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High-protein options at popular restaurant chains

Pick a chain to see its best protein-per-calorie orders. Every number comes from the chain's own published nutrition information, with a link to the source.

Chick-fil-AGrilled Nuggets: 25 g protein, 130 cal ChipotleChicken: 32 g protein, 180 cal StarbucksIced Sugar-Free Vanilla Protein Matcha (Grande): 31 g protein, 210 cal SubwaySubway Club® Protein Bowl: 45 g protein, 410 cal Panera BreadGreen Goddess Chicken Wrap: 32 g protein, 460 cal SonicOriginal Sonic Smasher (Triple): 48 g protein, 780 cal Arby'sHalf Pound Roast Beef: 48 g protein, 610 cal Dunkin'Protein Hot Latte - Large: 20 g protein, 230 cal PopeyesTenders - Blackened (5 Pieces): 47 g protein, 280 cal Culver'sGarden Fresco Salad with Grilled Chicken: 39 g protein, 330 cal QdobaKeto Bowl - Chicken: 33 g protein, 400 cal Jimmy John'sThe J.J. Gargantuan® (Sliced Wheat): 77 g protein, 1,010 cal Del TacoBreakfast Big Fat Taco (Carnitas): 24 g protein, 380 cal Olive GardenSauteed Shrimp: 33 g protein, 170 cal CAVAGreek Salad: 37 g protein, 585 cal Shake ShackButtermilk Chicken Breast: 26 g protein, 280 cal El Pollo LocoChicken Breast: 34 g protein, 200 cal Outback SteakhouseGrilled Chicken 8oz: 63 g protein, 430 cal Portillo'sChar-Broiled Chicken: 21 g protein, 130 cal Waffle HouseGrilled Chicken Sandwich Deluxe: 33 g protein, 280 cal WingstopChicken Sandwich, Plain: 32 g protein, 610 cal Jack in the BoxGarden Salad with Grilled Chicken: 25 g protein, 210 cal

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