Which fast-food chain gives the most protein under 500 calories?

Ranking chains by their single leanest item rewards a side salad. This table ranks 121 chains by the most protein you can order in a complete meal — an entrée, up to two sides and a drink — under 500 calories, with the same measure at 400 and 600. Jimmy John's leads with 78 g under 500 (A Roast Beef (16") Xtra, a Salami & Capicola (Lj) Reg, a Capicola (16") Ez, and a 22-ounce Caffeine Free Diet Coke); Dave's Hot Chicken is last at 8 g.

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 under 500
78g best full meal
51 chains with the garnish problem

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, and at 51 of the 123 the lowest-calorie item on the menu is a garnish under 100 calories.

Citing these numbers? The 500-Calorie Index, October 2026 edition is this ranking dated and frozen for the month, with 800-calorie columns, the limits spelled out and the whole table as a CSV.

The 500-calorie index: most protein in a complete meal, by chain

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). Protein figures link to that chain's under-cap page when it has one; the last column links its high-protein ranking.

Most protein in a complete meal, by chain and calorie cap
#	Chain	Best order under 500	Under 500	Under 400	Under 600	More
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	78g	69g	79g	high-protein
2	Mission BBQ	A Meat Market Lean Brisket, no cornbread, and a water	73g	64g	76g	high-protein
3	Popeyes	8 Blackened Tenders and a 20-ounce bottle of Diet Coke	72g	48g	75g	high-protein
4	Wawa	A Classic Roasted Chicken Chipotle Hoagie and a 16-ounce *Create Your Own Iced Coffee	63g	53g	69g	high-protein
5	Firehouse Subs	A Firehouse Salad with Grilled Chicken, a cup of Chicken and Dumpling Soup, and a bottle of Diet Coke	62g	57g	68g	high-protein
6	QuickChek	An All Natural Grilled Chicken Salad, a Chicken Noodle Soup, and a 12-ounce Latte	60g	54g	67g	high-protein
7	Buffalo Wild Wings	6 Bone-In Wings (Drums Only) with Buffalo Dry Rub, no dips or veggies, and an Aquafina Bottled Water	60g	29g	66g	high-protein
8	Charleys Cheesesteaks	A large Chicken Protein Box and a 21-ounce Coke Zero	60g	44g	63g	high-protein
9	WaBa Grill	A Signature House Salad with White Meat Chicken, a Loaded Miso Soup with Chicken, and a water	58g	47g	63g	high-protein
10	Potbelly	A Grilled Chicken & Cheddar Wrap and a 20-ounce Coca Zero Sugar	58g	33g	62g	high-protein
11	El Pollo Loco	A Chicken Breast, a Chicken Tortilla Soup, and a large Coca-Cola Zero Sugar	57g	52g	77g	–
12	Lee's Famous Recipe Chicken	An Oven Roast Chicken Breast, a regular Chicken and Noodles, and a Skim Milk	55g	48g	57g	high-protein
13	Culver's	A Cranberry Bacon Bleu Salad with Grilled Chicken and a Milk	54g	46g	58g	high-protein
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	53g	44g	72g	high-protein
15	Panda Express	A Teriyaki Chicken, a side of Super Greens, and a large Lemon Green Tea	53g	44g	59g	–
16	Pollo Campero	A 9-piece Campero Nuggets and a Bottled Water	52g	35g	66g	high-protein
17	Jason's Deli	A half New York Yankee, a side of Steamed Veggies, and a 24-ounce Coca-Cola Zero	51g	39g	60g	high-protein
18	Capriotti's	A small Tuna Sub and a 22-ounce Pepsi Zero Sugar	51g	32g	57g	high-protein
19	Farmer Boys	A Grilled Chicken Salad and an Aquafina Bottled Water	51g	–	54g	–
20	Zaxby's	5 Traditional Wings with Tongue Torch, no dip, and a 1% Milk	51g	43g	54g	high-protein
