127 chains · 9,357 orders · Updated October 8, 2026

Restaurant meals under 500 calories

9,357 orders under 500 calories at 127 chains, with the most protein-packed picks at each.

Casual Dining

🍴 Applebee's

27 of 126 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken Breast (with steamed broccoli)High protein, lower cal	—	380	47 g	14 g	14 g
Kids Chicken Taco^†	Sandwiches & Wraps	220	20 g	19 g	6 g
Kids Chicken Tenders^†	—	290	18 g	19 g	15 g

🍔 Big Boy

129 of 275 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Breakfast Western Omelette Egg Substitute^†	—	430	41 g	13 g	24 g
Breakfast Ham and Cheese Omelette Egg Substitute^†	—	380	40 g	11 g	22 g
Dinner Carved Turkey no sides^†	—	400	40 g	34 g	14 g

🍺 BJ's Restaurant & Brewhouse

116 of 276 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Lunch Lemon Thyme Chicken^†	—	490	45 g	39 g	16 g
Kids Grilled Chicken^†	—	220	39 g	0 g	6 g
Blackened Shrimp^†	Sides	250	35 g	4 g	10 g

🥞 Black Bear Diner

69 of 213 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Roasted Turkey	—	470	66 g	19 g	12 g
1 Egg Breakfast	—	440	35 g	6 g	31 g
Vegetarian Omelette	—	450	34 g	16 g	27 g

🥞 Bob Evans

97 of 165 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled to Perfection Chicken^†	—	270	55 g	2 g	4 g
Grilled Chicken Breast^†	—	460	33 g	25 g	26 g
Lemon Pepper Sole Fillets^†	—	380	28 g	25 g	18 g

🐟 Bonefish Grill

35 of 77 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken & Shrimp^†	—	390	76 g	1 g	9 g
Sirloin & Shrimp^†	—	350	64 g	2 g	9 g
Filet & Shrimp^†	—	380	64 g	1 g	13 g

🍗 Buffalo Wild Wings

23 of 131 food orders under 500 calories · see all

Item	Section	Calories	Protein	Fat
5 count Naked Chicken Tenders^†	—	260	61 g	2 g
6 Count Traditional Wings (Drums Only), Add Signature Sauce or Dry Seasoning^†	Sides	450	60 g	23 g
6 Count Traditional Wings, Add Signature Sauce or Dry Seasoning^†	Sides	430	53 g	24 g

🐟 Captain D's

38 of 53 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Tilapia Salad^†	Salads & Bowls	320	41 g	10 g	13 g
Wild Alaskan Salmon Salad^†	Salads & Bowls	340	38 g	11 g	16 g
Grilled White Fish & Shrimp Skewer^†	—	290	37 g	4 g	11 g

🍝 Carrabba's Italian Grill

37 of 114 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Tuscan-Grilled Chicken^†	—	320	64 g	0 g	6 g
Tuscan Grilled Sirloin, 10 oz.^†	—	480	56 g	3 g	26 g
Veal Marsala^†	—	500	56 g	18 g	21 g

🍴 Cheddar's Scratch Kitchen

34 of 122 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Whitefish - Lemon Pepper^†	—	490	52 g	34 g	15 g
Lemon Pepper White Fish^†	—	490	52 g	34 g	15 g
Baja Chicken (where available)^†	—	470	43 g	54 g	8 g

🍴 Chili's Grill & Bar

52 of 161 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
10 oz Sirloin with Grilled Avocado^†	—	490	59 g	13 g	24 g
Classic Sirloin 10 oz^†	—	390	55 g	2 g	19 g
6 oz Sirloin with Grilled Avocado^†	—	340	38 g	13 g	17 g

🥞 Cracker Barrel

78 of 118 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Sirloin Steak^†	—	350	49 g	1 g	17 g
Grilled Chicken Tenders^†	—	270	48 g	5 g	7 g
Roast Beef^†	—	480	45 g	10 g	29 g

