Fast food under 400 calories: the best order at 117 chains

The best complete order — an entrée, up to two sides and a drink — under 400 calories at 117 chains, each composed for the most protein from that chain's published nutrition figures. 54 of the 117 reach 30 g of protein under 400; the top three are Jimmy John's (69 g), Mission BBQ (64 g) and Firehouse Subs (57 g), and the spread from best to worst is 11–69 g. At Pei Wei, Krispy Krunchy Chicken, CAVA, Wingstop, Dave's Hot Chicken and Farmer Boys no entrée fits under 400 at all.

12,240 single orders · 123 fast-food chains · each chain's nutrition guide or a labelled copy · Data refreshed October 24, 2026

117 chains ranked
54 reach 30 g protein
69g best full meal
99 chain pages under 400

This ranking covers the 123 fast-food chains. The 22 sit-down restaurants, where a meal is a plate with its sides, have a ranking of their own.

As of October 2026, 54 of the 123 fast-food chains we track can serve a complete meal with 30 g or more of protein under 400 calories; the best is Jimmy John's at 69 g (A Roast Beef (16") Xtra, a Salami (8") Ez, and a 22-ounce Caffeine Free Diet Coke).

The best order under 400 calories at every chain, ranked by protein

One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water). Click a chain for every one of its orders under 400.

