BeslyProtein per Calorie at US Restaurant Chains
Updated October 26, 2026
The restaurant item with the most protein per calorie in our data is Kentucky Grilled Chicken Breast at KFC: 38 g of protein in 210 calories, or 18.1 g per 100 calories.
Protein per calorie is a quick way to compare menu items when you want to eat more protein without eating a lot more calories. This page ranks items from 36 US restaurant chains by grams of protein per 100 calories, using each chain's own published nutrition information. Jump to a chain:
- McDonald's
- Starbucks
- Chick-fil-A
- Taco Bell
- Chipotle
- Burger King
- Wendy's
- Subway
- Domino's
- Pizza Hut
- Dunkin'
- Popeyes
- KFC
- Panera Bread
- Sonic
- Dairy Queen
- Arby's
- Whataburger
- Jack in the Box
- Five Guys
- Wingstop
- Panda Express
- Chili's
- Applebee's
- Olive Garden
- Jersey Mike's
- Firehouse Subs
- Tim Hortons
- Buffalo Wild Wings
- Little Caesars
- Dutch Bros
- Jimmy John's
- El Pollo Loco
- Church's Chicken
- White Castle
The best item at every chain
One row per chain, highest protein per 100 calories first. Click a column heading to re-sort.
| Chain | Top item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|---|
| KFC | Kentucky Grilled Chicken Breast | Piece | 210 | 38 | 18.1 |
| Chipotle | Chicken | 113 g | 180 | 32 | 17.8 |
| El Pollo Loco | Fire-Grilled Chicken Breast | Breast (122 g) | 200 | 34 | 17.0 |
| Popeyes | Tenders Blackened | Order (3 pieces) | 170 | 28 | 16.5 |
| Firehouse Subs | Firehouse Salad with Grilled Chicken | Salad | 380 | 57 | 15.0 |
| Chili's | Surf & Turf Sirloin | Entree (10 oz) | 450 | 66 | 14.7 |
| Buffalo Wild Wings | Traditional Wings Plain (Drums Only) | Order (10 wings) | 750 | 100 | 13.3 |
| Panda Express | Teriyaki Chicken | Entree (170 g) | 340 | 41 | 12.1 |
| Jack in the Box | Garden Salad with Grilled Chicken | Salad (255 g) | 210 | 25 | 11.9 |
| Whataburger | Garden Salad Grilled Chicken | Salad | 290 | 34 | 11.7 |
| Wendy's | Parmesan Caesar Salad | Salad | 270 | 31 | 11.5 |
| Chick-fil-A | Nuggets | Order (8 ct) (113 g) | 250 | 27 | 10.8 |
| Subway | Subway Club Bowl | Bowl (418 g) | 410 | 44 | 10.7 |
| Applebee's | California Grilled Chicken Salad | Salad | 510 | 53 | 10.4 |
| Olive Garden | Grilled Chicken Margherita | Dinner portion | 650 | 65 | 10.0 |
| Church's Chicken | Original Chicken Breast | Breast | 421 | 42 | 10.0 |
| Little Caesars | Caesar Wings Oven Roasted | Order (8 pieces) | 510 | 47 | 9.2 |
| Domino's | Chicken Caesar Salad | Container (198 g) | 220 | 19 | 8.6 |
| Jersey Mike's | #19 BBQ Beef | Regular | 710 | 60.1 | 8.5 |
| Sonic | Crispy Tenders | Order (3 pieces) | 260 | 21 | 8.1 |
| Panera Bread | Homestyle Chicken Noodle Soup | Bowl | 180 | 14 | 7.8 |
| McDonald's | McCrispy Strips | Order (3 pieces) | 400 | 31 | 7.8 |
| Jimmy John's | The J.J. Gargantuan | 8-inch sub (569 g) | 1070 | 79 | 7.4 |
