Original research · 29 chains · official data

Fast Food Protein and Sodium Study 2026

The highest-protein orders under 500 calories, and the saltiest signature items

We ran every main dish and every build-your-own combination at 29 US restaurant chains through the same engine that powers our calculators, using each chain's own published nutrition figures. Published October 24, 2026.

Read the key findingsDownload the data (CSV)
#1 most protein under 500 caloriesTexas RoadhouseUSDA Choice Sirloin - 11 oz.84 g protein460 calories1,020 mg sodiumOpen this order in the calculator →

At a glance

Key Findings

  1. 84 gprotein for 460 calories

    The highest-protein order under 500 calories is Texas Roadhouse's USDA Choice Sirloin - 11 oz.: 84 g of protein for 460 calories. Second is KFC: 2 × Kentucky Grilled Chicken® Breast, with 76 g for 420 calories.

  2. 17 of 29chains reach 40 g of protein

    At 17 of the 29 chains, you can get at least 40 g of protein without going over 500 calories.

  3. 5 of 10top orders are build-your-own

    5 of the top 10 are build-your-own orders, and every one of them doubles the protein.

  4. 12 gbest under 500 cal at Sweetgreen

    Sweetgreen comes last: only 1 of the 26 Sweetgreen main dishes we counted comes in under 500 calories, and the best of them has 12 g of protein.

  5. 22 of 28signature items top half a day's sodium

    22 of 28 signature items carry more than half a day's sodium (1,150 mg) on their own, and 3 go past the full 2,300 mg daily value: the Panda Express Orange Chicken and Beijing Beef plate (2,525 mg), the Raising Cane's Box Combo (2,360 mg) and the QDOBA chicken burrito with queso (2,340 mg). The median is 1,405 mg.

  6. 6,380 mgsaltiest dish, 2.8× the daily value

    The saltiest single dish in the study is Buffalo Wild Wings' 10 count Original Chicken Dippers at 6,380 mg, 2.8 times the daily value.

Ranking 1 · Protein

The Highest-Protein Order Under 500 Calories at Each Chain

One main dish per chain, no sides, drinks or desserts. Hover or tap a bar to see the order; every row in the table opens that exact order in our calculator.

  1. Gold · #1Texas Roadhouse84 g protein460 calories · 18.3 g per 100 calUSDA Choice Sirloin - 11 oz.
  2. Silver · #2KFC76 g protein420 calories · 18.1 g per 100 cal2 × Kentucky Grilled Chicken® Breast
  3. Bronze · #3Chipotle72 g protein490 calories · 14.7 g per 100 calBowl: Black Beans, double Chicken
  1. Texas Roadhouse84 g
  2. KFC76 g
  3. Chipotle72 g
  4. Chili's66 g
  5. Bibibop66 g
  6. Costa Vida65 g
  7. Buffalo Wild Wings61 g
  8. Cava58 g
  9. Pizza Hut54 g
  10. Moe's52 g
  11. Subway49 g
  12. Popeyes47 g
  13. Panda Express46 g
  14. Qdoba45 g
  15. Wawa44 g
  16. Sheetz41 g
  17. Chick-fil-A40 g
  18. Raising Cane's36 g
  19. Culver's36 g
  20. SONIC35 g
  21. Wingstop30 g
  22. In-N-Out30 g
  23. Olive Garden29 g
  24. Taco Bell28 g
  25. Arby's26 g
  26. Five Guys25 g
  27. Dunkin'22 g
  28. Domino's21 g
  29. Sweetgreen12 g