Best complete meal under 400 calories, by chain
#	Chain	Order	Calories	Protein
1	Jimmy John's	A Roast Beef (16") Xtra, a Salami (8") Ez, and a 22-ounce Caffeine Free Diet Coke	400	69g
2	Mission BBQ	A Meat Market Turkey, no cornbread, and a water	398	64g
3	Firehouse Subs	A Firehouse Salad with Grilled Chicken and a bottle of Diet Coke	380	57g
4	QuickChek	An All Natural Grilled Chicken Salad and a 16-ounce Latte	400	54g
5	Wawa	A Classic Double Meat Turkey & Ham Hoagie and a 16-ounce Iced Matcha	390	53g
6	El Pollo Loco	A Street Corn Salad without Dressing and a large Coca-Cola Zero Sugar	390	52g
7	Chick-fil-A	A 12-piece Grilled Nuggets, a Chicken Noodle Soup, and a Bag of Ice	390	49g
8	Lee's Famous Recipe Chicken	An Oven Roast Chicken Breast and a Skim Milk	350	48g
9	Jersey Mike's	A bowl of #19 BBQ Beef and a Bottled Water	400	48g
10	Popeyes	5 Blackened Tenders, a regular side of Mashed Potatoes with Cajun Gravy, and a 20-ounce bottle of Diet Coke	400	48g
11	WaBa Grill	A Signature House Salad with White Meat Chicken, a side of Steamed Veggies, and a water	370	47g
12	Culver's	A Cranberry Bacon Bleu Salad with Grilled Chicken and a Bottled Water	390	46g
13	Arby's	A 9-piece Steak Nuggets and a 1% Lowfat Milk	350	44g
14	Panda Express	A Teriyaki Chicken and a large Lemon Green Tea	355	44g
15	Charleys Cheesesteaks	A regular Chicken Protein Box, a side of Grilled Veggies, and a 21-ounce Coke Zero	380	44g
16	Starbucks	Egg White & Roasted Red Pepper Egg Bites, a Country Archer Hickory Smoke Turkey Jerky, and a tall Iced Sugar-Free Caramel Protein Latte	390	44g
17	KFC	A Kentucky Grilled Chicken Breast, a side of Macaroni & Cheese, and a 20-ounce Pepsi Zero Sugar	350	43g
18	Biscuitville	A Low-Carb Breakfast Platter with Grilled Chicken and a large Classic Coffee	370	43g
19	Zaxby's	5 Traditional Wings with Tongue Torch, no dip, and a large Coca-Cola Zero Sugar	390	43g
20	Kwik Trip	A 2-piece Fried Chicken Breast & Wing, a String Cheese Stick, and a 51-ounce Sweet Brew Unsweet Tea	395	43g
21	Whataburger	A Garden Salad with Grilled Chicken and an 8-ounce 1% Low Fat Milk	400	43g
22	Chipotle	A chicken salad with supergreens, black beans, fajita veggies and fresh tomato salsa, and a 22-ounce Chipotle Iced Tea	380	42g
23	Bojangles	A Grilled Chicken Salad without Dressing and a 16-ounce Coffee	365	41g
24	Cousins Subs	A Steak Bacon Cheddar Cheese Steak Bowl without Dressing and a large Diet Coke	370	40g
25	Jason's Deli	A half Beefeater and a 24-ounce Coca-Cola Zero	390	39g
26	Jack in the Box	A Southwest Salad with Grilled Chicken without Dressing or Crunchy Toppings and a Milk	400	39g
27	Port of Subs	A Grilled Chicken Caesar Salad, a bag of Baked Lay's BBQ, and a 21-ounce Coca-Cola Zero Sugar	400	39g
28	Skyline Chili	A Chicken Chili Bowl, a regular Garden Salad, and a White Milk	400	39g
29	Portillo's	A Classic Caesar Salad with Grilled Chicken without Dressing and a large Diet Coke	357	38g
30	Sheetz	A Chicken & Rice Bowl and a regular Protein Milk Iced Latte	370	37g
31	Just Salad	A Chicken Caesar Salad, no dressing, and a Coke Zero	400	37g
32	Pilot Flying J	A Chef Salad and a water	360	36g
33	Schlotzsky's	A Chicken Avocado Cobb Salad without Dressing and a water	370	36g
34	LaRosa's Pizzeria	A JoJo Grilled Chicken Salad without Dressing or Bread Stick, a Minestrone with Saltine Crackers, and a 12-ounce Coke Zero	380	36g
35	Raising Cane's	3 Chicken Fingers and a large Coca-Cola Zero	390	36g
36	Hungry Howie's	A large Chicken Caesar Salad without Dressing and a 22-ounce Diet Pepsi	310	35g
37	Pollo Campero	A 6-piece Campero Nuggets and a Bottled Water	330	35g
38	Checkers & Rally's	5 Plain Classic Wings and a large Coke Zero Sugar	350	35g
39	Runza	A Sweet Berry Chicken Salad without Dressing and a medium Diet Pepsi	380	35g
40	Habit Burger & Grill	An Ahi Tuna Filet Sandwich and a Black Iced Tea	400	35g