🥞 Denny's

73 of 140 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Sirloin Steak Tips (with broccoli)High protein	—	470	41 g	24 g	23 g
Grilled Chicken^†	Sides	200	29 g	1 g	9 g
Premium Chicken Tenders^†	Sides	410	27 g	23 g	24 g

🍖 Dickey's Barbecue Pit

83 of 162 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Buffalo Chicken Mac Stack, 1 Serving^†	—	337	38 g	27 g	14 g
Brisket & Mac Stack, 1 Serving^†	—	479	38 g	20 g	33 g
Thursday Deal of The Day, Smoked Chicken Breast, 1 Serving^†	—	419	35 g	43 g	12 g

🍖 Famous Dave's

38 of 104 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Country-Roasted Chicken (1/4 ea)^†	—	450	50 g	1 g	27 g
Farmhouse Boneless Wings - 1/2 lb (wings only)^†	Sides	480	49 g	28 g	19 g
Burnt Ends (6 oz)^†	—	480	45 g	17 g	25 g

🍝 Fazoli's

75 of 176 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Family Side of Italian-Style Diced Chicken (Serves 2)	—	321	44 g	20 g	6 g
House Side Salad (Serves 10)	—	485	29 g	34 g	29 g
Lunch Special - Meat Lasagna	—	459	24 g	40 g	22 g

🍳 First Watch

34 of 85 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Healthy Turkey	Sides	480	49 g	47 g	12 g
Power Wrap	Sides	500	37 g	63 g	11 g
Tri-Athlete ®	Sides	450	31 g	67 g	8 g

🍴 Golden Corral

615 of 684 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken Breast^†	—	430	83 g	0 g	11 g
BBQ Chicken Breasts (Baked Bone-In)^†	—	350	55 g	5 g	12 g
Teriyaki Chicken Breasts (Baked Bone-in)^†	—	350	55 g	7 g	12 g

🍗 Hooters

34 of 106 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
3 Tenders^†	Sides	420	46 g	15 g	20 g
Hooters Original Buffalo Chicken Tacos, Grilled^†	Sandwiches & Wraps	480	34 g	54 g	12 g
Hooters Original Buffalo Chicken Salad , Grilled^†	Salads & Bowls	350	32 g	11 g	20 g

🥞 IHOP

88 of 230 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
T-Bone Steak (12 oz)^†	—	390	54 g	0 g	19 g
T-Bone Steak (10 oz)^†	—	290	49 g	0 g	11 g
Roasted Turkey Breast^†	—	410	44 g	31 g	13 g

🐟 Long John Silver's

46 of 46 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Baked Alaskan Cod^†	—	160	36 g	1 g	1 g
Sweet Chili Grilled Salmon Bowl^†	—	370	26 g	48 g	9 g
Baja Grilled Salmon Bowl^†	—	410	26 g	45 g	15 g

🥩 LongHorn Steakhouse

49 of 95 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Flo's Filet 6 oz. with Redrock Grilled Shrimp^†	—	490	68 g	4 g	18 g
Renegade Sirloin 6 oz. with Redrock Grilled Shrimp^†	—	480	66 g	4 g	18 g
Flo's Filet 9 oz.^†	—	450	56 g	3 g	19 g

🍝 Maggiano's Little Italy

24 of 131 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Add Parmesan-Crusted Chicken	Salads & Bowls	270	34 g	7 g	11 g
Add Chicken	Salads & Bowls	160	26 g	1 g	6 g
Add Salmon	Salads & Bowls	190	24 g	0 g	10 g

🍴 O'Charley's

45 of 166 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Fresh Atlantic Grilled Salmon Blackened, 9 oz. (No Side)^†	—	500	51 g	3 g	31 g
Cedar-Planked Salmon (No Side)^†	—	470	50 g	2 g	28 g
Santa Fe Tilapia (w/Rice Pilaf)^†	—	430	46 g	33 g	14 g

🍝 Olive Garden

38 of 88 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Herb-Grilled Salmon Coho (Regional)^†	—	400	50 g	8 g	19 g
Herb-Grilled Salmon (dinner, no sides)High protein	—	460	47 g	6 g	27 g
6 oz. Tuscan Sirloin^†	—	360	46 g	9 g	18 g

