Fast food under 500 calories: the best order at 121 chains

The best complete order — an entrée, up to two sides and a drink — under 500 calories at 121 chains, each composed for the most protein from that chain's published nutrition figures. 86 of the 121 reach 30 g of protein under 500; the top three are Jimmy John's (78 g), Mission BBQ (73 g) and Popeyes (72 g), and the spread from best to worst is 8–78 g. At Krispy Krunchy Chicken and Wingstop no entrée fits under 500 at all.

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

121 chains ranked
86 reach 30 g protein
78g best full meal
105 chain pages under 500

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, 86 of the 123 fast-food chains we track can serve a complete meal with 30 g or more of protein under 500 calories; the best is Jimmy John's at 78 g (A Roast Beef (16") Xtra, a Salami & Capicola (Lj) Reg, a Capicola (16") Ez, and a 22-ounce Caffeine Free Diet Coke).

The best order under 500 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 500.

Best complete meal under 500 calories, by chain
#	Chain	Order	Calories	Protein
1	Jimmy John's	A Roast Beef (16") Xtra, a Salami & Capicola (Lj) Reg, a Capicola (16") Ez, and a 22-ounce Caffeine Free Diet Coke	490	78g
2	Mission BBQ	A Meat Market Lean Brisket, no cornbread, and a water	480	73g
3	Popeyes	8 Blackened Tenders and a 20-ounce bottle of Diet Coke	460	72g
4	Wawa	A Classic Roasted Chicken Chipotle Hoagie and a 16-ounce *Create Your Own Iced Coffee	470	63g
5	Firehouse Subs	A Firehouse Salad with Grilled Chicken, a cup of Chicken and Dumpling Soup, and a bottle of Diet Coke	500	62g
6	Charleys Cheesesteaks	A large Chicken Protein Box and a 21-ounce Coke Zero	450	60g
7	Buffalo Wild Wings	6 Bone-In Wings (Drums Only) with Buffalo Dry Rub, no dips or veggies, and an Aquafina Bottled Water	455	60g
8	QuickChek	An All Natural Grilled Chicken Salad, a Chicken Noodle Soup, and a 12-ounce Latte	470	60g
9	WaBa Grill	A Signature House Salad with White Meat Chicken, a Loaded Miso Soup with Chicken, and a water	470	58g
10	Potbelly	A Grilled Chicken & Cheddar Wrap and a 20-ounce Coca Zero Sugar	480	58g
11	El Pollo Loco	A Chicken Breast, a Chicken Tortilla Soup, and a large Coca-Cola Zero Sugar	440	57g
12	Lee's Famous Recipe Chicken	An Oven Roast Chicken Breast, a regular Chicken and Noodles, and a Skim Milk	500	55g
13	Culver's	A Cranberry Bacon Bleu Salad with Grilled Chicken and a Milk	500	54g
14	Starbucks	Egg White & Roasted Red Pepper Egg Bites, a Country Archer Hickory Smoke Turkey Jerky, and a grande Iced Sugar-Free Caramel Protein Matcha	450	53g
15	Panda Express	A Teriyaki Chicken, a side of Super Greens, and a large Lemon Green Tea	485	53g
16	Pollo Campero	A 9-piece Campero Nuggets and a Bottled Water	495	52g
17	Farmer Boys	A Grilled Chicken Salad and an Aquafina Bottled Water	470	51g
18	Capriotti's	A small Tuna Sub and a 22-ounce Pepsi Zero Sugar	480	51g
19	Subway	A Subway Club Protein Bowl, a bowl of Chicken Noodle Soup, and a water	480	51g
20	Jason's Deli	A half New York Yankee, a side of Steamed Veggies, and a 24-ounce Coca-Cola Zero	490	51g
21	Portillo's	A Classic Caesar Salad with Grilled Chicken without Dressing, a Chicken Noodle Soup, and a large Diet Coke (at select locations: Chicken Noodle Soup)	495	51g
