Nutrition & Calories Guide
Find low-calorie options, high-protein meals, and detailed nutrition data across 109 restaurant chains.
Low-Calorie Picks (under 400 cal)
The lightest options across all menus.
| Item | Restaurant | Calories | Protein | Price |
|---|---|---|---|---|
| Iced Black Tea (Medium) | 7 Brew | 5 | - | $3.49 |
| Iced Green Tea (Medium) | 7 Brew | 5 | - | $3.49 |
| Sparkling Cherry (Medium) | 7 Brew | 5 | - | $4.49 |
| Sparkling Coconut (Medium) | 7 Brew | 5 | - | $4.49 |
| Sparkling Berry (Medium) | 7 Brew | 5 | - | $4.49 |
| Brewed Coffee (Small) | 7 Brew | 5 | - | $1.99 |
| Iced Tea | Applebee's | 5 | - | $3.29 |
| Coffee | Biscuitville | 5 | 0g | $1.79 |
| Fresh-Brewed Coffee | Boston Market | 5 | 0g | $2.29 |
| BK Hot Coffee (Medium) | Burger King | 5 | - | $2.49 |
| Fresh Brewed Iced Tea | Cheddar's Kitchen | 5 | - | $3.29 |
| Iced Tea | Chili's | 5 | - | $3.29 |
| Bottomless Coffee | Cracker Barrel | 5 | - | $2.99 |
| Hot Coffee | Dairy Queen | 5 | - | $1.99 |
| Original Blend Coffee (Medium) | Dunkin' | 5 | - | $2.79 |
| Dark Roast Coffee (Medium) | Dunkin' | 5 | - | $2.79 |
| Green Tea (Medium) | Dutch Bros | 5 | - | $4.25 |
| Coffee | IHOP | 5 | - | $3.49 |
| Original Glazed Coffee (Small) | Krispy Kreme | 5 | - | $2.29 |
| Original Glazed Coffee (Medium) | Krispy Kreme | 5 | - | $2.79 |
High-Protein Picks (25g+)
Best options for post-workout meals and staying full longer.
| Item | Restaurant | Protein | Calories | Price |
|---|---|---|---|---|
| 40-Piece Party Pack | Church's Chicken | 660g | 12400 | $49.99 |
| 24-Piece Party Pack | Church's Chicken | 396g | 7440 | $29.99 |
| 16-Piece Chicken Meal | Church's Chicken | 264g | 4960 | $21.99 |
| 16-Piece Chicken Meal | El Pollo Loco | 340g | 4800 | $18.99 |
| 16-piece Chicken Bucket | KFC | 280g | 4560 | $25.99 |
| Feast | Chicken Express | 250g | 3800 | $32.99 |
| Feast Box | Golden Chick | 240g | 3800 | $34.99 |
| 12-Piece Chicken Meal | Church's Chicken | 198g | 3720 | $17.99 |
| Family Feast | Church's Chicken | 198g | 3720 | $19.99 |
| 16-piece Chicken | Popeyes | 240g | 3680 | $22.99 |
| 12-Piece Chicken Meal | El Pollo Loco | 255g | 3600 | $14.99 |
| 12-piece Chicken Bucket | KFC | 210g | 3420 | $21.99 |
| Krystal Sack (24) | Krystal | 144g | 3120 | $26.99 |
| Family Fiesta Meal | El Pollo Loco | 190g | 2900 | $16.99 |
| 12-piece Chicken | Popeyes | 180g | 2760 | $18.99 |
| Whole Chicken Family Meal | Boston Market | 180g | 2400 | $19.99 |
| 8-Piece Chicken Meal | El Pollo Loco | 170g | 2400 | $10.99 |
| Turkey Family Meal | Boston Market | 150g | 2100 | $23.99 |
| Tender Family Pack | Golden Chick | 150g | 1900 | $19.99 |
| Whole Rotisserie Chicken | Boston Market | 160g | 1120 | $14.99 |
Full Nutrition Data
Visit any restaurant page for complete calorie, protein, carb, and fat breakdowns.
7 Brew99 RestaurantA&W RestaurantsAloha Hawaiian BBQAndy's Frozen CustardApplebee'sArby'sAuntie Anne'sBahama BreezeBaskin-RobbinsBetter Buzz CoffeeBiscuitvilleBoard & BrewBojanglesBoston MarketBuffalo Wild WingsBurger KingCalifornia Pizza KitchenCaptain D'sCaribou CoffeeCarl's Jr.Carrabba's Italian GrillCheckersCheddar's KitchenThe Cheesecake FactoryChick-fil-AChicken ExpressChili'sChipotleChurch's ChickenChuy'sCity BarbequeCook OutCooper's HawkCracker BarrelCrumbl CookiesCulver'sDairy QueenDave's Hot ChickenDel TacoDenny'sDin Tai FungDomino'sDrakesDunkin'Dutch BrosEl Pollo LocoFarmer BoysFazoli'sFirebirds Wood Fired GrillFirehouse SubsFirst WatchFive GuysFreddy'sGlory Days GrillGolden ChickHardee'sThe Human BeanIHOPIn-N-OutJack in the BoxJersey Mike'sJimmy John'sKFCKrispy KremeKrystalLittle CaesarsLong John Silver'sLongHorn SteakhouseMcDonald'sMission BBQNoodles & CompanyOhana Hawaiian BBQOlive GardenOutback SteakhousePanda ExpressPanera BreadPapa John'sPizza HutPopeyesPortillo'sPorto's BakeryRaising Cane'sRed LobsterRed RobinRoostersRosa's CaféRunzaShake ShackSheetzSmoothie KingSonicStarbucksSteak 'n ShakeSubwayTaco BellTaco BuenoTaco TimeTexas RoadhouseTGI FridaysTierra Mia CoffeeTim HortonsTopgolfWaffle HouseWendy'sWhataburgerWhite CastleWingstopZaxby's
Menu Labeling & Nutrition Information
2,000 calories a day is used for general nutrition advice, but calorie needs vary. Full nutrition information — including saturated fat, trans fat, cholesterol, sodium, sugars, and fiber — is available upon request from the restaurant and in the official nutrition guide. Calorie counts shown are approximate and based on official restaurant nutrition data; values may vary by location, preparation, and portion size.