30+ Best Low Calorie Fast Food Options Under 500 Calories

Hey, busy days don’t mean blowing your diet—grab these low calorie fast food picks that are actually yummy and under 500 calories most of the time, packed with protein to keep you going strong!

The Basics of Picking Low-Cal Stuff

First off, low calorie usually means under 500-600 calories per meal, but it’s gotta have good stuff too, like protein to keep you from getting hungry again super quick. Go for things with 20g+ protein from lean stuff. Add fiber from veggies or sides for your tummy. Watch carbs if you’re doing low carb fast food. Swaps like whole grain sandwiches or no sauce can save a bunch of calories. Pick trans fat free fast food and low saturated fat options to keep it heart-friendly.

Best Low-Cal Picks at Each Place

Menus have some solid healthy fast food chains options. These are pretty much always there, with grilled chicken, low cal nuggets, and stuff for everyone, even vegetarians or keto.

Burger King
You can get decent under 500 calories fast food here. The plain Hamburger is only 250 calories with 13g protein – add veggies for extra fiber. Breakfast? Egg & Cheese Croissan’wich is 320 calories. The Grilled Chicken Wrap is 240 calories and 17g protein – perfect high protein pick. Sides like applesauce are just 50 calories.

Chick-fil-A
This place is awesome for protein bowls and low calorie nuggets. Grilled Nuggets are legit the best: 8-piece is 130 calories with 25g protein, or 12-piece is 200 calories with 38g! Grilled Chicken Sandwich is 330 calories, 28g protein. Salads like the Market one (go light on dressing) or yogurt parfait for something sweet-ish but still probiotic.

Chipotle
Great for customizable low calorie burrito bowls. Chicken bowl with light rice, veggies, and salsa can be around 500-600 calories but packed with 70g+ protein if you double chicken. Sofritas (tofu) salad is super low cal for vegans, like 300-400 calories. Add fajita veggies for volume without tons of calories.

Dunkin’
Good for low calorie coffee shop meals. Egg & Cheese English Muffin is around 340 calories, or the veggie Wake-Up Wrap is only 180! Pair with black coffee or something zero cal.

Jack in the Box
Breakfast Jack is 350 calories – not bad for on-the-go.

Jersey Mike’s
Their bowls are killer for no-bread high protein. Chicken philly bowl around 470 calories, 50g+ protein.

KFC
Grilled chicken! A breast is 210 calories, 38g protein. Way better than fried.

McDonald’s
Egg McMuffin 310 calories for breakfast. Plain hamburger 250 calories. Apple slices as a side – super low.

Panda Express
Super Greens with grilled teriyaki chicken – can be under 400 calories if you go light on sauce, tons of protein.

Panera
Salads like Green Goddess Cobb (light dressing) around 500 calories, high protein.

Popeyes
Blackened tenders – 280 calories for 3-piece, 43g protein. Insane!

Starbucks
Turkey Bacon sandwich 230 calories, 17g protein. Egg white bites 170 calories. Oatmeal without sugar for fiber.

Subway
6-inch turkey sub 270 calories, or salads.

Taco Bell
Fresco style soft tacos – chicken one around 150-180 calories. Power bowl with chicken, no rice, extra lettuce.

Wendy’s
Grilled chicken wrap or half salad – easy under 400.

Other spots like Cava or In-N-Out (protein style, no bun) are fire too for sustainable healthy fast food.

Hacks to Make It Even Better

Skip sauces to drop 100+ calories easy. Ask for extra veggies. Use the app to check calories before you order. Portion control – maybe share or get kid sizes.