Protein Finder: high-protein fast food under your calorie limit

By Javed Iqbal · Numbers read Oct 22, 2026

Set the protein you want and the calories you can spend, and the finder lists every matching item from 259 US menu items at McDonald's, Burger King, Subway, Starbucks and Chipotle, ranked by protein per 100 calories. With the starting filters of 30 g and 500 calories, 24 items match, led by Starbucks' Iced Sugar-Free Vanilla Protein Matcha, grande with 31 g for 210 calories.

All 259 items, ranked by protein per 100 calories. Change a filter to narrow the list.

Chain	Item	Calories	Protein (g)	Protein per 100 cal	Sodium (mg)
Starbucks	Iced Sugar-Free Vanilla Protein Matcha, grande	210	31	14.8	n/a
Starbucks	Iced Sugar-Free Caramel Protein Matcha, grande	210	31	14.8	n/a
Starbucks	Iced Sugar-Free Vanilla Protein Matcha, venti	340	50	14.7	n/a
Starbucks	Iced Sugar-Free Caramel Protein Matcha, venti	340	50	14.7	n/a
Starbucks	Iced Sugar-Free Vanilla Protein Latte, tall	150	22	14.7	n/a
Starbucks	Iced Sugar-Free Vanilla Protein Latte, grande	200	29	14.5	n/a
Starbucks	Iced Sugar-Free Caramel Protein Latte, grande	200	29	14.5	n/a
Starbucks	Iced Sugar-Free Vanilla Protein Latte, venti	280	40	14.3	n/a
Starbucks	Iced Sugar-Free Caramel Protein Latte, venti	280	40	14.3	n/a
Chipotle	Chicken bowl, simple and light (our build)Chicken, fajita veggies, fresh tomato salsa, romaine	230	33	14.3	n/a
Starbucks	Iced Sugar-Free Vanilla Protein Matcha, tall	130	18	13.8	n/a
Starbucks	Iced Protein Matcha, venti	420	50	11.9	n/a
Starbucks	Iced Caramel Protein Matcha, venti	420	50	11.9	n/a
Starbucks	Iced Protein Matcha, grande	260	31	11.9	n/a
Starbucks	Sugar-Free Caramel Protein Matcha (hot), grande	240	28	11.7	n/a
Starbucks	Sugar-Free Vanilla Protein Matcha (hot), grande	240	28	11.7	n/a
Starbucks	Sugar-Free Caramel Protein Latte (hot), grande	230	27	11.7	n/a
Starbucks	Sugar-Free Vanilla Protein Latte (hot), grande	230	27	11.7	n/a
Starbucks	Iced Caramel Protein Matcha, grande	270	31	11.5	n/a
Chipotle	Chicken bowl with black beans (our build)Chicken, black beans, fajita veggies, fresh tomato salsa, romaine	360	41	11.4	n/a
Subway	Subway Club Protein Bowl	410	45	11.0	2,270
Chipotle	Double High Protein BowlChipotle's High Protein Menu: double chicken, light white rice, black beans, fajita veggies, fresh tomato salsa, cheese, extra lettuce	760	81	10.7	n/a
Starbucks	Iced Vanilla Protein Latte, grande	270	29	10.7	n/a
Starbucks	Iced Caramel Protein Latte, grande	280	29	10.4	n/a
Starbucks	Iced Vanilla Protein Latte, venti	390	40	10.3	n/a
Starbucks	Vanilla Protein Latte (hot), tall	240	23	9.6	n/a
Starbucks	Protein Matcha (hot), grande	300	28	9.3	n/a
Starbucks	Vanilla Protein Latte (hot), short	150	14	9.3	n/a
Subway	Buffalo Chicken Protein BowlAt participating locations	380	35	9.2	2,420
