Guide

Cheap high-protein fast food

The meals that give you the most protein for the money. Number one: Original Recipe Chicken Breast at KFC, with 39 g of protein for 390 calories.

How this list is picked: Meals from fast-food, fast-casual and café chains with at least 25 g of protein, ranked by grams of protein per dollar of typical price. Prices vary by location, so treat them as a guide. At most two per restaurant. From the 1,073 dishes My Fit Menu tracks at 66 chains.

#	Dish · restaurant	Protein per $	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Original Recipe Chicken BreastKFC · Chicken	11.2 g · $3.49	390	39 g	11 g	21 g	10.0 g	Published
2	Bonafide Chicken - Breast, Mild (1pc)Popeyes · Bonafide Chicken	10.0 g · $3.49	440	35 g	16 g	27 g	8.0 g	Published
3	Bonafide Chicken - Breast, Spicy (1pc)Popeyes · Bonafide Chicken	9.5 g · $3.49	420	33 g	13 g	27 g	7.9 g	Published
4	Extra Crispy Chicken BreastKFC · Chicken	9.2 g · $3.79	530	35 g	18 g	35 g	6.6 g	Published
5	Double Grilled Chicken Tropichop® BowlPollo Tropical · Tropichop Bowls	8.4 g · $7.99	702–858	60–74 g	~105 g	~16 g	8.6 g	Calculated
6	Bacon KingBurger King · Burgers	8.1 g · $7.49	1,150	61 g	49 g	79 g	5.3 g	Published
7	Grilled Chicken SaladJersey Mike's Subs · Salads	8.1 g · $11.95	810	97 g	52 g	25 g	12.0 g	Published
8	Half ChickenPollo Tropical · Platters	7.6 g · $8.79	650	67 g	0 g	42 g	10.3 g	Published
9	BaconatorWendy's · Burgers	7.6 g · $7.49	920	57 g	38 g	60 g	6.2 g	Published
10	Bone-In Thighs (4pc) - Garlic ParmesanWingstop · Thighs	7.1 g · $13.99	1,044–1,276	90–110 g	~4 g	~84 g	8.6 g	Calculated
11	Bone-In Thighs (4pc) - Original HotWingstop · Thighs	7.1 g · $13.99	828–1,012	90–110 g	~0 g	~56 g	10.9 g	Calculated
12	Signature SandwichZaxby's · Sandwiches	6.4 g · $6.99	780	45 g	53 g	43 g	5.8 g	Published
13	Grilled Teriyaki ChickenPanda Express · Entrées	6.4 g · $5.60	300	36 g	8 g	13 g	12.0 g	Published
14	Grilled Chicken Ranch WrapWendy's · Wraps	6.0 g · $4.49	420	27 g	41 g	16 g	6.4 g	Published
15	Chicken Parm SandwichDomino's · Oven-Baked Sandwiches	6.0 g · $7.99	720–880	43–53 g	~76 g	~30 g	6.0 g	Calculated
16	House Zalad with Fried ChickenZaxby's · Zalads	6.0 g · $7.99	760	48 g	44 g	42 g	6.3 g	Published
17	Charred Chicken & RiceDig Inn · All Day Deals	6.0 g · $14.95	820	89 g	18 g	42 g	10.9 g	Published
18	Cool WrapChick-fil-A · Entrées	5.9 g · $7.35	660	43 g	32 g	45 g	6.5 g	Published
19	Buffalo Chicken Ranch MacNoodles & Company · Mac & Cheese	5.8 g · $11.99	1,380	70 g	128 g	61 g	5.1 g	Published
20	Chick-n-Strips (4-count)Chick-fil-A · Entrées	5.8 g · $6.75	410	39 g	22 g	19 g	9.5 g	Published
21	Firehouse Chopped Salad with Grilled ChickenFirehouse Subs · Salads	5.7 g · $9.99	375	57 g	14 g	10 g	15.2 g	Published
22	Double Chicken BowlEl Pollo Loco · Bowls	5.7 g · $12.99	930	74 g	87 g	33 g	8.0 g	Published
23	1/2 Chicken and ChipsNando's PERi-PERi · PERi-PERi Chicken	5.6 g · $16.49	890	92 g	30 g	31 g	10.3 g	Published
24	Street Corn Double Chicken Burrito BowlEl Pollo Loco · Bowls	5.6 g · $13.49	1,080	75 g	95 g	46 g	6.9 g	Published
25	Hunter's ClubJimmy John's · Sandwiches	5.5 g · $9.99	830	55 g	70 g	34 g	6.6 g	Published

Restaurants in this guide

Burger KingTop pick: Crispy Chicken Garden Salad · 470 cal · 31 g Chick-fil-ATop pick: Chick-n-Strips (4-count) · 410 cal · 39 g Dig InnTop pick: Herb Chicken, Rice & Broccoli Bowl · 387–473 cal · 37–45 g Domino'sTop pick: Philly Cheese Steak Sandwich · 684–836 cal · 36–44 g El Pollo LocoTop pick: Mexican Caesar Salad · 420 cal · 52 g Firehouse SubsTop pick: Firehouse Chopped Salad with Grilled Chicken · 375 cal · 57 g Jersey Mike's SubsTop pick: Chicken Philly (Regular) · 660 cal · 47 g Jimmy John'sTop pick: #5 Vito · 570 cal · 32 g KFCTop pick: Original Recipe Chicken Breast · 390 cal · 39 g Nando's PERi-PERiTop pick: Chicken Thigh Skewers · 480 cal · 58 g Noodles & CompanyTop pick: Mediterranean Chicken Salad · 430 cal · 36 g Panda ExpressTop pick: Bowl: Grilled Teriyaki Chicken & Super Greens · 351–429 cal · 38–46 g Pollo TropicalTop pick: Half Chicken · 650 cal · 67 g PopeyesTop pick: Bonafide Chicken - Breast, Mild (1pc) · 440 cal · 35 g Wendy'sTop pick: Grilled Chicken Sandwich · 370 cal · 34 g WingstopTop pick: Classic Wings (6pc) - Atomic · 486–594 cal · 54–66 g Zaxby'sTop pick: Grilled Chicken Sandwich · 470 cal · 38 g

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

See what fits near you

Set your own calorie and protein targets and My Fit Menu ranks every dish near you the same way.

More guides

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