🥩 Outback Steakhouse

51 of 132 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Outback Center Cut Sirloin 8 oz^†	—	450	60 g	1 g	23 g
Grilled Chicken on the Barbie^†	—	360	55 g	17 g	7 g
Grilled Chicken on the Barbie (no sides)	—	470	53 g	9 g	24 g

🥞 Perkins

120 of 242 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Top Sirloin Steak & Eggs^†	—	480	48 g	3 g	31 g
55 Plus Tilapia Grille Dinner^†	—	360	42 g	9 g	18 g
Tilapia Grille^†	—	360	42 g	9 g	18 g

🦞 Red Lobster

58 of 155 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Signature Jumbo Shrimp Cocktail Platter (1 1/4 lb)^†	—	500	82 g	40 g	2 g
Perfectly Grilled Fish - Rainbow Trout^†	—	490	67 g	0 g	22 g
CYO-7 oz. Wood-Grilled Sirloin^†	—	260	41 g	1 g	11 g

🍝 Romano's Macaroni Grill

18 of 78 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Italian Chopped^†	Salads & Bowls	490	27 g	20 g	34 g
Cheese Ravioli^†	—	420	19 g	36 g	21 g
Spaghetti + Meat Sauce^†	—	360	16 g	45 g	14 g

🍴 TGI Fridays

66 of 252 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Sirloin (6 oz) (Parmesan Butter) with Mashed Potatoes & Lemon-Butter Broccoli^†	—	440	32 g	36 g	21 g
GS - Green - Cheeseburger without Side^†	Burgers	500	28 g	7 g	40 g
Fridays Combo Wings - Traditional Dragon-Glazed (add choice of dressing)^†	Sides	500	23 g	28 g	34 g

🥩 The Capital Grille

30 of 53 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Mini Tenderloin Sliders (3)^†	Sandwiches & Wraps	430	72 g	24 g	4 g
Sautéed Spinach with Garlic Confit^†	Sides	500	68 g	37 g	8 g
Mini Tenderloin Sandwiches (2)^†	Sandwiches & Wraps	490	54 g	3 g	29 g

🍰 The Cheesecake Factory

53 of 325 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Steak Medallions^†	—	440	45 g	24 g	19 g
Farm Fresh Eggs with Grilled Ham^†	—	440	44 g	2 g	29 g
Chicken Pot Stickers - Serves 2-4^†	Sides	420	31 g	42 g	14 g

🧇 Waffle House

52 of 95 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Meat Lover's Chicken & Eggs^†	—	500	54 g	4 g	31 g
Grilled Chicken Sandwich Deluxe^†	Sandwiches & Wraps	490	33 g	30 g	27 g
Country Ham^†	Sides	210	32 g	0 g	9 g

🍺 Yard House

47 of 197 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
GS Sesame Crusted Ahi^†	—	490	53 g	25 g	19 g
GS Everything-Crusted Ahi^†	Sandwiches & Wraps	480	46 g	19 g	25 g
Chicken Bowl^†	—	500	45 g	47 g	16 g

Burgers

🍔 Burger King

39 of 78 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Bacon Double Cheeseburger^†	Burgers	400	24 g	27 g	22 g
Double Cheeseburger^†	Burgers	390	23 g	27 g	21 g
Chicken Nuggets, 10 Piece^†	—	480	20 g	39 g	27 g

🍔 Carl's Jr.