Starbucks	Caramel Protein Matcha (hot), grande	310	28	9.0	n/a
Subway	Sweet Onion Chicken Teriyaki Protein Bowl	470	42	8.9	1,850
Subway	Fresh Fit Grilled Chicken, footlongMultigrain bread and all the fresh vegetables	600	52	8.7	1,140
Starbucks	Vanilla Protein Latte (hot), grande	310	27	8.7	n/a
Subway	Fresh Fit Grilled Chicken, 6-inchMultigrain bread and all the fresh vegetables	300	26	8.7	570
Burger King	Flame-Grilled Chicken Sandwich	410	35	8.5	940
Chipotle	High Protein-High Fiber BowlChipotle's High Protein Menu: chicken, light brown rice, black beans, fajita veggies, corn salsa, fresh tomato salsa, lettuce	545	46	8.4	n/a
Starbucks	Caramel Protein Latte (hot), grande	320	27	8.4	n/a
Subway	Fresh Fit Roast Beef, footlongMultigrain bread and all the fresh vegetables	600	50	8.3	1,560
Subway	Fresh Fit Roast Beef, 6-inchMultigrain bread and all the fresh vegetables	300	25	8.3	780
Starbucks	Vanilla Protein Latte (hot), venti	360	29	8.1	n/a
Subway	Honey Mustard Chicken Protein Bowl	570	45	7.9	1,770
Subway	Roast Beef Protein Bowl	590	46	7.8	1,480
McDonald's	McCrispy Strips (3 piece)	400	31	7.8	1,320
Subway	Grilled Chicken Protein Bowl	620	48	7.7	950
Subway	Chipotle Philly Protein Bowl	600	46	7.7	2,170
Burger King	Bacon and Swiss Flame-Grilled Chicken Sandwich	560	43	7.7	1,590
McDonald's	McCrispy Strips (4 piece)	530	41	7.7	1,760
Chipotle	Classic chicken bowlWhite rice, black beans, fresh tomato salsa, cheese, lettuce	660	50	7.6	n/a
Chipotle	High Protein-Low Calorie BowlChipotle's High Protein Menu: chicken, greens, fajita veggies, fresh tomato salsa, guacamole	460	35	7.6	n/a
Subway	Steak & Bacon Protein Bowl	720	54	7.5	1,680
Burger King	Honey Mustard Flame-Grilled Chicken Wrap	230	17	7.4	640
Subway	Baja Chicken Protein Pocket	330	24	7.3	750
Subway	Peppercorn Ranch Chicken Protein Pocket	330	24	7.3	800
Subway	Chicken & Bacon Ranch Protein Bowl	760	55	7.2	1,740
Subway	Grilled Chicken Wrap	680	48	7.1	1,240
Burger King	Classic Flame-Grilled Chicken Wrap	240	17	7.1	640
Subway	5 Meat Italian Protein Bowl	930	65	7.0	3,110
Subway	Oven-Roasted Turkey Protein Bowl	540	37	6.9	1,540
Subway	Steak Philly Protein Bowl	630	43	6.8	1,940
Subway	Sweet Onion Chicken Teriyaki, footlongSubway's 6-inch values doubled	860	58	6.7	n/a
Subway	Turkey & Ham Protein BowlAt participating locations	540	36	6.7	1,570
Subway	Sweet Onion Chicken Teriyaki, 6-inch	430	29	6.7	1,250
Subway	Turkey & Ham Protein Pocket	320	21	6.6	1,260
McDonald's	Double Quarter Pounder with Cheese	740	48	6.5	1,360
Chipotle	Classic barbacoa bowlWhite rice, black beans, fresh tomato salsa, cheese, lettuce	650	42	6.5	n/a
Burger King	4 Pc. Chicken Fries	110	7	6.4	330
Burger King	Triple Whopper with Bacon & Cheese	1,390	87	6.3	2,050
Burger King	Triple Whopper with Bacon	1,310	83	6.3	1,640
