Guide · Updated 11 September 2026
The highest protein fast food in Australia
The highest protein fast food order in Australia that isn't just a giant portion is five grilled tenders at Oporto. 63.3 grams of protein for 433 calories. Next is a quarter peri peri chicken at Nando's at 52.0 grams for 345, and then Caesar's Palace at Grill'd at 55.0 grams for 595.
Those three are the answer if you want 50 grams of protein and you don't want to spend a whole day's calories getting it. Everything else is below.
Protein for the calories, not protein at any cost
There are two ways to get a lot of protein from fast food. One is to order something with a good ratio. The other is to order something enormous. A Big Arch has 58.8 grams of protein, which is more than the Nando's quarter chicken, but it costs 1,102 calories to get it. That's not a high protein meal, that's a lot of food.
So I rank on protein per 100 calories and I set a floor. Here's the best high protein order at each chain, all with at least 30 grams, best ratio first, from the chains' own figures.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| Assorted Sashimi Sushi Hub | 191 | 799 | 32.1 | 2.3 | 9.9 |
| Quarter PERi-PERi Chicken Nando's | 345 | 1,443 | 52.0 | 14.9 | 0.0 |
| 5 Grilled Chicken Tenders Oporto | 433 | 1,812 | 63.3 | 17.5 | 3.3 |
| Quarter Chicken Red Rooster | 280 | 1,172 | 34.9 | 11.4 | 8.8 |
| Hand-Breaded Chicken Tenders - 5 Piece Carl's Jr. | 420 | 1,757 | 41.0 | 20.0 | 18.0 |
| Caesar's Palace - Panini Grill'd | 595 | 2,489 | 55.0 | 29.0 | 24.6 |
| Saucy Chicken Wings - No Sauce (5 Pack) Domino's | 374 | 1,565 | 34.0 | 24.4 | 5.0 |
| Zinger Protein Bowl KFC | 552 | 2,310 | 44.0 | 28.9 | 27.6 |
| Grilled Chicken Classic Bowl Big Zambrero | 657 | 2,749 | 46.7 | 27.8 | 53.6 |
| Grilled Chicken Bowl Guzman y Gomez | 659 | 2,757 | 43.8 | 20.5 | 74.1 |
| Double Quarter Pounder McDonald's | 844 | 3,531 | 54.2 | 51.6 | 37.9 |
| Double Whopper Hungry Jack's | 847 | 3,544 | 47.4 | 66.3 | 46.6 |
The three that get you 50 grams cheaply
Oporto's five grilled tenders is the best protein order in the country. 433 calories, 63.3 grams, 14.6 grams per 100 calories. That's about as good as it gets outside of plain grilled chicken at home, because it's just the meat with the peri peri on it. The three pack is 260 calories for 38.0 grams if you want less.
Nando's quarter chicken is 345 calories for 52.0 grams. Add a garden salad at 42 calories and you've got a full meal under 400 calories with 53 grams of protein. That's the best post gym meal at any chain.
Caesar's Palace is 595 calories for 55.0 grams and it's a proper burger, not a plate of chicken. If you want to feel like you've had takeaway, that's the one.
The chains where you have to go big
Some chains only reach 50 grams by piling it up. The Double Quarter Pounder is 54.2 grams for 844 calories. The Double Whopper is 47.4 grams for 847. The Big grilled chicken bowl at Zambrero is 46.7 grams for 657, which is actually a decent ratio, but it's a big bowl. The grilled chicken burrito at GYG is 48.3 grams for 773.
None of those are bad if you're bulking. If you're cutting, the tenders and the quarter chicken get you the same protein for half the calories.
The trap orders
The Zinger Protein Bowl has "protein" in the name and it's fine, 44.0 grams for 552 calories, but three pieces of Original Recipe give you 61.2 grams for 705, which is a better deal, and the 1,531 mg of sodium in the bowl is a lot.
The Protein Supreme at Boost is 29.1 grams of protein for 502 calories, which is less protein than a Nando's quarter chicken for more calories, in a drink. It's a fair post gym option if you want a drink. It's not a high protein meal.
And most things called a wrap. The wraps at Maccas and Hungry Jack's are 300 to 700 calories for 15 to 30 grams of protein, because the wrap is a lot of bread. Nando's and Oporto are the exceptions, where the wraps carry over 40 grams.
Sodium comes with it
The high protein orders at fast food chains are mostly the salty ones. Nando's quarter chicken is 971 mg. Red Rooster's quarter chicken is 1,085 mg. KFC's three pieces are 1,220 mg. If you're eating one of these every day, that adds up, and the app shows sodium on every item so you can see it before you order.
FAQ
What fast food has the most protein?
For the calories, five grilled tenders at Oporto at 63.3 grams for 433 calories, and Nando's quarter chicken at 52.0 grams for 345. For the most in one item regardless of calories, a whole chicken at Nando's or Red Rooster, which is over 100 grams and a whole day of food.
What's the best fast food after the gym?
A Nando's quarter chicken and a garden salad, at 387 calories and 53.4 grams of protein. If there's no Nando's, three pieces of KFC Original Recipe or a Grill'd HotBird.
Is McDonald's high in protein?
Not especially. The best ratio is the Quarter Pounder at 31.1 grams for 545 calories, or the Mighty McMuffin at breakfast. To get 50 grams you need a Double Quarter Pounder, which is 844 calories.