Fast Food Under 500 Calories, Ranked by Protein

Every item under 500 calories, ranked by protein so you can see which options are the most filling for the calorie cost, not just which are smallest.

A practical starting point if you're keeping a meal under a set calorie limit but still want it to be filling — jump into Track afterwards to see how it fits the rest of your day.

Ranked by protein (highest first), among items under 500 calories.

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Showing 20 of 100 matching items.

1

Caesar's Palace (No Bun)PEI 5

Grill'd · Chicken

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430Calories

50gProtein

3gCarbs

24gFat

312mgSodium

2

'Simon Says' (No Bun)PEI 5

Grill'd · Chicken

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433Calories

48gProtein

13gCarbs

21gFat

404mgSodium

3

Chicken Caesar (Large)PEI 5

Soul Origin · Salads · Per 365g

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404Calories

46gProtein

18gCarbs

16gFat

2,040mgSodium

4

NEW Oscar Piastri Chicken Burger (Charcoal Bun)PEI 4

Grill'd · Chicken

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490Calories

43gProtein

30gCarbs

22gFat

640mgSodium

5

Zen Hen (Traditional Bun)PEI 4

Grill'd · Chicken

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488Calories

43gProtein

32gCarbs

20gFat

728mgSodium

6

Sweet Chilli Chicken (Traditional Bun)PEI 4

Grill'd · Chicken

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483Calories

42gProtein

38gCarbs

17gFat

512mgSodium

7

Chicken Caesar HALAL (Large)PEI 5

Soul Origin · Salads · Per 365g

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385Calories

42gProtein

18gCarbs

15gFat

1,780mgSodium

8

Superpower SaladPEI 4

Grill'd · Salads

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459Calories

42gProtein

22gCarbs

22gFat

529mgSodium

9

HotBird (Traditional Bun)PEI 4

Grill'd · Chicken

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425Calories

42gProtein

26gCarbs

15gFat

624mgSodium

10

Quarter ChickenPEI 5

Oporto · Flame Grilled Chicken · Per 179g

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300Calories

42gProtein

3gCarbs

13gFat

975mgSodium

11

Chicken Dynamic (Traditional Bun)PEI 4

Grill'd · For Big Kids

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473Calories

42gProtein

28gCarbs

20gFat

567mgSodium

12

The Honey'd HenPEI 4

Grill'd · Salads

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447Calories

41gProtein

23gCarbs

21gFat

605mgSodium

13

Chicken, Avo, Bacon BowlPEI 5

Betty's Burgers · Bowls · Per 250g

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398Calories

41gProtein

1gCarbs

28gFat

952mgSodium

14

Hand-Breaded Chicken Tenders (5 Pieces)PEI 4

Carl's Jr · Chicken · Per 200g

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420Calories

41gProtein

18gCarbs

20gFat

1,240mgSodium

15

PERinaise ClassicPEI 4

Nando's · Burgers, Wraps & Pitas · Per 259g

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496Calories

41gProtein

43gCarbs

17gFat

971mgSodium

16

Bird & Brie (No Bun)PEI 5

Grill'd · Chicken

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370Calories

40gProtein

12gCarbs

20gFat

262mgSodium

17

4 PERi-PERi Grilled TendersPEI 5

Nando's · Tenders & Ribs · Per 160g

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220Calories

40gProtein

1gCarbs

7gFat

949mgSodium

18

Chicken Strips (Large)PEI 4

Subway · Salads · Per 447g

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403Calories

38gProtein

10gCarbs

23gFat

905mgSodium

19

Bacon Avo WrapPEI 4

Betty's Burgers · Breakfast · Per 215g

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449Calories

38gProtein

30gCarbs

37gFat

790mgSodium

20

Sweet Onion Chicken Teriyaki (Large)PEI 4

Subway · Salads · Per 500g

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429Calories

37gProtein

42gCarbs

12gFat

1,240mgSodium

#	Item	Restaurant	Calories	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
1	Caesar's Palace (No Bun)PEI 5	Grill'd Chicken	430	50	3	24	312	+ Compare
2	'Simon Says' (No Bun)PEI 5	Grill'd Chicken	433	48	13	21	404	+ Compare
3	Chicken Caesar (Large)PEI 5 Per 365g	Soul Origin Salads	404	46	18	16	2,040	+ Compare
4	NEW Oscar Piastri Chicken Burger (Charcoal Bun)PEI 4	Grill'd Chicken	490	43	30	22	640	+ Compare
5	Zen Hen (Traditional Bun)PEI 4	Grill'd Chicken	488	43	32	20	728	+ Compare
6	Sweet Chilli Chicken (Traditional Bun)PEI 4	Grill'd Chicken	483	42	38	17	512	+ Compare
7	Chicken Caesar HALAL (Large)PEI 5 Per 365g	Soul Origin Salads	385	42	18	15	1,780	+ Compare
8	Superpower SaladPEI 4	Grill'd Salads	459	42	22	22	529	+ Compare
9	HotBird (Traditional Bun)PEI 4	Grill'd Chicken	425	42	26	15	624	+ Compare
10	Quarter ChickenPEI 5 Per 179g	Oporto Flame Grilled Chicken	300	42	3	13	975	+ Compare
11	Chicken Dynamic (Traditional Bun)PEI 4	Grill'd For Big Kids	473	42	28	20	567	+ Compare
12	The Honey'd HenPEI 4	Grill'd Salads	447	41	23	21	605	+ Compare
13	Chicken, Avo, Bacon BowlPEI 5 Per 250g	Betty's Burgers Bowls	398	41	1	28	952	+ Compare
14	Hand-Breaded Chicken Tenders (5 Pieces)PEI 4 Per 200g	Carl's Jr Chicken	420	41	18	20	1,240	+ Compare
15	PERinaise ClassicPEI 4 Per 259g	Nando's Burgers, Wraps & Pitas	496	41	43	17	971	+ Compare
16	Bird & Brie (No Bun)PEI 5	Grill'd Chicken	370	40	12	20	262	+ Compare
17	4 PERi-PERi Grilled TendersPEI 5 Per 160g	Nando's Tenders & Ribs	220	40	1	7	949	+ Compare
18	Chicken Strips (Large)PEI 4 Per 447g	Subway Salads	403	38	10	23	905	+ Compare
19	Bacon Avo WrapPEI 4 Per 215g	Betty's Burgers Breakfast	449	38	30	37	790	+ Compare
20	Sweet Onion Chicken Teriyaki (Large)PEI 4 Per 500g	Subway Salads	429	37	42	12	1,240	+ Compare

Figures come from each brand's own published nutrition data, sourced serving-by-serving and linked back to the original item. Menus, recipes and pack sizes change over time — always check the official source before relying on a number, and treat this as a starting point for comparison, not medical or dietary advice.