Restaurant Calorie Guides
Official calories and protein for the chains people actually order from, with low-calorie swaps and real order math.
Restaurants
Starbucks Holiday Drinks Calories 2026: Every Holiday Drink by Size, Ranked
A Grande Peppermint Mocha is 440 calories with 54g of sugar. Official calories for every 2026 Starbucks holiday drink by size, ranked, plus lighter swaps.
Restaurants
Costco Food Court Calories: Every Item Ranked (US and Canada, 2026)
A Costco hot dog is 580 calories, a cheese slice 710, a Chicken Bake 840. Every US and Canada food court item ranked by calories and protein.
Restaurants
Dirty Soda Calories: McDonald's and Taco Bell, Ranked by Size
A large McDonald's Dirty Dr Pepper is 430 calories, more than a McDouble (390). Every McDonald's and Taco Bell dirty soda ranked, plus lighter orders.
Restaurants
Guzman y Gomez High-Protein, Low-Calorie Orders (Ranked)
The GYG grilled chicken bowl is 2,760 kJ (660 kcal) with 43.8g protein. Every bowl, burrito and salad ranked, plus what guac, chips and queso add.
Restaurants
Highest-Protein Fast Food Breakfasts, Ranked (US and Canada)
We ranked 68 drive-thru breakfasts by protein per calorie. Chick-fil-A's Egg White Grill packs 27g for 300 calories; Tims' Protein Bagel BELT hits 33g.
Restaurants
Highest-Protein Fast Food in Australia, Ranked (2026)
Nando's 4 PERi-PERi Grilled Tenders win: 39.6g protein for 922 kJ (220 kcal). 25 Aussie fast food orders ranked by protein per 100 kcal.
Restaurants
Tim Hortons High-Protein Orders, Ranked (Breakfast, Lunch, Drinks)
A medium Tims Protein Latte has 20g of protein for 170 calories. Every high-protein Tim Hortons order ranked, with picks under 400 calories.
Restaurants
What 2,000 Calories Looks Like at 10 Fast Food Chains
One fast food meal can hit 2,000 calories, a full day on the FDA label. Here is that meal at 10 chains, next to a high-protein day for the same calories.
Restaurants
Arby's Calories: Official Numbers for Roast Beef, Beef 'n Cheddar, Curly Fries, and Shakes
An Arby's Classic Roast Beef is 360 calories and a meal runs about 405 to 2,850. Official US numbers for every sandwich, side, shake, and drink.
Restaurants
Fast Food Under 500 Calories With 30g+ Protein: Every Order That Qualifies
Only 20 fast food items hit 30g+ protein at 500 calories or less. Every one, by chain, from official nutrition data. Best: 38g for 200 calories.
Restaurants
Jack in the Box Calories: Official Numbers for the Jumbo Jack, Tacos, Curly Fries, and Shakes
A Jumbo Jack is 520 calories, a Jack in the Box taco is 170, and a meal runs about 475 to 2,660. Official numbers for burgers, chicken, sides, and shakes.
Restaurants
Starbucks vs Dunkin' Calories: The Same Drinks, Head to Head
Black coffee is 5 calories at both, but a pumpkin latte is 370 at Starbucks and 420 at Dunkin'. Official numbers for matched drinks and bakery picks.
Restaurants
Starbucks Fall Menu Calories 2026: Every Pumpkin Drink and Bakery Item by Size
A Grande Pumpkin Spice Latte is 390 calories with 50g of sugar. Official calories, sugar and protein for every 2026 Starbucks fall drink, by size.
Restaurants
Crumbl Cookie Calories: Whole-Cookie Numbers, Ranked, and the Serving-Size Trap
A whole Crumbl cookie runs 470 to 760 calories this week, and the brownie hits 1,190. Official whole-cookie numbers, ranked, plus split math.
Restaurants
Shake Shack Calories: ShackBurger 500, Fries 470, Every Item (Official)
A Single ShackBurger is 500 calories and crinkle-cut fries are 470. Official Shake Shack numbers for burgers, chicken, dogs, fries, and shakes.
Restaurants
Wingstop Calories: Official Numbers Per Wing, by Flavor, Plus Fries and Dips
A Wingstop classic wing is 90 to 120 calories with 10g of protein, depending on flavor. Official numbers for boneless, tenders, fries, dips, and orders.
Restaurants
CAVA Calories: Official Nutrition for Every Bowl, Pita, and Ingredient
A CAVA bowl runs about 420 to 860 calories, and grilled chicken is 250 with 28g protein. Official numbers for every base, main, dip, and dressing.
Restaurants
Dairy Queen Calories: Every Blizzard Size Ranked, Plus Burgers and Baskets
A DQ Blizzard runs 330 to 1,370 calories depending on size and flavor. Official Dairy Queen calories for Blizzards, burgers, baskets, and fries.
Restaurants
Jersey Mike's Calories: Official Numbers for Every Sub Size, Mike's Way Included
A Regular Jersey Mike's sub runs 680 to 1,190 calories, and Mike's Way oil adds 250 of that. Official numbers by size, plus tubs, sides, and order math.
