Healthy fast food is easier to find than it looks: at almost every big chain there’s at least one order with real protein and a reasonable calorie count. The best picks below range from 180 to 525 calories, and most of them have 20 g of protein or more. The pattern is the same everywhere: choose grilled or lean protein, add vegetables or fruit instead of fries, and keep creamy sauces and sugary drinks to a minimum.
Numbers come from each chain’s published nutrition information or from nutrition databases that reproduce it. Menus and recipes change, so check the chain’s app for the version at your restaurant.
Healthy fast food at a glance
| Order | Calories | Sodium | Protein | Best for |
|---|---|---|---|---|
| Chipotle: double chicken bowl, no rice | 525 | 1,240 mg | 73 g | Most protein |
| Starbucks: Iced Sugar-Free Vanilla Protein Latte + Egg White Bites | 370 | not listed | 41 g | Coffee-run breakfast |
| Chick-fil-A: 12 ct Grilled Nuggets + medium Fruit Cup | 270 | 660 mg | 39 g | Most protein per calorie |
| Panda Express: Grilled Teriyaki Chicken + Super Greens | 365 | 730 mg | 39 g | Lighter Chinese takeout |
| Taco Bell: 3 Cheese Chicken Flatbread Melt + Pintos N Cheese | 490 | not listed | 29 g | Tex-Mex under 500 |
| Subway: 6-inch Oven Roasted Turkey | 270 | 840 mg | 22 g | Classic sandwich |
| Panera: half Green Goddess Cobb Salad with Chicken | 260 | 680 mg | 21 g | Salad lovers |
| McDonald’s: Egg McMuffin | 310 | 770 mg | 17 g | Drive-thru breakfast |
| Burger King: Hamburger | 250 | 560 mg | 13 g | Burger craving |
| Dunkin’: Egg & Cheese Wake-Up Wrap | 180 | 470 mg | 7 g | Small bite |
The highest-protein fast-food orders
If protein is your priority, bowl-style chains and grilled chicken win. These four orders all deliver 39 g or more.
1. Chipotle: double chicken bowl, no rice
Per bowl: 525 calories, 73 g protein, 1,240 mg sodium.
Two scoops of chicken, black beans, fajita veggies and tomatillo-green chili salsa. Skipping the rice pays for the second scoop of chicken, which is how this bowl ends up with more protein than any other order on the list. Our full guide to the healthy Chipotle order has seven more bowls under 600 calories.
2. Starbucks: protein latte and egg white bites
Per order: 370 calories, 41 g protein.
A grande Iced Sugar-Free Vanilla Protein Latte (200 calories, 29 g protein) with Egg White & Roasted Red Pepper Egg Bites (170 calories, 12 g protein). It’s a breakfast you can drink on the way to work, with no added sugar in the latte. See our healthiest Starbucks drinks and food for more low-sugar picks.
3. Chick-fil-A: 12 ct Grilled Nuggets and a Fruit Cup
Per order: 270 calories, 39 g protein, 660 mg sodium.
The best protein-per-calorie meal on this list. The sauce is where the numbers move: Zesty Buffalo is 25 calories per container, while Chick-fil-A Sauce is 140. Our healthy Chick-fil-A guide covers the Grilled Chicken Sandwich, Cool Wrap and breakfast too.
4. Panda Express: Grilled Teriyaki Chicken with Super Greens
Per bowl: 365 calories, 39 g protein, 730 mg sodium.
An entrée of Grilled Teriyaki Chicken (275 calories, 33 g protein, 470 mg sodium) over a side of Super Greens (90 calories, 6 g protein, 260 mg sodium). Choosing Super Greens instead of rice or chow mein saves hundreds of calories. Ask for the teriyaki sauce on the side so you decide how much goes on. For a lighter second entrée, String Bean Chicken Breast is 210 calories with 12 g protein.
Sandwiches, salads and Tex-Mex
5. Taco Bell: chicken flatbread melt and pinto beans
Per order: 490 calories, 29 g protein.
A 3 Cheese Chicken Flatbread Melt (320 calories, 20 g protein) with a side of Pintos N Cheese (170 calories, 9 g protein). The beans turn a small item into a filling meal. Ordering Fresco style swaps cheese and creamy sauces for pico de gallo if you want to go lighter. More ideas in our list of healthy Taco Bell options.
6. Subway: 6-inch Oven Roasted Turkey
Per 6-inch sub: 270 calories, 22 g protein, 840 mg sodium.
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Numbers are for Subway’s standard recipe. Pile on the free vegetables and choose mustard or vinegar over mayo-based sauces, which add calories fast. If you’d rather skip the bread, the Oven Roasted Turkey Protein Bowl is 160 calories with 25 g protein, though it has more sodium at 960 mg.
7. Panera: half Green Goddess Cobb Salad with Chicken
Per half salad: 260 calories, 21 g protein, 680 mg sodium.
