Fast food under 400 calories: the best order at 27 chains

The best complete order — an entrée, a side and a drink — under 400 calories at 27 chains, each composed for the most protein from that chain's own published nutrition data. 17 of the 27 reach 30 g of protein under 400; the top three are Firehouse Subs (57 g), Dairy Queen (49 g) and KFC (47 g), and the spread from best to worst is 13–57 g. At Five Guys, Jersey Mike's and Little Caesars no entrée fits under 400 at all.

2,967 items · 30 chains · each chain's own nutrition guide · Data refreshed September 14, 2026

27 chains ranked
17 reach 30 g protein
57g best full meal
26 chain pages under 400

As of September 2026, 17 of the 30 fast-food chains we track can serve a complete meal with 30 g or more of protein under 400 calories; the best is Firehouse Subs at 57 g (A Firehouse Chopped Salad with Grilled Chicken and a water).

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

Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein). Click a chain for every one of its orders under 400.

Best complete meal under 400 calories, by chain
#	Chain	Order	Calories	Protein
1	Firehouse Subs	A Firehouse Chopped Salad with Grilled Chicken and a water	375	57g
2	Dairy Queen	A Rotisserie-style Chicken Bites Salad Bowl, a Protein Boost, and a water	370	49g
3	KFC	A Kentucky Grilled Chicken Breast, a Kentucky Grilled Chicken Whole Wing, and a water	280	47g
4	Jack in the Box	Chicken Strips (Grilled), Mini Pancakes, and a water	390	47g
5	Culver's	A Cranberry Bacon Bleu Salad with Grilled Chicken and a water	390	46g
6	Chick-fil-A	12 ct Grilled Nuggets, a Chick-fil-A® Icedream® Cup, and a water	340	42g
7	Arby's	Steak Nuggets (9), Bacon- 3 half strips, and a water	310	41g
8	Panda Express	An Asian Chicken and a water	340	41g
9	Chipotle	Chicken, Black Beans, and a water	310	40g
10	Papa John's	Buffalo Wings (8 pieces) and a water	395	40g
11	Whataburger	A Buffalo Ranch Chicken Salad with Grilled Chicken and a water	370	37g
12	Burger King	A Chicken Garden Salad (with Grilled Chicken, no dressing) and a water	320	36g
13	Wendy's	A Grilled Chicken Sandwich, Strawberries, and a water	390	34g
14	Popeyes	Chicken Blackened Tenders (3 Pcs), a Corn On The Cob, and a water	360	32g
15	Jimmy John's	A #14 BOOTLEGGER CLUB® (Unwich Lettuce Wrap) and a water	330	31g
16	Panera Bread	A Strawberry Poppyseed Chicken Salad without pecans - Whole, Egg Whites, and a water	340	31g
17	McDonald's	McCrispy® Strips and a water	400	31g
18	Subway	6" Turkey & Ranch Delite and a water	380	26g
19	Carl's Jr.	A Hand-Breaded Chicken Tenders™ (3 pieces) and a water	260	25g
20	Shake Shack	A Single Hamburger and a water	370	25g
21	Sonic Drive-In	CRISPY TENDERS (3 PC.), a HOT CHILI, and a water	320	24g
22	Domino's Pizza	A Chicken Parm and a water	400	24g
23	In-N-Out Burger	A Cheeseburger with Onion with mustard & ketchup instead of spread and a water	400	22g
24	Hardee's	A Charbroiled Slider (Double) and a water	360	19g
25	Taco Bell	A Burrito Supreme - Chicken and a water	370	19g
26	Pizza Hut	A Stuffed Crust Great Beyond Pizza (Large) and a water	350	18g
27	Raising Cane's	Chicken Fingers and a water	127	13g

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.

Download MinMax — free What the app does

Every chain under 400 calories

26 chains have enough single orders under 400 for a page of their own; KFC, Five Guys, Raising Cane's and Little Caesars do not (fewer than 10 orders fit, or no entrée does).

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.