Guide

Fast food under 500 calories

Filling fast-food meals that stay under 500 calories, most protein first. Number one: Grilled Chicken Breast (2 pc) at Pollo Tropical, with 59 g of protein for 240 calories.

How this list is picked: Meals from fast-food and fast-casual chains at or under 500 calories (the top of the range when a number isn’t published) with at least 20 g of protein, most protein first. At most two per restaurant. From the 1,073 dishes My Fit Menu tracks at 66 chains.

#	Dish · restaurant	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Grilled Chicken Breast (2 pc)Pollo Tropical · Platters	240	59 g	10 g	6 g	24.6 g	Published
2	1/4 Chicken - BreastNando's PERi-PERi · PERi-PERi Chicken	320	58 g	0 g	10 g	18.1 g	Published
3	Chicken Thigh SkewersNando's PERi-PERi · PERi-PERi Chicken	480	58 g	8 g	24 g	12.1 g	Published
4	Firehouse Chopped Salad with Grilled ChickenFirehouse Subs · Salads	375	57 g	14 g	10 g	15.2 g	Published
5	Street Corn SaladEl Pollo Loco · Tostadas & Salads	390	52 g	17 g	14 g	13.3 g	Published
6	Mexican Caesar SaladEl Pollo Loco · Tostadas & Salads	420	52 g	18 g	17 g	12.4 g	Published
7	Quarter Chicken (White Meat)Pollo Tropical · Platters	360	43 g	0 g	20 g	11.9 g	Published
8	Bowl: Grilled Teriyaki Chicken & Super GreensPanda Express · Bowls	351–429	38–46 g	~18 g	~16 g	10.8 g	Calculated
9	American Scrambler with SausageCorner Bakery Cafe · Breakfast Scramblers	400	41 g	9 g	21 g	10.3 g	Published
10	Herb Chicken, Rice & Broccoli BowlDig Inn · Build Your Own	387–473	37–45 g	~29 g	~18 g	9.5 g	Calculated
11	Fan Faves PlateDig Inn · All Day Deals	470	41 g	26 g	24 g	8.7 g	Published
12	Original Recipe Chicken BreastKFC · Chicken	390	39 g	11 g	21 g	10.0 g	Published
13	Chick-n-Strips (4-count)Chick-fil-A · Entrées	410	39 g	22 g	19 g	9.5 g	Published
14	Kale Caesar with Grilled ChickenChopt · Salads	430	39 g	27 g	16 g	9.1 g	Published
15	Turkey Bacon Ranch SandwichTropical Smoothie Cafe · Sandwiches	500	39 g	51 g	18 g	7.8 g	Published
16	Grilled Chicken SandwichZaxby's · Sandwiches	470	38 g	35 g	20 g	8.1 g	Published
17	Chicken CaesarJust Salad · Salads	400	37 g	23 g	18 g	9.3 g	Published
18	Buffalo ChickenJust Salad · Salads	460	37 g	18 g	28 g	8.0 g	Published
19	Fresca Chicken BowlQdoba · Bowls	490	37 g	54 g	16 g	7.6 g	Published
20	Grilled Teriyaki ChickenPanda Express · Entrées	300	36 g	8 g	13 g	12.0 g	Published
21	Mexican Caesar with Grilled ChickenChopt · Salads	395	36 g	25 g	18 g	9.1 g	Published
22	Mediterranean Chicken SaladNoodles & Company · Salad & Soup	430	36 g	34 g	17 g	8.4 g	Published
23	Ahi Tuna Filet SandwichThe Habit Burger Grill · Sandwiches	400	35 g	43 g	8 g	8.8 g	Published
24	Caribbean Jerk Chicken BowlTropical Smoothie Cafe · Wraps & Bowls	420	35 g	41 g	12 g	8.3 g	Published
25	Bonafide Chicken - Breast, Mild (1pc)Popeyes · Bonafide Chicken	440	35 g	16 g	27 g	8.0 g	Published

Restaurants in this guide

Chick-fil-ATop pick: Chick-n-Strips (4-count) · 410 cal · 39 g ChoptTop pick: Classic Cobb · 600 cal · 60 g Corner Bakery CafeTop pick: American Scrambler with Sausage · 400 cal · 41 g Dig InnTop pick: Herb Chicken, Rice & Broccoli Bowl · 387–473 cal · 37–45 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 Just SaladTop pick: Chicken Caesar · 400 cal · 37 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 QdobaTop pick: Double Chicken Fajita Salad · 509–622 cal · 41–50 g The Habit Burger GrillTop pick: Grilled Chicken Caesar · 580 cal · 43 g Tropical Smoothie CafeTop pick: Turkey Bacon Ranch Sandwich · 500 cal · 39 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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