| Starbucks | Egg White & Roasted Red Pepper Egg Bites | Order (2 pieces) | 170 | 12 | 7.1 |
| Arby's | Ham & Swiss Melt | Sandwich (167 g) | 380 | 26 | 6.8 |
| Wingstop | Atomic Chicken Tender | Tender (74 g) | 150 | 10 | 6.7 |
| Tim Hortons | Chipotle Chicken Bacon Wrap | Wrap | 550 | 35.2 | 6.4 |
| Taco Bell | 3 Cheese Chicken Flatbread Melt | Flatbread | 320 | 20 | 6.2 |
| Burger King | Bacon Double Cheeseburger | Sandwich | 440 | 27 | 6.1 |
| White Castle | Chicken Rings | Order (6 pieces) (114 g) | 320 | 18 | 5.6 |
| Pizza Hut | Cheese Pizza - Large Thin 'N Crispy | Slice (1/8 pizza) | 250 | 13 | 5.2 |
| Dairy Queen | Bacon Two Cheese Deluxe Burger | Double | 720 | 37 | 5.1 |
| Five Guys | Bacon Cheeseburger | Regular (259 g) | 1057 | 53 | 5.0 |
| Dunkin' | Turkey Sausage Sandwich on English Muffin | Sandwich | 460 | 22 | 4.8 |
| Dutch Bros | Egg, Bacon and Cheese Sandwich | Sandwich | 170 | 8 | 4.7 |
Top 5 at each chain
McDonald's
Top 5 of 40 qualifying items · source pulled September 23, 2026 · full McDonald's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| McCrispy Strips | Order (3 pieces) | 400 | 31 | 7.8 |
| Double Quarter Pounder with Cheese | Sandwich | 740 | 48 | 6.5 |
| Quarter Pounder with Cheese | Sandwich | 520 | 30 | 5.8 |
| Bacon Quarter Pounder with Cheese | Sandwich | 630 | 36 | 5.7 |
| Double Cheeseburger | Sandwich | 440 | 25 | 5.7 |
Starbucks
Top 5 of 17 qualifying items · source pulled September 23, 2026 · full Starbucks nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Egg White & Roasted Red Pepper Egg Bites | Order (2 pieces) | 170 | 12 | 7.1 |
| Turkey Bacon, Cheddar & Egg White Sandwich | Sandwich | 260 | 17 | 6.5 |
| Bacon & Gruyère Egg Bites | Order (2 pieces) | 300 | 19 | 6.3 |
| Impossible Breakfast Sandwich | Sandwich | 420 | 21 | 5.0 |
| Bacon, Gouda & Egg Sandwich | Sandwich | 360 | 18 | 5.0 |
Chick-fil-A
Top 5 of 62 qualifying items · source pulled September 24, 2026 · full Chick-fil-A nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Nuggets | Order (8 ct) (113 g) | 250 | 27 | 10.8 |
| Spicy Breakfast Filet | Filet (71 g) | 150 | 15 | 10.0 |
| Filet | Filet (115 g) | 250 | 24 | 9.6 |
| Breakfast Filet | Filet (71 g) | 160 | 15 | 9.4 |
| Chick-n-Strips | Order (3 ct) (136 g) | 310 | 29 | 9.4 |
Taco Bell
Top 5 of 27 qualifying items · source pulled September 23, 2026 · full Taco Bell nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| 3 Cheese Chicken Flatbread Melt | Flatbread | 320 | 20 | 6.2 |
| Cantina Chicken Rolled Quesadilla | Quesadilla | 650 | 34 | 5.2 |
| Soft Taco | Taco | 180 | 9 | 5.0 |
| Cheesy Roll Up | Roll up | 170 | 8 | 4.7 |
| Soft Taco Supreme | Taco | 200 | 9 | 4.5 |
Chipotle
Top 5 of 16 qualifying items · source pulled September 23, 2026 · full Chipotle nutrition
Chipotle publishes nutrition per ingredient, so most rows are single ingredients; the bowls and burritos are sums of Chipotle's own ingredient values for a standard build.
