What fast food has the most protein?
Grilled chicken items, double-patty burgers and kebab or shawarma plates typically deliver the most protein per order, usually 40–65g.
Protein in Fast Food: What to Order
Eating out does not have to break a protein target. Grilled chicken, doubled patties, and unbreaded fish reliably land above 40g — the sides are what change the calorie total.
The protein in a fast food meal comes almost entirely from one ingredient. A grilled chicken portion of 150g is roughly 46g of protein regardless of what surrounds it.
The reliable moves: choose grilled over breaded, double the protein rather than upsizing the side, and add a dairy or egg item where one exists.
The protein behind the menu
Protein and calories per 100g, from the Protein Hunter database.
| Food | Protein | Calories |
|---|---|---|
| 🐔 Chicken breast (cooked) | 31g | 179 |
| 🍗 Rotisserie chicken (meat only) | 27g | 163 |
| 🍔 Ground beef (lean, 95%) | 26g | 184 |
| 🧀 Cheddar | 25g | 403 |
| 🐟 Salmon (cooked) | 25g | 250 |
| 🦐 Shrimp (cooked) | 24g | 111 |
| 🐟 Cod (cooked) | 23g | 107 |
| 🥚 Whole egg | 13g | 155 |
| 🧆 Falafel (fried) | 13g | 333 |
| 🥣 Greek yogurt (plain, 0%) | 10g | 59 |
Per 100g.
Ordering rules
- Grilled chicken over crispy — breading adds calories, not protein.
- Double patty instead of large fries: roughly +25g of protein for similar calories.
- Burrito bowls beat wraps for protein per calorie because the tortilla is removed.
- Kebab and shawarma portions are usually 150–250g of meat — 40–65g of protein.
- Photograph the plate and run it through Meal Scan if you want the real numbers instead of a guess.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How do I estimate protein when eating out?
Estimate the cooked weight of the protein and multiply by its per-100g value, or photograph the plate and let Meal Scan estimate it.
Is fast food protein lower quality?
No. The protein itself is the same; the difference is the calories, sodium and fat that come with it.
Keep reading
Protein CalculatorAdd up any meal in plain words.Protein database230+ foods with protein and calories.How much protein per daySet the target these foods feed into.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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