22	Zaxby's	5 Traditional Wings with Tongue Torch, no dip, and a 1% Milk	500	51g
23	Chick-fil-A	A 12-piece Grilled Nuggets, a small side of Mac & Cheese, and a Bag of Ice	470	50g
24	Sheetz	A Chicken & Rice Bowl and a large Protein Milk Hot Latte	470	50g
25	Bojangles	4 Bo's Chicken Tenders and a 16-ounce Coffee	415	49g
26	Chester's Chicken	Chicken Bites and a large Diet Coca-Cola	500	49g
27	Jersey Mike's	A bowl of #19 BBQ Beef and a Bottled Water	400	48g
28	Kwik Trip	A 2-piece Fried Chicken Breast & Wing, a String Cheese Stick, and a 12-ounce Chai Latte	480	48g
29	McAlister's Deli	A Grilled Chicken Salad and a Decaffeinated Coffee	490	47g
30	Arby's	A 9-piece Steak Nuggets, 2 Mozzarella Sticks, and a medium Brewed Unsweet Tea	480	46g
31	KFC	A Kentucky Grilled Chicken Breast, a side of Macaroni & Cheese, a side of Mashed Potatoes with Gravy, and a 20-ounce Pepsi Zero Sugar	480	46g
32	Whataburger	A Buffalo Ranch Chicken Salad† with Grilled Chicken and an 8-ounce 1% Low Fat Milk	480	46g
33	Mellow Mushroom	5 Naked Wings, no dressing, and a 24-ounce Coke Zero	500	46g
34	Biscuitville	A Low-Carb Breakfast Platter with Grilled Chicken, an order of Grits, and a large Classic Coffee	490	45g
35	Cousins Subs	A Club Bowl without Dressing, a cup of Chili, and a large Diet Coke	450	44g
36	Port of Subs	A Classic Sub #17 (Salad), a Garden Salad, and a 21-ounce Coca-Cola Zero Sugar	500	44g
37	Habit Burger & Grill	10 Crispy Chicken Bites and a Black Iced Tea	480	43g
38	Runza	A Sweet Berry Chicken Salad without Dressing and a 1% White Milk	480	43g
39	Hardee's	5 Hand Breaded Chicken Tenders, a side of Green Beans, and a water	500	43g
40	Chipotle	A chicken salad with supergreens, black beans, fajita veggies and fresh tomato salsa, and a 22-ounce Chipotle Iced Tea	380	42g
41	Skyline Chili	A Chicken Chili Bowl, a regular Garden Salad, and a Chocolate Milk	470	42g
42	LaRosa's Pizzeria	A JoJo Grilled Chicken Salad without Dressing or Bread Stick, a Baked Onion with Saltine Crackers, and a 12-ounce Coke Zero	500	42g
43	Carl's Jr.	5 Hand-Breaded Chicken Tenders and a 12-ounce Coca-Cola Zero	440	41g
44	Just Salad	A Balsamic Chicken Avocado Salad, no dressing, a small Chicken Noodle Soup, and a Coke Zero	490	41g
45	Jack in the Box	A Garden Salad with Grilled Chicken without Dressing or Crunchy Toppings, a Taco, and a Milk	490	40g
46	Schlotzsky's	A Chicken Caesar Salad without Dressing, a small side of Mac & Cheese, and a water	410	39g
47	McDonald's	3 McCrispy Strips and a 1% Low Fat Milk Jug	500	39g
48	Tropical Smoothie Cafe	A Turkey Bacon Ranch Sandwich and a 20-ounce Coca-Cola Zero Sugar	500	39g
49	Papa Gino's	A Turkey Sub and a water	450	38g
50	Pilot Flying J	A Chef Salad, a Clementine Cup, and a water	470	38g
51	Freddy's	A Grilled Chicken Bowl, no dressing, and a large Diet Dr. Pepper	420	37g
52	Raising Cane's	3 Chicken Fingers, a side of Coleslaw, and a large Coca-Cola Zero	480	37g
53	Which Wich	A regular Chicken Pesto Wich and a 16-ounce Diet Pepsi	480	37g
54	Panera Bread	A whole Strawberry Poppyseed Chicken Salad without Pecans, a cup of Homestyle Chicken Noodle Soup, a Summer Fruit Cup, and a 20-ounce Decaf Coffee	490	37g
55	QuikTrip	A half Grab & Go Ham Sub (Wheat), Buffalo Chicken Bites with Cheese, and a Big Q Caffeine Free Diet Coke	490	37g
