Protein per calorie is the fairest way to compare: a 1,200-calorie burger can have lots of protein and still be a poor deal. Here is every main item with at least 25g of protein across our 15 chains, best ratio first.
Main items with at least 25g of protein, ranked by protein per 100 calories. 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 |
| 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 |
| Spicy Crispy Chicken Breast | KFC | 350 | 30g | 11g | 1,100mg | 8.6g |
| Grilled Chicken Sandwich | Chick-fil-A | 390 | 28g | 45g | 765mg | 7.2g |
| Chick-fil-A Chicken Sandwich | Chick-fil-A | 420 | 29g | 41g | 1,470mg | 6.9g |
| 6" Sweet Onion Teriyaki Chicken | Subway | 430 | 29g | 55g | 1,250mg | 6.7g |
| Baconator | Wendy's | 890 | 59g | 36g | 1,580mg | 6.6g |
| Extra Crispy Chicken Breast | KFC | 530 | 35g | 18g | 1,150mg | 6.6g |
| Chick-fil-A Deluxe Sandwich | Chick-fil-A | 490 | 32g | 43g | 1,710mg | 6.5g |
| Chick-fil-A Cool Wrap (with Avocado Lime Ranch) | Chick-fil-A | 660 | 43g | 32g | 1,420mg | 6.5g |
| Double Quarter Pounder with Cheese | McDonald's | 740 | 48g | 43g | 1,360mg | 6.5g |
| Spicy Deluxe Sandwich | Chick-fil-A | 540 | 34g | 46g | 1,890mg | 6.3g |
| Spicy Chicken Sandwich | Chick-fil-A | 450 | 28g | 44g | 1,740mg | 6.2g |
| 6" Subway Club | Subway | 500 | 31g | 43g | 1,520mg | 6.2g |
| 6" Roast Beef | Subway | 500 | 31g | 44g | 1,120mg | 6.2g |
| 6" Chipotle Philly | Subway | 490 | 30g | 44g | 1,440mg | 6.1g |
| 6" Grilled Chicken | Subway | 510 | 31g | 43g | 830mg | 6.1g |
| 6" Buffalo Chicken | Subway | 510 | 31g | 55g | 1,780mg | 6.1g |
| 6" Chicken & Bacon Ranch | Subway | 580 | 35g | 44g | 1,230mg | 6g |
| Grilled Chicken Salad (no dressing) | Subway | 440 | 26g | 12g | 590mg | 5.9g |
| 6" Honey Mustard BBQ Chicken | Subway | 510 | 30g | 53g | 1,350mg | 5.9g |
| 6" 5 Meat Italian | Subway | 680 | 40g | 46g | 1,940mg | 5.9g |
| Quarter Pounder with Cheese | McDonald's | 520 | 30g | 42g | 1,140mg | 5.8g |
| Chicken McNuggets (20 pc) | McDonald's | 830 | 46g | 51g | 1,700mg | 5.5g |
| Dave's Single | Wendy's | 560 | 31g | 37g | 1,170mg | 5.5g |
| 6" Steak Philly | Subway | 510 | 28g | 43g | 1,320mg | 5.5g |
| Spicy Chicken Sandwich | KFC | 620 | 34g | 49g | 2,140mg | 5.5g |
| Bacon King | Burger King | 1,260 | 69g | 58g | 2,330mg | 5.5g |
| 6" Oven-Roasted Turkey | Subway | 480 | 26g | 42g | 1,150mg | 5.4g |
| Chicken Quesadilla | Taco Bell | 490 | 26g | 44g | 1,240mg | 5.3g |
| Famous Bowl | KFC | 590 | 31g | 67g | 2,160mg | 5.3g |
| Classic Chicken Sandwich | KFC | 650 | 34g | 49g | 1,260mg | 5.2g |
| Caesar Salad with Chicken (Whole) | Panera Bread | 670 | 35g | 27g | 2,620mg | 5.2g |
| Royal Crispy Chicken | Burger King | 600 | 31g | 54g | 1,330mg | 5.2g |
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