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Chicken | 113 g | 180 | 32 | 17.8 |
| Barbacoa | 113 g | 170 | 24 | 14.1 |
| Steak | 113 g | 150 | 21 | 14.0 |
| Carnitas | 113 g | 210 | 23 | 11.0 |
| Chicken Burrito Bowl | Bowl (510 g) | 660 | 50 | 7.6 |
Burger King
Top 5 of 46 qualifying items · source pulled September 23, 2026 · full Burger King nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Bacon Double Cheeseburger | Sandwich | 440 | 27 | 6.1 |
| Double Quarter Pound King Sandwich | Sandwich | 930 | 57 | 6.1 |
| Double Hamburger | Sandwich | 360 | 22 | 6.1 |
| Double Cheeseburger | Sandwich | 400 | 24 | 6.0 |
| Double Stacker King | Sandwich | 1130 | 65 | 5.8 |
Wendy's
Top 5 of 51 qualifying items · source pulled September 23, 2026 · full Wendy's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Parmesan Caesar Salad | Salad | 270 | 31 | 11.5 |
| Cobb Salad | Salad | 410 | 37 | 9.0 |
| Tenders | Order (3 pieces) | 420 | 33 | 7.9 |
| Apple Pecan Salad | Salad | 420 | 30 | 7.1 |
| Chili | Small | 280 | 19 | 6.8 |
Subway
Top 5 of 112 qualifying items · source pulled September 23, 2026 · full Subway nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Subway Club Bowl | Bowl (418 g) | 410 | 44 | 10.7 |
| Sweet Onion Teriyaki Chicken Bowl | Bowl (432 g) | 470 | 42 | 8.9 |
| Seasoned Steak & Fresh Avocado | 6-inch sub (290 g) | 430 | 35 | 8.1 |
| Roast Beef Bowl | Bowl (415 g) | 610 | 48 | 7.9 |
| Grilled Chicken & Fresh Avocado | 6-inch sub (304 g) | 450 | 35 | 7.8 |
Domino's
Top 5 of 65 qualifying items · source pulled September 24, 2026 · full Domino's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Chicken Caesar Salad | Container (198 g) | 220 | 19 | 8.6 |
| Chicken Parm | Half sandwich (161 g) | 400 | 24 | 6.0 |
| Hot Buffalo Wings | Order (4 pieces) (119 g) | 260 | 15 | 5.8 |
| Sweet & Spicy Chicken Habanero | Half sandwich (170 g) | 390 | 21 | 5.4 |
| Boneless Chicken | Order (3 pieces) (75 g) | 170 | 9 | 5.3 |
Pizza Hut
Top 5 of 69 qualifying items · source pulled September 24, 2026 · full Pizza Hut nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Cheese Pizza - Large Thin 'N Crispy | Slice (1/8 pizza) | 250 | 13 | 5.2 |
| Penne with Marinara & Meatballs | Regular | 1120 | 58 | 5.2 |
| Cheese Pizza - Medium Thin 'N Crispy | Slice (1/8 pizza) | 180 | 9 | 5.0 |
| Penne with Marinara & Mushrooms | Regular | 820 | 40 | 4.9 |
| Supreme Pizza - Large Thin 'N Crispy | Slice (1/8 pizza) | 290 | 14 | 4.8 |
Dunkin'
Top 5 of 21 qualifying items · source pulled September 23, 2026 · full Dunkin' nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Turkey Sausage Sandwich on English Muffin | Sandwich | 460 | 22 | 4.8 |
| Turkey Sausage Wake Up Wrap | Wrap | 230 | 11 | 4.8 |
| Bacon, Egg and Cheese Wake-Up Wrap | Wrap | 220 | 10 | 4.5 |
| Bacon, Egg and Cheese on English Muffin | Sandwich | 420 | 19 | 4.5 |
| Bacon, Egg and Cheese on a Plain Bagel | Sandwich | 540 | 24 | 4.4 |
Popeyes
Top 5 of 26 qualifying items · source pulled September 23, 2026 · full Popeyes nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Tenders Blackened | Order (3 pieces) | 170 | 28 | 16.5 |
| Tenders Classic Or Spicy | Order (3 pieces) | 390 | 35 | 9.0 |
| Breast | Piece | 620 | 52 | 8.4 |
| Leg | Piece | 200 | 15 | 7.5 |
| Wing | Piece | 220 | 14 | 6.4 |
KFC
Top 5 of 19 qualifying items · source pulled September 24, 2026 · full KFC nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Kentucky Grilled Chicken Breast | Piece | 210 | 38 | 18.1 |
| Kentucky Grilled Chicken Thigh | Piece | 150 | 17 | 11.3 |
| Original Recipe Chicken Breast | Piece | 390 | 39 | 10.0 |
| Spicy Crispy Chicken Breast | Piece | 350 | 30 | 8.6 |
| Cheese Curd Snack Box | Box | 340 | 25 | 7.4 |
Panera Bread
