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High-protein fast food, ranked by protein per calorie
What fast food has the most protein per calorie?
Of the 76 items we checked at 12 big US chains, the most protein per calorie comes from Chick-fil-A Grilled Nuggets, 8 Count (25 g protein, 130 kcal), KFC Kentucky Grilled Chicken® Breast (38 g, 210 kcal) and Chipotle High Protein Cup - Chicken (32 g, 180 kcal). By contrast, Burger King's Triple Whopper with Bacon & Cheese has 87 g of protein in 1,390 kcal.
On a GLP-1, smaller portions make protein per bite worth a look. 76 items with at least 15 g of protein, each linked to the chain's own nutrition information · Updated
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1
Chick-fil-A
Grilled Nuggets, 8 Count
8 ct (95 g)
25 g protein
130 kcal · 0 g fiber · 440 mg sodium
19.2 g protein per 100 kcal
chick-fil-a.com · checked Sep 2026
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2
KFC
Kentucky Grilled Chicken® Breast
1 breast (131 g)
38 g protein
210 kcal · 0 g fiber · 710 mg sodium
18.1 g protein per 100 kcal
kfc.com · checked Nov 2026
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3
Chipotle
High Protein Cup - Chicken
1 cup of grilled adobo chicken (4 oz)
32 g protein
180 kcal · 0 g fiber · 310 mg sodium
17.8 g protein per 100 kcal
chipotle.com · checked Nov 2026
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4
Starbucks
Iced Sugar-Free Vanilla Protein Latte
Grande (16 fl oz)
29 g protein
200 kcal · 0 g fiber · 125 mg sodium
14.5 g protein per 100 kcal
starbucks.com · checked Nov 2026
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5
Chipotle
High Protein Cup - Steak
1 cup of grilled steak
21 g protein
150 kcal · 1 g fiber · 330 mg sodium
14.0 g protein per 100 kcal
chipotle.com · checked Nov 2026
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6
Panda Express
Grilled Teriyaki Chicken
6.1 oz entrée, sauce not included
38 g protein
280 kcal · 0 g fiber · 610 mg sodium
13.6 g protein per 100 kcal
pandaexpress.com · checked Oct 2026
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7
Wendy's
Parmesan Caesar Salad
Entrée salad, dressing packet not included (adds 240 kcal)
31 g protein
270 kcal · 3 g fiber · 790 mg sodium
11.5 g protein per 100 kcal
order.wendys.com · checked Nov 2026
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8
Subway
Subway Club Protein Bowl
1 protein bowl (418 g)
45 g protein
410 kcal · 3 g fiber · 2270 mg sodium
11.0 g protein per 100 kcal
media.subway.com · checked Nov 2026
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9
Chick-fil-A
Nuggets, 8 Count
8 ct (113 g)
27 g protein
250 kcal · 0 g fiber · 1210 mg sodium
10.8 g protein per 100 kcal
chick-fil-a.com · checked Sep 2026
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10
Chipotle
Double High Protein Bowl
1 bowl: double adobo chicken, light white rice, black beans, fajita veggies, tomato salsa, Monterey Jack, extra romaine
81 g protein
760 kcal · 12 g fiber · 1895 mg sodium
10.7 g protein per 100 kcal
chipotle.com · checked Nov 2026
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11
KFC
Original Recipe® Chicken Breast
1 breast (172 g)
39 g protein
390 kcal · 2 g fiber · 1190 mg sodium
10.0 g protein per 100 kcal
kfc.com · checked Nov 2026
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12
Chipotle
Double High Protein Burrito
1 burrito: double adobo chicken, fajita veggies, tomato salsa, Monterey Jack, lettuce
79 g protein
840 kcal · 6 g fiber · 2110 mg sodium
9.4 g protein per 100 kcal
chipotle.com · checked Nov 2026
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13
Wendy's
Cobb Salad
Entrée salad, dressing packet not included (adds 250 kcal)
37 g protein
410 kcal · 3 g fiber · 860 mg sodium
9.0 g protein per 100 kcal
order.wendys.com · checked Nov 2026
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14
Panda Express