37 of 100 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
5 Piece - Hand-Breaded Chicken Tenders^†	—	440	41 g	21 g	21 g
Charbroiled Chicken Salad^†	Salads & Bowls	280	33 g	19 g	9 g
Charbroiled BBQ Chicken Sandwich^†	Sandwiches & Wraps	370	33 g	49 g	5 g

🍔 Checkers / Rally's

39 of 90 food orders under 500 calories · see all

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

🍔 Culver's

73 of 152 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Cranberry Bacon Bleu Salad	—	391	46 g	18 g	16 g
Chicken Cashew Salad	—	430	41 g	17 g	23 g
Garden Fresco Salad	—	330	39 g	19 g	12 g

🍦 Dairy Queen

71 of 156 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Bacon (3)^†	Sides	390	20 g	1 g	35 g
Pancake Platter with Ham^†	—	390	18 g	61 g	9 g
Chicken & Gravy Biscuit Sandwich^†	Sandwiches & Wraps	500	17 g	37 g	24 g

🍔 Five Guys

2 of 13 food orders under 500 calories · see them

Item	Section	Calories	Protein	Carbs	Fat
Little HamburgerSmaller portion	—	480	23 g	39 g	26 g
Grilled Cheese	—	470	18 g	40 g	27 g

🍔 Freddy's

59 of 197 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken Bowl (Excludes Dressing)	—	420	37 g	10 g	27 g
Chicken Tenders - Regular (3-Piece)	Sandwiches & Wraps	420	35 g	29 g	17 g
Chili - Bowl (w/ Cheese)	Sides	390	31 g	28 g	19 g

🍔 Hardee's

40 of 104 food orders under 500 calories · see all

🍔 In-N-Out Burger

9 of 18 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Cheeseburger w/ Onion, Mustard & Ketchup (instead Of Spread)^†	Burgers	400	22 g	41 g	18 g
Cheeseburger (with Onion)	—	480	22 g	39 g	27 g
Cheeseburger w/ Onion^†	Burgers	480	22 g	39 g	27 g

🍔 Jack in the Box

49 of 94 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Chicken Club Salad with Julienne Chicken^†	Salads & Bowls	350	39 g	10 g	18 g
Southwest Chicken Salad with Grilled Chicken^†	Salads & Bowls	340	29 g	28 g	14 g
Southwest Chicken Salad with Julienne Chicken^†	Salads & Bowls	340	29 g	28 g	13 g

🍔 Krystal

32 of 44 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
3 Egg Breakfast Plate, Eggs, Bacon & Biscuit^†	—	480	23 g	29 g	30 g
Low Carb Scramblers w/ Bacon^†	—	300	20 g	3 g	23 g
2 Sunrisers^†	Sandwiches & Wraps	410	19 g	16 g	32 g

🍟 McDonald's

71 of 103 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Premium Grilled Chicken Club Sandwich^†	Sandwiches & Wraps	460	35 g	43 g	17 g
Premium Bacon Ranch Salad with Grilled Chicken^†	Salads & Bowls	260	33 g	12 g	9 g
Premium Grilled Chicken Ranch BLT Sandwich^†	Sandwiches & Wraps	380	31 g	41 g	10 g

🍔 Red Robin

35 of 100 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Ensenada Chicken Platter^†	—	400	57 g	13 g	14 g
Red’s Cheeseburger, Chicken^†	Burgers	350	37 g	32 g	9 g
Simply Grilled Chicken Salad^†	Salads & Bowls	280	35 g	19 g	8 g

🍔 Shake Shack

24 of 64 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Bacon Cheeseburger, Single^†	Burgers	500	35 g	25 g	29 g
Green Chile CheddarShack, Single^†	Burgers	470	30 g	28 g	26 g
Single Cheeseburger^†	Burgers	440	29 g	25 g	24 g

🍔 Sonic Drive-In

67 of 160 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
5 Crispy Tenders^†	—	430	35 g	27 g	20 g
Chicken Wrap, Grilled^†	Sandwiches & Wraps	480	31 g	39 g	14 g
6 Asian Sweet Chili Boneless Wings^†	Sides	470	30 g	32 g	24 g

🍔 Steak 'n Shake

54 of 113 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Chili Deluxe, Cup^†	Entrées	500	29 g	36 g	28 g
Grilled Chicken Sandwich^†	Sandwiches & Wraps	360	28 g	37 g	7 g
Spicy Chicken Sandwich^†	Sandwiches & Wraps	480	26 g	48 g	16 g