56	Noodles & Company	A Mediterranean Chicken Salad and a water	430	36g
57	Casey's	4 Chicken Tenders and a water	440	36g
58	Mountain Mike's Pizza	6 Buffalo Wings and a water	460	36g
59	Cumberland Farms	A Turkey Havarti and a water	470	36g
60	Allsup's	10 Spicy Wings, a Pork Egg Roll, and a 1-liter Drinking Water	475	36g
61	Manhattan Bagel	A Cuban and a water (at select locations: Cuban)	500	36g
62	Hungry Howie's	A large Chicken Caesar Salad without Dressing and a 22-ounce Diet Pepsi	310	35g
63	Checkers & Rally's	5 Plain Classic Wings and a large Coke Zero Sugar	350	35g
64	Burger King	A Flame-Grilled Chicken Sandwich and a small Sprite Zero	415	35g
65	Godfather's Pizza	A half order of Naked Boneless Wings and a water	430	35g
66	Sonic Drive-In	5 Crispy Tenders and a large Coca-Cola Zero Sugar	430	35g
67	Wendy's	3 Tenders and a large Cold Brew	460	35g
68	Taco Bell	A 5-piece Crispy Chicken Nuggets, a side of Pintos N Cheese, and a 16-ounce Diet Pepsi	490	35g
69	Royal Farms	A Grilled Chicken on Potato Roll, a small side of Mashed Potatoes, and a 12-ounce Hot Coffee	500	35g
70	Maverik	A Chicken Bacon Salad and a water	360	34g
71	Church's Texas Chicken	8 Original Boneless Wings, no dipping sauce, a regular side of Mashed Potatoes & Gravy, and a large Church's Southern Unsweet Tea	470	34g
72	Donatos Pizza	5 Traditional Wings with Italian Parmesan Dry Rub and a water	390	32g
73	CAVA	A Strawberry Steak Salad and a 22-ounce Jasmine Green Tea (limited time: Strawberry Steak Salad)	420	32g
74	Braum's	A Grilled Chicken Sandwich and a 12-ounce Coffee	430	32g
75	TOGO'S	A mini #7 Roast Beef, a Chicken Noodle Soup, and a water	430	32g
76	Dunkin'	Bacon & Cheddar Omelet Bites and a medium Protein Hot Latte (limited time: Bacon & Cheddar Omelet Bites and Protein Hot Latte (Medium))	450	32g
77	Taco Cabana	A Chicken Fajita Taco, a regular side of Black Beans, and a water	450	32g
78	Tous les Jours	A Turkey Bacon Egg Salad and a 12-ounce Ube Latte	490	32g
79	Pokeworks	A small Avocado Salad Bowl, a side of Spicy Edamame, and a Lightly Sweetened Jasmine Green Tea	495	32g
80	A&W	A double Hamburger and a large A&W Root Beer Zero Sugar	460	31g
81	Bruegger's Bagels	A Turkey Deli Sandwich and a 16-ounce Classic Cold Brew	460	31g
82	Domino's Pizza	A Chicken Parm, a Chorizo, a Shredded Parmesan Asiago (Crunchy Thin), and a water	490	31g
83	Sarku Japan	A Boston Roll, a side of Edamame, a Miso Soup, and a 22-ounce Diet Coke	500	31g
84	Jet's Pizza	A small Buffalo Ranch Chicken Pizza (cauliflower crust) — eat 2 of its 4 slices, and a water	440	30g
85	In-N-Out Burger	A Double-Double ProteinStyle (Bun Replaced with Lettuce) and a 14-ounce Diet Coke	460	30g
86	Torchy's Tacos	A Brushfire Taco, a side of Refried Pinto Beans, and a water	498	30g
87	Jollibee	An 8-piece Chicken Nuggets and an Aquafina Bottled Water	410	29g
88	Shake Shack	A single Avocado Bacon Burger Lettuce Wrap and a large Coke Zero	430	29g
89	Del Taco	A Taco Salad with Fresh Guac (Carne Asada Steak) and a Bottled Water	440	29g
90	Love's Travel Stops	A Southwest Chicken Salad, no dressing, an Orange, and a water	451	29g
91	Tim Hortons	A Grilled Chipotle Chicken Wrap and a medium Dark Roast Coffee	454	28g
92	Taco John's	A Chicken Fiesta Softshell Taco, a side of Black Beans, and a large Diet Pepsi	460	28g