Subway	Honey Mustard Chicken, footlongSubway's 6-inch values doubled	960	60	6.3	n/a
Subway	Buffalo Chicken, footlongAt participating locations. Subway's 6-inch values doubled	920	58	6.3	n/a
Subway	Black Forest Ham Protein Bowl	560	35	6.3	1,610
Subway	Honey Mustard Chicken, 6-inch	480	30	6.3	1,240
Subway	Buffalo Chicken, 6-inchAt participating locations	460	29	6.3	1,650
Burger King	Triple Whopper with Cheese	1,330	82	6.2	1,800
Burger King	Triple Whopper	1,250	78	6.2	1,380
Subway	Subway Club, footlongSubway's 6-inch values doubled	1,000	62	6.2	n/a
Chipotle	Classic steak bowlWhite rice, black beans, fresh tomato salsa, cheese, lettuce	630	39	6.2	n/a
Subway	Subway Club, 6-inch	500	31	6.2	n/a
Subway	Steak & Bacon, footlongSubway's 6-inch values doubled	1,180	72	6.1	n/a
Subway	Grilled Chicken, footlongSubway's 6-inch values doubled	1,020	62	6.1	1,660
Subway	Chipotle Philly, footlongSubway's 6-inch values doubled	980	60	6.1	n/a
Subway	Roast Beef, footlongSubway's 6-inch values doubled	980	60	6.1	n/a
Subway	Steak & Bacon, 6-inch	590	36	6.1	n/a
Burger King	Spicy Flame-Grilled Chicken Sandwich	570	35	6.1	1,200
Subway	Grilled Chicken, 6-inch	510	31	6.1	830
Subway	Chipotle Philly, 6-inch	490	30	6.1	1,440
Subway	Roast Beef, 6-inch	490	30	6.1	1,100
Subway	Chicken & Bacon Ranch, footlongSubway's 6-inch values doubled	1,160	70	6.0	n/a
Subway	All American Club Protein Bowl	680	41	6.0	2,320
Subway	Chicken & Bacon Ranch, 6-inch	580	35	6.0	n/a
Burger King	Bacon Double Cheeseburger	500	30	6.0	1,210
Subway	5 Meat Italian, footlongSubway's 6-inch values doubled	1,320	78	5.9	3,820
Chipotle	Classic carnitas bowlWhite rice, black beans, fresh tomato salsa, cheese, lettuce	690	41	5.9	n/a
Subway	5 Meat Italian, 6-inch	660	39	5.9	n/a
Burger King	Double Cheeseburger	460	27	5.9	1,040
Burger King	12 Pc. Chicken Fries	340	20	5.9	1,030
Burger King	8 Pc. Chicken Fries	220	13	5.9	680
Burger King	Double Whopper with Bacon	1,040	60	5.8	1,570
McDonald's	Quarter Pounder with Cheese	520	30	5.8	1,140
Subway	Grilled Chicken SaladWith cheese, without dressing	450	26	5.8	580
Starbucks	Iced Banana Protein Cream Matcha, grande	400	23	5.8	n/a
Burger King	Texas Double Whopper	1,120	64	5.7	2,200
Burger King	Double Whopper with Bacon & Cheese	1,120	64	5.7	1,890
Burger King	Double Whopper with Cheese	1,060	60	5.7	1,730
Subway	Steak, Egg & Cheese on Artisan Italian, footlongAt participating locations	1,060	60	5.7	2,500
Burger King	Double Whopper	980	56	5.7	1,320
Subway	Oven-Roasted Turkey & Ham, footlongAt participating locations. Subway's 6-inch values doubled	920	52	5.7	n/a
McDonald's	Quarter Pounder with Cheese Bacon	630	36	5.7	1,470
Subway	Steak, Egg & Cheese on Artisan Italian, 6-inchAt participating locations	530	30	5.7	1,250
Subway	Oven-Roasted Turkey & Ham, 6-inchAt participating locations	460	26	5.7	1,110
