Data study

We ranked 1,073 chain restaurant dishes by protein. Here's what surprised us.

This analysis uses the My Fit Menu catalog snapshot from 2026-09-28: 1,073 dishes across 66 US restaurant chains. Nutrition and prices can change; follow each source link and check the restaurant's current information.

In that snapshot, the Panera Greek Salad is recorded at 630 calories and 8 g protein Published, while a McDonald's Quarter Pounder with Cheese is recorded at 540 calories and 31 g protein Published. These are catalog values for the listed servings. As of November 2, 2026, McDonald's U.S. page lists the Quarter Pounder with Cheese at 520 calories. The analysis still uses the older snapshot; check current restaurant information. The snapshot includes 159 salads; their central calorie values range from 190 to 1,311.

The honesty check, first

87% of the 1,073 dishes in our catalog are labeled published; sources may include the restaurant or a third party reproducing its figures. The rest are calculated or estimated. Each table links to the source recorded for that dish. Menus and formulations change, so check the restaurant's current information before relying on a number.

The best protein per calorie

Across meal-sized dishes in this catalog, the average is 39 grams of protein for 681 calories (the median is 640 calories). These 10 rank highest by protein per calorie in our catalog. For calculated and estimated dishes, rankings use the central estimate and can change with the portion served:

#	Dish	Protein / 100 cal	Calories	Protein	Source
1	Grilled Chicken Breast (2 pc)Pollo Tropical	24.6 g	240	59 g	Published
2	Grilled Chicken Dippers (5 ct)Buffalo Wild Wings	23.5 g	260	61 g	Published
3	Grilled Chicken DinnerIHOP	21.3 g	160	34 g	Published
4	Grilled Chicken BreastApplebee's	21.1 g	190	40 g	Published
5	Tuscan-Grilled ChickenCarrabba's Italian Grill	20.4 g	270	55 g	Published
6	Grilled Nuggets (8-count)Chick-fil-A	19.2 g	130	25 g	Published
7	Herb Crusted ChickenTexas Roadhouse	18.8 g	250	47 g	Published
8	Redrock Grilled Shrimp (8 ct.)LongHorn Steakhouse	18.8 g	160	30 g	Published
9	6 oz Sirloin SteakTexas Roadhouse	~18.4 g	200–300	37–55 g	Estimated
10	11 oz Sirloin SteakTexas Roadhouse	~18.3 g	368–552	67–101 g	Estimated

At the other end of the catalog are dishes that provide less protein per calorie. A lower protein ratio alone does not determine whether a meal is healthy:

#	Dish	Protein / 100 cal	Calories	Protein	Source
1	Berry Overnight OatsCorner Bakery Cafe	0.9 g	550	5 g	Published
2	Small Cauliflower Wings (Original Buffalo)Buffalo Wild Wings	~1.1 g	666–814	7–9 g	Calculated
3	French Toast Sticks (5 pc)Burger King	1.2 g	500	6 g	Published
4	Greek SaladPanera Bread	1.3 g	630	8 g	Published
5	Mandarin Crunch Salad To ShareP.F. Chang's	1.7 g	700	12 g	Published
6	Belgian WaffleIHOP	1.8 g	560	10 g	Published

The best protein per dollar

These comparisons use the catalog's typical prices, which may be outdated and vary by location. The ordering uses central estimates for calculated or estimated dishes:

#	Dish	Protein / $	Calories	Protein	Source
1	Original Recipe Chicken BreastKFC	11.2 g	390	39 g	Published
2	Bonafide Chicken - Breast, Mild (1pc)Popeyes	10.0 g	440	35 g	Published
3	Bonafide Chicken - Breast, Spicy (1pc)Popeyes	9.5 g	420	33 g	Published
4	Extra Crispy Chicken BreastKFC	9.2 g	530	35 g	Published
5	Double Grilled Chicken Tropichop® BowlPollo Tropical	~8.4 g	702–858	60–74 g	Calculated
6	Bacon KingBurger King	8.1 g	1,150	61 g	Published
7	Grilled Chicken SaladJersey Mike's Subs	8.1 g	810	97 g	Published
8	Half ChickenPollo Tropical	7.6 g	650	67 g	Published
9	BaconatorWendy's	7.6 g	920	57 g	Published
10	Jr. HamburgerWendy's	7.4 g	270	14 g	Published

76 catalog dishes below 500 calories with at least 35 grams of protein

These dishes meet both thresholds in the catalog. For calculated or estimated dishes, we use the upper calorie bound and lower protein bound; actual portions can fall outside the displayed range:

#	Dish	Calories	Protein	Source
1	Renegade Sirloin (6 oz) with Redrock Grilled ShrimpLongHorn Steakhouse	480	66 g	Published
2	Grilled Chicken Dippers (5 ct)Buffalo Wild Wings	260	61 g	Published
3	Simply Grilled TroutCarrabba's Italian Grill	430	59 g	Published
4	Grilled Chicken Breast (2 pc)Pollo Tropical	240	59 g	Published
5	Portobello Mushroom ChickenTexas Roadhouse	430	59 g	Published
6	1/4 Chicken - BreastNando's PERi-PERi	320	58 g	Published
7	Chicken Thigh SkewersNando's PERi-PERi	480	58 g	Published
8	Firehouse Chopped Salad with Grilled ChickenFirehouse Subs	375	57 g	Published
9	Ensenada Chicken PlatterRed Robin Gourmet Burgers	390	57 g	Published
10	Chicken MarsalaCarrabba's Italian Grill	460	56 g	Published

Methodology

Each dish has a source label and a link to the recorded source. Published values are reported figures; some are reproduced by third parties. Calculated values combine ingredient figures for a standard build. Estimated values are approximations, not restaurant-confirmed nutrition. Calculated and estimated ranges use fixed margins of 10% and 20%, respectively; they are not measured confidence intervals and actual portions can differ more. A tilde marks ratios computed from central estimates. The averages and rankings also use central values. Prices and menus change. Check the restaurant's current menu and nutrition information, especially for allergies or medical needs. Report an error through Support.

See what fits near you

See every one of these dishes ranked for your own calorie and protein goals, plus the restaurants near you.