🍔 The Habit Burger Grill

41 of 66 food orders under 500 calories · see all

🍔 Wendy's

41 of 74 food orders under 500 calories · see all

🍔 Whataburger

59 of 103 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Cobb Salad with Grilled Chicken^†	Salads & Bowls	430	44 g	10 g	23 g
Buffalo Ranch Chicken Saladwith Whatachick’n^†	Salads & Bowls	480	38 g	23 g	27 g
Buffalo Ranch Chicken Saladwith Grilled Chicken^†	Salads & Bowls	370	37 g	13 g	19 g

🍔 White Castle

116 of 145 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Chicken Rings, 9 pc.^†	Sides	470	26 g	18 g	31 g
Chicken Rings, 6 pc.^†	Sides	320	18 g	12 g	20 g
Breakfast Toast Sandwich w/Bacon, Egg, Cheddar Cheese^†	Sandwiches & Wraps	390	18 g	29 g	24 g

Pizza

🍕 Blaze Pizza

51 of 65 food orders under 500 calories · see all

🍕 California Pizza Kitchen

55 of 131 food orders under 500 calories · see all

🍕 Casey's

141 of 170 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Chicken Tenders (TH)^†	—	440	36 g	36 g	16 g
MTO Turkey & Cheddar Sub^†	Sandwiches & Wraps	420	34 g	43 g	11 g
Signature Turkey & Cheddar Sub^†	Sandwiches & Wraps	430	33 g	38 g	15 g

🍕 Chuck E. Cheese

48 of 56 food orders under 500 calories · see all

🍕 Cicis Pizza

55 of 55 food orders under 500 calories · see all

🍕 Domino's

99 of 111 food orders under 500 calories · see all

🍕 Hungry Howie's

82 of 104 food orders under 500 calories · see all

🍕 Jet's Pizza

211 of 218 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Buffalo Ranch Chicken - Large NY Style Slice	Chicken	400	28 g	30 g	17 g
BBQ Chicken - Large NY Style Slice	Chicken	410	28 g	44 g	12 g
Aloha BBQ Chicken - Large NY Style Slice	Chicken	420	28 g	46 g	12 g

🍕 Little Caesars

9 of 47 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Detroit-Style Deep Dish — Pepperoni (1 slice)	—	380	17 g	39 g	17 g
ExtraMostBestest — Pepperoni (1 slice, large)	—	320	16 g	31 g	14 g
Classic Pepperoni (1 slice, large)Hot-N-Ready	—	280	14 g	31 g	11 g

🍕 Marco's Pizza

295 of 387 food orders under 500 calories · see all

🍕 Mellow Mushroom

54 of 117 food orders under 500 calories · see all

🍕 MOD Pizza

54 of 101 food orders under 500 calories · see all

🍕 Papa Johns

177 of 225 food orders under 500 calories · see all

🍕 Papa Murphy's

140 of 146 food orders under 500 calories · see all

🍕 Pizza Hut

284 of 340 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Meat Lover's Pan (1 slice, medium)High sodium	—	360	17 g	28 g	20 g
Stuffed Crust — Pepperoni (1 slice, large)	—	360	16 g	36 g	17 g
Pan Pizza — Pepperoni (1 slice, medium)	—	290	12 g	28 g	14 g

🍕 Round Table Pizza

172 of 196 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Spinach Salad - Party Pack^†	Salads & Bowls	470	32 g	41 g	42 g
Montague’s All Meat Marvel, Pan Crust Medium^†	Pizza	380	18 g	37 g	17 g
BBQ Chicken, Pan Crust Medium^†	Pizza	350	17 g	42 g	13 g

🍕 Sbarro

25 of 96 food orders under 500 calories · see all

Sandwiches & Subs

🥪 Arby's

48 of 72 food orders under 500 calories · see all

🥪 Charleys Philly Steaks

30 of 73 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Chicken Teriyaki – Small	Sandwiches & Wraps	440	33 g	41 g	17 g
Chicken Philly – Small	Sandwiches & Wraps	430	32 g	37 g	11 g
Chicken Buffalo – Small	Sandwiches & Wraps	450	32 g	41 g	18 g

