orders · from 260 calTaco Cabana87 orders · from 190 calStarbucks508 orders · from 170 calParis Baguette26 orders · from 360 calTous les Jours42 orders · from 240 calBiggby Coffee269 orders · from 280 calJust Salad41 orders · from 310 calSchlotzsky's56 orders · from 210 calJason's Deli173 orders · from 210 calCharleys Cheesesteaks67 orders · from 310 calMcAlister's Deli73 orders · from 310 calPotbelly177 orders · from 250 calA&W48 orders · from 330 calQuickChek275 orders · from 100 calPort of Subs197 orders · from 230 calTaco John's62 orders · from 150 calSteak 'n Shake44 orders · from 360 calSkyline Chili147 orders · from 100 calRubio's Coastal Grill143 orders · from 230 calTorchy's Tacos63 orders · from 168 calBubbakoo's Burritos56 orders · from 380 calCapriotti's135 orders · from 240 calDonatos Pizza225 orders · from 310 calGodfather's Pizza199 orders · from 360 calQuikTrip236 orders · from 290 calKwik Trip170 orders · from 190 calMaverik72 orders · from 180 calCasey's151 orders · from 350 calRoyal Farms162 orders · from 190 calAllsup's62 orders · from 150 calPilot Flying J63 orders · from 170 calLove's Travel Stops46 orders · from 180 calKrispy Krunchy Chicken19 orders · from 580 calHunt Brothers Pizza15 orders · from 330 calChurch's Texas Chicken51 orders · from 180 calBlaze Pizza24 orders · from 560 calJet's Pizza161 orders · from 180 calBuffalo Wild Wings650 orders · from 365 calCAVA16 orders · from 420 calCicis104 orders · from 840 calWingstop98 orders · from 610 calDave's Hot Chicken36 orders · from 490 calNoodles & Company43 orders · from 320 calQDOBA25 orders · from 370 calMountain Mike's Pizza78 orders · from 460 calRound Table Pizza53 orders · from 720 calSheetz74 orders · from 210 calMarco's Pizza73 orders · from 370 calMellow Mushroom95 orders · from 150 calHungry Howie's90 orders · from 220 calWhich Wich136 orders · from 370 calQuiznos59 orders · from 320 calLaRosa's Pizzeria54 orders · from 270 calPapa Gino's96 orders · from 400 calPortillo's64 orders · from 229 calCousins Subs61 orders · from 190 calPokeworks47 orders · from 190 calFarmer Boys50 orders · from 435 calBraum's82 orders · from 170 calLou Malnati's Pizzeria82 orders · from 630 calJollibee56 orders · from 256 calLee's Famous Recipe Chicken56 orders · from 220 calBiscuitville51 orders · from 320 calRunza34 orders · from 250 calPiada Italian Street Food33 orders · from 180 calJamba136 orders · from 320 calClean Juice44 orders · from 290 cal

Sit-down restaurants

A sit-down dish comes with choices, such as sides, a sauce or a dressing, that the restaurant's nutrition guide prints as separate rows. These pages count each dish with them, so a total is the plate you order: Applebee's, Cracker Barrel, Carrabba's Italian Grill, Cheddar's Scratch Kitchen, Denny's, Olive Garden, Outback Steakhouse, Red Lobster, TGI Fridays, Texas Roadhouse, Captain D's, Red Robin, Ruby Tuesday, IHOP, LongHorn Steakhouse, BJ's Brewhouse, First Watch, P.F. Chang's, California Pizza Kitchen, Logan's Roadhouse, Beef 'O' Brady's and The Cheesecake Factory.

Most protein at a sit-down restaurantranking under 600 / 800 / 1,000 calSit-down under 800 caloriesbest order at 21 restaurants
Applebee's46 plates · from 430 calCracker Barrel31 plates · from 335 calCarrabba's Italian Grill48 plates · from 270 calCheddar's Scratch Kitchen45 plates · from 345 calDenny's35 plates · from 665 calOlive Garden43 plates · from 440 calOutback Steakhouse35 plates · from 330 calRed Lobster34 plates · from 460 calTGI Fridays50 plates · from 430 calTexas Roadhouse56 plates · from 230 calCaptain D's9 plates · from 700 calRed Robin45 plates · from 270 calRuby Tuesday49 plates · from 410 calIHOP44 plates · from 460 calLongHorn Steakhouse32 plates · from 490 calBJ's Brewhouse48 plates · from 360 calFirst Watch41 plates · from 450 calP.F. Chang's77 plates · from 400 calCalifornia Pizza Kitchen260 plates · from 160 calLogan's Roadhouse46 plates · from 435 calBeef 'O' Brady's132 plates · from 250 calThe Cheesecake Factory140 plates · from 305 cal

How it works

  1. Set your capAnything from 200 to 1,500 calories — what you have left today, not a diet plan.
  2. Pick what mattersMost protein, most filling, or lightest. Every chain nearby gets one complete order — an entrée, up to two sides and a drink — under your cap.
  3. Get the orderWith the words to say at the counter: “A Roast Beef (16") Xtra, a Salami & Capicola (Lj) Reg, a Capicola (16") Ez, and a 22-ounce Caffeine Free Diet Coke — 490 cal, 78 g protein.”

Best under 500 calories right now

The most protein in a complete meal under 500 calories at 6 chains this week, from each chain's published nutrition figures (a labelled third-party copy where the chain's own document could not be read). Each card opens that chain's every order under 500; the last card opens the dated edition, where all 123 are ranked.

Jimmy John'sA Roast Beef (16") Xtra, a Salami & Capicola (Lj) Reg, a Capicola (16") Ez, and a 22-ounce Caffeine Free Diet Coke490 cal · 78 g proteinMission BBQA Meat Market Lean Brisket, no cornbread, and a water480 cal · 73 g proteinPopeyes8 Blackened Tenders and a 20-ounce bottle of Diet Coke460 cal · 72 g proteinWawaA Classic Roasted Chicken Chipotle Hoagie and a 16-ounce *Create Your Own Iced Coffee470 cal · 63 g proteinFirehouse SubsA Firehouse Salad with Grilled Chicken, a cup of Chicken and Dumpling Soup, and a bottle of Diet Coke500 cal · 62 g proteinCharleys CheesesteaksA large Chicken Protein Box and a 21-ounce Coke Zero450 cal · 60 g proteinThe 500-Calorie IndexAll 123 fast-food chains ranked, with 400 / 600 / 800 columns and a CSVOctober 2026 edition · 86 chains reach 30 g

Browse by calorie cap

One complete order — an entrée, up to two sides and a drink — at every chain, under the cap you set, plus the chain ranking for protein.

Fast food under 300 caloriesbest order at 92 chainsFast food under 400 caloriesbest order at 117 chainsFast food under 500 caloriesbest order at 121 chainsHighest protein per caloriechain ranking under 400 / 500 / 600 cal

Eat at fast food without blowing your cap

MinMax finds the best fast food meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.

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Every number on this site is taken from the restaurant's published nutrition guide, or from a linked copy of it hosted by a third party where the chain's own document could not be read (1 of 145 chains today, each labelled on its page). The source is linked on each page. Read how the data is gathered, see every source by chain and what changed this week, or who makes MinMax and what the app does.