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High-protein fast food under 500 calories

29 orders at 15 popular chains with at least 25 g of protein and no more than 500 calories, straight from each chain’s official nutrition information. Up to two per chain, sorted by protein.

High-protein fast food under 500 calories
OrderCalProteinCarbsFat
Street Corn Salad
El Pollo Loco		39052 g17 g14 g
Mexican Caesar Salad
El Pollo Loco		42052 g18 g17 g
Tenders - Blackened (5 Pieces)
Popeyes		28047 g4 g9 g
Cranberry Bacon Bleu Salad with Grilled Chicken
Culver's		39046 g18 g16 g
Subway Club® Protein Bowl
Subway		41045 g16 g20 g
Sweet Onion Chicken Teriyaki® Protein Bowl
Subway		47042 g40 g18 g
Grilled Chicken Bacon Cheese Sandwich Deluxe
Waffle House		42042 g33 g16 g
Chicken Cashew Salad with Grilled Chicken
Culver's		43041 g17 g23 g
Texas Grilled Chicken Melt
Waffle House		44541 g45 g13 g
4 ct Chick-fil-A Chick-n-Strips®
Chick-fil-A		41039 g22 g19 g
Cobb Salad w/ Grilled Nuggets
Chick-fil-A		32038 g13 g13 g
Classic Caesar Salad with Grilled Chicken (without dressing)
Portillo's		32837 g16 g11 g
Tenders - Classic Or Spicy (3 Pieces)
Popeyes		39035 g25 g19 g
Classic Beef Bowl
Portillo's		43535 g0 g32 g
Keto Bowl - Chicken
Qdoba		40033 g11 g26 g
Crispy Chicken Strips (3 pc.)
Jack in the Box		47033 g32 g23 g
Sourdough Grilled Chicken Club
Jack in the Box		50033 g40 g23 g
Green Goddess Chicken Wrap
Panera Bread		46032 g46 g18 g
Turkey & Cheddar Wrap
Panera Bread		46032 g38 g22 g
Slim 1 (Sliced Wheat)
Jimmy John's		47032 g50 g16 g
Slim 2 (8" French)
Jimmy John's		44030 g66 g5 g
Carnitas Combo Burrito
Del Taco		50029 g56 g19 g
Breakfast Burrito Ham
Sonic		44027 g38 g20 g
Breakfast Toaster Ham
Sonic		47026 g45 g21 g
Ham & Swiss Melt
Arby's		38026 g40 g13 g
Ham Egg & Cheese Sourdough
Arby's		46026 g47 g18 g
Taco Salad with Fresh Guac (Grilled Chicken)
Del Taco		42026 g22 g26 g
Buttermilk Chicken Breast
Shake Shack		28026 g9 g16 g
Keto Bowl - Brisket Birria
Qdoba		37025 g13 g25 g

How to use this list

Treat these as starting points. Grilled chicken, lettuce wraps and “protein bowl” versions usually save the most calories, while dressings and sauces add them back, so check the sauce line in the chain’s guide before you order. In TableMacros, set your calorie and protein targets and it ranks the orders near you by how well they fit what you have left today.

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Sources

Every number is exactly as each chain publishes it, for the item as served. Dressings, sauces, sides and drinks are extra unless they are part of the item name. Customizations, sizes and regional menus change the numbers; check the source for the latest. Page updated 2026-10-18. General information, not medical or allergen advice. Restaurant names are trademarks of their owners; TableMacros is not affiliated with them.