Broccoli Beef
6.3 oz entrée
17 g protein
190 kcal · 2 g fiber · 600 mg sodium
8.9 g protein per 100 kcal
pandaexpress.com · checked Oct 2026
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15
Panda Express
Black Pepper Sirloin Steak
5.9 oz entrée
17 g protein
200 kcal · 1 g fiber · 560 mg sodium
8.5 g protein per 100 kcal
pandaexpress.com · checked Oct 2026
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16
Chipotle
High Protein-High Fiber Bowl
1 bowl: adobo chicken, light brown rice, black beans, fajita veggies, corn salsa, tomato salsa, lettuce
46 g protein
545 kcal · 14 g fiber · 1645 mg sodium
8.4 g protein per 100 kcal
chipotle.com · checked Nov 2026
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17
Wendy's
4 PC. Tenders
4 pieces
44 g protein
560 kcal · 1 g fiber · 1390 mg sodium
7.9 g protein per 100 kcal
order.wendys.com · checked Nov 2026
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18
McDonald's
4 Piece McCrispy® Strips
4 pieces
41 g protein
530 kcal · 2 g fiber · 1760 mg sodium
7.7 g protein per 100 kcal
mcdonalds.com · checked Nov 2026
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19
Chipotle
High Protein - Low Calorie Bowl
1 bowl: adobo chicken, supergreens, fajita veggies, tomato salsa, guacamole
35 g protein
460 kcal · 9 g fiber · 1380 mg sodium
7.6 g protein per 100 kcal
chipotle.com · checked Nov 2026
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20
Subway
Steak & Bacon Protein Bowl
1 protein bowl (430 g)
54 g protein
720 kcal · 4 g fiber · 1680 mg sodium
7.5 g protein per 100 kcal
media.subway.com · checked Nov 2026
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21
Panda Express
Kung Pao Chicken
6.7 oz entrée
20 g protein
270 kcal · 2 g fiber · 1300 mg sodium
7.4 g protein per 100 kcal
pandaexpress.com · checked Oct 2026
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22
Subway
Chicken & Bacon Ranch Protein Bowl
1 protein bowl (445 g)
55 g protein
760 kcal · 4 g fiber · 1740 mg sodium
7.2 g protein per 100 kcal
media.subway.com · checked Nov 2026
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23
Subway
5 Meat Italian Protein Bowl
1 protein bowl (521 g)
65 g protein
930 kcal · 3 g fiber · 3110 mg sodium
7.0 g protein per 100 kcal
media.subway.com · checked Nov 2026
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24
Panera Bread
Green Goddess Cobb Salad with Chicken
1 whole salad
40 g protein
580 kcal · 7 g fiber · 1980 mg sodium
6.9 g protein per 100 kcal
panerabread.com · checked Nov 2026
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25
Starbucks
Spinach, Feta & Egg White Wrap
1 Serving (159 g)
20 g protein
290 kcal · 3 g fiber · 840 mg sodium
6.9 g protein per 100 kcal
starbucks.com · checked Nov 2026
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26
Wendy's
Big Bacon Classic® Triple
1 sandwich
77 g protein
1140 kcal · 2 g fiber · 2000 mg sodium
6.8 g protein per 100 kcal
order.wendys.com · checked Nov 2026
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27
Wendy's
Baconator®
1 sandwich
59 g protein
890 kcal · 1 g fiber · 1580 mg sodium
6.6 g protein per 100 kcal
order.wendys.com · checked Nov 2026
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28
Subway
Steak & Bacon Wrap
1 wrap (330 g)
58 g protein
880 kcal · 3 g fiber · 2100 mg sodium
6.6 g protein per 100 kcal
media.subway.com · checked Nov 2026
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29
KFC
Extra Crispy™ Chicken Breast
1 breast (178 g)
35 g protein
530 kcal · 0 g fiber · 1150 mg sodium
6.6 g protein per 100 kcal
kfc.com · checked Nov 2026
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30
Wendy's
Dave's Triple®
1 sandwich
72 g protein
1100 kcal · 2 g fiber · 1830 mg sodium
6.5 g protein per 100 kcal
order.wendys.com · checked Nov 2026
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31
Subway
5 Meat Italian Wrap
1 wrap (459 g)
65 g protein