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)	51g	38g	51g	high-protein
22	Subway	A Subway Club Protein Bowl, a bowl of Chicken Noodle Soup, and a water	51g	31g	51g	high-protein
23	Chick-fil-A	A 12-piece Grilled Nuggets, a small side of Mac & Cheese, and a Bag of Ice	50g	49g	98g	high-protein
24	Sheetz	A Chicken & Rice Bowl and a large Protein Milk Hot Latte	50g	37g	58g	high-protein
25	Chester's Chicken	Chicken Bites and a large Diet Coca-Cola	49g	25g	69g	high-protein
26	Bojangles	4 Bo's Chicken Tenders and a 16-ounce Coffee	49g	41g	61g	high-protein
27	Kwik Trip	A 2-piece Fried Chicken Breast & Wing, a String Cheese Stick, and a 12-ounce Chai Latte	48g	43g	54g	high-protein
28	Jersey Mike's	A bowl of #19 BBQ Beef and a Bottled Water	48g	48g	48g	high-protein
29	McAlister's Deli	A Grilled Chicken Salad and a Decaffeinated Coffee	47g	30g	55g	high-protein
30	Arby's	A 9-piece Steak Nuggets, 2 Mozzarella Sticks, and a medium Brewed Unsweet Tea	46g	44g	54g	high-protein
31	Whataburger	A Buffalo Ranch Chicken Salad† with Grilled Chicken and an 8-ounce 1% Low Fat Milk	46g	43g	53g	high-protein
32	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	46g	43g	47g	high-protein
33	Mellow Mushroom	5 Naked Wings, no dressing, and a 24-ounce Coke Zero	46g	22g	46g	high-protein
34	Biscuitville	A Low-Carb Breakfast Platter with Grilled Chicken, an order of Grits, and a large Classic Coffee	45g	43g	52g	high-protein
35	Cousins Subs	A Club Bowl without Dressing, a cup of Chili, and a large Diet Coke	44g	40g	71g	high-protein
36	Port of Subs	A Classic Sub #17 (Salad), a Garden Salad, and a 21-ounce Coca-Cola Zero Sugar	44g	39g	48g	high-protein
37	Hardee's	5 Hand Breaded Chicken Tenders, a side of Green Beans, and a water	43g	19g	48g	high-protein
38	Runza	A Sweet Berry Chicken Salad without Dressing and a 1% White Milk	43g	35g	45g	high-protein
39	Habit Burger & Grill	10 Crispy Chicken Bites and a Black Iced Tea	43g	35g	43g	high-protein
40	Skyline Chili	A Chicken Chili Bowl, a regular Garden Salad, and a Chocolate Milk	42g	39g	49g	high-protein
41	Chipotle	A chicken salad with supergreens, black beans, fajita veggies and fresh tomato salsa, and a 22-ounce Chipotle Iced Tea	42g	42g	45g	high-protein
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	42g	36g	44g	–
43	Just Salad	A Balsamic Chicken Avocado Salad, no dressing, a small Chicken Noodle Soup, and a Coke Zero	41g	37g	51g	high-protein
44	Carl's Jr.	5 Hand-Breaded Chicken Tenders and a 12-ounce Coca-Cola Zero	41g	25g	41g	high-protein
45	Jack in the Box	A Garden Salad with Grilled Chicken without Dressing or Crunchy Toppings, a Taco, and a Milk	40g	39g	45g	high-protein
46	Schlotzsky's	A Chicken Caesar Salad without Dressing, a small side of Mac & Cheese, and a water	39g	36g	45g	high-protein
47	McDonald's	3 McCrispy Strips and a 1% Low Fat Milk Jug	39g	32g	44g	high-protein
48	Tropical Smoothie Cafe	A Turkey Bacon Ranch Sandwich and a 20-ounce Coca-Cola Zero Sugar	39g	28g	39g	high-protein
49	Pilot Flying J	A Chef Salad, a Clementine Cup, and a water	38g	36g	60g	high-protein
50	Papa Gino's	A Turkey Sub and a water	38g	18g	40g	high-protein
51	Raising Cane's	3 Chicken Fingers, a side of Coleslaw, and a large Coca-Cola Zero	37g	36g	48g	–
52	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	37g	31g	45g	high-protein
