If you eat smaller portions, for example while taking a GLP-1 medication, or you simply aren’t very hungry, the goal is usually the same: get enough protein from a small amount of food. These are the fast food items that do that best, using each chain’s official numbers.
This page is general nutrition information, not medical advice. Follow the eating plan your doctor or dietitian gave you.
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Most protein per calorie, under 400 calories
Smaller main items (400 calories or less) with at least 15g of protein, ranked by protein per calorie. Values are each restaurant’s published figures for the standard item; tap an item for its full nutrition and lighter swaps.
| Item | Restaurant | Calories | Protein | Carbs | Sodium | Protein per 100 cal |
|---|---|---|---|---|---|---|
| Grilled Nuggets (8 ct) | Chick-fil-A | 130 | 25g | 1g | 440mg | 19.2g |
| Grilled Nuggets (12 ct) | Chick-fil-A | 200 | 38g | 2g | 660mg | 19g |
| Kentucky Grilled Chicken Breast | KFC | 210 | 38g | 0g | 710mg | 18.1g |
| Grilled Teriyaki Chicken (6.1 oz) | Panda Express | 280 | 38g | 13g | 610mg | 13.6g |
| Kentucky Grilled Chicken Thigh | KFC | 150 | 17g | 0g | 420mg | 11.3g |
| Chick-fil-A Nuggets (8 ct) | Chick-fil-A | 250 | 27g | 11g | 1,210mg | 10.8g |
| Chick-fil-A Nuggets (12 ct) | Chick-fil-A | 380 | 40g | 16g | 1,820mg | 10.5g |
| Original Recipe Chicken Breast | KFC | 390 | 39g | 11g | 1,190mg | 10g |
| Chick-n-Strips (3 ct) | Chick-fil-A | 310 | 29g | 16g | 870mg | 9.4g |
| Broccoli Beef (6.3 oz) | Panda Express | 190 | 17g | 14g | 600mg | 8.9g |
| Spicy Crispy Chicken Breast | KFC | 350 | 30g | 11g | 1,100mg | 8.6g |
| Black Pepper Sirloin Steak (5.9 oz) | Panda Express | 200 | 17g | 15g | 560mg | 8.5g |
| Kung Pao Chicken (6.7 oz) | Panda Express | 270 | 20g | 16g | 1,300mg | 7.4g |
| Baja Chicken Protein Pocket | Subway | 330 | 24g | 30g | 750mg | 7.3g |
| Peppercorn Ranch Chicken Protein Pocket | Subway | 330 | 24g | 30g | 800mg | 7.3g |
| Grilled Chicken Sandwich | Chick-fil-A | 390 | 28g | 45g | 765mg | 7.2g |
| String Bean Chicken Breast (5.6 oz) | Panda Express | 210 | 15g | 15g | 600mg | 7.1g |
| Original Recipe Chicken Thigh | KFC | 280 | 19g | 8g | 910mg | 6.8g |
| Chili | Wendy's | 280 | 19g | 24g | 1,050mg | 6.8g |
| Extra Crispy Chicken Thigh | KFC | 330 | 22g | 9g | 700mg | 6.7g |
| Turkey & Ham Protein Pocket | Subway | 320 | 21g | 32g | 1,260mg | 6.6g |
| Chicken Fries (12 pc) | Burger King | 340 | 20g | 25g | 1,030mg | 5.9g |
| Hot Buffalo Wings (4 pieces) | Domino's | 260 | 15g | 9g | 1,520mg | 5.8g |
| McDouble | McDonald's | 390 | 22g | 32g | 920mg | 5.6g |
| Chick-n-Minis (4 ct) | Chick-fil-A | 360 | 20g | 41g | 1,060mg | 5.6g |
| Egg McMuffin | McDonald's | 310 | 17g | 30g | 770mg | 5.5g |
| 6" Veggie Delite | Subway | 320 | 17g | 41g | 600mg | 5.3g |
| Cheeseburger | McDonald's | 300 | 15g | 31g | 720mg | 5g |
| Original Cheeseburger (Single) | Dairy Queen | 370 | 17g | 37g | 1,120mg | 4.6g |
| KFC Snacker | KFC | 350 | 15g | 39g | 730mg | 4.3g |