16 Australian chains · ranked · Australia
Under 500 caloriesranked by protein
Everything on the menu at 500 kcal or less, ranked by protein - so the list starts with the ones that are actually worth the calories rather than the ones that are simply small. Top of the list: Quarter PERi-PERi Chicken at Nando's, 52.0 g of protein for 345 kcal.
| Rank · item | Chain | Protein g | kcal | Per 100 kcal | Fat g | Carbs g |
|---|---|---|---|---|---|---|
| 1 Quarter PERi-PERi Chicken Chicken | Nando's | 52.0 | 345 | 15.1 | 14.9 | 0.0 |
| 2 1/4 Flame Grilled Chicken Flame Grilled Chicken | Oporto | 44.0 | 365 | 12.1 | 19.5 | 1.5 |
| 3 Oscar Piastri Chicken Burger Chicken & HFC Burgers | Grill'd | 43.4 | 490 | 8.9 | 22.2 | 29.7 |
| 4 Sweet Chilli Chicken Chicken & HFC Burgers | Grill'd | 43.1 | 492 | 8.8 | 16.9 | 38.3 |
| 5 Zen Hen Chicken & HFC Burgers | Grill'd | 43.1 | 497 | 8.7 | 19.9 | 32.5 |
| 6 Cali Green Goddess Wraps | Grill'd | 42.5 | 490 | 8.7 | 17.3 | 39.6 |
| 7 HotBird Chicken & HFC Burgers | Grill'd | 42.3 | 402 | 10.5 | 11.8 | 27.2 |
| 8 Superpower Salad Salads | Grill'd | 42.3 | 459 | 9.2 | 22.4 | 21.6 |
| 9 Chicken Dynamic Burger Kids | Grill'd | 42.3 | 495 | 8.5 | 20.9 | 30.9 |
| 10 The Honey'd Hen Salad Salads | Grill'd | 41.2 | 447 | 9.2 | 20.6 | 23.3 |
| 11 PERinaise Classic Burger Burgers, Wraps & Pitas | Nando's | 41.0 | 496 | 8.3 | 16.9 | 42.5 |
| 12 4 PERi-PERi Tenders Chicken | Nando's | 39.6 | 220 | 18.0 | 6.5 | 0.7 |
| 13 Chicken & Fetta Salad Rappas & Bowls | Oporto | 38.2 | 465 | 8.2 | 24.8 | 19.8 |
| 14 Grilled Chicken Tenders Flame Grilled Chicken | Oporto | 38.0 | 260 | 14.6 | 10.5 | 2.0 |
| 15 Portuguese Salad with Chicken Rappas & Bowls | Oporto | 37.0 | 380 | 9.7 | 21.0 | 8.5 |
| 16 Avo Goodness Wrap Burgers, Wraps & Pitas | Nando's | 36.8 | 466 | 7.9 | 18.0 | 37.5 |
| 17 Quarter Chicken Chicken | Red Rooster | 34.9 | 280 | 12.5 | 11.4 | 8.8 |
| 18 Saucy Chicken Wings Wings, Tenders & Nuggets | Domino's | 34.0 | 374 | 9.1 | 24.4 | 5.0 |
| 19 Napoletana Grilled Chicken Chicken | Hungry Jack's | 32.2 | 421 | 7.6 | 32.4 | 33.5 |
| 20 Assorted Sashimi Sashimi & Salads | Sushi Hub | 32.1 | 191 | 16.8 | 2.3 | 9.9 |
| 21 Healthy Fried Chicken Tenders Sides & Bites | Grill'd | 31.2 | 457 | 6.8 | 21.3 | 33.8 |
| 22 Bacon Brekkie Bowl Breakfast | Guzman y Gomez | 30.8 | 427 | 7.2 | 29.1 | 10.5 |
| 23 Deluxe Mighty McMuffin Breakfast | McDonald's | 30.2 | 485 | 6.2 | 26.4 | 30.1 |
| 24 Shredded Beef Brisket Quesadilla Nachos & Quesadillas | Guzman y Gomez | 29.9 | 474 | 6.3 | 24.3 | 33.5 |
| 25 Grilled Chicken Quesadilla Nachos & Quesadillas | Guzman y Gomez | 29.8 | 458 | 6.5 | 22.4 | 33.7 |
| 26 Mighty McMuffin Breakfast | McDonald's | 29.7 | 442 | 6.7 | 21.7 | 30.8 |
| 27 Steak & Egg Brekkie Sub Breakfast | Subway | 29.6 | 460 | 6.4 | 14.8 | 48.8 |
| 28 Crispy Chicken Strips (3pc) Snacks | Oporto | 29.0 | 466 | 6.2 | 26.0 | 28.0 |
| 29 Chicken & Bacon Ranch Subs | Subway | 28.9 | 466 | 6.2 | 21.0 | 39.1 |
| 30 Zinger Toastie Breakfast | KFC | 28.8 | 451 | 6.4 | 18.5 | 40.8 |
| 31 BBQ Brekky Wrap Breakfast | Hungry Jack's | 28.7 | 444 | 6.5 | 23.9 | 28.2 |
| 32 Pieces Wicked Boneless Chicken | KFC | 28.2 | 343 | 8.2 | 17.3 | 18.4 |
| 33 Grilled Chicken with Bacon & Cheese Chicken | Hungry Jack's | 28.0 | 418 | 6.7 | 21.7 | 27.4 |
| 34 Peri Peri-Style Chicken Subs | Subway | 27.9 | 378 | 7.4 | 10.4 | 41.6 |
| 35 Chicken & Bacon Ranch Wrap Wraps | Subway | 27.8 | 499 | 5.6 | 24.7 | 40.4 |
| 36 Paella Grande Salads & Bowls | Nando's | 27.6 | 428 | 6.4 | 4.4 | 67.0 |
| 37 McWings Chicken & Wraps | McDonald's | 27.5 | 480 | 5.7 | 30.2 | 20.6 |
| 38 Mini Me Chicken Bites with Water Kids | Grill'd | 27.3 | 473 | 5.8 | 18.6 | 47.4 |
| 39 Mini Me Chicken Bites with Juice Kids | Grill'd | 27.3 | 473 | 5.8 | 18.6 | 47.4 |
| 40 Flamin' Hot Nachos with Rotisserie-Style Chicken Sides & Snacks | Subway | 27.2 | 486 | 5.6 | 27.4 | 33.4 |
Where an item comes in several sizes, the smallest or default option is used here - the item page lists every size, and one product's size ladder appears once rather than three times, so the list is 40 different things. "Per 100 kcal" is the protein-density score behind the app's S to F stamps: higher means more protein for the calories.
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