53	QuikTrip	A half Grab & Go Ham Sub (Wheat), Buffalo Chicken Bites with Cheese, and a Big Q Caffeine Free Diet Coke	37g	30g	45g	high-protein
54	Freddy's	A Grilled Chicken Bowl, no dressing, and a large Diet Dr. Pepper	37g	25g	43g	high-protein
55	Which Wich	A regular Chicken Pesto Wich and a 16-ounce Diet Pepsi	37g	26g	42g	high-protein
56	Noodles & Company	A Mediterranean Chicken Salad and a water	36g	30g	49g	–
57	Allsup's	10 Spicy Wings, a Pork Egg Roll, and a 1-liter Drinking Water	36g	28g	44g	high-protein
58	Casey's	4 Chicken Tenders and a water	36g	25g	44g	high-protein
59	Manhattan Bagel	A Cuban and a water (at select locations: Cuban)	36g	27g	43g	high-protein
60	Cumberland Farms	A Turkey Havarti and a water	36g	28g	42g	high-protein
61	Mountain Mike's Pizza	6 Buffalo Wings and a water	36g	18g	36g	high-protein
62	Hungry Howie's	A large Chicken Caesar Salad without Dressing and a 22-ounce Diet Pepsi	35g	35g	48g	high-protein
63	Checkers & Rally's	5 Plain Classic Wings and a large Coke Zero Sugar	35g	35g	46g	high-protein
64	Godfather's Pizza	A half order of Naked Boneless Wings and a water	35g	24g	46g	high-protein
65	Wendy's	3 Tenders and a large Cold Brew	35g	24g	46g	high-protein
66	Burger King	A Flame-Grilled Chicken Sandwich and a small Sprite Zero	35g	27g	45g	high-protein
67	Sonic Drive-In	5 Crispy Tenders and a large Coca-Cola Zero Sugar	35g	22g	39g	high-protein
68	Taco Bell	A 5-piece Crispy Chicken Nuggets, a side of Pintos N Cheese, and a 16-ounce Diet Pepsi	35g	29g	37g	high-protein
69	Royal Farms	A Grilled Chicken on Potato Roll, a small side of Mashed Potatoes, and a 12-ounce Hot Coffee	35g	31g	36g	high-protein
70	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	34g	32g	51g	high-protein
71	Maverik	A Chicken Bacon Salad and a water	34g	34g	38g	high-protein
72	Braum's	A Grilled Chicken Sandwich and a 12-ounce Coffee	32g	20g	43g	high-protein
73	Pokeworks	A small Avocado Salad Bowl, a side of Spicy Edamame, and a Lightly Sweetened Jasmine Green Tea	32g	25g	43g	high-protein
74	TOGO'S	A mini #7 Roast Beef, a Chicken Noodle Soup, and a water	32g	27g	38g	high-protein
75	Tous les Jours	A Turkey Bacon Egg Salad and a 12-ounce Ube Latte	32g	30g	38g	–
76	CAVA	A Strawberry Steak Salad and a 22-ounce Jasmine Green Tea (limited time: Strawberry Steak Salad)	32g	–	37g	–
77	Donatos Pizza	5 Traditional Wings with Italian Parmesan Dry Rub and a water	32g	32g	37g	high-protein
78	Dunkin'	Bacon & Cheddar Omelet Bites and a medium Protein Hot Latte (limited time: Bacon & Cheddar Omelet Bites and Protein Hot Latte (Medium))	32g	27g	37g	–
79	Taco Cabana	A Chicken Fajita Taco, a regular side of Black Beans, and a water	32g	25g	34g	high-protein
80	Sarku Japan	A Boston Roll, a side of Edamame, a Miso Soup, and a 22-ounce Diet Coke	31g	25g	39g	high-protein
81	A&W	A double Hamburger and a large A&W Root Beer Zero Sugar	31g	29g	38g	high-protein
82	Bruegger's Bagels	A Turkey Deli Sandwich and a 16-ounce Classic Cold Brew	31g	21g	38g	high-protein
83	Domino's Pizza	A Chicken Parm, a Chorizo, a Shredded Parmesan Asiago (Crunchy Thin), and a water	31g	26g	34g	high-protein
84	Jet's Pizza	A small Buffalo Ranch Chicken Pizza (cauliflower crust) — eat 2 of its 4 slices, and a water	30g	28g	38g	high-protein
85	In-N-Out Burger	A Double-Double ProteinStyle (Bun Replaced with Lettuce) and a 14-ounce Diet Coke	30g	22g	34g	–
86	Torchy's Tacos	A Brushfire Taco, a side of Refried Pinto Beans, and a water	30g	22g	32g	–
