39 of 90 food orders · Updated
Checkers / Rally's orders under 500 calories
39 Checkers / Rally's orders come in under 500 calories. Here they are, most protein first.
Checkers / Rally's under 500 calories
Every Checkers / Rally's order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 5 PC Classic Wings (Plain) | Sides | 350 | 35 g | 2 g | 23 g |
| 5 PC Classic Wings (Angry Buffalo) | Sides | 360 | 35 g | 3 g | 23 g |
| 5 PC Classic Wings (Medium Buffalo) | Sides | 360 | 35 g | 3 g | 23 g |
| 5 PC Classic Wings (Sweet & Smoky BBQ) | Sides | 430 | 35 g | 19 g | 23 g |
| 5 PC Classic Wings (Lemon Pepper) | Sides | 350 | 31 g | 2 g | 20 g |
| Fry-Seasoned Tender 3PC | — | 410 | 27 g | 33 g | 20 g |
| Boneless Wings (Garlic Parmesan) - 5PC | Sides | 470 | 25 g | 23 g | 31 g |
| Boneless Wings (Lemon Pepper) - 5PC | Sides | 310 | 24 g | 22 g | 14 g |
| Boneless Wings (Plain) - 5PC | Sides | 310 | 24 g | 22 g | 14 g |
| Boneless Wings (Medium Buffalo) - 5PC | Sides | 315 | 24 g | 23 g | 14 g |
| Boneless Wings (Angry Buffalo) - 5PC | Sides | 320 | 24 g | 23 g | 14 g |
| Boneless Wings (Sweet & Smoky BBQ) - 5PC | Sides | 390 | 24 g | 39 g | 14 g |
| 10 PC Chicken Nuggets | — | 500 | 24 g | 28 g | 32 g |
| Bowl of Chili, 12 FO | Entrées | 380 | 23 g | 26 g | 20 g |
| Double Mushroom Swissburger | Burgers | 460 | 22 g | 29 g | 29 g |
| Monsterella Stix, 6 pc. w/ 1 portion cup Marinara | Sides | 420 | 18 g | 29 g | 25 g |
| B.L.T. | Sandwiches & Wraps | 470 | 17 g | 30 g | 42 g |
| Bacon Cheddar Crisp | — | 390 | 16 g | 31 g | 21 g |
| Mushroom Swissburger | Burgers | 330 | 15 g | 29 g | 15 g |
| Crispy Fish Sandwich | Sandwiches & Wraps | 460 | 14 g | 51 g | 23 g |
| All American Cheeseburger | Burgers | 330 | 13 g | 31 g | 18 g |
| Chili Cheeseburger | Burgers | 340 | 13 g | 30 g | 18 g |
| Chili Dog | Sandwiches & Wraps | 360 | 13 g | 28 g | 21 g |
| Monsterella Stix, 4 pc. w/ 1 portion cup Marinara | Sides | 280 | 12 g | 20 g | 17 g |
| Checker/Rallyburger | Burgers | 390 | 12 g | 33 g | 28 g |
| Olive Burger | Burgers | 440 | 12 g | 33 g | 33 g |
| Grilled Hot Dog | Sandwiches & Wraps | 310 | 11 g | 25 g | 18 g |
| Caramel Cheesecake Sundae | Desserts | 460 | 8 g | 73 g | 15 g |
| Strawberry Cheesecake Sundae | Desserts | 470 | 8 g | 77 g | 15 g |
| Fudge Cheesecake Sundae | Desserts | 500 | 8 g | 79 g | 17 g |
| Fries - Medium | Sides | 500 | 7 g | 63 g | 24 g |
| Brookie | Desserts | 380 | 5 g | 48 g | 18 g |
| Fries - Small | Sides | 390 | 5 g | 49 g | 19 g |
| Bacon, 2 Slices | Sides | 70 | 4 g | 1 g | 6 g |
| Wicked Strawberry Soft Serve Cone-Swirl | Desserts | 200 | 4 g | 29 g | 4 g |
| Wicked Strawberry Soft Serve Cone-Classic | Desserts | 230 | 4 g | 33 g | 1 g |
| Soft Serve - Vanilla | Desserts | 130 | 3 g | 20 g | 5 g |
| Apple Pie, 1 | Desserts | 270 | 3 g | 38 g | 12 g |
| Funnel Cake Fries | Desserts | 370 | 2 g | 38 g | 23 g |
The full Checkers / Rally's menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Checkers / Rally's included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures on this page are the values recorded for Checkers / Rally's in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, as compiled in the Cindar restaurant database; the restaurant may have revised them since.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Checkers / Rally's and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Checkers / Rally's; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.