Which Fast Food Has the Highest Protein?

November 28, 2025 •

3 min read

According to nutrition experts, some fast food items can deliver over 40 grams of protein, making them viable options for a high-protein diet. This surprising fact highlights that meeting your protein macros is possible even when grabbing a quick meal, but it requires knowing which fast food has the highest protein and which choices to avoid.

Quick Summary

This article explores the fast-food items with the highest protein content, comparing options from popular chains like Chick-fil-A, Chipotle, and McDonald's. It covers grilled and plant-based choices, offering a guide for making smart, protein-focused decisions on the go.

Key Points

Chick-fil-A Offers Lean Protein Power: Grilled Chicken Nuggets from Chick-fil-A deliver a high dose of protein with minimal calories, with a 12-count providing 38g.
Customize for Maximum Protein at Chipotle: A Steak Burrito Bowl can be customized to contain a significant amount of protein (46–67g), making it a flexible and high-protein option.
Beef Burgers Pack a Punch (with a Catch): Burger King's Double Whopper is a protein heavyweight (50g), but it comes with a high-calorie and fat count that should be considered.
Choose Grilled to Reduce Calories: Prioritizing grilled over fried meats is a key strategy for increasing your protein intake while keeping total calories and fat in check.
Modify Your Order for Healthier Gains: Simple adjustments, like asking for 'protein style' (lettuce wrap) or light dressing, can significantly improve the nutritional profile of your fast-food meal.

Top Protein-Packed Fast Food Meals

Eating fast food and hitting your protein goals is not an oxymoron. While often associated with high fat and calorie counts, many popular chains offer menu items packed with protein, especially those featuring grilled chicken or multiple beef patties. Opting for items with lean proteins and minimal heavy sauces can make a significant difference in a meal's overall nutritional value. The key is to be a selective and informed consumer, and this guide can help you navigate the menus of some of the most popular restaurants.

Leading the Pack: Top High-Protein Options by Restaurant

Chick-fil-A

Chick-fil-A is often a go-to for those seeking healthier fast-food alternatives due to its emphasis on grilled chicken. A standout item is the 30-piece Grilled Chicken Nuggets, which can deliver nearly 100 grams of protein, though a more common order like the 12-count still offers a very respectable 38 grams. For a different texture, the Cool Wrap is also a protein powerhouse, boasting 43 grams of protein. These items showcase how lean protein can be leveraged effectively in a fast-food setting.

Chipotle

At Chipotle, the customizable nature of the menu allows for fine-tuning your meal to maximize protein. The Steak Burrito Bowl is a fan-favorite for a reason, delivering between 46 and 67 grams of protein depending on your customization. Chipotle's plant-based protein options are also considerable, with a Black Bean Burrito Bowl offering 17-25 grams of protein and additional fajita veggies providing more fiber without extra meat.

Burger King

For those who prefer beef, Burger King has a powerful entry. The Double Whopper packs a whopping 50 grams of protein, albeit with higher calories and fat than other options. To keep it slightly leaner, the Impossible Whopper offers a plant-based alternative with a solid 24 grams of protein, proving that Burger King offers variety for different dietary preferences.

Tips for Making Smart Protein Choices

Prioritize Grilled Over Fried: This simple rule can significantly reduce your fat and calorie intake while keeping protein high. Grilled chicken items, available at most chains, are a perfect example.
Load Up on Veggies: Adding extra vegetables not only provides more nutrients and fiber but also increases the volume of your meal, helping you feel fuller for longer.
Use Condiments Sparingly: High-fat, creamy sauces and dressings can add a surprising amount of calories. Opt for salsa, mustard, or a light vinaigrette instead.
Consider a Protein Style: Many burger joints now offer a "protein style" or lettuce-wrapped option. For instance, In-N-Out's Protein-Style Double-Double provides 33 grams of protein with lower carbs.

Comparison Table: High-Protein Fast Food Options


Restaurant	Menu Item	Protein (g)	Calories	Modifications
Chick-fil-A	12-count Grilled Nuggets	38	200	N/A
Chipotle	Steak Burrito Bowl	46–67	~675	Choose brown rice, double protein
Burger King	Double Whopper	50	940	No mayo
Wendy's	Southwest Avocado Chicken Salad	41	420	Light dressing
Taco Bell	Cantina Chicken Bowl	~35	~560	Double chicken, no sour cream
Subway	Oven-Roasted Turkey (6-inch)	~25	~310	Double meat, whole wheat bread

Maximizing Your Protein Order

When reviewing the table above, it becomes clear that not all protein grams are created equal. The overall calorie and fat content are critical factors to consider. For example, while the Burger King Double Whopper offers a very high amount of protein, it comes with a significantly larger caloric load than the Chick-fil-A grilled nuggets. For those focused on a calorie-conscious high-protein diet, lean options like grilled chicken from Chick-fil-A or a customized bowl from Chipotle will be more beneficial.

Furthermore, restaurant nutrition calculators can be a powerful tool for building a high-protein meal tailored to your needs. Both Chipotle and Panera Bread offer online calculators that allow you to see how different ingredients and quantities impact the total protein count.

Conclusion

While fast food is not the ultimate solution for a diet centered on nutrition, it is absolutely possible to find and order high-protein meals that can fit into a healthy lifestyle. With informed choices and minor adjustments—like opting for grilled meat, choosing lean proteins, and being mindful of high-calorie sauces—you can turn a fast-food trip into a strategic opportunity to fuel your body with the protein it needs. Next time you're on the go and need a quick meal, remember that the highest protein options are often a smart modification away. For more detailed nutritional breakdowns, it's always best to consult the restaurant's official website or a trusted nutrition resource like Health.com.

Frequently Asked Questions

While it varies by customization, one of the highest protein fast food items is the 30-count Grilled Chicken Nuggets from Chick-fil-A, which contains nearly 100 grams of protein. Other items like Burger King's Double Whopper also offer a high protein count.

Chains that offer grilled chicken, steak, and customizable salads or bowls are best for a high-protein diet. Chick-fil-A, Chipotle, and Wendy's are often recommended for their range of grilled and lean protein options.

Yes, you can eat fast food and still lose weight by making informed choices. Focusing on high-protein, lower-calorie options, and being mindful of portion sizes and high-fat condiments is key to fitting fast food into a weight loss plan.

For breakfast, options like McDonald's Egg McMuffin, Starbucks' Spinach & Feta Egg White Wrap, or a protein-rich bowl from a cafe like Panera Bread offer substantial protein to start your day.

Chipotle is a great choice for plant-based protein with their Black Bean Burrito Bowl. Burger King also offers the Impossible Whopper, providing a solid protein boost from a plant-based patty.

To increase protein, ask for double meat or chicken on your sandwich or salad. For customizable bowls, like at Chipotle, you can easily add more protein-rich ingredients like beans or double portions of meat.

While high in protein, many fast-food meals can still be high in sodium, saturated fat, and calories. Making mindful choices like opting for grilled, lean meats and limiting sauces can improve the overall health profile of your meal.