🥪 Firehouse Subs

43 of 87 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Firehouse Chopped Salad with Grilled Chicken	—	375	57 g	14 g	10 g
Italian Chopped Salad with Grilled Chicken Salad	—	409	39 g	14 g	22 g
Chopped Hook & Ladder Salad	—	253	30 g	21 g	8 g

🥪 Jason's Deli

73 of 154 food orders under 500 calories · see all

🥪 Jimmy John's

25 of 88 food orders under 500 calories · see all

🥪 McAlister's Deli

26 of 76 food orders under 500 calories · see all

🥖 Panera Bread

130 of 192 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Green Goddess Cobb Salad with Chicken - Whole^†	Salads & Bowls	500	36 g	27 g	29 g
Caesar Salad with Chicken (full)High protein	—	470	35 g	25 g	26 g
Power Breakfast Egg Bowl with SteakHigh protein	—	350	33 g	18 g	18 g

🌭 Portillo's

35 of 87 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Classic Caesar Salad with Grilled Chicken without dressing^†	Salads & Bowls	360	38 g	18 g	12 g
Classic Beef Bowl^†	—	360	32 g	0 g	25 g
Burger Patty^†	Sandwiches & Wraps	280	27 g	0 g	18 g

🥪 Potbelly

54 of 182 food orders under 500 calories · see all

🥪 Quiznos

98 of 171 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Spicy Monterey Full Salad^†	Salads & Bowls	430	29 g	18 g	28 g
Turkey Ranch & Swiss Full Salad^†	Salads & Bowls	430	29 g	12 g	30 g
Traditional Club Full Salad^†	Salads & Bowls	480	29 g	15 g	35 g

🥪 Subway

125 of 206 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Steak & Cheese Protein Bowl^†	—	380	42 g	12 g	19 g
Grilled Chicken on Plain Wrap^†	Sandwiches & Wraps	470	42 g	54 g	11 g
Roast Beef on Plain Wrap^†	Sandwiches & Wraps	500	38 g	58 g	14 g

🥪 Wawa

241 of 357 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Roasted Chicken Caesar Salad	Salads & Bowls	360	42 g	20 g	13 g
Lighter Style - Southwest Chicken Salad	Salads & Bowls	380	38 g	28 g	13 g
Mediterranean Chicken Salad	Salads & Bowls	290	35 g	25 g	6 g

Chicken

🍗 Bojangles

40 of 59 food orders under 500 calories · see all

🐔 Chick-fil-A

88 of 155 food orders under 500 calories · see all

🐔 Chicken Salad Chick

48 of 54 food orders under 500 calories · see all

🍗 Church's Chicken

37 of 51 food orders under 500 calories · see all

🍗 El Pollo Loco

32 of 48 food orders under 500 calories · see all

🍗 KFC

64 of 82 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Original Recipe Chicken BreastHigh protein	—	390	39 g	11 g	21 g
Kentucky Grilled Chicken Breast^†	—	210	38 g	0 g	7 g
Nashville Hot Kentucky Grilled Chicken Breast^†	—	260	38 g	1 g	12 g

🐔 Pollo Tropical

64 of 93 food orders under 500 calories · see all

🍗 Popeyes Louisiana Kitchen

44 of 60 food orders under 500 calories · see all

🍗 Raising Cane's Chicken Fingers

7 of 17 food orders under 500 calories · see all

🐔 Slim Chickens

35 of 62 food orders under 500 calories · see all

🍗 Wingstop

47 of 68 food orders under 500 calories · see all

🍗 Zaxby's

57 of 146 food orders under 500 calories · see all

Coffee & Drinks

☕ 7 Brew

957 of 1,108 orders under 500 calories · see all

🥨 Auntie Anne's

41 of 47 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Breakfast Pretzel Sandwich - Sausage, Egg, & Cheese^†	Sandwiches & Wraps	390	20 g	29 g	21 g
Breakfast Pretzel Sandwich - Bacon, Egg, & Cheese^†	Sandwiches & Wraps	300	16 g	29 g	12 g
Pepperoni Nuggets no Butter^†	Donuts & Bakery	450	16 g	58 g	16 g