87	Love's Travel Stops	A Southwest Chicken Salad, no dressing, an Orange, and a water	29g	27g	53g	–
88	Shake Shack	A single Avocado Bacon Burger Lettuce Wrap and a large Coke Zero	29g	25g	45g	high-protein
89	Del Taco	A Taco Salad with Fresh Guac (Carne Asada Steak) and a Bottled Water	29g	19g	34g	high-protein
90	Jollibee	An 8-piece Chicken Nuggets and an Aquafina Bottled Water	29g	18g	34g	high-protein
91	Tim Hortons	A Grilled Chipotle Chicken Wrap and a medium Dark Roast Coffee	28g	32g	40g	high-protein
92	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	28g	24g	35g	high-protein
93	Taco John's	A Chicken Fiesta Softshell Taco, a side of Black Beans, and a large Diet Pepsi	28g	24g	34g	high-protein
94	Cicis	A Veggie Flatbread Pizza — eat 6 of its 12 slices, and a water	28g	21g	32g	high-protein
95	Quiznos	A small Honey Mustard Chicken Sub and a 20-ounce Coca-Cola Zero Sugar	27g	24g	35g	–
96	Einstein Bros. Bagels	A Turkey Sausage & Cheddar Egg White Sandwich on Plain Bagel and a water	27g	26g	33g	high-protein
97	Paris Baguette	A Turkey Avocado Sandwich and a 12-ounce Cappuccino	27g	24g	33g	–
98	QDOBA	A brisket birria bowl with cilantro lime rice, black beans and roasted tomato salsa, and a large Coca-Cola Zero	27g	23g	31g	high-protein
99	Pizza Hut	A large Thin 'N Crispy Cheese Pizza — eat 2 of its 8 slices, and a 16-ounce Diet Pepsi	26g	24g	36g	high-protein
100	Round Table Pizza	An extra-large Chicken & Garlic Gourmet Pizza (original crust) — eat 2 of its 16 slices, and a water	26g	22g	33g	high-protein
101	Biggby Coffee	A Turkey Bacon & Cheddar Bragel and a 16-ounce Hot Americano	26g	18g	32g	–
102	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	26g	20g	30g	high-protein
103	Lou Malnati's Pizzeria	A small Crustless Pizza — eat 1 of its 4 slices, and a water	26g	26g	30g	high-protein
104	Bubbakoo's Burritos	A Fit Body Burrito Bowl with Chicken (Online Only) and a water	26g	15g	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	25g	21g	50g	high-protein
106	Clean Juice	A Caprese Toast (Multigrain) and a 12-ounce Hardcore Juice	25g	19g	28g	–
107	Bonchon	An Udon Noodle Soup and a water	24g	11g	53g	high-protein
108	Little Caesars	A large Classic Cheese — eat 2 of its 8 slices, and a water	24g	18g	47g	high-protein
109	bb.q Chicken	A Grilled Chicken Salad and a water	24g	24g	42g	high-protein
110	Hunt Brothers Pizza	A single order of Hot 'n Spicy Glazed Wings and a water	24g	24g	30g	–
111	Dairy Queen	A double Hamburger and a water	24g	17g	29g	–
112	Steak 'n Shake	A 3-piece Chicken Fingers and a Sugar Free Blue Raspberry Refresher	23g	18g	31g	–
113	Marco's Pizza	6 Plain Wings, no dip, and a 20-ounce bottle of Diet Pepsi	23g	23g	30g	high-protein
114	Wienerschnitzel	A BBQ Bacon Dog and a 20-ounce Coca-Cola Zero	23g	15g	28g	–
115	Five Guys	A Cheese Veggie Sandwich and a Chocolate Milk	20g	15g	24g	–
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))	19g	16g	30g	–
117	Pei Wei	A Chicken & Broccoli without Rice and a Dasani Bottled Water	18g	–	23g	–
118	Krystal	A Chik and a water	16g	16g	26g	–
119	Piada Italian Street Food	A small Basil Pesto Pasta and a regular Diet Pepsi	15g	11g	20g	–
120	Jamba	A regular Acai Dream Bowl and an Orange Ginger Cayenne Shot	8g	12g	25g	–
121	Dave's Hot Chicken	A Single Cauli Slider, lite mild or no spice, and a water	8g	–	8g	–
–	Krispy Krunchy Chicken	no entrée under 500	–	–	25g	–
–	Wingstop	no entrée under 500	–	–	–	–

