MacroMate Fast Food Hacks by William Hart is free on iOS and Android at macromatefastfoodhacks.com.
Lowest calorie + meaningful protein is the cutting-day grail. Most fast food calorie counts come from carbs and fat with token protein. The orders below flip that — every entry hits 15g of protein OR MORE in under 250 calories, ranked by calorie ascending.
Generated from MacroMate's database of every menu item across 120+ chains. Re-extracted whenever the underlying chain pages update. Each row links to the chain's full goal-tagged build list.
The Full Leaderboard
| # | Chain | Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 1 | Zestia | Char‑Grilled Chicken (4 oz) | 110 | 23 | 0 | 3 |
| 2 | Zestia | Char‑Grilled Chicken (4 oz) (Keto) | 110 | 23 | 0 | 3 |
| 3 | Lions Choice | Original Turkey (No Bun) | 110 | 16 | 0 | 5 |
| 4 | Lions Choice | Original Turkey (No Bun) Keto | 110 | 16 | 0 | 5 |
| 5 | Cookout | Naked Char-Grilled Chicken Breast | 120 | 25 | 1 | 3 |
| 6 | IHOP | Ham Steak | 120 | 21 | 3 | 3 |
| 7 | IHOP | Ham Steak (Low Cal) | 120 | 21 | 3 | 3 |
| 8 | Olive Garden | Grilled Chicken | 130 | 26 | 0 | 3 |
| 9 | QDOBA | Double Pork Carnitas Lettuce Bowl | 135 | 17 | 3 | 5 |
| 10 | IHOP | Egg Substitute Omelette (plain) | 140 | 23 | 2 | 4 |
| 11 | IHOP | Plain Egg Substitute Omelette | 140 | 23 | 2 | 4 |
| 12 | Smoothie King | Chicken Bites - No Sauce | 140 | 20 | 2 | 5 |
| 13 | Smoothie King | Chicken Bites - No Sauce (Low Cal) | 140 | 20 | 2 | 5 |
| 14 | Lions Choice | Original Roast Beef (No Bun) | 140 | 18 | 1 | 6 |
| 15 | Lions Choice | Original Roast Beef (No Bun) Keto | 140 | 18 | 1 | 6 |
| 16 | Baja Fresh | Steak (A La Carte) | 140 | 17 | 1 | 8 |
| 17 | Firehouse Subs | Catering Salad Chopped Deluxe Turkey | 140 | 16 | 10 | 6 |
| 18 | National Coney Island | Side of Turkey Sausage Patties | 140 | 16 | 2 | 8 |
| 19 | Teriyaki Madness | Salmon Teriyaki (no sauce) (Keto) | 150 | 22 | 5 | 4 |
| 20 | Teriyaki Madness | Salmon Teriyaki (no sauce) | 150 | 22 | 5 | 4 |
| 21 | Chipotle | High Protein Cup – Steak | 150 | 21 | 1 | 6 |
| 22 | Sonic | Custom Grilled Chicken Tenders | 150 | 21 | 2 | 3 |
| 23 | QDOBA | Carnitas & Chicken Combo | 150 | 18 | 1 | 8 |
| 24 | Wahoos Fish Tacos | Half‑Size Kale Kai Salad (Fish) | 150 | 17 | 11 | 5 |
| 25 | Firehouse Subs | Catering Salad Chopped Deluxe Chicken | 150 | 16 | 9 | 7 |
| 26 | Buffalo Wild Wings | Naked Tenders (3 count) (Low Cal) | 160 | 38 | 0 | 1 |
| 27 | Buffalo Wild Wings | Naked Tenders (3 count) (Keto) | 160 | 38 | 0 | 1 |
| 28 | Buffalo Wild Wings | Naked Tenders (3 count) | 160 | 38 | 0 | 1 |
| 29 | Smokey Bones | Grilled Bourbon BBQ Chicken Breast (Keto) | 160 | 33 | 0 | 2 |
| 30 | Smokey Bones | Grilled Bourbon BBQ Chicken Breast (Low Cal) | 160 | 33 | 0 | 2 |
| 31 | Smokey Bones | Grilled Chicken (Keto) | 160 | 33 | 0 | 4 |
| 32 | Smokey Bones | Grilled Chicken | 160 | 33 | 0 | 4 |
| 33 | Smokey Bones | Grilled Chicken (Low Cal) | 160 | 33 | 0 | 4 |
| 34 | Smokey Bones | Grilled Bourbon BBQ Chicken Breast | 160 | 33 | 0 | 2 |
| 35 | Cheddar's Scratch Kitchen | Add Grilled Chicken (add-on) | 160 | 32 | 1 | 3 |
| 36 | Subway | Double Grilled Chicken Bowl | 160 | 28 | 2 | 4 |
| 37 | Subway | Grilled Chicken Bowl (Keto) | 160 | 28 | 2 | 4 |
| 38 | El Pollo Loco | Double Chicken Leg Meal | 160 | 24 | 0 | 8 |
| 39 | El Azteco | Cup of De Pollo Soup | 160 | 23 | 2 | 6 |
| 40 | Teriyaki Madness | Salmon Teriyaki (Regular) | 160 | 22 | 10 | 4 |
Related Guides
What is Macro-Friendly Fast Food? The 5 Criteria
The framework MacroMate uses to score every menu item across 120+ 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 →