Calories and protein by chain
The lightest item and the highest-protein item at each chain, from official nutrition information. Menu pages list calories item by item wherever an official figure exists.
Lightest and highest-protein picks
| Chain | Lowest-calorie pick | Calories | Highest-protein pick | Protein |
|---|---|---|---|---|
| McDonald's | Apple Slices | 15 | Double Quarter Pounder with Cheese (740 cal) | 48g |
| Starbucks | — | — | — | — |
| Chick-fil-A | Grilled Nuggets (8 ct) | 130 | Chick-fil-A Cool Wrap (660 cal) | 43g |
| Taco Bell | Crunchy Taco | 170 | Cantina Chicken Rolled Quesadilla (570 cal) | 33g |
| Wendy's | Apple Bites | 35 | Big Bacon Classic Triple (1,140 cal) | 77g |
| Dunkin' | Iced Coffee, medium, black | 5 | Double Sausage Breakfast Sandwich (900 cal) | 33g |
| Burger King | Mott's Applesauce | 50 | Triple Whopper (1,250 cal) | 78g |
| Subway | Avocado | 45 | Chicken & Bacon Ranch (1,160 cal) | 70g |
| Chipotle | High Protein Cup (Adobo Chicken) | 180 | Double High Protein Bowl (760 cal) | 81g |
| Domino's | Garden Salad | 80 | Chicken Alfredo Pasta (590 cal) | 24g |
| Sonic Drive-In | Corn Dog | 230 | All-American Bacon Triple SONIC Smasher (860 cal) | 52g |
| Panera Bread | — | — | — | — |
| Popeyes | Mashed Potatoes with Cajun Gravy (regular) | 110 | 5Pc Tenders (classic) (650 cal) | 58g |
| Pizza Hut | — | — | — | — |
| Raising Cane's | — | — | — | — |
| Dairy Queen | — | — | — | — |
| Panda Express | Super Greens (entree portion) | 90 | Grilled Teriyaki Chicken (280 cal) | 33g |
| Chili's | — | — | — | — |
| Olive Garden | Tiramisu | 470 | Chicken Alfredo (1,480 cal) | 79g |
| Jersey Mike's | Chips | 240 | #12 Cancro Special (966 cal) | 59g |
| Texas Roadhouse | — | — | — | — |
| Arby's | Ham Slider | 170 | Chicken Cheesesteak Half Pound (limited time) (1,040 cal) | 88g |
| Little Caesars | Crazy Puffs (4 pc.) | 580 | 3 Meat Treat (2,860 cal) | 135g |
| KFC | Green Beans (individual) | 25 | Original Recipe Chicken Breast (390 cal) | 39g |
| Jack in the Box | Mini Pancakes (8 pc) | 140 | Bacon Ultimate Cheeseburger (910 cal) | 57g |
| Whataburger | Whataburger Jr. (lowest-calorie burger) | 310 | Triple Meat Whataburger (1,075 cal) | 65g |
| Applebee's | — | — | — | — |
| Wingstop | — | — | — | — |
| Buffalo Wild Wings | Garden Salad | 90 | 30 Traditional Wings (2,160 cal) | 265g |
| Papa John's | Bone-In Wings (8 pc.) | 810 | Bone-In Wings (8 pc.) (810 cal) | 66g |
| Culver's | — | — | — | — |
| Zaxbys | Asian Slaw (side) | 100 | Buffalo Traditional Wings & Things (1,450 cal) | 79g |
| In-N-Out Burger | — | — | — | — |
| Five Guys | — | — | — | — |
| Jimmy John's | Jumbo Kosher Dill Pickle | 20 | #10 Hunter's Club (830 cal) | 55g |
| Dutch Bros | Hot Chocolate | 530 | Hot Chocolate (530 cal) | 18g |
| Cracker Barrel | — | — | — | — |
| Outback Steakhouse | House Salad (side) | 180 | Aussie Cheese Fries (full) (2,860 cal) | 80g |
| IHOP | — | — | — | — |
| LongHorn Steakhouse | LongHorn Salmon | 300 | Fire-Grilled T-Bone (18 oz.) (1,130 cal) | 123g |
| Denny's | — | — | — | — |
| Bojangles | — | — | — | — |
| The Cheesecake Factory | Crispy Crab Bites | 410 | Chicken Parmesan (1,940 cal) | 120g |
| Hardee's | Hand-Breaded Chicken Tenders (3 pc) | 260 | Super Star with Cheese (850 cal) | 49g |
| Wawa | — | — | — | — |
