Most protein per calorie at fast food chains
776 menu items at all 24 chains on this site meet this list’s rule. First is the Chick-fil-A Grilled Nuggets (8 ct), with 19.2 g of protein per 100 calories (25 g in all), at 130 calories.
Rule: servings with at least 20 g of protein, ranked by grams of protein per 100 calories (published protein divided by published calories). One row per item, at its size that ranks highest; at most three items from any one chain in the main table, so no single menu fills it.
Dividing protein by calories puts lean items ahead of large ones: grilled chicken, plain proteins sold as add-ons and protein drinks rise to the top, while fried and sauced items fall. The figure is worked out from the two published values and rounded to one decimal.
Top 30
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| Grilled NuggetsChick-fil-A | 8 ct, 95 g | 19.2 | 130 | 25 | 1 | 440 |
|---|---|---|---|---|---|---|
| Grilled FiletChick-fil-A | 84 g | 19.1 | 110 | 21 | 1 | 370 |
| Kentucky Grilled ChickenKFC | Breast, 131 g | 18.1 | 210 | 38 | 0 | 710 |
| ChickenChipotle | Entrée, 4 oz | 17.8 | 180 | 32 | 0 | 310 |
| Pollo AsadoChipotle | Side, 5 oz | 16.8 | 220 | 37 | 4 | 440 |
| Tenders - BlackenedPopeyes | 5 pieces | 16.8 | 280 | 47 | 4 | 1,430 |
| Steak NuggetsArby's | 9 pieces, 142 g | 15.0 | 240 | 36 | 3 | 780 |
| Iced Sugar-Free Vanilla Protein MatchaStarbucks | Grande, 16 fl oz | 14.8 | 210 | 31 | 12 | 135 |
| Iced Sugar-Free Caramel Protein MatchaStarbucks | Grande, 16 fl oz | 14.8 | 210 | 31 | 12 | 140 |
| Iced Sugar-Free Caramel Protein LatteStarbucks | Tall, 12 fl oz | 14.7 | 150 | 22 | 9 | 105 |
| BarbacoaChipotle | Entrée, 4 oz | 14.1 | 170 | 24 | 2 | 530 |
| Teriyaki ChickenPanda Express | Cub Meal, 4.50 oz | 12.4 | 250 | 31 | 10 | 470 |
| Grilled Teriyaki ChickenPanda Express | Regular, 6.00 oz | 12.0 | 275 | 33 | 14 | 470 |
| Garden Salad with Grilled ChickenJack in the Box | 255 g | 11.9 | 210 | 25 | 9 | 800 |
| Garden Fresco SaladCulver's | One size | 11.8 | 330 | 39 | 19 | 1,090 |
| Cranberry Bacon Bleu SaladCulver's | One size | 11.8 | 390 | 46 | 18 | 1,490 |
| Garden SaladWhataburger | with Grilled Chicken | 11.7 | 290 | 34 | 12 | 770 |
| Subway Club Protein BowlSubway | 418 g | 11.0 | 410 | 45 | 16 | 2,270 |
| Chick-fil-A NuggetsChick-fil-A | 8 ct, 113 g | 10.8 | 250 | 27 | 11 | 1,210 |
| Southwest Salad with Grilled ChickenJack in the Box | 334 g | 10.3 | 290 | 30 | 25 | 800 |
| Cobb SaladWhataburger | with Grilled Chicken | 10.2 | 430 | 44 | 10 | 1,160 |
| Original Recipe ChickenKFC | Breast, 172 g | 10.0 | 390 | 39 | 11 | 1,190 |
| Buffalo Ranch Chicken SaladWhataburger | with Grilled Chicken | 10.0 | 370 | 37 | 13 | 2,070 |
| Chicken Cashew SaladCulver's | One size | 9.5 | 430 | 41 | 17 | 1,020 |
| Buffalo Chicken Protein BowlSubway | 414 g | 9.2 | 380 | 35 | 14 | 2,420 |
| Caesar Side Salad with ChickenPizza Hut | One size | 9.0 | 310 | 28 | 16 | 880 |
| Tenders - Classic or SpicyPopeyes | 3 pieces | 9.0 | 390 | 35 | 25 | 1,700 |
| Sweet Onion Chicken Teriyaki Protein BowlSubway | 432 g | 8.9 | 470 | 42 | 40 | 1,850 |
| Protein Hot LatteDunkin' | Large | 8.7 | 230 | 20 | 19 | 190 |
| Protein Hot Latte with Sugar Free VanillaDunkin' | Large | 8.7 | 230 | 20 | 25 | 200 |
Values are per serving as each chain publishes it. Portions differ between chains, so compare the serving column as well as the figures. Catering and party sizes, whole cakes, multi-packs, orders of 12 or more pieces, values given per piece and published figures that cannot all be right are left out.