Calorie ceiling: 500
High-Protein Fast Food Under 500 Calories
Updated 2026-07-03 · Data from each chain's published nutrition information
The best high-protein fast food under 500 calories is the Grilled Chicken Club Sandwich from Chick-fil-A — 43.0g of protein at 430 calories ($8.79). We found 30+ items across 20 chains with at least 20g of protein under the 500-calorie line, ranked below by raw protein. Every figure comes from the chain's own published nutrition data.
Ranked: 20g+ protein under 500 calories
| Item | Protein | Cal | Price | g / $ | g / 100cal | |
|---|---|---|---|---|---|---|
| 1 | Grilled Chicken Club SandwichChick-fil-A | 43.0g | 430 | $8.79 | 4.9 | 10.0 |
| 2 | Steak SaladChipotle | 43.0g | 490 | $11.20 | 3.8 | 8.8 |
| 3 | Cobb Salad with Grilled ChickenChick-fil-A | 42.0g | 480 | $11.49 | 3.7 | 8.8 |
| 4 | Original Recipe BreastKFC | 39.0g | 390 | $3.49 | 11.2 | 10.0 |
| 5 | 12 pc Grilled NuggetsChick-fil-A | 38.0g | 200 | $8.09 | 4.7 | 19.0 |
| 6 | Kentucky Grilled BreastKFC | 38.0g | 210 | $3.99 | 9.5 | 18.1 |
| 7 | Grilled Chicken SandwichChick-fil-A | 37.0g | 390 | $7.29 | 5.1 | 9.5 |
| 8 | Chicken Fingers (4 pc)Raising Cane's | 37.0g | 440 | $7.99 | 4.6 | 8.4 |
| 9 | Grilled Teriyaki ChickenPanda Express | 36.0g | 300 | $5.20 | 6.9 | 12.0 |
| 10 | Grilled Chicken SandwichWendy's | 34.0g | 370 | $6.49 | 5.2 | 9.2 |
| 11 | 3 pc Chicken TendersKFC | 34.0g | 340 | $5.99 | 5.7 | 10.0 |
| 12 | Chick-n-Strips (3 pc)Chick-fil-A | 33.0g | 340 | $6.49 | 5.1 | 9.7 |
| 13 | Blackened Chicken Tenders (3 pc)Popeyes | 32.0g | 170 | $7.99 | 4.0 | 18.8 |
| 14 | Grilled Chicken SandwichHarvey's | 32.0g | 450 | $7.99 | 4.0 | 7.1 |
| 15 | Grilled Chicken WrapTim Hortons | 31.0g | 430 | $7.99 | 3.9 | 7.2 |
| 16 | Chicken Leg & Thigh (2 pc)Popeyes | 30.0g | 390 | $6.99 | 4.3 | 7.7 |
| 17 | Boneless Chicken (8 pc)Domino's | 30.0g | 420 | $7.99 | 3.8 | 7.1 |
| 18 | Turkey Bacon ClubTim Hortons | 29.0g | 470 | $8.49 | 3.4 | 6.2 |
| 19 | Flying DutchmanIn-N-Out | 29.0g | 380 | $3.50 | 8.3 | 7.6 |
| 20 | Steak & Egg BurritoTim Hortons | 28.0g | 470 | $6.49 | 4.3 | 6.0 |
| 21 | Harvest Chicken FlatbreadTim Hortons | 28.0g | 490 | $8.29 | 3.4 | 5.7 |
| 22 | Spicy Chicken SandwichKFC | 28.0g | 470 | $5.49 | 5.1 | 6.0 |
| 23 | Chicken Fingers (3 pc)Raising Cane's | 28.0g | 330 | $6.49 | 4.3 | 8.5 |
| 24 | 10 pc Spicy Chicken NuggetsWendy's | 26.0g | 440 | $5.99 | 4.3 | 5.9 |
| 25 | Egg White GrillChick-fil-A | 26.0g | 290 | $5.99 | 4.3 | 9.0 |
| 26 | Chicken Tenders (3 pc Mild)Popeyes | 26.0g | 340 | $7.99 | 3.3 | 7.6 |
| 27 | Power Menu Bowl (Chicken)Taco Bell | 26.0g | 470 | $6.99 | 3.7 | 5.5 |
| 28 | Naked Chicken ChalupaTaco Bell | 26.0g | 470 | $5.49 | 4.7 | 5.5 |
| 29 | Chicken Strips (3 pc)A&W | 26.0g | 350 | $7.49 | 3.5 | 7.4 |
| 30 | Egger DeluxeA&W | 26.0g | 500 | $5.79 | 4.5 | 5.2 |
Frequently asked questions
- What fast food has the most protein under 500 calories?
- The Grilled Chicken Club Sandwich from Chick-fil-A: 43.0g of protein at 430 calories.
- Can I hit 40g of protein under 500 calories at a fast food restaurant?
- Yes — 3 items qualify, led by the Grilled Chicken Club Sandwich (Chick-fil-A) at 43.0g for 430 calories.