1000 kcal · 3 g fiber · 3350 mg sodium
6.5 g protein per 100 kcal
media.subway.com · checked Nov 2026
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32
McDonald's
Double Quarter Pounder® with Cheese
1 sandwich
48 g protein
740 kcal · 2 g fiber · 1360 mg sodium
6.5 g protein per 100 kcal
mcdonalds.com · checked Nov 2026
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33
Starbucks
Turkey Bacon, Cheddar & Egg White Sandwich
1 Serving (142 g)
17 g protein
260 kcal · 2 g fiber · 600 mg sodium
6.5 g protein per 100 kcal
starbucks.com · checked Sep 2026
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34
Burger King
Triple Whopper with Bacon & Cheese
1 sandwich
87 g protein
1390 kcal · 5 g fiber · 2050 mg sodium
6.3 g protein per 100 kcal
bk.com · checked Nov 2026
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35
Starbucks
Bacon & Gruyère Egg Bites
1 Serving (130 g)
19 g protein
300 kcal · 0 g fiber · 680 mg sodium
6.3 g protein per 100 kcal
starbucks.com · checked Sep 2026
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36
Taco Bell
3-Cheese Chicken Flatbread Melt
1 flatbread melt
20 g protein
320 kcal · 3 g fiber · 750 mg sodium
6.2 g protein per 100 kcal
tacobell.com · checked Nov 2026
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37
Taco Bell
Cantina Chicken Rolled Quesadilla
1 rolled quesadilla, without the sour cream and salsa packets
33 g protein
570 kcal · 5 g fiber · 1410 mg sodium
5.8 g protein per 100 kcal
tacobell.com · checked Nov 2026
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38
McDonald's
Double Cheeseburger
1 burger
25 g protein
440 kcal · 2 g fiber · 1120 mg sodium
5.7 g protein per 100 kcal
mcdonalds.com · checked Sep 2026
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39
McDonald's
McDouble
1 burger
22 g protein
390 kcal · 2 g fiber · 920 mg sodium
5.6 g protein per 100 kcal
mcdonalds.com · checked Sep 2026
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40
Burger King
Bacon King
1 sandwich
69 g protein
1260 kcal · 4 g fiber · 2330 mg sodium
5.5 g protein per 100 kcal
bk.com · checked Nov 2026
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41
McDonald's
20 Piece Chicken McNuggets®
20 pieces, sauce not included
46 g protein
830 kcal · 2 g fiber · 1700 mg sodium
5.5 g protein per 100 kcal
mcdonalds.com · checked Nov 2026
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42
Wendy's
Asiago Ranch Club Sandwich, Classic
1 sandwich
37 g protein
670 kcal · 3 g fiber · 1830 mg sodium
5.5 g protein per 100 kcal
order.wendys.com · checked Nov 2026
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43
KFC
Spicy Chicken Sandwich
1 sandwich
34 g protein
620 kcal · 1 g fiber · 2140 mg sodium
5.5 g protein per 100 kcal
kfc.com · checked Nov 2026
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44
McDonald's
Egg McMuffin
1 sandwich
17 g protein
310 kcal · 2 g fiber · 770 mg sodium
5.5 g protein per 100 kcal
mcdonalds.com · checked Sep 2026
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45
Panera Bread
Spicy Fiesta Chicken on Ciabatta
1 whole sandwich
51 g protein
940 kcal · 6 g fiber · 1970 mg sodium
5.4 g protein per 100 kcal
panerabread.com · checked Nov 2026
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46
Starbucks
Egg, Pesto & Mozzarella Sandwich
1 Serving (146 g)
21 g protein
390 kcal · 2 g fiber · 790 mg sodium
5.4 g protein per 100 kcal
starbucks.com · checked Nov 2026
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47
Burger King
Bacon and Swiss Royal Crispy Chicken
1 sandwich
39 g protein
740 kcal · 4 g fiber · 1920 mg sodium
5.3 g protein per 100 kcal
bk.com · checked Nov 2026
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48
KFC
KFC® Famous Bowl
1 bowl
31 g protein
590 kcal · 4 g fiber · 2160 mg sodium
5.3 g protein per 100 kcal
kfc.com · checked Nov 2026
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49