McDonald's	Double Cheeseburger	440	25	5.7	1,120
Starbucks	Vanilla Protein Cream Cold Brew, grande	300	17	5.7	n/a
McDonald's	Chicken McNuggets (40 piece)Sharing box	1,650	92	5.6	3,400
Subway	Steak, Egg & Cheese, 12-inch wrapAt participating locations	860	48	5.6	1,890
McDonald's	Chicken McNuggets (10 piece)	410	23	5.6	850
McDonald's	McDouble	390	22	5.6	920
McDonald's	Chicken McNuggets (6 piece)	250	14	5.6	500
Burger King	Bacon King	1,260	69	5.5	2,330
Subway	Steak Philly, footlongSubway's 6-inch values doubled	1,020	56	5.5	n/a
McDonald's	Chicken McNuggets (20 piece)	830	46	5.5	1,700
Subway	Steak Philly, 6-inch	510	28	5.5	n/a
McDonald's	McCrispy	470	26	5.5	1,140
McDonald's	Egg McMuffin	310	17	5.5	770
Chipotle	Loaded chicken bowlClassic chicken bowl plus fajita veggies, sour cream and guacamole	1,020	55	5.4	n/a
Burger King	Bacon Cheeseburger	350	19	5.4	980
Burger King	Hamburger	260	14	5.4	600
Burger King	Kid's Hamburger	260	14	5.4	400
Subway	Oven-Roasted Turkey, footlongSubway's 6-inch values doubled	940	50	5.3	n/a
Subway	Tuna Protein Bowl	730	39	5.3	1,120
Burger King	Bacon and Swiss Royal Crispy Chicken	740	39	5.3	1,920
Burger King	Rodeo Double Cheeseburger	530	28	5.3	900
Subway	Oven-Roasted Turkey, 6-inch	470	25	5.3	1,120
Burger King	Spicy Flame-Grilled Chicken Wrap	320	17	5.3	770
Burger King	Cheeseburger	300	16	5.3	810
Burger King	Kid's Cheeseburger	300	16	5.3	610
McDonald's	Chicken McNuggets (4 piece)	170	9	5.3	340
Subway	All American Club, footlongSubway's 6-inch values doubled	1,080	56	5.2	n/a
Subway	Black Forest Ham, footlongSubway's 6-inch values doubled	960	50	5.2	n/a
Subway	Veggie Delite, footlongSubway's 6-inch values doubled	620	32	5.2	n/a
Burger King	Royal Crispy Chicken	600	31	5.2	1,330
Subway	All American Club, 6-inch	540	28	5.2	n/a
Subway	Black Forest Ham, 6-inch	480	25	5.2	1,160
Burger King	6 Pc. Chicken Nuggets	310	16	5.2	550
Subway	Veggie Delite, 6-inch	310	16	5.2	n/a
Burger King	Honey Mustard Royal Crispy Wrap	290	15	5.2	790
Burger King	4 Pc. Chicken Nuggets	210	11	5.2	360
Burger King	20 Pc. Chicken Nuggets	1,030	53	5.1	1,820
Burger King	Impossible Texas Whopper	810	41	5.1	2,370
Subway	Cold Cut Combo Protein Bowl	650	33	5.1	1,870
McDonald's	Deluxe McCrispy	530	27	5.1	n/a
McDonald's	Spicy McCrispy	530	27	5.1	n/a
McDonald's	Spicy Deluxe McCrispy	530	27	5.1	n/a
Burger King	Ham, Egg, & Cheese Croissan'wich	350	18	5.1	1,000
McDonald's	Steak, Egg & Cheese Bagel	680	34	5.0	1,510
Subway	Pizza Sub Protein BowlAt participating locations	580	29	5.0	1,910
Burger King	10 Pc. Chicken Nuggets	520	26	5.0	910
Burger King	Texas Whopper Jr.	420	21	5.0	1,080
Burger King	Whopper Jr. with Bacon	380	19	5.0	770
McDonald's	Cheeseburger	300	15	5.0	n/a
Burger King	Texas Whopper	850	42	4.9	2,130
Burger King	Whopper with Bacon & Cheese	860	42	4.9	1,920
