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Breakfast sandwiches and wraps at 400 calories or less, most protein first, plus the swaps that keep a fast food breakfast light.

A main plus a side for 500 calories or less, with the most protein, at every chain we cover, plus the simple rules behind it.

Eating less on Ozempic, Wegovy, Mounjaro or Zepbound? How to pick small fast food orders that still give you protein, with the best items from 15 chains.

One pick per chain: the main item with at least 20g of protein and the most protein per calorie, from official nutrition data.

Average and highest sodium per main item at 15 U.S. chains, how that compares with the 2,300 mg daily limit, and easy ways to cut back.

Serving sizes, per-ingredient tables, “less than 1 g” and footnotes: how to read a fast food nutrition PDF and add up your own order.

Where the calorie numbers on a fast food menu come from, why they are rounded, and why calories and macros do not always add up, with examples from our data.