Full Protein Ranking

Highest-protein order under 500 calories at each chain
#RestaurantOrderProteinCaloriesProtein per 100 calSodium
1Texas RoadhouseUSDA Choice Sirloin - 11 oz.84 g46018.3 g1,020 mg
2KFC2 × Kentucky Grilled Chicken® Breast76 g42018.1 g1,420 mg
3ChipotleBowl: Black Beans, double Chicken72 g49014.7 g830 mg
4Chili'sSurf & Turf Sirloin, 10 oz66 g45014.7 g1,760 mg
5BIBIBOP Asian GrillBibicup: Crispy Romaine, double Spicy Chicken, Eggs66 g48313.6 g1,940 mg
6Costa VidaBaja Bowl: Black Beans, double Grilled Chicken, Cotija Cheese65 g48513.4 g—
7Buffalo Wild Wings5 count Grilled Chicken Dippers61 g26023.5 g1,910 mg
8CAVABowl: Baby Spinach, double Grilled Steak, Tzatziki, Crumbled Feta, Yogurt Dill, Greek Goddess58 g49011.8 g1,120 mg
9Pizza Hut6 × Naked - Traditional Bone-In Wing54 g48011.3 g960 mg
10Moe'sBurrito Bowl: Black Beans, double White Meat Chicken, Queso add-on, small, Grilled Onions and Peppers, Oaxaca Cheese52 g48510.7 g1,370 mg
11Subway6" Sub: Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce49 g5009.8 g1,090 mg
12PopeyesTenders - Blackened, 5 pc47 g28016.8 g1,430 mg
13Panda ExpressBowl: Super Greens, Grilled Teriyaki Chicken46 g46010.0 g1,270 mg
14QDOBASalad: Romaine for Salad, Black Beans, double Pork Carnitas, Shredded Cheese45 g4859.3 g1,640 mg
15WawaShorti hoagie: Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie44 g43010.2 g2,080 mg
16SheetzProtein Parm Sub - Half41 g4608.9 g1,520 mg
17Chick-fil-A12 ct Chick-fil-A® Nuggets40 g38010.5 g1,820 mg
18Raising Cane's3 × Chicken Finger36 g3909.2 g690 mg
19Culver'sGrilled Chicken Sandwich36 g4807.5 g1,280 mg
20SONIC Drive-InCrispy Tenders (5 pc.)35 g4308.1 g1,210 mg
21Wingstop3 × Plain (tender)30 g4207.1 g1,410 mg
22In-N-Out BurgerDouble-Double® Protein Style® (lettuce instead of bun)30 g4606.5 g1,390 mg
23Olive GardenShrimp Scampi29 g4905.9 g1,120 mg
24Taco BellBreakfast Quesadilla - Steak28 g5005.6 g1,290 mg
25Arby'sHam & Swiss Melt26 g3806.8 g1,370 mg
26Five GuysBurger: Hamburger Patty, Cheese (1 slice), Bacon (2 pieces), no bun25 g4425.7 g560 mg
27Dunkin'Turkey Sausage Sandwich on English Muffin22 g4604.8 g1,040 mg
28Domino'sExtravaganZZa, Extra Large · 1 slice (1/8 pizza, hand tossed)21 g5004.2 g1,220 mg
29SweetgreenSuper Green Goddess12 g4652.6 g1,230 mg

Ranking 2 · Sodium

Sodium in Each Chain's Signature Item

One well-known main dish per chain, as the chain lists it, against the FDA daily value of 2,300 mg for a whole day.

  • Over the full daily value (2,300 mg)
  • Over half a day (1,150 mg)
  • Under half a day
  1. Panda Express2,525 mg
  2. Raising Cane's2,360 mg
  3. Qdoba2,340 mg
  4. KFC2,160 mg
  5. Moe's2,104 mg
  6. Wingstop2,100 mg
  7. Bibibop2,015 mg
  8. Buffalo Wild Wings1,900 mg
  9. Wawa1,860 mg
  10. Cava1,810 mg
  11. In-N-Out1,670 mg
  12. Chipotle1,610 mg
  13. Chick-fil-A1,470 mg
  14. Popeyes1,440 mg
  15. Sheetz1,370 mg
  16. SONIC1,360 mg
  17. Pizza Hut1,300 mg
  18. Sweetgreen1,265 mg
  19. Olive Garden1,210 mg
  20. Taco Bell1,210 mg
  21. Chili's1,200 mg
  22. Subway1,190 mg
  23. Arby's970 mg
  24. Domino's950 mg
  25. Dunkin'900 mg
  26. Five Guys891 mg
  27. Culver's700 mg
  28. Texas Roadhouse560 mg

Full Sodium Ranking

Sodium in each chain's signature item
#RestaurantSignature itemSodium% daily valueCalories
1Panda ExpressOrange Chicken and Beijing Beef plate2,525 mg110%1,605
2Raising Cane'sBox Combo2,360 mg103%1,270
3QDOBAChicken burrito with queso2,340 mg102%955
4KFCKFC® Famous Bowl2,160 mg94%590
5Moe'sChicken burrito with queso2,104 mg91%825
6Wingstop10 × Lemon Pepper (classic wing)2,100 mg91%1,200
7BIBIBOP Asian GrillChicken bowl with purple rice and Yum Yum2,015 mg88%860
8Buffalo Wild Wings10 Count Bone-In Wings + Medium1,900 mg83%770
9WawaShorti Roll + Breaded Chicken Parmesan Hoagie, Shorti1,860 mg81%620
10CAVAChicken + Rice Bowl1,810 mg79%700
11In-N-Out BurgerDouble-Double®1,670 mg73%610
12ChipotleClassic chicken bowl1,610 mg70%660
13Chick-fil-AChick-fil-A® Chicken Sandwich1,470 mg64%420
14PopeyesClassic Chicken Sandwich1,440 mg63%700
15SheetzBoss Bacon Burger1,370 mg60%620
16SONIC Drive-InSONIC® Cheeseburger with Ketchup & Mayo1,360 mg59%700
17Pizza Hut2 slices of large Hand Tossed pepperoni1,300 mg57%640
18SweetgreenHarvest Bowl1,265 mg55%760
19Olive GardenFettuccine Alfredo1,210 mg53%1,220
20Taco BellCrunchwrap Supreme®1,210 mg53%530
21Chili'sOldtimer Burger with Cheese1,200 mg52%850
22Subway6" turkey on multigrain1,190 mg52%365
23Arby'sClassic Roast Beef970 mg42%360
24Domino's2 slices of a medium hand tossed pepperoni950 mg41%420
25Dunkin'Bacon, Egg and Cheese on English Muffin900 mg39%420
26Five GuysHamburger with lettuce, tomato, pickles, ketchup + mustard891 mg39%885
27Culver'sButterBurger® Cheese, Single700 mg30%460
28Texas RoadhouseUSDA Choice Sirloin - 6 oz.560 mg24%250