Taco Bell
Chicken Quesadilla
1 quesadilla
26 g protein
490 kcal · 4 g fiber · 1240 mg sodium
5.3 g protein per 100 kcal
tacobell.com · checked Nov 2026
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50
KFC
Classic Chicken Sandwich
1 sandwich
34 g protein
650 kcal · 1 g fiber · 1260 mg sodium
5.2 g protein per 100 kcal
kfc.com · checked Nov 2026
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51
Burger King
20 Pc. Chicken Nuggets
20 pieces
53 g protein
1030 kcal · – g fiber · 1820 mg sodium
5.1 g protein per 100 kcal
bk.com · checked Nov 2026
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52
Panera Bread
Chicken Bacon Rancher on Black Pepper Focaccia
1 whole sandwich
52 g protein
1010 kcal · 3 g fiber · 2440 mg sodium
5.1 g protein per 100 kcal
panerabread.com · checked Nov 2026
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53
Panera Bread
Grilled Chicken & Avo BLT on Country Rustic Sourdough
1 whole sandwich
48 g protein
940 kcal · 7 g fiber · 1750 mg sodium
5.1 g protein per 100 kcal
panerabread.com · checked Nov 2026
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54
McDonald's
Deluxe McCrispy®
1 sandwich
27 g protein
530 kcal · 2 g fiber · 1050 mg sodium
5.1 g protein per 100 kcal
mcdonalds.com · checked Nov 2026
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55
McDonald's
Steak, Egg & Cheese Bagel
1 sandwich
34 g protein
680 kcal · 3 g fiber · 1510 mg sodium
5.0 g protein per 100 kcal
mcdonalds.com · checked Nov 2026
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56
Starbucks
Impossible™ Breakfast Sandwich
1 Serving (150 g)
21 g protein
420 kcal · 3 g fiber · 800 mg sodium
5.0 g protein per 100 kcal
starbucks.com · checked Nov 2026
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57
Starbucks
Bacon, Gouda & Egg Sandwich
1 Serving (120 g)
18 g protein
360 kcal · 1 g fiber · 710 mg sodium
5.0 g protein per 100 kcal
starbucks.com · checked Sep 2026
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58
McDonald's
Cheeseburger
1 burger
15 g protein
300 kcal · 2 g fiber · 720 mg sodium
5.0 g protein per 100 kcal
mcdonalds.com · checked Sep 2026
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59
Starbucks
Ham & Swiss on Baguette
1 Serving (176 g)
25 g protein
510 kcal · 2 g fiber · 1230 mg sodium
4.9 g protein per 100 kcal
starbucks.com · checked Nov 2026
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60
Dunkin'
Sourdough Breakfast Sandwich
1 Sandwich
30 g protein
630 kcal · 3 g fiber · 1300 mg sodium
4.8 g protein per 100 kcal
assets.ctfassets.net · checked Nov 2026
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61
Dunkin'
Turkey Sausage Sandwich on English Muffin
1 Sandwich
22 g protein
460 kcal · 1 g fiber · 1040 mg sodium
4.8 g protein per 100 kcal
assets.ctfassets.net · checked Nov 2026
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62
Panera Bread
Ciabatta Cheesesteak
1 whole sandwich
52 g protein
1160 kcal · 5 g fiber · 2090 mg sodium
4.5 g protein per 100 kcal
panerabread.com · checked Nov 2026
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63
Taco Bell
Cantina Chicken Bowl
1 bowl, without the salsa packet
26 g protein
580 kcal · 11 g fiber · 1320 mg sodium
4.5 g protein per 100 kcal
tacobell.com · checked Nov 2026
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64
Taco Bell
Cantina Chicken Burrito
1 burrito, without the salsa packet
24 g protein
530 kcal · 5 g fiber · 1190 mg sodium
4.5 g protein per 100 kcal
tacobell.com · checked Nov 2026
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65
Panera Bread
Toasted Italiano on Baguette
1 whole sandwich
58 g protein
1330 kcal · 5 g fiber · 4110 mg sodium
4.4 g protein per 100 kcal
panerabread.com · checked Nov 2026
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66
Burger King
Egg-Normous Burrito
1 burrito
35 g protein
800 kcal · 3 g fiber · 2010 mg sodium
4.4 g protein per 100 kcal