Chicken, greens, egg and avocado with a herby dressing. My pick is to pair it with a cup of Homestyle Chicken Noodle Soup (120 calories, 11 g protein) as a You Pick Two. Stick to the cup: a bowl of the soup has 1,570 mg sodium.
Burgers and breakfast on the go
8. McDonald’s: Egg McMuffin
Per sandwich: 310 calories, 17 g protein, 770 mg sodium.
Egg, Canadian bacon and cheese on an English muffin, and still one of the better breakfasts at any drive-thru. Later in the day, a plain Hamburger is 250 calories with 12 g protein and 510 mg sodium. Skip the fries and a sugary drink and either one stays a light meal.
9. Burger King: Hamburger
Per sandwich: 250 calories, 13 g protein, 560 mg sodium.
A flame-grilled patty on a plain bun with pickles, mustard and ketchup. It’s small, so it works best when a burger craving hits and you want to keep the meal in check. Two of them come to 500 calories and 26 g protein, which is still lighter than many single specialty burgers.
10. Dunkin’: Egg & Cheese Wake-Up Wrap
Per wrap: 180 calories, 7 g protein, 470 mg sodium.
The lightest hot breakfast on this list. It’s low in protein on its own, so order two (360 calories, 14 g protein) if it’s your whole breakfast. Pair it with black coffee or unsweetened iced coffee rather than a sweetened latte.
High-protein fast-food combos
- Chipotle double chicken salad (Supergreens, two scoops of chicken, fajita veggies, fresh tomato salsa): 420 calories, 66 g protein, 1,335 mg sodium.
- Panda Express plate (Super Greens, Grilled Teriyaki Chicken, String Bean Chicken Breast): 575 calories, 51 g protein, 1,290 mg sodium.
- Chick-fil-A 8 ct Grilled Nuggets + Greek Yogurt Parfait: 400 calories, 38 g protein.
- Panera half Green Goddess Cobb + cup of chicken noodle soup: 380 calories, 32 g protein.
- Two McDonald’s Hamburgers: 500 calories, 24 g protein, 1,020 mg sodium.
Combo numbers don’t include drinks or extra sauces. For the days you cook instead, our low calorie high protein meals all come in under 400 calories, and this chicken and rice meal prep gets four lunches done in an hour.
How to order healthier at any fast-food chain
- Start with lean protein. Grilled chicken, turkey and egg give you the most protein for the fewest calories.
- Swap the side. Fruit, greens or beans instead of fries keep a meal filling without doubling its calories.
- Get sauces and dressings on the side. Creamy sauces can add more calories than the protein itself.
- Watch sodium, not just calories. Many orders here pass 700 mg; balance a salty lunch with a lighter dinner.
- Drink water, unsweetened tea or black coffee. A large soda or sweet coffee drink can outweigh the meal.
How these picks were chosen
We picked one order per chain from the regular U.S. menu, favoring high protein per calorie, lower sodium and orders that are easy to repeat. Numbers come from each chain’s official nutrition information where we could access it, and otherwise from nutrition databases (FatSecret and MyFoodDiary) whose figures match the chains’ published calories. Combo totals were added up and double-checked. Where we couldn’t confirm a number, such as sodium for some combos, we left it out. Lestta isn’t affiliated with any of these chains, and this isn’t medical advice; if you’re managing a health condition, check with your doctor or a registered dietitian.
Sources
- Chipotle: U.S. Nutrition Facts (PDF)
- Starbucks: Iced Sugar-Free Vanilla Protein Latte nutrition
- FatSecret: Starbucks Egg White & Roasted Red Pepper Egg Bites
- Chick-fil-A: 12 ct Grilled Nuggets
- Chick-fil-A: Fruit Cup
- Chick-fil-A: Dipping Sauces & Dressings
- MyFoodDiary: Panda Express Grilled Teriyaki Chicken
- MyFoodDiary: Panda Express Super Greens
- MyFoodDiary: Panda Express String Bean Chicken Breast
- FatSecret: Taco Bell 3 Cheese Chicken Flatbread Melt
- FatSecret: Taco Bell Pintos N Cheese
- MyFoodDiary: Subway Oven Roasted Turkey Sandwich
- MyFoodDiary: Subway Oven Roasted Turkey Protein Bowl
- MyFoodDiary: Panera Green Goddess Chicken Cobb Salad (half)
- FatSecret: Panera Homestyle Chicken Noodle Soup (cup)
- MyFoodDiary: Panera Homestyle Chicken Noodle Soup (bowl)
- McDonald’s: Egg McMuffin
- McDonald’s: Hamburger
- MyFoodDiary: McDonald’s Egg McMuffin
- MyFoodDiary: McDonald’s Hamburger
- MyFoodDiary: Burger King Hamburger
- MyFoodDiary: Dunkin’ Egg & Cheese Wake-Up Wrap
