Every main item here is 500 calories or less as served, sorted so the most filling (highest-protein) choices come first.
Main items at 500 calories or less, most protein first. 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 |
|---|---|---|---|---|---|
| Chick-fil-A Nuggets (12 ct) | Chick-fil-A | 380 | 40g | 16g | 1,820mg |
| Original Recipe Chicken Breast | KFC | 390 | 39g | 11g | 1,190mg |
| Kentucky Grilled Chicken Breast | KFC | 210 | 38g | 0g | 710mg |
| Grilled Nuggets (12 ct) | Chick-fil-A | 200 | 38g | 2g | 660mg |
| Grilled Teriyaki Chicken (6.1 oz) | Panda Express | 280 | 38g | 13g | 610mg |
| Chick-fil-A Deluxe Sandwich | Chick-fil-A | 490 | 32g | 43g | 1,710mg |
| 6" Subway Club | Subway | 500 | 31g | 43g | 1,520mg |
| 6" Roast Beef | Subway | 500 | 31g | 44g | 1,120mg |
| Spicy Crispy Chicken Breast | KFC | 350 | 30g | 11g | 1,100mg |
| 6" Chipotle Philly | Subway | 490 | 30g | 44g | 1,440mg |
| 6" Sweet Onion Teriyaki Chicken | Subway | 430 | 29g | 55g | 1,250mg |
| Chick-fil-A Chicken Sandwich | Chick-fil-A | 420 | 29g | 41g | 1,470mg |
| Chick-n-Strips (3 ct) | Chick-fil-A | 310 | 29g | 16g | 870mg |
| Spicy Chicken Sandwich | Chick-fil-A | 450 | 28g | 44g | 1,740mg |
| Grilled Chicken Sandwich | Chick-fil-A | 390 | 28g | 45g | 765mg |
| Chick-fil-A Nuggets (8 ct) | Chick-fil-A | 250 | 27g | 11g | 1,210mg |
| 6" Oven-Roasted Turkey | Subway | 480 | 26g | 42g | 1,150mg |
| Grilled Chicken Salad (no dressing) | Subway | 440 | 26g | 12g | 590mg |
| Chicken Quesadilla | Taco Bell | 490 | 26g | 44g | 1,240mg |
| 6" Black Forest Ham | Subway | 490 | 25g | 44g | 1,190mg |
| Grilled Nuggets (8 ct) | Chick-fil-A | 130 | 25g | 1g | 440mg |
| 6" Spicy Nacho Chicken | Subway | 440 | 24g | 49g | 1,280mg |
| Baja Chicken Protein Pocket | Subway | 330 | 24g | 30g | 750mg |
| Peppercorn Ranch Chicken Protein Pocket | Subway | 330 | 24g | 30g | 800mg |
| Chicken McNuggets (10 pc) | McDonald's | 410 | 23g | 26g | 850mg |
| Chicken Nuggets (10 pc) | Wendy's | 430 | 23g | 22g | 900mg |
| McDouble | McDonald's | 390 | 22g | 32g | 920mg |
| Extra Crispy Chicken Thigh | KFC | 330 | 22g | 9g | 700mg |
| Italian Trio Protein Pocket | Subway | 480 | 22g | 32g | 1,580mg |
| Turkey & Ham Protein Pocket | Subway | 320 | 21g | 32g | 1,260mg |
| Sausage McMuffin with Egg | McDonald's | 480 | 20g | 30g | 830mg |
| Cheesy Gordita Crunch | Taco Bell | 480 | 20g | 44g | 830mg |
| Chicken Fries (12 pc) | Burger King | 340 | 20g | 25g | 1,030mg |
| Chick-n-Minis (4 ct) | Chick-fil-A | 360 | 20g | 41g | 1,060mg |
| Kung Pao Chicken (6.7 oz) | Panda Express | 270 | 20g | 16g | 1,300mg |
| Original Recipe Chicken Thigh | KFC | 280 | 19g | 8g | 910mg |
| Chili | Wendy's | 280 | 19g | 24g | 1,050mg |
| Chick-fil-A Chicken Biscuit | Chick-fil-A | 460 | 19g | 45g | 1,510mg |
| Chicken Strips (3 pc, strips only) | Dairy Queen | 430 | 19g | 41g | 950mg |
| Egg McMuffin | McDonald's | 310 | 17g | 30g | 770mg |