bk.com · checked Nov 2026
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67
Dunkin'
Bacon, Egg & Cheese on a Plain Bagel
1 Sandwich
24 g protein
540 kcal · 4 g fiber · 1260 mg sodium
4.4 g protein per 100 kcal
assets.ctfassets.net · checked Nov 2026
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68
Dunkin'
Grilled Cheese
1 Sandwich
21 g protein
480 kcal · 3 g fiber · 1120 mg sodium
4.4 g protein per 100 kcal
assets.ctfassets.net · checked Nov 2026
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69
Starbucks
Bacon, Sausage & Egg Wrap
1 Serving (214 g)
27 g protein
640 kcal · 2 g fiber · 1050 mg sodium
4.2 g protein per 100 kcal
starbucks.com · checked Nov 2026
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70
McDonald's
Sausage McMuffin with Egg
1 sandwich
20 g protein
480 kcal · 2 g fiber · 830 mg sodium
4.2 g protein per 100 kcal
mcdonalds.com · checked Sep 2026
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71
Dunkin'
Sausage, Egg & Cheese on a Plain Bagel
1 Sandwich
26 g protein
680 kcal · 5 g fiber · 1500 mg sodium
3.8 g protein per 100 kcal
assets.ctfassets.net · checked Nov 2026
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72
Panda Express
Honey Sesame Chicken Breast
6.2 oz entrée
16 g protein
420 kcal · 2 g fiber · 540 mg sodium
3.8 g protein per 100 kcal
pandaexpress.com · checked Oct 2026
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73
Dunkin'
Double Sausage Breakfast Sandwich
1 Sandwich
33 g protein
900 kcal · 5 g fiber · 1980 mg sodium
3.7 g protein per 100 kcal
assets.ctfassets.net · checked Nov 2026
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74
Taco Bell
Grilled Cheese Burrito
1 burrito, standard build with seasoned beef
25 g protein
690 kcal · 7 g fiber · 1480 mg sodium
3.6 g protein per 100 kcal
tacobell.com · checked Nov 2026
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75
Panda Express
The Original Orange Chicken®
6.2 oz entrée
19 g protein
560 kcal · 1 g fiber · 1000 mg sodium
3.4 g protein per 100 kcal
pandaexpress.com · checked Oct 2026
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76
McDonald's
Big Breakfast® with Hotcakes
1 platter
36 g protein
1340 kcal · 5 g fiber · 2070 mg sodium
2.7 g protein per 100 kcal
mcdonalds.com · checked Nov 2026
How this list works
- As sold. One item in its standard build or size, not a combo, not a custom order. Add-ons and sauces change the numbers.
- At least 15 g of protein. Then ranked by grams of protein per 100 calories, so a small, lean item can beat a big one.
- Official numbers only. Each item links to the chain's own nutrition page or PDF, and shows when we checked it. Menus and recipes change, so check before you order.
- Not a health score. Sodium is shown because many items are high in it. This is a menu comparison, not diet or medical advice.
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Questions
What does "protein per 100 calories" mean?
Grams of protein divided by calories, times 100. An item with 25 g of protein and 130 calories scores about 19; one with 25 g and 440 calories scores about 6. It's a quick way to compare items of very different sizes.
Why not just sort by most protein?
You can: use the "Most protein" button above the list. Big items usually win on grams, which is less useful when you can only eat a little.
How accurate are the numbers?
They are what each chain publishes for the item as sold, read from the chain's own site or nutrition PDF on the date shown. Portions vary in real restaurants, and chains update recipes, so treat them as a close guide.
Is this a GLP-1 diet?
No. It's a comparison of menu items. What and how much you should eat is a question for your healthcare provider or a registered dietitian.
Brand and menu item names are trademarks of their respective owners. Plenish is not affiliated with any restaurant chain or medication maker.