Restaurants
Raising Cane's Calories: Official Numbers for Chicken Fingers, Every Combo, and the Combo Math
A Raising Cane's chicken finger is 130 calories and a Box Combo is 1,270 before the drink. Official numbers for every combo, side, sauce, and drink.
Restaurants
Sweetgreen Calories: Salads, Bowls, Warm Plates, and Why a Salad Isn't Automatically Light
Sweetgreen salads run 465 to 615 calories, yet the 510-calorie Chicken Pesto Parm bowl beats four of them. Official numbers with real order math.
Restaurants
Burger King Calories: Official Numbers for the Whopper, Nuggets, Fries, and Breakfast
A Whopper is 710 calories and a Burger King meal runs about 460 to 2,280. Official BK calories and protein for every major item, with real order math.
Restaurants
High Protein Fast Food: 708 Items Ranked by Protein per Calorie
We ranked 708 fast food items from 21 chains by protein per calorie. Chick-fil-A's 8-count Grilled Nuggets win with 25g of protein for 130 calories.
Restaurants
Five Guys Calories: Hamburger 840, Fries 953, Every Topping (Official)
A Five Guys hamburger is 840 calories and regular fries are 953. Official numbers for burgers, every topping, dogs, fries, and shakes, with order math.
Restaurants
Panda Express Calories: Orange Chicken 560, Plates 550 to 1,650 (Official)
A Panda Express Plate runs 550 to 1,650 calories and Orange Chicken is 560. Official numbers for entrees, sides, and appetizers, with plate math.
Restaurants
Popeyes Calories: Official Numbers for the Chicken Sandwich, Bone-In Chicken, Tenders, and Sides
The Popeyes chicken sandwich is 700 calories, and a meal runs about 430 to 2,000. Official US numbers for chicken by the piece, tenders, sides, and sauces.
Restaurants
Domino's Calories: The Official Numbers, and Why There Is No Per-Slice Figure
A 1/8 serving of a 12-inch Domino's cheese pizza is 200 calories, which is not the same as a slice. Official component data, whole-pizza totals, and wings.
Restaurants
KFC Calories: Official Numbers for Chicken, Sides, and Sandwiches
A KFC order runs from a 70-calorie grilled wing to a 1,760-calorie Big Box. Official calories and protein for every piece and side, with real meal math.
Restaurants
Olive Garden Calories: Official Numbers for Pasta, Soup, and Breadsticks
Fettuccine Alfredo is 1,220 calories at dinner and 920 at lunch, and a breadstick is 140. Official numbers for every classic, refill math, and lighter swaps.
Restaurants
Dunkin' Calories: Official Numbers for Coffee, Donuts, and Breakfast
The same medium Dunkin' coffee runs 5 to 540 calories depending on the order. Official numbers for drinks, donuts, bagels and breakfast, plus lighter swaps.
Restaurants
Subway Calories (2026): Every 6-Inch and Footlong, 320 to 610
A Subway 6-inch now runs 320 to 610 calories as officially built, and a footlong doubles it. Official calories and protein, swaps, and real order math.
Restaurants
Taco Bell Calories: Crunchy Taco 170, Crunchwrap 530, 26 Items
Crunchy Taco 170, Crunchwrap Supreme 530. Official Taco Bell calories for 26 items, 5 meals under 600, and a drink swap that saves up to 420.
Restaurants
Wendy's Calories (2026): Chili, Wraps, Burgers, Nuggets, Frosty
A Wendy's meal runs from about 455 to 1,630 calories, and the chili is 280 with 19g of protein. Official calories and protein, with real order math.
Restaurants
Chick-fil-A Calories (2026): Sandwiches, Nuggets, Fries, Full Meals
A Chick-fil-A meal runs from 400 calories to 2,000 depending on the order. Official calories and protein for the full menu, with real order math.
Restaurants
Chipotle Calories: Full Menu Nutrition + Chicken Bowl Breakdown
A Chipotle chicken bowl is about 660 calories, and orders run from 350 to over 1,400. Official calories, protein, and fiber for every ingredient and meal.
Restaurants
In-N-Out Calories: Official Numbers for Every Burger, Fries, and Shake
A Double-Double is 610 calories and a full In-N-Out meal runs 460 to 1,580. Official calories and macros for the whole menu, Protein Style included.
Restaurants
McDonald's Calories: Official Numbers for the Orders People Actually Get
A McDonald's meal runs from about 450 to 1,900 calories. Official calories and protein for burgers, nuggets, fries, and breakfast, with real order math.
Restaurants
Panera Calories: Soups, Salads, Sandwiches, and the Bread Bowl Problem
A Panera meal runs from about 540 to nearly 2,000 calories. Official calories and protein for soups, salads, sandwiches, bakery, and You Pick Two math.
Restaurants
Starbucks Calories: Every Drink Ranked, Lowest to Highest
Every Starbucks drink ranked by official Grande calories, from 0 for unsweetened tea to 480 for a Frappuccino. Plus protein, sizes, pumps and swaps.