Burger King	Whopper with Bacon	770	38	4.9	1,500
Burger King	BBQ Bacon Whopper Jr.	390	19	4.9	770
Subway	Meatball Pepperoni, footlongSubway's 6-inch values doubled	1,340	64	4.8	n/a
Subway	Tuna, footlongSubway's 6-inch values doubled	1,120	54	4.8	n/a
Subway	B.M.T. Protein Bowl	800	38	4.8	2,230
Burger King	Whopper	710	34	4.8	1,250
Burger King	Impossible Whopper	670	32	4.8	1,490
Subway	Meatball Pepperoni, 6-inch	670	32	4.8	n/a
Burger King	Fully Loaded Croissan'wich	620	30	4.8	1,780
McDonald's	Quarter Pounder with Cheese Deluxe	630	30	4.8	n/a
Subway	Tuna, 6-inch	560	27	4.8	n/a
Burger King	Royal Crispy Wrap	310	15	4.8	790
McDonald's	Hamburger	250	12	4.8	n/a
Subway	Meatball Marinara, footlongSubway's 6-inch values doubled	1,100	52	4.7	n/a
Subway	Meatball Marinara Protein Bowl with MVP Parmesan Vinaigrette	850	40	4.7	2,250
Burger King	Whopper with Cheese	790	37	4.7	1,660
Burger King	Fully Loaded Biscuit	660	31	4.7	2,290
Subway	Meatball Marinara, 6-inch	550	26	4.7	n/a
Burger King	Whopper Jr. with Bacon & Cheese	430	20	4.7	980
Subway	Cold Cut Combo, footlongSubway's 6-inch values doubled	1,040	48	4.6	n/a
Subway	Meatball Pepperoni Protein Bowl with MVP Parmesan Vinaigrette	1,010	46	4.6	2,830
Subway	Big Hot Pastrami Protein BowlAt participating locations	870	40	4.6	3,270
Subway	Cold Cut Combo, 6-inch	520	24	4.6	n/a
Subway	Italian Trio Protein Pocket	480	22	4.6	1,580
Starbucks	Iced Vanilla Protein Cream Shaken Espresso, grande	410	19	4.6	n/a
McDonald's	Daily Double	490	22	4.5	810
Burger King	Ham, Egg, & Cheese Biscuit	420	19	4.5	1,530
Burger King	Whopper Jr. with Cheese	380	17	4.5	810
Burger King	Rodeo Cheeseburger	380	17	4.5	720
Burger King	Honey Mustard Original Chicken Wrap	290	13	4.5	830
Subway	Big Hot Pastrami, footlongAt participating locations. Subway's 6-inch values doubled	1,240	54	4.4	n/a
Subway	B.M.T., footlongSubway's 6-inch values doubled	1,180	52	4.4	n/a
Subway	Pizza Sub, footlongAt participating locations. Subway's 6-inch values doubled	960	42	4.4	n/a
Burger King	Egg-Normous Burrito	800	35	4.4	2,010
Subway	Big Hot Pastrami, 6-inchAt participating locations	620	27	4.4	n/a
Subway	B.M.T., 6-inch	590	26	4.4	n/a
Subway	Pizza Sub, 6-inchAt participating locations	480	21	4.4	n/a
McDonald's	Snack Wrap McCrispy Spicy	390	17	4.4	n/a
Burger King	Whopper Jr.	340	15	4.4	630
Burger King	Rodeo Burger	340	15	4.4	520
McDonald's	Big Mac	580	25	4.3	n/a
McDonald's	Snack Wrap McCrispy Ranch	400	17	4.3	n/a
McDonald's	Bacon, Egg & Cheese Bagel	590	25	4.2	1,320
McDonald's	Sausage McMuffin with Egg	480	20	4.2	830
McDonald's	Filet-O-Fish	380	16	4.2	n/a
Burger King	Bacon, Egg, & Cheese Croissan'wich	360	15	4.2	810
McDonald's	Sausage Burrito	310	13	4.2	800
Burger King	Classic Original Chicken Wrap	310	13	4.2	820
Burger King	Spicy Royal Crispy Chicken	760	31	4.1	1,580
