Fast Food Cheat Sheets: Best Picks at 15 Chains

Under 400 calories, most protein first

1. McDouble 390 cal · 22g protein
2. Egg McMuffin 310 cal · 17g protein
3. Filet-O-Fish 380 cal · 16g protein
4. Cheeseburger 300 cal · 15g protein
5. McChicken 390 cal · 14g protein
6. Chicken McNuggets (6 pc) 250 cal · 14g protein
7. Sausage McMuffin 400 cal · 14g protein
8. Hamburger 250 cal · 12g protein

Lightest sides, drinks and treats

• Sweet Tea (Small) 100 cal
• Sweet Tea (Medium) 130 cal
• Sprite (Small) 140 cal
• Coca-Cola (Small) 150 cal
• French Fries (Small) 230 cal

McDonald's official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Original Recipe Chicken Breast 390 cal · 39g protein
2. Kentucky Grilled Chicken Breast 210 cal · 38g protein
3. Spicy Crispy Chicken Breast 350 cal · 30g protein
4. Extra Crispy Chicken Thigh 330 cal · 22g protein
5. Original Recipe Chicken Thigh 280 cal · 19g protein
6. Kentucky Grilled Chicken Thigh 150 cal · 17g protein
7. KFC Snacker 350 cal · 15g protein
8. Spicy Crispy Chicken Thigh 270 cal · 13g protein

Lightest sides, drinks and treats

• Pepsi Zero Sugar (20 fl oz) 0 cal
• Green Beans (individual) 25 cal
• Corn on the Cob 70 cal
• Mashed Potatoes, no gravy (individual) 110 cal
• Mashed Potatoes with Gravy (individual) 130 cal

KFC official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Baja Chicken Protein Pocket 330 cal · 24g protein
2. Peppercorn Ranch Chicken Protein Pocket 330 cal · 24g protein
3. Turkey & Ham Protein Pocket 320 cal · 21g protein
4. 6" Veggie Delite 320 cal · 17g protein
5. Veggie Delite Salad (no dressing) 150 cal · 10g protein
6. Hash Browns 190 cal · 3g protein

Lightest sides, drinks and treats

• Oatmeal Raisin Cookie 200 cal
• Chocolate Chip Cookie 210 cal
• Double Chocolate Cookie 210 cal
• White Chip Macadamia Nut Cookie 210 cal

Subway official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Bacon, Egg & Cheese Wake-Up Wrap 220 cal · 10g protein
2. Sausage, Egg & Cheese Wake-Up Wrap 280 cal · 10g protein
3. Egg & Cheese Wake-Up Wrap 180 cal · 7g protein
4. Avocado Toast 240 cal · 6g protein
5. Hash Browns (6 pieces) 110 cal · 1g protein

Lightest sides, drinks and treats

• Iced Coffee, Black (Medium) 5 cal
• Glazed Munchkins Donut Hole (1 piece) 60 cal
• Iced Coffee with Cream (Medium) 90 cal
• Hot Latte with Whole Milk (Medium) 170 cal
• Iced Coffee with Cream & Sugar (Medium) 190 cal

Dunkin' official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Burrito Supreme (Beef) 390 cal · 16g protein
2. Bean Burrito 360 cal · 13g protein
3. Soft Taco (Beef) 180 cal · 9g protein
4. Crunchy Taco 170 cal · 7g protein
5. Nacho Cheese Doritos Locos Taco 170 cal · 7g protein

Lightest sides, drinks and treats

• Cinnamon Twists 170 cal
• Chips and Nacho Cheese Sauce 220 cal

Taco Bell official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Chili 280 cal · 19g protein
2. Jr. Cheeseburger 270 cal · 14g protein

Lightest sides, drinks and treats

• Jr. Natural-Cut Fries 260 cal
• Baked Potato (Plain) 270 cal
• Sour Cream and Chive Baked Potato 300 cal
• Jr. Classic Chocolate Frosty 310 cal

Wendy's official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Chicken Fries (12 pc) 340 cal · 20g protein
2. Chicken Fries (8 pc) 220 cal · 13g protein
3. Chicken Fries (4 pc) 110 cal · 7g protein

Lightest sides, drinks and treats

• Onion Rings (Medium) 290 cal
• HERSHEY'S Sundae Pie 310 cal
• French Fries (Medium) 370 cal

