Getting enough protein on the go is easy if you don’t care about calories. A footlong or a half-pound cheesesteak will do it. The hard part is finding high protein fast food that doesn’t also cost you 1,000 calories. So we set a simple rule: at least 25 grams of protein and no more than 500 calories.
Out of hundreds of menu items at Subway, Panera Bread, Arby’s and Little Caesars, only 28 passed. Here they are, ranked by how much protein you get for every calorie, using only each chain’s official nutrition data.
The 20 best high protein fast food picks under 500 calories
This ranking uses grams of protein per 100 calories. The higher the number, the more protein you get for each calorie.
| # | Menu item | Chain | Calories | Protein | Protein per 100 cal | Sodium |
|---|---|---|---|---|---|---|
| 1 | Steak Nuggets (9) (limited time) | Arby’s | 240 | 36 g | 15.0 g | 780 mg |
| 2 | Sweet Onion Chicken Teriyaki Protein Bowl | Subway | 470 | 42 g | 8.9 g | 1,850 mg |
| 3 | Grilled Chicken 6-inch (Fresh Fit) | Subway | 300 | 26 g | 8.7 g | 570 mg |
| 4 | Roast Beef 6-inch (Fresh Fit) | Subway | 300 | 25 g | 8.3 g | 780 mg |
| 5 | Green Goddess Chicken Wrap | Panera Bread | 460 | 32 g | 7.0 g | 1,340 mg |
| 6 | Turkey & Cheddar Wrap | Panera Bread | 460 | 32 g | 7.0 g | 1,160 mg |
| 7 | Ham & Swiss Melt | Arby’s | 380 | 26 g | 6.8 g | 1,370 mg |
| 8 | Honey Mustard Chicken Salad | Subway | 370 | 25 g | 6.8 g | 1,050 mg |
| 9 | Sweet Onion Chicken Teriyaki 6-inch | Subway | 430 | 29 g | 6.7 g | 1,250 mg |
| 10 | Chicken Caesar Wrap | Panera Bread | 480 | 32 g | 6.7 g | 1,510 mg |
| 11 | Frontega Chicken Wrap | Panera Bread | 450 | 30 g | 6.7 g | 1,170 mg |
| 12 | Buffalo Chicken 6-inch | Subway | 460 | 29 g | 6.3 g | 1,650 mg |
| 13 | Honey Mustard Chicken 6-inch | Subway | 480 | 30 g | 6.2 g | 1,240 mg |
| 14 | Chipotle Philly Salad | Subway | 400 | 25 g | 6.2 g | 1,250 mg |
| 15 | Subway Club 6-inch | Subway | 500 | 31 g | 6.2 g | 1,520 mg |
| 16 | Chipotle Philly 6-inch | Subway | 490 | 30 g | 6.1 g | 1,440 mg |
| 17 | Roast Beef 6-inch | Subway | 490 | 30 g | 6.1 g | 1,100 mg |
| 18 | Chicken & Bacon Ranch Salad | Subway | 490 | 30 g | 6.1 g | 1,010 mg |
| 19 | Asian Sesame Chicken (no nuts) | Panera Bread | 440 | 26 g | 5.9 g | 1,900 mg |
| 20 | Roast Beef Salad | Subway | 430 | 25 g | 5.8 g | 840 mg |
- Top pick: Arby’s Steak Nuggets (9 pieces), with 36 grams of protein for 240 calories. They’re a limited-time item, so they may not be on the menu when you visit.
- Best everyday pick: Subway’s Sweet Onion Chicken Teriyaki Protein Bowl, with 42 grams of protein for 470 calories. It does have 40 grams of carbs from the sauce.
- Lightest real meal: Subway’s Grilled Chicken Fresh Fit 6-inch, with 26 grams of protein for 300 calories and only 570 mg of sodium.
Where these numbers come from
All numbers come from each chain’s official US nutrition information, the same data on our Subway, Panera, Arby’s and Little Caesars nutrition pages. Items are counted as each chain makes them as standard. A few Subway rows that look like errors in Subway’s guide are left out. Read more in our editorial policy.