Ranking 3 · Sodium

The Saltiest Main Dish at Each Chain

The single menu item with the most sodium at each chain with a fixed menu (build-your-own chains have no fixed dishes to compare). Platters and whole large pizzas meant for sharing are left out.

Saltiest main dish at each chain
#RestaurantDishSodium% daily valueCalories
1Buffalo Wild Wings10 count Original Chicken Dippers6,380 mg277%1,910
2Chili'sNashville Hot Crispy Crispers, 6 Count6,270 mg273%1,710
3Texas RoadhouseGrilled Shrimp Dinner (12 Shrimp)4,520 mg197%700
4Culver'sBuffalo Chicken Tenders, 8 Piece4,030 mg175%1,070
5Arby'sSpicy Angus Cheesesteak Half Pound3,950 mg172%1,320
6WingstopCajun (chicken sandwich)3,940 mg171%640
7PopeyesSweet & Spicy Bone-In Wings, 6 pc3,810 mg166%870
8Olive GardenChicken Tortelloni Alfredo3,720 mg162%1,980
9SheetzItalian Deli Salad3,610 mg157%840
10Raising Cane'sCaniac Combo3,480 mg151%1,810
11SweetgreenChicken Jalapeño Ranch3,460 mg150%1,320
12Domino'sItalian Oven-Baked Sandwich (whole)3,040 mg132%840
13Chick-fil-A10 ct Chick-fil-A Chick-n-Strips®2,870 mg125%1,020
14WawaHoney Hot Breaded Chicken Mac & Cheese Bowl2,660 mg116%730
15Pizza HutMeat Lover's® - Pizza Hut Melt2,580 mg112%1,080
16SONIC Drive-InDeluxe Teriyaki SONIC Smasher™ (Triple)2,490 mg108%940
17KFCKFC® Famous Bowl2,160 mg94%590
18Dunkin'Double Sausage Breakfast Sandwich1,980 mg86%900
19In-N-Out BurgerDouble-Double®1,670 mg73%610
20Taco BellGrilled Cheese Burrito - Steak1,500 mg65%680

Method

How We Did It

The Data

Every figure comes from the chain's own published nutrition information, the same data behind our calculators (dated October 2026). Each chain's page links to its source. We did not estimate or round anything beyond what the chains publish. More on our sources in how we source data.

Highest-Protein Order

  • An order is one main dish: a single menu item, a piece count the chain sells (wings, tenders, chicken pieces or pizza slices), or one custom build.
  • For build-your-own chains (BIBIBOP Asian Grill, CAVA, Chipotle, Costa Vida, Five Guys, Moe's, Panda Express, QDOBA, Subway and Wawa), we checked every combination the calculator allows and kept the one with the most protein at or under 500 calories: one portion of each ingredient, and up to two portions of protein where the chain sells a double.
  • Sides, drinks, desserts, kids' meals, limited-time items and regional items are not counted. Salads are left out where the chain lists the dressing separately, because the salad alone undercounts.
  • Ties go to the order with fewer calories, then less sodium.

Signature Items and Sodium

  • We picked one well-known main dish per chain, without sides or drinks. Where a chain sells its food mainly as plates or combos, we used one (Panda Express plate, Raising Cane's Box Combo).
  • The daily value for sodium is 2,300 mg, as set by the US Food and Drug Administration.

Chains Left Out

  • MOD Pizza: MOD Pizza publishes calories only. Not in either ranking.
  • Costa Vida: Costa Vida publishes calories, fat, carbs and protein but not sodium. Not in the sodium ranking.

Limits

Restaurant food is made by hand, so real portions vary. Recipes change, and some items vary by location. Numbers are as published by each chain on the date shown on its calculator page.

For writers and researchers

Use This Data

You are welcome to quote, chart or republish these findings. Please credit TrayFacts and link to this page. The full rankings are in the CSV download. For questions or a custom cut of the data, email [email protected].

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Suggested citation

TrayFacts, "Fast Food Protein and Sodium Study 2026", October 24, 2026, https://trayfacts.com/research/fast-food-protein-sodium-study/