Chipotle	Classic sofritas bowlWhite rice, black beans, fresh tomato salsa, cheese, lettuce	630	26	4.1	n/a
Burger King	Bacon, Sausage, Egg, & Cheese Croissan'wich	580	24	4.1	1,420
Subway	Veggie Patty Protein BowlAt participating locations	540	22	4.1	1,540
Subway	Veggie Patty, footlongAt participating locations. Subway's 6-inch values doubled	940	38	4.0	n/a
Subway	Spicy Italian Protein Bowl	930	37	4.0	2,540
McDonald's	Egg and Cheese Bagel	520	21	4.0	1,100
Subway	Veggie Patty, 6-inchAt participating locations	470	19	4.0	n/a
McDonald's	Bacon, Egg & Cheese McGriddles	430	17	4.0	1,230
Subway	Spicy Italian, footlongSubway's 6-inch values doubled	1,320	52	3.9	n/a
Subway	Spicy Italian, 6-inch	660	26	3.9	n/a
Subway	B.L.T. Protein BowlAt participating locations	560	22	3.9	880
Burger King	Egg & Cheese Croissan'wich	310	12	3.9	640
Subway	B.L.T., footlongAt participating locations. Subway's 6-inch values doubled	960	36	3.8	n/a
Burger King	Double Sausage, Egg, & Cheese Croissan'wich	730	28	3.8	1,660
McDonald's	Sausage, Egg & Cheese Bagel	710	27	3.8	1,380
Burger King	Bacon, Sausage, Egg, & Cheese Biscuit	650	25	3.8	1,960
Burger King	Sausage, Egg, & Cheese Croissan'wich	500	19	3.8	1,040
Subway	B.L.T., 6-inchAt participating locations	480	18	3.8	n/a
Burger King	Bacon, Egg, & Cheese Biscuit	420	16	3.8	1,340
Burger King	Breakfast Burrito Jr.	420	16	3.8	1,090
Burger King	Spicy Royal Crispy Wrap	390	15	3.8	920
Burger King	Double Sausage, Egg, & Cheese Biscuit	790	29	3.7	2,190
McDonald's	Bacon, Egg & Cheese Biscuit	460	17	3.7	1,330
Burger King	Sausage, Egg, & Cheese Biscuit	560	20	3.6	1,580
McDonald's	McChicken	390	14	3.6	n/a
McDonald's	Sausage, Egg & Cheese McGriddles	550	19	3.5	1,290
McDonald's	Sausage McMuffin	400	14	3.5	760
Burger King	Original Chicken Sandwich	680	23	3.4	1,380
Burger King	Egg & Cheese Biscuit	380	13	3.4	1,180
Burger King	Big Fish	570	19	3.3	1,270
McDonald's	Egg and Cheese Biscuit	390	13	3.3	1,110
Burger King	Spicy Original Chicken Wrap	390	13	3.3	960
McDonald's	Sausage Biscuit with Egg	530	17	3.2	1,190
Burger King	Chicken Jr.	440	13	3.0	700
Burger King	Spicy Original Chicken Sandwich	790	23	2.9	1,540
McDonald's	Big Breakfast with Hotcakes	1,340	36	2.7	2,070
Burger King	Sausage Biscuit	440	12	2.7	1,150
Burger King	Spicy Big Fish	730	19	2.6	1,530
McDonald's	Sausage McGriddles	430	11	2.6	990
McDonald's	Sausage Biscuit	460	11	2.4	1,090
Burger King	Pancake & Sausage Platter	580	12	2.1	1,090
McDonald's	Hotcakes and Sausage	770	15	1.9	810
McDonald's	Hotcakes	580	9	1.6	530
Burger King	Pancake Platter	400	5	1.3	690
Burger King	5 Pc. French Toast Sticks	500	6	1.2	340
Burger King	3 Pc. French Toast Sticks	340	4	1.2	210
Burger King	Large Hash Browns	700	6	0.9	1,460
Burger King	Medium Hash Browns	510	4	0.8	1,060
Burger King	Small Hash Browns	270	2	0.7	570

