Fast Food Calorie Guide
Official calories and protein for 30+ fast food chains, build-your-order calculators, and rankings of the best high-protein, low-calorie orders.
One fast food order can reach 2,000 calories, a full day on the FDA label, but the difference is usually the item, not the chain. Across 708 items from 21 chains, the typical one returns just 3.82g of protein per 100 calories, and only 20 hit 30g of protein at 500 calories or less. Chick-fil-A's 8-count Grilled Nuggets lead with 25g for 130 calories. Use the finder to filter by calories and protein, the chain calculators to build an exact order, and the chain guides below for official numbers at each restaurant.
Rankings and finders
Fast Food Protein Index
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.
Free calculatorHigh Protein Fast Food Finder
Free high protein fast food finder: filter 708 menu items from 21 chains by calories, protein, and chain, sorted by protein per 100 calories. Official nutrition numbers.
RestaurantsFast Food Under 500 Cal, 30g+ Protein
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.
Restaurants2,000 Calories of Fast Food
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.
GuidesSteps to Burn Off Fast Food
A 580-calorie Big Mac takes about 20,800 steps to walk off at 150 lb, or 15,600 at 200 lb. The formula, sources, and 12 fast food orders walked off.
Build your order
Chipotle Nutrition Calculator
Free Chipotle nutrition calculator: build a bowl, burrito, tacos, salad or quesadilla and get calories, protein, carbs, fat, fiber and sodium from official data
Free calculatorSubway Nutrition Calculator
Free Subway nutrition calculator: build a 6-inch or footlong sub and get calories, protein, carbs, fat, fiber and sodium from official Subway data
Free calculatorStarbucks Calorie Calculator
Free Starbucks calorie calculator: pick any of 163 drinks, hot or iced, in any size for calories, protein, carbs, fat, sugar and caffeine from official data
Free calculatorCAVA Nutrition Calculator
Free CAVA nutrition calculator: build a bowl or pita and get calories, protein, carbs, fat, fiber and sodium from CAVA's official nutrition guide
Free calculatorChick-fil-A Nutrition Calculator
Free Chick-fil-A nutrition calculator: build a meal from sandwiches, nuggets, fries, sauces and drinks and get calories and macros from official data
Chain calorie guides
Arby's Calories
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.
RestaurantsBurger King Calories
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.
RestaurantsCAVA Calories
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.
RestaurantsChick-fil-A Calories
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.
RestaurantsChipotle Calories
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.
RestaurantsCrumbl Cookie Calories
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.
RestaurantsDairy Queen Calories
A DQ Blizzard runs 330 to 1,370 calories depending on size and flavor. Official Dairy Queen calories for Blizzards, burgers, baskets, and fries.
RestaurantsDirty Soda Calories
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.
RestaurantsDomino's Calories
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.
RestaurantsDunkin' Calories
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.
RestaurantsFive Guys Calories
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.
RestaurantsGYG High Protein
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.
RestaurantsHigh Protein Fast Food AU
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.
RestaurantsHigh Protein Fast Food Breakfast
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.
RestaurantsIn-N-Out Calories
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.
RestaurantsJack in the Box Calories
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.
RestaurantsJersey Mike's Calories
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.
RestaurantsKFC Calories
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.
RestaurantsMcDonald's Calories
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.
RestaurantsOlive Garden Calories
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.
RestaurantsPanda Express Calories
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.
RestaurantsPanera Calories
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.
RestaurantsPopeyes Calories
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.
RestaurantsRaising Cane's Calories
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.
RestaurantsShake Shack Calories
A Single ShackBurger is 500 calories and crinkle-cut fries are 470. Official Shake Shack numbers for burgers, chicken, dogs, fries, and shakes.
RestaurantsStarbucks Calories
Every Starbucks drink ranked by official Grande calories, from 0 for unsweetened tea to 480 for a Frappuccino. Plus protein, sizes, pumps and swaps.
RestaurantsStarbucks Fall Menu Calories
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.
RestaurantsStarbucks vs Dunkin' Calories
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.
RestaurantsSubway Calories
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.
RestaurantsSweetgreen Calories
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.
RestaurantsTaco Bell Calories
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.
RestaurantsTim Hortons High Protein
A medium Tims Protein Latte has 20g of protein for 170 calories. Every high-protein Tim Hortons order ranked, with picks under 400 calories.
RestaurantsWendy's Calories
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.
RestaurantsWingstop Calories
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.