The garnish problem: 51 of 123 fast-food chains

At 51 chains the lowest-calorie single order on the menu is under 100 calories — a side salad, a fruit cup, a single wing — which is why "lowest-calorie item" lists say so little about what you can eat. The table shows that garnish next to the lightest order that is actually meal-sized (at least 150 calories or 10 g of protein).

Lowest-calorie item vs lightest meal-sized item
Chain	Lowest-calorie item	Cal	Lightest meal-sized item	Cal
McDonald's	Apple Slices	15	Chicken McNuggets (4)	170
Wendy's	Apple Bites	35	Chicken Nuggets (4)	170
Taco Bell	Black Beans	50	Black Beans & Rice	160
Subway	Chicken Noodle Soup (8 oz)	70	Veggie Delite Salad	150
Chick-fil-A	Fruit Cup (Small)	60	Grilled Nuggets (8)	130
KFC	Sweet Kernel Corn	70	Kentucky Grilled Chicken Thigh	150
Sonic Drive-In	BBQ	50	Premium Chicken Bites (Small)	240
Jack in the Box	Side Salad without Dressing or Crunchy Toppings	50	Taco	170
Hardee's	Green Beans	60	Cole Slaw	170
Whataburger	Apple Slices	30	Garden Salad	160
Culver's	Peaches	35	Butterfly Jumbo Shrimp (3)	160
Raising Cane's	Coleslaw	90	Texas Toast	150
Panda Express	Super Greens (Entree)	90	Broccoli Beef	150
Panera Bread	Summer Fruit Cup	60	Homestyle Chicken Noodle Soup - Cup	120
Jimmy John's	Capicola (Lj) Ez	15	Turkey Breast (16") Ez	60
Firehouse Subs	Side Salad	60	Firehouse Salad	130
Domino's Pizza	Anchovies (Crunchy Thin)	15	Hoagie Beef Patty	140
Dairy Queen	Side Salad	20	Hash Browns	180
Freddy's	Applesauce	50	Freddy's Kettle Cooked Potato Chips	200
El Pollo Loco	Broccoli	30	Chopped Breast Side	120
Tropical Smoothie Cafe	Apple	90	Jalapeño Corn	150
Wawa	Veggie & Egg Omelet Sandwich	70	Cuban Hoagie, Junior	90
Sarku Japan	Miso Soup	50	Chicken Egg Roll	160
Bojangles	Green Beans (Regular)	20	Cole Slaw (Regular)	170
Chester's Chicken	Green Beans (Small)	60	Mac & Cheese (Small)	170
Mission BBQ	Garden Greens Salad (Entree)	34	Cold Slaw	156
Bonchon	Pickled Radish	15	Sotteok Sotteok	219
bb.q Chicken	Pickled Radish	15	Yuzu Cobb Salad	280
WaBa Grill	Miso Soup	30	Half-Ocado	150
Starbucks	Country Archer Hickory Smoke Turkey Jerky	70	Country Archer Hickory Smoke Turkey Jerky	70
Biggby Coffee	Banana	90	Asiago Bagel	280
Schlotzsky's	Side Garden Salad without Dressing	60	Chicken Greek Salad without Dressing	210
Jason's Deli	Steamed Veggies	60	House Chips	150
Charleys Cheesesteaks	Grilled Veggies	70	Miss Vickie's Sea Salt Potato Chips	150
McAlister's Deli	Fruit	60	Cajun Red Beans and Rice	160
Potbelly	Potbelly Whole Pickle	25	Loaded Baked Potato (Cup)	210
Port of Subs	Spinach Salad	50	Cheetos Original	160
Skyline Chili	Greek Salad (Small)	70	Buffalo Chicken Salad (Small)	100
Capriotti's	Chicken Noodle Soup (8 oz)	90	Miss Vickie's Jalapeño (1.375 oz)	200
Kwik Trip	String Cheese Stick	80	Macaroni & Cheese	180
Pilot Flying J	Green Beans	70	Grape Cup	150
Love's Travel Stops	Garden Salad, no dressing	50	Bacon, Egg & Cheese Tornado	180
Buffalo Wild Wings	Celery Sticks	15	Boneless Wings with Buffalo Dry Rub (6), no dips or veggies	365
Noodles & Company	Garden Salad	70	Chicken Noodle Soup (Side)	120
Sheetz	House Recipe Salad	40	Chicken Shnuggetz (4)	210
Mellow Mushroom	House Salad without Dressing (Half)	90	House Salad without Dressing	150
Hungry Howie's	Garden Salad without Dressing (Regular)	90	Garden Salad without Dressing (Large)	190
Farmer Boys	Side Salad	25	Chicken Strips (3)	435
Lee's Famous Recipe Chicken	Green Beans (Regular)	30	Broccoli Pasta Salad (Regular) (at select locations)	150
Runza	Side Salad without Dressing	20	Chicken Strips (2)	250
Piada Italian Street Food	Side Salad without Dressing	25	Lobster Bisque	160

Eat at fast food without blowing your cap

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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.