The web address changes with your filters, so you can copy it to save or share a list. n/a means the chain's table we used doesn't list sodium for that item.

How to read the numbers

Protein per 100 calories is protein divided by calories, times 100. It shows how lean an item is, so a small order can beat a big one: Starbucks' Iced Sugar-Free Vanilla Protein Matcha, grande scores 14.8, while a Big Mac scores 4.3. Lean picks on these menus score about 7 or more.

Sodium is the catch. The Dietary Guidelines for Americans put the daily limit at 2,300 mg, and many of the high-protein orders here carry half of that or more in one meal. Sort by least sodium when two items tie on protein.

Portions matter. Subway's footlongs are its 6-inch values doubled, Starbucks numbers are for the standard recipe, and the McDonald's 40-piece McNuggets box is a sharing box. Our Chipotle "builds" are added up from Chipotle's own ingredient values. Changing bread, sauce, milk or toppings changes the numbers.

Where the numbers come from

Every row is copied from the chain's own US nutrition data, through our ranked guides, with the date we read it. Chains change recipes, so check the chain's page before you rely on a number for a medical diet.

McDonald's guide, from McDonald's Nutrition Calculator (US), read Oct 22, 2026.
Burger King guide, from Burger King Nutrition Explorer (US), read Oct 22, 2026.
Subway guide, from Subway U.S. Nutrition Information, October 2026 (PDF), read Oct 22, 2026.
Starbucks guide, from Starbucks Protein Beverages (US menu), read Oct 22, 2026.
Chipotle guide, from Chipotle Nutrition Calculator, Burrito Bowl (US), read Oct 17, 2026.

Frequently asked questions

What fast food has 30 g of protein for under 500 calories?

24 of the 259 items here do. Ranked by protein per 100 calories, the top five are Starbucks Iced Sugar-Free Vanilla Protein Matcha, grande (31 g, 210 calories), Starbucks Iced Sugar-Free Caramel Protein Matcha, grande (31 g, 210 calories), Starbucks Iced Sugar-Free Vanilla Protein Matcha, venti (50 g, 340 calories), Starbucks Iced Sugar-Free Caramel Protein Matcha, venti (50 g, 340 calories), Starbucks Iced Sugar-Free Vanilla Protein Latte, venti (40 g, 280 calories). Set the filters above to 30 g and 500 calories to see the full list.

Which fast-food item gives the most protein per calorie?

Starbucks' Iced Sugar-Free Vanilla Protein Matcha, grande: 31 g of protein for 210 calories, which is 14.8 g per 100 calories. Among food rather than drinks, the leader is Chipotle Chicken bowl, simple and light (our build) (33 g, 230 calories).

Which chain has the most orders with 40 g of protein under 600 calories?

Subway, with 7 of the 18 items that fit, then Starbucks with 7 and Chipotle with 2. Many of them are sodium-heavy, so check that column before you order.

Where do the numbers come from?

From each chain's own US nutrition data: McDonald's (McDonald's Nutrition Calculator (US)), Burger King (Burger King Nutrition Explorer (US)), Subway (Subway U.S. Nutrition Information, October 2026 (PDF)), Starbucks (Starbucks Protein Beverages (US menu)), Chipotle (Chipotle Nutrition Calculator, Burrito Bowl (US)). We read them on October 17, 2026 and October 22, 2026 and copied them into our chain guides without changes. Protein per 100 calories is our own calculation: protein divided by calories, times 100.

Does it cover UK, Australian or Canadian menus?

No. Every number is for the US menu and the standard recipe. Menus, portions and recipes differ by country, so a UK Whopper or an Australian Subway sub won't match these figures. The chains' local nutrition pages have the right numbers for your country.

This tool is for general information and is not medical advice. Talk to your doctor before changing your diet, especially if you have a health condition.

Protein Finder: high-protein fast food under your calorie limit

How to read the numbers

Where the numbers come from

Frequently asked questions

The guides behind the finder

High-Protein Burger King: 84 Items Ranked by Protein (US Menu)

High-Protein Fast Food: Best Orders at 5 Chains, Ranked (US)

High-Protein McDonald's: 40+ Items Ranked by Protein (US Menu)

Starbucks Protein Drinks: All 19 Ranked by Protein and Calories

High-Protein Subway: Protein Bowls, Subs and Pockets Ranked

Calories in a Chipotle Bowl: Every Ingredient, Added Up