Top 5 of 102 qualifying items · source pulled September 23, 2026 · full Panera Bread nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Homestyle Chicken Noodle Soup | Bowl | 180 | 14 | 7.8 |
| Green Goddess Cobb Salad with Chicken | Whole | 580 | 40 | 6.9 |
| Asiago Bagel Stack Sandwich - Spicy Steak | Sandwich | 630 | 39 | 6.2 |
| Steak & Wake on Ciabatta | Sandwich | 520 | 32 | 6.2 |
| Greek Yogurt with Berries | Parfait | 250 | 15 | 6.0 |
Sonic
Top 5 of 63 qualifying items · source pulled September 24, 2026 · full Sonic nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Crispy Tenders | Order (3 pieces) | 260 | 21 | 8.1 |
| Triple SONIC Smasher | Burger | 780 | 48 | 6.2 |
| Breakfast Burrito Ham | Burrito | 440 | 27 | 6.1 |
| Philly Cheesesteak Sandwich | Sandwich | 750 | 46 | 6.1 |
| Double SONIC Smasher | Burger | 600 | 35 | 5.8 |
Dairy Queen
Top 5 of 26 qualifying items · source pulled September 24, 2026 · full Dairy Queen nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Bacon Two Cheese Deluxe Burger | Double | 720 | 37 | 5.1 |
| BBQ Smokehouse Cheddar Signature Stackburger | Double | 760 | 38 | 5.0 |
| Cheese Curds | Regular | 500 | 24 | 4.8 |
| FlameThrower Burger | Double | 720 | 34 | 4.7 |
| Hamburger | Single | 320 | 15 | 4.7 |
Arby's
Top 5 of 44 qualifying items · source pulled September 24, 2026 · full Arby's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Ham & Swiss Melt | Sandwich (167 g) | 380 | 26 | 6.8 |
| Ham Slider | Slider (77 g) | 170 | 11 | 6.5 |
| Roast Beef | Classic (154 g) | 360 | 23 | 6.4 |
| Chicken Tenders | Order (3 pieces) (129 g) | 370 | 23 | 6.2 |
| Roast Beef Slider | Slider (77 g) | 180 | 11 | 6.1 |
Whataburger
Top 5 of 70 qualifying items · source pulled September 24, 2026 · full Whataburger nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Garden Salad Grilled Chicken | Salad | 290 | 34 | 11.7 |
| Cobb Salad Grilled Chicken | Salad | 430 | 44 | 10.2 |
| Garden Salad Whatachickn | Salad | 400 | 35 | 8.8 |
| Apple Cranberry Salad Grilled Chicken | Salad | 380 | 33 | 8.7 |
| Chicken Fajita Taco | Taco | 340 | 29 | 8.5 |
Jack in the Box
Top 5 of 55 qualifying items · source pulled September 25, 2026 · full Jack in the Box nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Garden Salad with Grilled Chicken | Salad (255 g) | 210 | 25 | 11.9 |
| Southwest Salad with Grilled Chicken | Salad (334 g) | 290 | 30 | 10.3 |
| Crispy Chicken Strips | Order (3 pc) (180 g) | 470 | 33 | 7.0 |
| Garden Salad with Crispy Chicken Strips | Salad (248 g) | 410 | 28 | 6.8 |
| Sourdough Grilled Chicken Club | Sandwich (283 g) | 500 | 33 | 6.6 |
Five Guys
Top 4 of 4 qualifying items · source pulled September 24, 2026 · full Five Guys nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Bacon Cheeseburger | Regular (259 g) | 1057 | 53 | 5.0 |
| Bacon Burger | Regular (221 g) | 917 | 45 | 4.9 |
| Cheeseburger | Regular (245 g) | 984 | 47 | 4.8 |
| Hamburger | Regular (207 g) | 844 | 39 | 4.6 |
Wingstop
Top 5 of 21 qualifying items · source pulled September 24, 2026 · full Wingstop nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Atomic Chicken Tender | Tender (74 g) | 150 | 10 | 6.7 |
| Hawaiian Chicken Tender | Tender (75 g) | 160 | 10 | 6.2 |
| Hickory Smoked BBQ Chicken Tender | Tender (76 g) | 170 | 10 | 5.9 |
| Louisiana Rub Chicken Tender | Tender (63 g) | 180 | 10 | 5.6 |
| Plain Chicken Sandwich | Sandwich (241 g) | 610 | 32 | 5.2 |
Panda Express
Top 5 of 28 qualifying items · source pulled September 23, 2026 · full Panda Express nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Teriyaki Chicken | Entree (170 g) | 340 | 41 | 12.1 |
| Grilled Teriyaki Chicken | Entree (170 g) | 275 | 33 | 12.0 |
| Black Pepper Sirloin Steak | Entree (145 g) | 180 | 19 | 10.6 |
| Broccoli Beef | Entree (154 g) | 150 | 15 | 10.0 |
| Wok-fired Shrimp | Entree (170 g) | 190 | 17 | 8.9 |
Chili's