Best high protein picks at each chain
Here are the top three at each chain that met our rule:
| Menu item | Chain | Calories | Protein | Sodium |
|---|---|---|---|---|
| Sweet Onion Chicken Teriyaki Protein Bowl | Subway | 470 | 42 g | 1,850 mg |
| Grilled Chicken 6-inch (Fresh Fit) | Subway | 300 | 26 g | 570 mg |
| Roast Beef 6-inch (Fresh Fit) | Subway | 300 | 25 g | 780 mg |
| Green Goddess Chicken Wrap | Panera Bread | 460 | 32 g | 1,340 mg |
| Turkey & Cheddar Wrap | Panera Bread | 460 | 32 g | 1,160 mg |
| Chicken Caesar Wrap | Panera Bread | 480 | 32 g | 1,510 mg |
| Steak Nuggets (9) (limited time) | Arby’s | 240 | 36 g | 780 mg |
| Ham & Swiss Melt | Arby’s | 380 | 26 g | 1,370 mg |
| Ham, Egg & Cheese Sourdough | Arby’s | 460 | 26 g | 1,290 mg |
Subway has the most options by far, thanks to its Fresh Fit subs, salads and Protein Bowls. Panera‘s grab-and-go wraps all have 30 to 32 grams of protein for 450 to 480 calories. At Arby’s, the Ham & Swiss Melt (26 grams, 380 calories) is a good everyday option when the Steak Nuggets aren’t available.
Little Caesars didn’t make the list. Its Oven Roasted Caesar Wings have 47 grams of protein, but at 510 calories they’re just over our limit. If you can spare the extra 10 calories, they’re one of the highest-protein orders in this comparison.
High protein and lower sodium
Many high-protein items are also very salty. These picks keep sodium at 1,200 mg or less:
| Menu item | Chain | Calories | Protein | Sodium |
|---|---|---|---|---|
| Grilled Chicken 6-inch (Fresh Fit) | Subway | 300 | 26 g | 570 mg |
| Grilled Chicken Salad | Subway | 450 | 26 g | 580 mg |
| Steak Nuggets (9) (limited time) | Arby’s | 240 | 36 g | 780 mg |
| Roast Beef 6-inch (Fresh Fit) | Subway | 300 | 25 g | 780 mg |
| Roast Beef Salad | Subway | 430 | 25 g | 840 mg |
| Spicy Fiesta Chicken on Ciabatta (half) | Panera Bread | 470 | 26 g | 990 mg |
| Ham, Egg & Cheese on Ciabatta | Panera Bread | 460 | 25 g | 1,000 mg |
| Chicken & Bacon Ranch Salad | Subway | 490 | 30 g | 1,010 mg |
| Honey Mustard Chicken Salad | Subway | 370 | 25 g | 1,050 mg |
| Roast Beef 6-inch | Subway | 490 | 30 g | 1,100 mg |
Grilled chicken is the common thread. Subway’s Grilled Chicken Fresh Fit (570 mg) and Grilled Chicken Salad (580 mg) have the least sodium of any high-protein pick. More options are in our low sodium fast food guide.
How to get more protein at fast food restaurants
- Skip the bread, keep the meat. Subway’s Protein Bowls have more protein and far fewer carbs than a 6-inch sub. See our Subway protein bowl ranking.
- Choose lean proteins: grilled chicken, turkey and roast beef give the most protein per calorie.
- Use half portions wisely. At Panera, the half Green Goddess Cobb Salad with Chicken has 20 grams of protein for 290 calories.
- Double up. At Arby’s, going from a Classic to a Double Roast Beef adds 15 grams of protein for 150 calories.
- Watch the extras. Creamy sauces and dips add calories without protein.
- Plan your day with our meal builder and the high-protein menu list.
Do these chains publish nutrition and allergen information?
Yes. All four chains publish nutrition and allergen information for their US menus, and their apps show protein and calories as you customize. Food is prepared in shared kitchens, so cross-contact is possible. If you have a food allergy, check each chain’s official guide.
High protein fast food: frequently asked questions
What is the best high protein fast food?
By protein per calorie, Arby’s Steak Nuggets (36 grams in 240 calories) while available. For an everyday choice, Subway’s Grilled Chicken Fresh Fit 6-inch (26 grams, 300 calories) or a Panera grab-and-go wrap (32 grams, 460 calories).
What fast food has 30 grams of protein?
Under 500 calories: Subway’s Sweet Onion Chicken Teriyaki Protein Bowl (42 grams), Arby’s Steak Nuggets (36 grams), Panera’s chicken and turkey wraps (30 to 32 grams) and Subway’s Chicken & Bacon Ranch Salad (30 grams).
Which Subway sandwich has the most protein for its calories?
The Grilled Chicken Fresh Fit 6-inch, with 26 grams of protein in 300 calories. The Roast Beef Fresh Fit is close behind, with 25 grams.
Is high protein fast food healthy?
It can be part of a healthy diet. Watch sodium: many high-protein items have more than 1,500 mg. Grilled chicken options usually have the least.
What is the highest protein item at Little Caesars?
Caesar Wings, with 47 to 49 grams of protein depending on the flavor. The Oven Roasted wings are lightest at 510 calories.
The bottom line
The best high protein fast food in 2026 is built around grilled chicken, roast beef and bread-free bowls. Subway’s Fresh Fit subs and Protein Bowls, Panera’s wraps and Arby’s roast beef give you 25-plus grams without blowing your calories. Browse our healthy eating hub for more.
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