41	Maverik	A Chicken Bacon Salad and a water	360	34g
42	Potbelly	A Skinny Grilled Chicken & Cheddar and a 20-ounce Coca Zero Sugar	380	33g
43	Capriotti's	A mini Tuna Sub, a cup of Chicken Noodle Soup, and a 22-ounce Pepsi Zero Sugar	330	32g
44	Church's Texas Chicken	8 Original Boneless Wings, no dipping sauce, and a large Church's Southern Unsweet Tea	360	32g
45	Donatos Pizza	5 Traditional Wings with Italian Parmesan Dry Rub and a water	390	32g
46	Tim Hortons	Omelette Bites and a medium Iced Protein Latte with Sugar-Free Vanilla Syrup	390	32g
47	McDonald's	3 McCrispy Strips and an extra-small Unsweetened Iced Tea	400	32g
48	Royal Farms	A Grilled Chicken Sub and a 12-ounce Hot Coffee	390	31g
49	Panera Bread	A half Strawberry Poppyseed Chicken Salad without Pecans, a cup of Homestyle Chicken Noodle Soup, and a 16-ounce Caffe Latte	400	31g
50	Subway	A Baja Chicken Protein Pocket, a bowl of Chicken Noodle Soup, and a water	400	31g
51	McAlister's Deli	A Pecanberry Salad and a Decaffeinated Coffee	360	30g
52	Noodles & Company	A Chicken Noodle Soup and a water	360	30g
53	Tous les Jours	A Turkey Bacon Egg Salad and a 16-ounce Iced Cafe Latte	390	30g
54	QuikTrip	A half Grab & Go Ham Sub (Wheat) and a large Iced Latte	400	30g
55	Buffalo Wild Wings	6 Boneless Wings with Buffalo Dry Rub, no dips or veggies, and an Aquafina Bottled Water	365	29g
56	A&W	A Spicy Papa Grilled Chicken Sandwich and a large A&W Root Beer Zero Sugar	370	29g
57	Taco Bell	A 5-piece Crispy Chicken Nuggets, a side of Black Beans, and a 16-ounce Diet Pepsi	370	29g
58	Cumberland Farms	A Grilled Chicken Sandwich and a water	320	28g
59	Allsup's	10 Spicy Wings and a 1-liter Drinking Water	325	28g
60	Tropical Smoothie Cafe	A Thai Chicken Bowl and a 20-ounce Coca-Cola Zero Sugar	380	28g
61	Jet's Pizza	A large Buffalo Ranch Chicken Pizza (NY style) — eat 1 of its 6 slices, and a water	400	28g
62	Burger King	A Honey Mustard Flame-Grilled Chicken Wrap and a Fat Free Milk	330	27g
63	Love's Travel Stops	A Southwest Chicken Salad, no dressing, and a water	370	27g
64	Manhattan Bagel	A Classic Light and a water (at select locations: Classic Light)	380	27g
65	Dunkin'	Bacon & Cheddar Omelet Bites and a small Protein Hot Latte (limited time: Bacon & Cheddar Omelet Bites and Protein Hot Latte (Small))	390	27g
66	TOGO'S	A mini #38 Bacon Ranch Chicken and a water	390	27g
67	Domino's Pizza	A Chicken Caesar Salad, a Chorizo, a Shredded Parmesan Asiago (Crunchy Thin), and a water	310	26g
68	Lou Malnati's Pizzeria	A small Crustless Pizza — eat 1 of its 4 slices, and a water	333	26g
69	Which Wich	A regular Turkey Wich and a 16-ounce Diet Pepsi	370	26g
70	Einstein Bros. Bagels	A Ham & Swiss Egg White Sandwich on Plain Bagel and a water	400	26g
71	Carl's Jr.	3 Hand-Breaded Chicken Tenders and a 12-ounce Coca-Cola Zero	260	25g
72	Taco Cabana	A Chicken Fajita Taco, a small side of Black Beans, and a water	330	25g
73	Chester's Chicken	A Fried Chicken Sandwich and a large Diet Coca-Cola	360	25g
74	Freddy's	A Steakburger Taco and a large Diet Dr. Pepper (limited time: Steakburger Taco)	360	25g
75	Sarku Japan	A Tuna Roll, a side of Edamame, and a 22-ounce Diet Coke	360	25g
76	Shake Shack	A Single Hamburger and a large Coke Zero	370	25g
77	Casey's	A medium Ultimate Hawaiian Pizza (thin crust) — eat 5 of its 16 slices, and a water	400	25g
78	Pokeworks	A small Avocado Salad Bowl, a Chicken Miso Ramen Soup, and a water	400	25g
79	bb.q Chicken	A Grilled Chicken Salad and a water	340	24g
80	Godfather's Pizza	A mini Chicken Alfredo Pizza (thin crust) — eat 3 of its 4 slices, and a water	360	24g
81	Quiznos	A small Ultimate Turkey Club Sub and a 20-ounce Coca-Cola Zero Sugar	360	24g
82	Wendy's	A Double Stack and a large Hot Coffee	385	24g
83	Hunt Brothers Pizza	A single order of Hot 'n Spicy Glazed Wings and a water	400	24g
