What Fast Food Meal Has the Most Protein? The Surprising Answer

November 29, 2025 •

4 min read

Many people dismiss fast food as a nutritional wasteland, but that's a misconception for those focused on protein intake. A prime example is the fact that some fast food meals can contain over 70 grams of protein, a figure that rivals many protein shakes. So, what fast food meal has the most protein? The answer reveals a powerful contender hidden in plain sight.

Quick Summary

The highest protein fast food meals are typically multi-patty burgers from chains like Wendy's or specialized items from others, delivering significant protein counts. Customizing orders is a key strategy for maximizing protein, though it's important to consider accompanying calories and sodium.

Key Points

Highest Total Protein: Multi-patty burgers, such as Fatburger's Triple King or Wendy's Dave's Triple, contain the most total protein from standard fast food menus.
High Calories and Sodium: The highest protein fast food meals also tend to be very high in calories, fat, and sodium, so they should be consumed in moderation.
Leanest Protein Source: Grilled chicken, especially nuggets from Chick-fil-A, offers an excellent protein-to-calorie ratio for a more health-conscious option.
Smart Customization: Add double meat at chains like Subway or Chipotle to significantly increase protein while controlling other ingredients like sauces and dressings.
Plant-Based Options: Restaurants like Chipotle offer solid plant-based protein meals using items like sofritas and black beans.
Consider the Trade-offs: Always consider the overall nutritional profile, not just the protein count, when choosing a fast food meal for your health goals.

The Undisputed King of Protein: The Multi-Patty Burger

When searching for sheer protein volume, the title often goes to the most meat-heavy option on the menu. While regional variations and limited-time offers exist, a standard top contender is Wendy's Dave's Triple.

Wendy's Dave's Triple: A Protein Powerhouse

Clocking in with a staggering amount of protein, Wendy's Dave's Triple is a strong candidate for the most protein-packed fast food item available on a regular menu.

Protein: Approximately 70-72 grams.
Calories: Over 1,100, which comes with significant fat and sodium.
Considerations: This meal comes with a substantial caloric and fat load. While excellent for hitting a high protein target, it's not a lean choice.

Other High-Protein Contenders

While the Dave's Triple is often the leader for mass-market chains, other restaurants offer similarly high protein counts, especially with customization.

Fatburger XXXL "Triple King" Fatburger: This specialty burger delivers an exceptionally high 129.5 grams of protein, though it is not as widely available as Wendy's.
Burger King Bacon King: Another high-calorie, high-protein burger that can reach significant protein levels, though sources vary on the exact amount. Older versions were cited with up to 70 grams, but newer nutritional information should always be checked.
Chipotle Burrito Bowl: By customizing a bowl with double chicken and black beans, you can easily create a meal with over 50 grams of protein while having more control over sodium and fat content.
McDonald's Double Quarter Pounder with Cheese: This burger offers a solid 48 grams of protein for those who prefer the golden arches.

Customization: The Ultimate Strategy for Maximizing Protein

One of the best ways to control your fast food macros is to customize your order. Simply choosing a standard meal doesn't give you full control, but smart ordering can transform a dish into a protein-focused meal. You can learn more about focusing on lean protein sources and healthy eating from authoritative sources Read about protein and heart health from UC Davis.

Here are some customization tips:

Add Double Meat: At places like Subway or Chipotle, ordering double the protein portion is the most direct way to boost protein content.
Go "Protein Style": Forgo the bun on burgers to cut carbohydrates and calories while keeping the focus on the protein from the meat patties.
Choose Grilled Over Fried: Opting for grilled chicken instead of fried significantly reduces fat and calories, leaving you with a leaner protein source. Chick-fil-A grilled nuggets are a prime example.
Load Up on Lean Sides: Pair a high-protein entree with a side salad or steamed vegetables instead of fries.

A Quick Comparison of High-Protein Fast Food


Item	Restaurant	Protein (g)	Calories	Key Considerations
XXXL "Triple King" Fatburger	Fatburger	129.5	1686	Extremely high protein and calories; not widely available
Dave's Triple	Wendy's	~70-72	~1170	High in fat and sodium; requires caution
Bacon King	Burger King	~70-85	~1458-2100	Very high calories and fat, check latest nutrition data
Double Quarter Pounder w/ Cheese	McDonald's	48	740	Good protein for a mainstream burger
Chicken Burrito Bowl (Customized)	Chipotle	50+	Varies	Highly customizable; allows for more balanced macros
Grilled Chicken Cool Wrap	Chick-fil-A	43	660	High in protein, but higher calories for a wrap
Chicken Teriyaki	Panda Express	41	340	Good protein-to-calorie ratio with controlled options
12-count Grilled Nuggets	Chick-fil-A	38	200	Excellent protein-to-calorie ratio

The Protein-to-Calorie Ratio

While total protein is an important metric, the protein-to-calorie ratio offers a better view of a meal's efficiency. For example, Chick-fil-A's 12-count grilled nuggets have a high protein-to-calorie ratio, providing 38g of protein for just 200 calories. A multi-patty burger offers more total protein but at a much higher caloric cost, making it less efficient for those monitoring their overall energy intake.

Vegetarian and Plant-Based High-Protein Fast Food

Vegetarians also have options for high-protein fast food. The best choices involve legumes, cheese, and plant-based meat alternatives.

Chipotle Sofritas Bowl: A bowl with sofritas (shredded tofu), black beans, and other veggies can provide a substantial amount of plant-based protein.
Burger King Impossible Whopper: Offers a plant-based alternative with a decent protein count, though sodium is still a concern.
Subway Veggie Options: Customizing a veggie sub with extra cheese or a plant-based patty, where available, can increase protein.

Conclusion

While the absolute highest protein crown likely goes to an extra-large, multi-patty burger like the Fatburger XXXL or Wendy's Dave's Triple, these meals are also packed with significant calories, fat, and sodium. For a more balanced approach, customizing orders at places like Chipotle or opting for lean, grilled chicken items at Chick-fil-A or Wendy's can help you hit your protein goals without derailing your diet. By understanding the options and making smart choices, fast food can be a viable source of protein, even for health-conscious individuals.

Frequently Asked Questions

The highest protein fast food meal is likely a specialty item like the XXXL "Triple King" Fatburger, which can contain over 129 grams of protein. For widely available options, a multi-patty burger like Wendy's Dave's Triple is a top contender.

Not necessarily. The highest protein fast food meals, particularly large multi-patty burgers, are often also very high in calories, saturated fat, and sodium. A better approach for balanced nutrition is to choose a lean protein source like grilled chicken.

Yes, you can. Good options include Chick-fil-A's grilled nuggets or a customized Chipotle bowl with grilled chicken, no cheese, and plenty of veggies. These maximize the protein-to-calorie ratio.

The best way to increase protein at Subway is to order a protein bowl (no bread) or a sandwich with double meat. For example, double grilled chicken or double turkey breast will boost your protein significantly.

The Chipotle Sofritas bowl is a great plant-based option, offering a solid protein count from its tofu-based protein, plus black beans. Another option is the Impossible Whopper at Burger King.

Yes, customizing a bowl at Chipotle is one of the best strategies. By adding extra meat, skipping high-fat items like sour cream and queso, and including beans, you can tailor the protein, calorie, and fat content to your needs.

To reduce calories and fat, you can request no cheese, no mayonnaise, and remove the bun (known as 'protein style'). Focusing on the patties and adding extra veggies will maximize protein density.