These Are the 20 Best High-Protein Fast Foods, According To Registered Dietitians

Registered dietitians generally don't recommend ordering fast food regularly. However, swearing off fast food completely may not be practical (or desired). One perk of pulling up to a drive-thru menu is that you're likely to find high-protein fast food options.

But let's back up: Why is protein important in the first place? Protein is vital for building strength and satiety. However, having some strategies for ordering high-protein fast food can help prevent you from loading up on other nutritional components, like salt and trans fat, that can turn a nutritious meal into one that isn't the best for your health.

"People often associate fast food with 'bad,' but in reality, eating fast food can be a part of a balanced diet with the help of some mindfulness and intention," says Nicole Bodin, MS, RDN . "Focusing on protein will aid in your fullness lasting a few hours.."

From high-protein, low-calorie fast food salads to meat-and-bun offerings, registered dietitians, these drive-thru options are worth considering.

Related: ‘I’m a Registered Dietitian, and This What a Full Day of High-Protein, High-Fiber Eating Looks Like for Me’

Wait, How Much Protein Do You Need?

Protein needs vary based on sex, age and lifestyle. Generally, people should get about 0.8 grams of protein per kilogram of body weight per day, says Dr. Holiday Durham, Ph.D, MS , a registered dietitian for Amway , or .35 grams per pound of body weight.

"With increased levels of physical activity, more protein may be required to support muscle growth and repair," Dr. Durham says. "As we age, this amount may increase to counteract age-related muscle loss."

Related: These Are the 12 Best High-Fiber Fast Food Orders, According To Registered Dietitians

20 High-Protein Fast Food Options, as Recommended by RDs

1. Starbucks chicken & quinoa protein bowl with black Beans & greens

Nutrition (per order)

• 26 grams of protein
• 314 calories
• 1,080 mg of sodium

Pros : Besides being a high-protein, low-calorie fast food option from the coffee giant, this meal has leafy greens and whole grains, says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health. Dr. Mohr includes protein, leafy greens, and whole grains.

Cons : Dr. Mohr notes the 1,080 mg of sodium. The American Heart Association recommends not consuming more than 2,300 mg of sodium daily but ideally keeping that number at 1,500 mg. This Starbucks dish almost hits that number all in one swing.

2. Subway oven-roasted chicken salad

Nutrition (per order)

• 19 grams of protein
• 150 calories

Pros: Dr. Mohr loves the high-protein content of the salad, which comes courtesy of the chicken. Adding more veggies ups the fiber content, making it filling.

Cons: Dressing choices can determine whether this dish is actually a high-protein, low-calorie fast food pick. "Be smart when choosing dressings to avoid extra calories—oil and vinegar are good options," Dr. Mohr says.

3. Chick-fil-A grilled chicken sandwich

Nutrition (per order)

• 28 grams of protein
• 390 calories
• 770 mg of sodium

Pros : This sandwich is full of lean, grilled protein, so it's lower in fat and calories than fried options, Dr. Mohr explains.

Cons : "Watch out for hidden sugars in sauces you may add," Dr. Mohr says.

4. Chipotle Barbacoa burrito bowl with black beans, pinto beans, chicken and fresh tomato salsa

Nutrition (per order)

• 40 grams of protein
• 335 calories
• 1,070 mg of sodium

Pros: You can choose your protein adventure here. "This dish is high in protein and customizable with toppings, like swapping the rice for double beans for more protein and fiber," Dr. Mohr says.

Cons: It's high in sodium, and Dr. Mohr notes that customizability has downsides. "It can be high in calories and saturated fat, especially with cheese, queso, sour cream and other sauces you can choose," Dr. Mohr says. (Fresh tomato salsa is a safe bet.)

5. Wendy’s grilled chicken ranch wrap

Nutrition (per order)

• 27 grams of protein
• 420 calories
• 1,170 mg of sodium

Pros: Dr. Mohr says Wendy's wrap boasts a ton of protein in a small size.

Cons: It's low in filling fiber (2 grams) and high in sodium.

6. KFC grilled chicken breast

Nutrition (per order)

• 36 grams of protein
• 210 calories
• 710 mg of sodium

Pros : Dr. Mohr says the KFC grilled chicken breast is a higher-protein, lower-fat (7 grams of fat) choice than the fried ones on the menu.

Cons : While not as high in salt as other meals that made this list, the 710 mg of sodium is something to be aware of—ditto for the fact that the grilled chicken breast doesn't have many other nutritional components like fiber or vitamins. Consider eating an apple as a side if you have one on hand.

7. Dunkin’ turkey sausage breakfast sandwich

Nutrition (per order)

• 23 grams of protein
• 470 calories
• 1,080 mg of sodium

Pros: It's a high-protein, low-calorie fast food option that helps you start your day on a solid footing, Dr. Mohr says.

Cons : The high sodium, cholesterol (215 mg) and fat (25 grams) content make it a once-in-a-while food, especially if you have conditions like high blood pressure and cholesterol. Dr. Mohr points out that the English muffin doesn't add to the fiber content. In fact, the whole dish only has one gram of fiber, which can improve digestion, satiety and gut health.

8. McDonald’s Egg McMuffin

Nutrition (per order)

• 16 grams of protein
• 290 calories
• 750 mg of sodium

Pros: McDonald's long-standing menu choice, the egg McMuffin, also fits the bill of a high-protein fast food breakfast choice.

Cons: It's low in fiber (2 grams). "To make a complete meal, add a fresh fruit cup to increase fiber and help make you feel full," Bodin suggests.