84	Paris Baguette	A Turkey Avocado Sandwich and a 20-ounce Americano	400	24g
85	Pizza Hut	A large Chicago Tavern-Style Chicken-Bacon Parmesan Pizza — eat 4 of its 16 slices, and a 16-ounce Diet Pepsi	400	24g
86	Rubio's Coastal Grill	A Grilled Fish Taco with Wild-Caught Mahi Mahi, a regular side of No-Fried Pinto Beans with Melted Cheese, and a large Aha Blueberry Pomegranate	400	24g
87	Taco John's	A Chicken Snack Quesadilla, a side of Black Beans, and a large Diet Pepsi	400	24g
88	Marco's Pizza	6 Plain Wings, no dip, and a 20-ounce bottle of Diet Pepsi	370	23g
89	QDOBA	3 Street Style Pork Carnitas Tacos on Flour Tortillas and a large Coca-Cola Zero	370	23g
90	Mellow Mushroom	5 Boneless Wings with Hot Buffalo, no dressing, and a 24-ounce Coke Zero	330	22g
91	Torchy's Tacos	A Democrat Taco, a side of Refried Pinto Beans, and a water	366	22g
92	In-N-Out Burger	A Hamburger ProteinStyle (Bun Replaced with Lettuce) and a 10-ounce Milk	370	22g
93	Round Table Pizza	A small Hawaiian Pizza (original crust) — eat 2 of its 6 slices, and a water	400	22g
94	Sonic Drive-In	3 Crispy Tenders and a small Dirty Dr Pepper	400	22g
95	Cicis	A Cheese Flatbread Pizza — eat 4 of its 12 slices, and a water	354	21g
96	Papa John's	A Fiery Buffalo Chicken Pizza (epic stuffed crust) — eat 1 of its 8 slices, and a 16-ounce Coffee	395	21g
97	Bruegger's Bagels	A Ham Deli Sandwich and a Brewed Iced Tea	400	21g
98	Blaze Pizza	An 11-inch Carnivore Pizza — eat 2 of its 6 slices, and a 16-ounce Coke Zero	380	20g
99	Braum's	A Junior 1/6 lb. Cheeseburger and a 12-ounce Coffee	390	20g
100	Hardee's	A double Charbroiled Slider and a water	360	19g
101	Del Taco	The Del Taco (Soft) and a regular Minute Maid Zero Sugar Lemonade Dirty Del	370	19g
102	Clean Juice	A Chicken Pesto Sandwich (Multigrain) and a 12-ounce Hardcore Juice	380	19g
103	Jollibee	A 5-piece Chicken Nuggets and an Aquafina Bottled Water	256	18g
104	Little Caesars	A large Stuffed Crust Pepperoni — eat 1 of its 8 slices, and a water	373	18g
105	Mountain Mike's Pizza	A small Pikes Peak Pizza (traditional crust) — eat 2 of its 10 slices, and a water	380	18g
106	Biggby Coffee	An Asiago Bagel and a 24-ounce Iced Cafe Au Lait	400	18g
107	Papa Gino's	A small Pepperoni Pizza — eat 2 of its 6 slices, and a water	400	18g
108	Steak 'n Shake	A Single Steakburger without Cheese and a water	400	18g
109	Dairy Queen	A single Original Cheeseburger and a water	370	17g
110	White Castle	A Double Jalapeño Cheese Slider and a large Coffee	325	16g
111	Krystal	A Chik and a water	400	16g
112	Wienerschnitzel	A Chili Cheese Dog and a 20-ounce Coca-Cola Zero	320	15g
113	Five Guys	A Veggie Sandwich and a Low Fat Milk	361	15g
114	Bubbakoo's Burritos	A Fit Body Burrito Bowl with Shrimp (Online Only) and a water	380	15g
115	Jamba	A Classic Sausage Egg + Cheese Handwich and an Orange Ginger Cayenne Shot	345	12g
116	Piada Italian Street Food	A Keto BLT Salad and a regular Diet Pepsi	250	11g
117	Bonchon	A MoPo Corndog, a side of Kimchi, and a water	357	11g

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Every chain under 400 calories

99 chains have enough single orders under 400 for a page of their own; Chipotle, Five Guys, Raising Cane's, Jersey Mike's, Little Caesars, Freddy's, Cumberland Farms, Habit Burger & Grill, Pei Wei, Chester's Chicken, bb.q Chicken, Manhattan Bagel, Paris Baguette, Steak 'n Shake, Bubbakoo's Burritos, Krispy Krunchy Chicken, Hunt Brothers Pizza, CAVA, Wingstop, Dave's Hot Chicken, QDOBA, Which Wich and Farmer Boys do not (fewer than 10 orders fit, or no entrée does); Blaze Pizza has no page of its own at 400 because it would repeat a lower cap's page with too little added.

Other caps and the chain ranking

Every figure is from the chain's published nutrition guide or a cited copy of it; sources are linked on each chain's page and on the sources page. Read how the data is gathered and checked.