Burger King official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. ExtravaganZZa (1 slice) 380 cal · 16g protein
2. Ultimate Pepperoni (1 slice) 360 cal · 15g protein
3. MeatZZa (1 slice) 370 cal · 15g protein
4. Memphis BBQ Chicken (1 slice) 350 cal · 15g protein
5. Hot Buffalo Wings (4 pieces) 260 cal · 15g protein
6. Honolulu Hawaiian (1 slice) 330 cal · 14g protein
7. Wisconsin 6 Cheese (1 slice) 330 cal · 14g protein
8. Plain Wings, no sauce (4 pieces) 250 cal · 14g protein

Lightest sides, drinks and treats

• Stuffed Cheesy Bread (1 piece) 160 cal
• Garlic Bread Bites (4 pieces) 210 cal
• Cinnamon Bread Bites (4 pieces) 230 cal
• Chocolate Lava Cake 360 cal

Domino's official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Meat Lover's Pizza, Medium Original Pan (1 slice) 310 cal · 13g protein
2. Supreme Pizza, Medium Original Pan (1 slice) 260 cal · 11g protein
3. Cheese Pizza, Medium Original Pan (1 slice) 240 cal · 10g protein
4. Pepperoni Pizza, Medium Original Pan (1 slice) 250 cal · 10g protein
5. Cheese Pizza, Medium Hand Tossed (1 slice) 210 cal · 10g protein
6. Pepperoni Pizza, Medium Hand Tossed (1 slice) 220 cal · 10g protein
7. Supreme Pizza, Medium Hand Tossed (1 slice) 230 cal · 10g protein
8. Cheese Pizza, Medium Thin 'N Crispy (1 slice) 180 cal · 9g protein

Lightest sides, drinks and treats

• Cheese Breadstick (1 piece) 100 cal
• Breadstick (1 piece) 150 cal

Pizza Hut official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Chick-fil-A Nuggets (12 ct) 380 cal · 40g protein
2. Grilled Nuggets (12 ct) 200 cal · 38g protein
3. Chick-n-Strips (3 ct) 310 cal · 29g protein
4. Grilled Chicken Sandwich 390 cal · 28g protein
5. Chick-fil-A Nuggets (8 ct) 250 cal · 27g protein
6. Grilled Nuggets (8 ct) 130 cal · 25g protein
7. Chick-n-Minis (4 ct) 360 cal · 20g protein

Lightest sides, drinks and treats

• Waffle Potato Fries (Small) 320 cal
• Waffle Potato Fries (Medium) 420 cal
• Mac & Cheese (Medium) 450 cal
• Waffle Potato Fries (Large) 600 cal

Chick-fil-A official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Homestyle Chicken Noodle Soup (Bowl) 180 cal · 14g protein
2. Broccoli Cheddar Soup (Cup) 280 cal · 8g protein

Lightest sides, drinks and treats

• French Baguette (1/4 baguette) 290 cal
• Cinnamon Roll 580 cal

Panera Bread official U.S. values · fastfoodnutritioncalc.com

Lightest sides, drinks and treats

• Little Fries (Five Guys Style) 526 cal
• Little Cajun Fries 540 cal
• Regular Fries (Five Guys Style) 953 cal
• Regular Cajun Fries 967 cal
• Large Fries (Five Guys Style) 1,314 cal

Five Guys official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Grilled Teriyaki Chicken (6.1 oz) 280 cal · 38g protein
2. Kung Pao Chicken (6.7 oz) 270 cal · 20g protein
3. Broccoli Beef (6.3 oz) 190 cal · 17g protein
4. Black Pepper Sirloin Steak (5.9 oz) 200 cal · 17g protein
5. String Bean Chicken Breast (5.6 oz) 210 cal · 15g protein
6. Honey Walnut Shrimp (4.4 oz) 340 cal · 13g protein
7. Mushroom Chicken (5.7 oz) 180 cal · 13g protein

Lightest sides, drinks and treats

• Super Greens (Side, 10 oz) 180 cal
• Cream Cheese Rangoon (3 pieces) 190 cal
• Chicken Egg Roll (1 roll) 200 cal
• Vegetable Spring Rolls (2 rolls) 240 cal
• Chow Mein (Side, 12 oz) 520 cal

Panda Express official U.S. values · fastfoodnutritioncalc.com

Under 400 calories, most protein first

1. Original Cheeseburger (Single) 370 cal · 17g protein

Lightest sides, drinks and treats

• Fries (Kids') 170 cal
• Vanilla Cone (Small) 220 cal
• Fries (Regular) 280 cal
• Chocolate Dipped Cone (Small) 320 cal
• OREO Cookie Blizzard (Mini) 330 cal

Dairy Queen official U.S. values · fastfoodnutritioncalc.com