9. Chick-fil-A 8-count grilled nuggets

Nutrition (per order)

• 25 grams of protein
• 130 calories
• 440 mg of sodium

Pros: The dish is high in protein, low in fat (3 grams) and not all that high in sodium, especially compared to other picks on this list.

Cons : Again, the fiber is lacking here. "Get veggies and a carb by adding to a salad or a wrap," Bodin says.

10. Starbucks spinach, feta and egg white wrap

Nutrition (per order)

• 290 calories
• 8 grams of fat
• 20 grams of protein

Pros: This dish from the coffee chain is a high-protein way to start a day (alongside your favorite caffeinated beverage)

Cons : There's spinach, but not a ton (the bulk of the fiber likely comes from the wrap). "Add fresh fruit or veggies to help give this meal a little more filling power," Bodin says.

11. In-N-Out protein style double-double

Nutrition (per order)

• 30 grams of protein
• 259 calories
• 1,380 mg of sodium

Pros: "It's high in protein and lower in carbohydrates compared to the regular burger due to the lettuce wrap instead of a bun," Dr. Durham says. "This choice can be personalized with one patty and with or without the bun and an extra tomato slice."

Cons: The high sodium and low fiber.

12. Chick-fil-A spicy southwest salad with grilled chicken

Nutrition (per order)

• 33 grams of protein (with grilled chicken)
• 680 calories
• 1,220 mg sodium

Pros: The various veggies, like peppers and roasted corn, add fiber and nutrients to this dish, which, Dr. Durham says, is one of the highest-protein fast food salad options you'll find.

Cons : Dr. Durham warns that this salad can be high in sodium and calories depending on the amount of dressing.

13. Jimmy John’s turkey Tom unwich (Lettuce wrap)

Nutrition (per order)

• 20 grams of protein
• 300 calories
• 1,000 mg of sodium

Pros: Dr. Durham says that the bread in favor of a lettuce wrap cuts down on carbs and calories. Meanwhile, the turkey is a lean protein source,

Cons: The sodium content is high, and Dr. Durham notes that there's not much fiber. Remember, not all carbs are bad—whole-grain breads boost fiber and even add some protein.

14. Panera Greek yogurt with mixed berries parfait

Nutrition (per order)

• 16 grams of protein
• 250 calories
• 80 mg of sodium

Pros: Dr. Durham loves that this Panera pick is high in protein for a yogurt parfait and doesn't come loaded with sodium. The berries provide an antioxidant boost and some fiber (2 grams).

Cons: People can add on items like granola, which can be high in added sugar. "Check for added sugars and consider choosing plain yogurt or a smaller portion of granola to control sugar intake," Dr. Durham says.

15. Popeyes blackened tenders

Nutrition (per order)

• 43 grams of protein
• 280 calories
• 920 mg of sodium

Pros: Dr. Durham says this order is a high-protein, low-calorie fast food option, especially compared to fried choices.

Cons: It's high in sodium, and Dr. Durham flags the low (as in no) fiber content (0 grams).

16. Wendy’s avocado grilled chicken wrap

Nutrition (per order)

• 13 grams of protein
• 250 calories
• 850 mg of sodium

Pros: You can swap the default fried chicken for leaner grilled and cut down on fat and calories. "It provides some avocado, which has healthy fats," adds Dr. Durham.

Cons: With only 2.3 grams of fiber, it may not be filling for long, Dr. Durham says. You also have to remember to request the grilled chicken.

17. McDonald’s filet-o-fish

Nutrition (per order)

• 16 grams of protein
• 380 calories
• 580 mg of sodium

Pros: The fish provides protein.

Cons: It's fried, low in fiber and relatively high in sodium. "Pair with a side of McDonald's apples or salad to balance the meal," Dr. Durham says.

18. Arby’s Classic Arby’s roast beef sandwich with lettuce and tomato

Nutrition (per order)

• 23 grams of protein
• 360 calories
• 970 mg of sodium

Pros: A solid, lower-calorie choice for people craving red meat as their protein source.

Cons: Dr. Durham flags the high sodium content.

19. Subway grilled chicken protein bowl

Nutrition (per order)

• 35 grams of protein
• 200 calories
• 480 mg of sodium

Pros: "It's lower in calories while providing a generous amount of protein and vegetables with fiber," Dr. Durham says. "It's also lower sodium content than many choices."

Cons: Sauces and dressings can tack on calories, fat and salt.

20. Chik-fil-A egg white grill

Nutrition (per order)

• 27 grams of protein
• 300 calories
• 990 mg of sodium

Pros: "Served on a whole-grain English muffin, this breakfast option has lean protein and whole grains covered," Bodin says.

Cons: It could be more balanced. Bodin recommends requesting a Chik-fil-A fruit cup as a side.

Up Next:

Related: ‘I’m a Registered Dietitian, and This Is My Go-To High-Protein Order at Chick-fil-A'

Sources

• Nicole Bodin, MS, RDN

• Menu. Starbucks .

• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health

• How much sodium should I eat per day? American Heart Association .

• Nutrition & Allergens. Chick-fil-A .

• Nutrition Calculator. Chipotle .

• Menu. Wendy's.

• Full Nutrition Guide. KFC .

• Menu. Dunkin '.

• Nutrition calculator. McDonald's .

• Nutrition Info. In-N-Out .

• Dr. Holiday Durham, Ph.D, MS , a registered dietitian for Amway
• Menu. Panera .
• Popeyes. USA Nutrition Guide .
• Menu. Arby's .