| Red Lobster | Kids Grilled Chicken | 170 | Cajun Chicken Linguini Alfredo (1,060 cal) | 66g |
| Tropical Smoothie Cafe | Detox Island Green | 210 | Turkey Bacon Ranch Flatbread (500 cal) | 39g |
| Crumbl | — | — | — | — |
| Carl's Jr. | Chocolate Chip Cookie | 170 | Double Western Bacon Cheeseburger (1,020 cal) | 55g |
| Shake Shack | — | — | — | — |
| Firehouse Subs | — | — | — | — |
| Waffle House | Sliced Tomatoes | 10 | Pork Chop Breakfast (1,080 cal) | 93g |
| Del Taco | Value Snack Taco | 120 | Double Del Cheeseburger (690 cal) | 30g |
| Qdoba | — | — | — | — |
| Cook Out | Onion Rings (tray-side portion) | 130 | Huge Burger (1/2 lb), plain (520 cal) | 40g |
| Dave's Hot Chicken | Kale Slaw | 270 | Slider (single) (620 cal) | 31g |
| Freddy's | Kids Chicken Tenders Meal | 280 | Original Triple Steakburger (760 cal) | 63g |
| Red Robin | Steak Fries | 350 | Ensenada Chicken Platter (390 cal) | 57g |
| Krispy Kreme | — | — | — | — |
| Church's Texas Chicken | — | — | — | — |
| El Pollo Loco | Corn Cobbette | 140 | Double Chicken Bowl (930 cal) | 74g |
| Golden Corral | — | — | — | — |
| Checkers & Rally's | Mozzarella Sticks (4 pc) | 280 | Baconzilla! (960 cal) | 46g |
| Tim Hortons | — | — | — | — |
| Steak 'n Shake | Bowl of Chili | 280 | — | — |
| P.F. Chang's | Lunch Mongolian Beef | 360 | Pad Thai (chicken) (1,480 cal) | 64g |
| Portillo's | Onion Rings | 318 | Big Beef (1,040 cal) | 50g |
| Cheddar's Scratch Kitchen | Southern Green Beans | 60 | House-Smoked Baby Back Ribs (1,630 cal) | 121g |
| Bob Evans | — | — | — | — |
| First Watch | Seasonal Fresh Fruit | 80 | Classic Eggs Benedict (660 cal) | 42g |
| Carrabba's Italian Grill | Grilled Asparagus | 45 | Fettuccine Carrabba (2,040 cal) | 93g |
| Jason's Deli | — | — | — | — |
| Potbelly | — | — | — | — |
| Scooter's Coffee | Caramelicious Blender (Small) | 370 | Bacon Burrito (400 cal) | 21g |
| White Castle | Original Slider | 140 | Chicken Rings (9 pc) (470 cal) | 26g |
| Krystal | Krystal | 150 | Sunriser (450 cal) | 18g |
| Long John Silver's | — | — | — | — |
| Papa Murphy's | — | — | — | — |
| Costco Food Court | — | — | — | — |
| Chicken Salad Chick | Fresh Fruit | 60 | Classic Carol (410 cal) | 22g |
| Charleys Cheesesteaks | Regular Fries | 400 | Fries with Cheese Sauce (550 cal) | 6g |
| Dickey's Barbecue Pit | — | — | — | — |
| Fazoli's | — | — | — | — |
| Taco Cabana | Street Taco (Chicken) | 140 | Ground Beef Burrito (950 cal) | 39g |
| Perkins | — | — | — | — |
| Black Bear Diner | — | — | — | — |
| BJ's Restaurant & Brewhouse | — | — | — | — |
| Famous Dave's | Creamy Coleslaw | 120 | Southside Rib Tips (640 cal) | 52g |
| Cicis | — | — | — | — |
| Din Tai Fung | — | — | — | — |
| Pappadeaux Seafood Kitchen | — | — | — | — |
| Lou Malnati's | House Salad | 117 | Italian Beef (823 cal) | 78g |
| 7 Brew | Muffin | 470 | Mocha (300 cal) | 14g |
Calories and protein come from each chain's published nutrition information where we could open it; see the sources on each menu page. Every menu page lists calories item by item.
A note on allergens
Recipes and suppliers change, and most kitchens share fryers and prep areas. If you have a food allergy, check the chain's current allergen guide and talk to the restaurant before you order. MenuHeat does not give medical or dietary advice.