Low-calorie fast food, by the numbers
Across 7,937 menu items from 70 chains, 1,499 real portions (150 calories or more) come in under 300 calories and 3,290 under 500. Below: the lightest item with at least 15 g of protein at every chain, then the lightest portions overall. Sauces, syrups and black coffee are left out so the list is food you'd actually order.
The lightest real meal at each of 70 chains
At least 15 g of protein and 150 calories, lowest calories first.
Panda Express ›
Grilled Teriyaki Chicken (Cub Meal)
per kid's portion · 20g protein · 7g carbs · 5g fat
150 kcal
KFC ›
Kentucky Grilled Chicken® Thigh (Kentucky Grilled)
per 1 piece · 17g protein · 0g carbs · 9g fat
150 kcal
Buffalo Wild Wings ›
Grilled Chicken Dippers (3 pc)
per 3 pc · 37g protein · 0g carbs · 1g fat
160 kcal
IHOP ›
Grilled Chicken Dinner (sides not included)
per entrée · 34g protein · 1g carbs · 3g fat
160 kcal
LongHorn Steakhouse ›
Redrock Grilled Shrimp (8 ct)
per entrée · 30g protein · 2g carbs · 3g fat
160 kcal
Cracker Barrel ›
Grilled Chicken Tenders (Breakfast side)
per serving · 28g protein · 3g carbs · 5g fat
160 kcal
Bob Evans ›
Kid's Hand Breaded Chicken Tenders (excludes sauce & side)
per plate · 21g protein · 9g carbs · 7g fat
160 kcal
Olive Garden ›
Sauteed Shrimp (Create Your Own Pasta)
per serving · 33g protein · 1g carbs · 4g fat
170 kcal
Texas Roadhouse ›
Lil' Dillo Steak Bites (Kids, without sides)
per kids meal · 31g protein · 2g carbs · 4g fat
170 kcal
McAlister's ›
Pecanberry Salad (Choose 2 Portion)
per Choose 2 portion · 15g protein · 16g carbs · 7g fat
170 kcal
Red Robin ›
Ensenada Chicken™ Platter (One Chicken Breast)
per entrée · 29g protein · 8g carbs · 7g fat
200 kcal
Jack in the Box ›
Garden Salad with Grilled Chicken (without dressing or crunchy toppings)
per salad · 25g protein · 9g carbs · 8g fat
210 kcal
Smoothie King ›
Slim-N-Trim™ Chocolate (20 fl oz)
per smoothie · 20g protein · 34g carbs · 3g fat
210 kcal
Burger King ›
Honey Mustard Flame-Grilled Chicken Wrap
per serving · 17g protein · 24g carbs · 9g fat
230 kcal
Jersey Mike's ›
Kid's Sub Turkey (Kids, Default build, white bread)
per sub · 17g protein · 32g carbs · 5g fat
240 kcal
Carl's Jr. ›
Hand-Breaded Chicken Tenders™ (3 pc)
per 3 pc · 25g protein · 13g carbs · 13g fat
260 kcal
Marco's Pizza ›
Italian Chef Salad (Regular, with dressing)
per 1/2 salad · 16g protein · 15g carbs · 13g fat
270 kcal
In-N-Out Burger ›
Cheeseburger Protein Style® (bun replaced with lettuce)
per burger · 16g protein · 11g carbs · 19g fat
280 kcal
Zaxby's ›
Kiddie Finger® with Zax Sauce (Kids)
per serving · 19g protein · 11g carbs · 23g fat
320 kcal
Portillo's ›
Greek Salad with Chicken (without dressing)
per salad · 27g protein · 15g carbs · 16g fat
325 kcal
Papa Johns ›
Fiery Buffalo Chicken Pizza (Large, Original Crust)
per 1 slice · 16g protein · 38g carbs · 12g fat
330 kcal
Pizza Hut ›
Pepperoni Lover's® Pizza (Large, Thin 'N Crispy)
per 1 slice · 16g protein · 29g carbs · 18g fat
340 kcal
BJ's Restaurant ›
Barbeque Chicken Deep Dish Pizza (Personal)
per 1 slice · 19g protein · 44g carbs · 9g fat
350 kcal
The Cheesecake Factory ›
Cream of Chicken Soup (Cup)
per cup · 17g protein · 25g carbs · 25g fat
390 kcal
Dave's Hot Chicken ›
Single Tender (no sides) (Not Hot & Lite Mild Spice)
per tender · 25g protein · 30g carbs · 29g fat
490 kcal
Little Caesars ›
Caesar Wings® Oven Roasted
per 1 order (8 pieces) · 47g protein · 3g carbs · 35g fat
510 kcal
Lightest portions overall
Every item of 150 calories or more, lowest first.
Panda Express ›
Grilled Teriyaki Chicken (Cub Meal)
per kid's portion · 20g protein · 7g carbs · 5g fat
150 kcal
KFC ›
Kentucky Grilled Chicken® Thigh (Kentucky Grilled)
per 1 piece · 17g protein · 0g carbs · 9g fat
150 kcal
Cracker Barrel ›
Uncle Herschel's Favorite (eggs only - meat and sides not included)
per plate · 14g protein · 2g carbs · 9g fat
150 kcal
Cracker Barrel ›
Old Timer's Breakfast (eggs only - meat and sides not included)
per plate · 14g protein · 2g carbs · 9g fat
150 kcal
Cracker Barrel ›
Grandpa's Country Fried Breakfast (eggs only - meat and sides not included)
per plate · 14g protein · 2g carbs · 9g fat
150 kcal
McAlister's ›
Garden Salad (Choose 2 Portion)
per Choose 2 portion · 9g protein · 8g carbs · 10g fat
150 kcal
LongHorn Steakhouse ›
Grilled Mushrooms Only
per steak topping · 6g protein · 9g carbs · 12g fat
150 kcal
Jack in the Box ›
Vanilla Sweet Cream Iced Coffee (Regular)
per regular · 4g protein · 23g carbs · 5g fat
150 kcal
Questions people ask
What is the lowest-calorie fast food meal?
Among items with at least 15 g of protein, Chipotle Steak at 150 calories. The lightest portion of any kind (150+ calories) is Chipotle Steak at 150 calories.
Which fast food chain has the most options under 500 calories?
Wendy's, with 105 items between 150 and 500 calories. Every chain's own low-calorie page is linked from its name above.
Where do these numbers come from?
Each chain's own published nutrition guide, reviewed before import, as of the date on this page. Chains change recipes, so check with the restaurant if it matters.
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