Top 5 of 47 qualifying items · source pulled September 24, 2026 · full Chili's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Surf & Turf Sirloin | Entree (10 oz) | 450 | 66 | 14.7 |
| Classic Sirloin | Steak (6 oz) | 250 | 34 | 13.6 |
| Fajita Grilled Chicken | Order (no tortillas) | 480 | 62 | 12.9 |
| Guiltless Sirloin | Steak (6 oz) | 300 | 38 | 12.7 |
| Fajita Trio | Order (no tortillas) | 590 | 71 | 12.0 |
Applebee's
Top 5 of 64 qualifying items · source pulled September 24, 2026 · full Applebee's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| California Grilled Chicken Salad | Salad | 510 | 53 | 10.4 |
| Strawberry Balsamic Chicken Salad | Salad | 480 | 48 | 10.0 |
| Grilled Chicken Breast | Entree | 560 | 49 | 8.8 |
| 12 oz. Ribeye | Entree | 870 | 76 | 8.7 |
| 8 oz. USDA Select Sirloin | Entree | 620 | 53 | 8.5 |
Olive Garden
Top 5 of 51 qualifying items · source pulled September 25, 2026 · full Olive Garden nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Grilled Chicken Margherita | Dinner portion | 650 | 65 | 10.0 |
| Herb-Grilled Coho Salmon | Dinner portion | 510 | 50 | 9.8 |
| 6 oz. Tuscan Sirloin (Gluten Sensitive) | Dinner portion | 480 | 46 | 9.6 |
| Grilled Chicken Parmigiana (Gluten Sensitive) | Dinner portion | 810 | 75 | 9.3 |
| Crispy Chicken Fritta | Portion | 240 | 20 | 8.3 |
Jersey Mike's
Top 5 of 52 qualifying items · source pulled September 24, 2026 · full Jersey Mike's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| #19 BBQ Beef | Regular | 710 | 60.1 | 8.5 |
| #5 Steak, Egg and Cheese | Regular | 710 | 53.1 | 7.5 |
| #16 Halal Chicken Philly | Regular | 660 | 48.5 | 7.3 |
| #55 Halal Big Kahuna Chicken Cheese Steak | Regular | 720 | 51.3 | 7.1 |
| #16 Mike's Chicken Philly | Regular | 680 | 48.3 | 7.1 |
Firehouse Subs
Top 5 of 44 qualifying items · source pulled September 23, 2026 · full Firehouse Subs nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Firehouse Salad with Grilled Chicken | Salad | 380 | 57 | 15.0 |
| Firehouse Salad with Turkey | Salad | 220 | 29 | 13.2 |
| Hook & Ladder Salad | Salad | 250 | 30 | 12.0 |
| Firehouse Salad with Ham | Salad | 290 | 30 | 10.3 |
| Italian with Grilled Chicken Salad | Salad | 410 | 39 | 9.5 |
Tim Hortons
Top 5 of 42 qualifying items · source pulled September 23, 2026 · full Tim Hortons nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Chipotle Chicken Bacon Wrap | Wrap | 550 | 35.2 | 6.4 |
| Grilled Chicken Panini | Panini | 550 | 34 | 6.2 |
| Chili | Regular | 310 | 19 | 6.1 |
| Grilled Chipotle Chicken Wrap | Wrap | 450 | 27 | 6.0 |
| Steak and Cheddar Panini | Panini | 510 | 30 | 5.9 |
Buffalo Wild Wings
Top 5 of 83 qualifying items · source pulled October 8, 2026 · full Buffalo Wild Wings nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Traditional Wings Plain (Drums Only) | Order (10 wings) | 750 | 100 | 13.3 |
| Traditional Wings Plain | Order (10 wings) | 720 | 88 | 12.2 |
| Traditional Wings Buffalo Dry Rub | Order (10 wings) | 725 | 88 | 12.1 |
| Traditional Wings Chipotle BBQ Dry Rub | Order (10 wings) | 730 | 88 | 12.1 |
| Traditional Wings Hot BBQ | Order (10 wings) | 770 | 89 | 11.6 |
Little Caesars
Top 5 of 33 qualifying items · source pulled October 8, 2026 · full Little Caesars nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Caesar Wings Oven Roasted | Order (8 pieces) | 510 | 47 | 9.2 |
| Caesar Wings Buffalo | Order (8 pieces) | 520 | 47 | 9.0 |
| Caesar Wings BBQ | Order (8 pieces) | 620 | 48 | 7.7 |
| Caesar Wings Garlic Parmesan | Order (8 pieces) | 670 | 49 | 7.3 |
| Hula Hawaiian Pizza | Slice (1/8 large pizza) | 272.5 | 15.1 | 5.5 |
Dutch Bros
Top 3 of 3 qualifying items · source pulled October 8, 2026 · full Dutch Bros nutrition
Dutch Bros is mostly drinks; only its food items (sandwiches and wraps) are ranked here.