☕ Caribou Coffee

41 of 49 food orders under 500 calories · see all

☕ Dunkin'

148 of 173 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Turkey Sausage Sandwich on English Muffin^†	Sandwiches & Wraps	470	23 g	39 g	25 g
Chicken Biscuit^†	Sandwiches & Wraps	460	21 g	46 g	22 g
Grilled Cheese^†	Sandwiches & Wraps	480	21 g	54 g	20 g

☕ Dutch Bros

11 of 12 food orders under 500 calories · see all

🥯 Einstein Bros. Bagels

59 of 81 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Turkey Sausage & Cheddar^†	Sandwiches & Wraps	490	27 g	57 g	17 g
Santa Fe on Asiago Thin^†	Sandwiches & Wraps	420	26 g	42 g	16 g
Ham & Swiss^†	Sandwiches & Wraps	450	26 g	59 g	12 g

🍩 Krispy Kreme

57 of 60 food orders under 500 calories · see all

☕ Peet's Coffee

15 of 19 food orders under 500 calories · see all

☕ Scooter's Coffee

85 of 114 food orders under 500 calories · see all

☕ Starbucks

90 of 97 food orders under 500 calories · see all

☕ Tim Hortons

124 of 137 food orders under 500 calories · see all

Mexican

🌯 Chipotle Mexican Grill

4 of 15 food orders under 500 calories · see all

🌮 Del Taco

66 of 111 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Taco Salad with Fresh Guac (Carne Asada)^†	Salads & Bowls	440	29 g	23 g	26 g
Taco Salad with Fresh Guac (Seasoned Beef)^†	Salads & Bowls	500	27 g	23 g	33 g
Taco Salad with Fresh Guac (Grilled Chicken)^†	Salads & Bowls	420	26 g	22 g	26 g

🌯 Moe's Southwest Grill

11 of 16 food orders under 500 calories · see all

🌮 On The Border

50 of 194 food orders under 500 calories · see all

🌯 Qdoba Mexican Eats

13 of 35 food orders under 500 calories · see all

🌮 Rubio's

58 of 92 food orders under 500 calories · see all

🌮 Taco Bell

53 of 88 food orders under 500 calories · see all

🌮 Taco John's

47 of 69 food orders under 500 calories · see all

🌮 Torchy's Tacos

90 of 119 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Chicken tenders with rice and beans and ketchup	—	285	26 g	33 g	5 g
Chicken tenders with tots and 2 ketchups	—	364	23 g	38 g	12 g
Ranch Hand on flour with a side of diablo sauce	—	451	23 g	19 g	31 g

🌮 Velvet Taco

43 of 74 food orders under 500 calories · see all

Smoothies & Treats

🍦 Baskin-Robbins

101 of 111 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Pistachio Almond Ice Cream, 4 oz^†	Desserts	270	7 g	21 g	19 g
Peanut Butter 'n Chocolate Ice Cream, 4 oz^†	Desserts	320	7 g	30 g	20 g
Peanut Butter 'n Chocolate Quart^†	Desserts	260	6 g	22 g	18 g

🥐 Cinnabon

33 of 72 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Bacon, Egg & Cheese Sandwich-with Cheese Roll	Donuts & Bakery	460	23 g	42 g	21 g
Grilled Cheese Panini Sandwich -with Cheese Roll	Donuts & Bakery	480	21 g	46 g	24 g
Egg & Cheese Sandwich-with Cheese Roll	Donuts & Bakery	380	17 g	42 g	15 g

🍪 Crumbl

10 of 20 food orders under 500 calories · see all

🥤 Jamba

9 of 11 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Turkey Sausage Wrap^†	Sandwiches & Wraps	320	17 g	30 g	15 g
Classic Sausage, Egg & Cheese^†	Sandwiches & Wraps	320	12 g	14 g	23 g
Savory Pretzel^†	Donuts & Bakery	420	12 g	69 g	11 g