93	Cicis	A Veggie Flatbread Pizza — eat 6 of its 12 slices, and a water	500	28g
94	Rubio's Coastal Grill	A Grilled Gourmet Taco with Grilled Shrimp, a regular side of No-Fried Pinto Beans with Melted Cheese, and a large Aha Blueberry Pomegranate	500	28g
95	Einstein Bros. Bagels	A Turkey Sausage & Cheddar Egg White Sandwich on Plain Bagel and a water	450	27g
96	Quiznos	A small Honey Mustard Chicken Sub and a 20-ounce Coca-Cola Zero Sugar	450	27g
97	QDOBA	A brisket birria bowl with cilantro lime rice, black beans and roasted tomato salsa, and a large Coca-Cola Zero	475	27g
98	Paris Baguette	A Turkey Avocado Sandwich and a 12-ounce Cappuccino	480	27g
99	Lou Malnati's Pizzeria	A small Crustless Pizza — eat 1 of its 4 slices, and a water	333	26g
100	Bubbakoo's Burritos	A Fit Body Burrito Bowl with Chicken (Online Only) and a water	420	26g
101	Round Table Pizza	An extra-large Chicken & Garlic Gourmet Pizza (original crust) — eat 2 of its 16 slices, and a water	460	26g
102	Biggby Coffee	A Turkey Bacon & Cheddar Bragel and a 16-ounce Hot Americano	500	26g
103	Blaze Pizza	An 11-inch Carnivore Pizza — eat 2 of its 6 slices, a Spring Green Side Salad without Dressing, and a 16-ounce Coke Zero	500	26g
104	Pizza Hut	A large Thin 'N Crispy Cheese Pizza — eat 2 of its 8 slices, and a 16-ounce Diet Pepsi	500	26g
105	Papa John's	A Fiery Buffalo Chicken Pizza for One (original crust) — eat 2 of its 4 slices, and a 16-ounce Coffee	465	25g
106	Clean Juice	A Caprese Toast (Multigrain) and a 12-ounce Hardcore Juice	490	25g
107	bb.q Chicken	A Grilled Chicken Salad and a water	340	24g
108	Hunt Brothers Pizza	A single order of Hot 'n Spicy Glazed Wings and a water	400	24g
109	Dairy Queen	A double Hamburger and a water	460	24g
110	Bonchon	An Udon Noodle Soup and a water	480	24g
111	Little Caesars	A large Classic Cheese — eat 2 of its 8 slices, and a water	488	24g
112	Marco's Pizza	6 Plain Wings, no dip, and a 20-ounce bottle of Diet Pepsi	370	23g
113	Wienerschnitzel	A BBQ Bacon Dog and a 20-ounce Coca-Cola Zero	470	23g
114	Steak 'n Shake	A 3-piece Chicken Fingers and a Sugar Free Blue Raspberry Refresher	480	23g
115	Five Guys	A Cheese Veggie Sandwich and a Chocolate Milk	491	20g
116	White Castle	A Bacon Cheese Slider, a 6-piece Pretzel Nibblers with Garage Beer Cheese Sauce, and a large Coffee (limited time: Pretzel Nibblers with Garage Beer Cheese Sauce (6))	485	19g
117	Pei Wei	A Chicken & Broccoli without Rice and a Dasani Bottled Water	440	18g
118	Krystal	A Chik and a water	400	16g
119	Piada Italian Street Food	A small Basil Pesto Pasta and a regular Diet Pepsi	480	15g
120	Jamba	A regular Acai Dream Bowl and an Orange Ginger Cayenne Shot	470	8g
121	Dave's Hot Chicken	A Single Cauli Slider, lite mild or no spice, and a water	490	8g

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Every chain under 500 calories

105 chains have enough single orders under 500 for a page of their own; Chipotle, Five Guys, Raising Cane's, Little Caesars, Bubbakoo's Burritos, Krispy Krunchy Chicken, CAVA, Wingstop, Dave's Hot Chicken, QDOBA and Farmer Boys do not (fewer than 10 orders fit, or no entrée does); Donatos Pizza, Maverik, Church's Texas Chicken, Cicis, Round Table Pizza, Marco's Pizza and Hungry Howie's have no page of their own at 500 because each 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.