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Egg, Bacon and Cheese Sandwich | Sandwich | 170 | 8 | 4.7 |
| Sausage, Egg and Cheese Sandwich | Sandwich | 260 | 10 | 3.8 |
| Chorizo, Egg and Hot Pepper Cheese Wrap | Wrap | 440 | 15 | 3.4 |
Jimmy John's
Top 5 of 35 qualifying items · source pulled October 8, 2026 · full Jimmy John's nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| The J.J. Gargantuan | 8-inch sub (569 g) | 1070 | 79 | 7.4 |
| #10 Hunter's Club | 8-inch sub (417 g) | 820 | 55 | 6.7 |
| Slim 2 - Roast Beef | 8-inch sub (194 g) | 440 | 29 | 6.6 |
| Slim 4 - Turkey | 8-inch sub (194 g) | 410 | 27 | 6.6 |
| #14 Bootlegger Club | 8-inch sub (384 g) | 680 | 44 | 6.5 |
El Pollo Loco
Top 5 of 33 qualifying items · source pulled October 8, 2026 · full El Pollo Loco nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Fire-Grilled Chicken Breast | Breast (122 g) | 200 | 34 | 17.0 |
| Street Corn Salad | Salad (405 g) | 390 | 52 | 13.3 |
| Mexican Caesar Salad | Salad (380 g) | 420 | 52 | 12.4 |
| Fire-Grilled Chicken Thigh | Thigh (88 g) | 200 | 21 | 10.5 |
| Chicken Tortilla Soup | Bowl (388 g) | 240 | 23 | 9.6 |
Church's Chicken
Top 5 of 28 qualifying items · source pulled October 8, 2026 · full Church's Chicken nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Original Chicken Breast | Breast | 421 | 42 | 10.0 |
| Spicy Chicken Breast | Breast | 412 | 39 | 9.5 |
| Original Chicken Leg | Leg | 164 | 13 | 7.9 |
| Spicy Chicken Leg | Leg | 171 | 12 | 7.0 |
| Original Chicken Wing | Wing | 161 | 9 | 5.6 |
White Castle
Top 5 of 47 qualifying items · source pulled October 8, 2026 · full White Castle nutrition
| Item | Serving | Calories | Protein (g) | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Chicken Rings | Order (6 pieces) (114 g) | 320 | 18 | 5.6 |
| 1921 Slider with American Cheese, Lettuce & Tomato | Slider (121 g) | 250 | 14 | 5.6 |
| Fish Nibblers | Small (141 g) | 320 | 16 | 5.0 |
| Original Slider with Egg and Cheddar Cheese | Slider (109 g) | 280 | 14 | 5.0 |
| Breakfast Slider with Bacon, Egg and Cheddar Cheese | Slider (89 g) | 260 | 13 | 5.0 |
Method
- Source: the same figures as our restaurant nutrition pages, taken from each chain's published nutrition information (pull dates are shown above each table). Nothing is estimated.
- Metric: protein (g) ÷ calories × 100, for the serving listed in the table. Different serving sizes are not normalised: a big sandwich and a small snack can have the same ratio.
- Included: 1546 menu items of at least 150 calories. No qualifying items were left for Krispy Kreme, so they have no table.
- Left out: drinks, sauces, dips and dressings, toppings and add-ons, kids' items, fries and desserts, and party, tray, shareable or family-size servings. Items with identical calories and protein (for example sauce flavors of the same wings) are shown once.
- Limits: a high ratio does not mean an item is healthy; sodium, fat and sugar are not part of this ranking. Chains update menus, so check the chain before ordering, especially with allergies.
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Frequently asked questions
Which fast-food item has the most protein per calorie?
The restaurant item with the most protein per calorie in our data is Kentucky Grilled Chicken Breast at KFC: 38 g of protein in 210 calories, or 18.1 g per 100 calories.
How is protein per 100 calories calculated?
Protein grams divided by calories, times 100, using the numbers the chain publishes for one listed serving. For example, 30 g of protein in 300 calories is 10 g per 100 calories.
Are drinks, sauces and sides included?
No. Drinks, sauces and dips, dressings, toppings, add-ons, kids' items, fries and desserts are left out, as are party, tray and family-size servings and anything under 150 calories, so the lists show things you would order as a meal or main item.