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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418Calories

49gProtein

1gCarbs

24gFat

314mgSodium

2

Chicken Caesar (Large)PEI 5

Soul Origin · Salads · Per 365g

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404Calories

46gProtein

18gCarbs

16gFat

2,040mgSodium

3

NEW Oscar Piastri Chicken Burger (Charcoal Bun)PEI 4

Grill'd · Chicken

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490Calories

43gProtein

30gCarbs

22gFat

640mgSodium

4

Sweet Chilli Chicken (Traditional Bun)PEI 4

Grill'd · Chicken

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483Calories

43gProtein

37gCarbs

16gFat

511mgSodium

5

Zen Hen (Traditional Bun)PEI 4

Grill'd · Chicken

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488Calories

43gProtein

32gCarbs

19gFat

541mgSodium

6

Chicken Caesar HALAL (Large)PEI 5

Soul Origin · Salads · Per 365g

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385Calories

42gProtein

18gCarbs

15gFat

1,780mgSodium

7

Superpower SaladPEI 4

Grill'd · Salads

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459Calories

42gProtein

22gCarbs

22gFat

529mgSodium

8

HotBird (Traditional Bun)PEI 5

Grill'd · Chicken

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392Calories

42gProtein

26gCarbs

11gFat

624mgSodium

9

Chicken Dynamic (Traditional Bun)PEI 4

Grill'd · For Big Kids

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485Calories

42gProtein

30gCarbs

20gFat

588mgSodium

10

Quarter ChickenPEI 5

Oporto · Flame Grilled Chicken · Per 179g

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300Calories

42gProtein

3gCarbs

13gFat

975mgSodium

11

The Honey'd HenPEI 4

Grill'd · Salads

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447Calories

41gProtein

23gCarbs

21gFat

605mgSodium

12

Chicken, Avo, Bacon BowlPEI 5

Betty's Burgers · Bowls · Per 250g

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398Calories

41gProtein

1gCarbs

28gFat

952mgSodium

13

Hand-Breaded Chicken Tenders (5 Pieces)PEI 4

Carl's Jr · Chicken · Per 200g

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420Calories

41gProtein

18gCarbs

20gFat

1,240mgSodium

14

PERinaise ClassicPEI 4

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

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496Calories

41gProtein

43gCarbs

17gFat

971mgSodium

15

Bird & Brie (No Bun)PEI 5

Grill'd · Chicken

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361Calories

40gProtein

11gCarbs

20gFat

266mgSodium

16

4 PERi-PERi Grilled TendersPEI 5

Nando's · Tenders & Ribs · Per 160g

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220Calories

40gProtein

1gCarbs

7gFat

949mgSodium

17

'Simon Says' (No Bun)PEI 5

Grill'd · Chicken

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335Calories

38gProtein

9gCarbs

16gFat

323mgSodium

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	418	49	1	24	314	+ Compare
2	Chicken Caesar (Large)PEI 5 Per 365g	Soul Origin Salads	404	46	18	16	2,040	+ Compare
3	NEW Oscar Piastri Chicken Burger (Charcoal Bun)PEI 4	Grill'd Chicken	490	43	30	22	640	+ Compare
4	Sweet Chilli Chicken (Traditional Bun)PEI 4	Grill'd Chicken	483	43	37	16	511	+ Compare
5	Zen Hen (Traditional Bun)PEI 4	Grill'd Chicken	488	43	32	19	541	+ Compare
6	Chicken Caesar HALAL (Large)PEI 5 Per 365g	Soul Origin Salads	385	42	18	15	1,780	+ Compare
7	Superpower SaladPEI 4	Grill'd Salads	459	42	22	22	529	+ Compare
8	HotBird (Traditional Bun)PEI 5	Grill'd Chicken	392	42	26	11	624	+ Compare
9	Chicken Dynamic (Traditional Bun)PEI 4	Grill'd For Big Kids	485	42	30	20	588	+ Compare
10	Quarter ChickenPEI 5 Per 179g	Oporto Flame Grilled Chicken	300	42	3	13	975	+ Compare
11	The Honey'd HenPEI 4	Grill'd Salads	447	41	23	21	605	+ Compare
12	Chicken, Avo, Bacon BowlPEI 5 Per 250g	Betty's Burgers Bowls	398	41	1	28	952	+ Compare
13	Hand-Breaded Chicken Tenders (5 Pieces)PEI 4 Per 200g	Carl's Jr Chicken	420	41	18	20	1,240	+ Compare
14	PERinaise ClassicPEI 4 Per 259g	Nando's Burgers, Wraps & Pitas	496	41	43	17	971	+ Compare
15	Bird & Brie (No Bun)PEI 5	Grill'd Chicken	361	40	11	20	266	+ Compare
16	4 PERi-PERi Grilled TendersPEI 5 Per 160g	Nando's Tenders & Ribs	220	40	1	7	949	+ Compare
17	'Simon Says' (No Bun)PEI 5	Grill'd Chicken	335	38	9	16	323	+ 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.