Data refreshed 2026-05-14 · 40 items ranked across 110+ chains
Quick Answer: The most protein-efficient fast food order in the entire MacroMate database is Baja Fresh Shrimp (Fajita Style) (Double Protein) at 220 cal / 56g protein (0.255 P:C ratio). The next two: Buffalo Wild Wings Naked Tenders (5 count) (250 cal / 63g, 0.252) and Buffalo Wild Wings Naked Tenders (5 count) (Keto) (250 cal / 63g, 0.252). 40 orders total, all verified, ranked by grams of protein per calorie consumed.
Live leaderboard, real data. Auto-generated from MacroMate's verified Firestore-backed nutrition database. Every entry is a real menu item with macros sourced from the chain's nutrition data. Regenerated whenever the underlying database changes.
Protein-to-calorie (P:C) ratio is the single most important macro metric for cutting. It answers: how many grams of protein do you get per calorie? Higher is better. Anything above 0.10 clears the macro-friendly bar; 0.15+ is elite; 0.20+ is reserved for naked grilled proteins with no breading or sauce.
The leaderboard below is sorted strictly by P:C ratio, ignoring absolute portion size. A 160-calorie order at 38g protein beats a 600-calorie order at 60g protein on efficiency. For absolute protein, see the related guides below.
The Full Leaderboard
| # | Chain | Item | P:C Ratio | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|---|
| 1 | Baja Fresh | Shrimp (Fajita Style) (Double Protein) | 0.255 | 220 | 56 | 3 | 10 |
| 2 | Buffalo Wild Wings | Naked Tenders (5 count) | 0.252 | 250 | 63 | 1 | 1 |
| 3 | Buffalo Wild Wings | Naked Tenders (5 count) (Keto) | 0.252 | 250 | 63 | 1 | 1 |
| 4 | Buffalo Wild Wings | Naked Tenders (3 count) (Low Cal) | 0.237 | 160 | 38 | 0 | 1 |
| 5 | Buffalo Wild Wings | Naked Tenders (3 count) (Keto) | 0.237 | 160 | 38 | 0 | 1 |
| 6 | Buffalo Wild Wings | Naked Tenders (3 count) | 0.237 | 160 | 38 | 0 | 1 |
| 7 | B Good | Chicken Tenders (Grilled) | 0.230 | 300 | 69 | 0 | 9 |
| 8 | Baja Fresh | Steak (Fajita Style) (Double Protein) | 0.229 | 210 | 48 | 2 | 11 |
| 9 | Applebee's | Grilled Chicken Breast (Keto) | 0.216 | 190 | 41 | 0 | 4 |
| 10 | Applebee's | Grilled Chicken Breast (Low Cal) | 0.216 | 190 | 41 | 0 | 4 |
| 11 | Applebee's | Grilled Chicken Breast | 0.216 | 190 | 41 | 0 | 4 |
| 12 | El Charros | Shrimp Fajita Salad (No Shell) | 0.210 | 200 | 42 | 6 | 2 |
| 13 | El Charros | Shrimp Fajita Salad (No Shell) Keto | 0.210 | 200 | 42 | 6 | 2 |
| 14 | Zestia | Char‑Grilled Chicken (4 oz) | 0.209 | 110 | 23 | 0 | 3 |
| 15 | Zestia | Char‑Grilled Chicken (4 oz) (Keto) | 0.209 | 110 | 23 | 0 | 3 |
| 16 | Cookout | Naked Char-Grilled Chicken Breast | 0.208 | 120 | 25 | 1 | 3 |
| 17 | Smokey Bones | Grilled Bourbon BBQ Chicken Breast (Keto) | 0.206 | 160 | 33 | 0 | 2 |
| 18 | Smokey Bones | Grilled Bourbon BBQ Chicken Breast (Low Cal) | 0.206 | 160 | 33 | 0 | 2 |
| 19 | Smokey Bones | Grilled Chicken (Keto) | 0.206 | 160 | 33 | 0 | 4 |
| 20 | Smokey Bones | Grilled Chicken | 0.206 | 160 | 33 | 0 | 4 |
| 21 | Smokey Bones | Grilled Chicken (Low Cal) | 0.206 | 160 | 33 | 0 | 4 |
| 22 | Smokey Bones | Grilled Bourbon BBQ Chicken Breast | 0.206 | 160 | 33 | 0 | 2 |
| 23 | Smoothie King | Gladiator GLP-1 Chocolate | 0.205 | 220 | 45 | 5 | 3 |
| 24 | Smoothie King | Gladiator GLP-1 Strawberry | 0.205 | 220 | 45 | 3 | 3 |
| 25 | Smoothie King | Gladiator GLP-1 Strawberry (Keto) | 0.205 | 220 | 45 | 3 | 3 |
| 26 | Smoothie King | Gladiator GLP-1 Vanilla | 0.205 | 220 | 45 | 3 | 2 |
| 27 | Smoothie King | Gladiator GLP-1 Vanilla (Keto) | 0.205 | 220 | 45 | 3 | 2 |
| 28 | Carrabba's Italian Grill | Tuscan-Grilled Chicken | 0.204 | 270 | 55 | 0 | 5 |
| 29 | Cheddar's Scratch Kitchen | Add Grilled Chicken (add-on) | 0.200 | 160 | 32 | 1 | 3 |
| 30 | Olive Garden | Grilled Chicken | 0.200 | 130 | 26 | 0 | 3 |
| 31 | Tijuana Flats | Double Shrimp Lettuce Bowl | 0.200 | 405 | 81 | 11 | 4 |
| 32 | Art And Jakes | Tuxedo Ahi Tuna Salad | 0.195 | 420 | 82 | 7 | 2 |
| 33 | Olive Garden | Sautéed Shrimp | 0.194 | 170 | 33 | 1 | 4 |
| 34 | Chick-fil-A | 12 Piece Grilled Chicken Nuggets (Keto) | 0.190 | 200 | 38 | 2 | 5 |
| 35 | Chick-fil-A | 12 Piece Grilled Chicken Nuggets | 0.190 | 200 | 38 | 2 | 5 |
| 36 | Chick-fil-A | 12 Piece Grilled Chicken Nuggets (Cutting) | 0.190 | 200 | 38 | 2 | 5 |
| 37 | Art And Jakes | Double Shrimp Avocado Salad | 0.189 | 445 | 84 | 14 | 9 |
| 38 | Biscuitville | Grilled Chicken Breast | 0.186 | 280 | 52 | 0 | 6 |
| 39 | Urgies Cheesesteak | Chicken Cheesesteak (No Bun, No Cheese) | 0.186 | 280 | 52 | 0 | 6 |
| 40 | Zestia | Mixed Grill Plate (2× Chicken & Salad) | 0.184 | 250 | 46 | 8 | 7 |
Related Guides
What is Macro-Friendly Fast Food? The 5 Criteria
The framework MacroMate uses to score every menu item across 110+ chains.
Read more →Macro-Friendly Fast Food Tier List
Every chain ranked S-tier through C-tier across the same 5 criteria.
Read more →Cheapest High-Protein Fast Food
The protein-per-dollar leaderboard — same database, different ranking.
Read more →