🥣 Playa Bowls

7 of 40 food orders under 500 calories · see all

🥤 Tropical Smoothie Cafe

25 of 48 food orders under 500 calories · see all

Asian

🍜 Noodles & Company

19 of 57 food orders under 500 calories · see all

🥢 P.F. Chang's

79 of 116 food orders under 500 calories · see all

🥡 Panda Express

73 of 78 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
Asian Chicken^†	—	340	41 g	14 g	13 g
Teriyaki Chicken^†	—	340	41 g	14 g	13 g
Grilled Asian Chicken Wok Smart â„¢\| 300 Calories or Less & At Least 8g of Protein^†	—	300	36 g	8 g	13 g

Salads & Bowls

🥗 Chopt

54 of 79 food orders under 500 calories · see all

Item	Section	Calories	Protein	Carbs	Fat
KALE CAESAR with grilled chicken	Sandwiches & Wraps	430	39 g	27 g	16 g
MEXICAN CAESAR with grilled chicken	Sandwiches & Wraps	395	36 g	25 g	18 g
SOUTHWEST STEAK	Sandwiches & Wraps	445	32 g	54 g	12 g

🥗 Sweetgreen

11 of 33 food orders under 500 calories · see all

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. Meals log by photo, receipt or a line of text. Free on iPhone and Android.

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About this data

Nutrition figures are those published by each restaurant chain for its standard menu items, as compiled in the Cindar restaurant database; items drawn from the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, are marked on each page. Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Figures are provided for general information and are not medical or dietary advice.

Restaurant names and marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by any restaurant listed here; names appear only to identify the restaurant each set of figures describes. Corrections and removal requests: support@hestia.fit.

Item	Section	Calories	Protein	Carbs	Fat
Crispy Chicken Bites (10pc)	Sides	480	43 g	45 g	15 g
Ahi Tuna Filet on Seeded Bun	Sandwiches & Wraps	400	35 g	43 g	8 g
Chicken Breast	—	180	30 g	1 g	6 g

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken SandwichHigh protein	—	360	35 g	36 g	8 g
Parmesan Caesar Salad^†	Salads & Bowls	280	32 g	6 g	14 g
Southwest Avocado Salad^†	Salads & Bowls	400	30 g	13 g	25 g

Item	Section	Calories	Protein	Carbs	Fat
Blazed BBQ (Half Pizza)	Pizza	430	21 g	51 g	15 g
Four Cheese (Half Pizza)	Pizza	500	20 g	46 g	26 g
Classic Caesar Salad (Entrée)	Salads & Bowls	500	20 g	27 g	37 g

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken Breast, Kids^†	—	220	30 g	1 g	10 g
Shrimp Scampi Zucchini^†	—	480	27 g	30 g	26 g
GF Original BBQ Chicken, Kids^†	Pizza	490	26 g	52 g	17 g

Item	Section	Calories	Protein	Carbs	Fat
Wings Plain, Small Boneless^†	Sides	410	39 g	40 g	17 g
with Buffalo Sauce^†	Sides	460	39 g	43 g	22 g
5 Meat, X-Large^†	Pizza	230	11 g	19 g	11 g

Item	Section	Calories	Protein	Carbs	Fat
Pepperoni & Beef, Large 14"^†	Pizza	220	10 g	24 g	10 g
Cheese Stuffed Crust^†	Pizza	180	9 g	21 g	7 g
Meat Eater, Large 14"^†	Pizza	200	9 g	23 g	9 g

Item	Section	Calories	Protein	Carbs	Fat
Chicken Parm Sandwich^†	Sandwiches & Wraps	380	24 g	36 g	15 g
Plain Chicken Wings (4 piece)High protein	—	220	22 g	1 g	14 g
BBQ Chicken Wings (4 piece)	—	240	22 g	11 g	12 g

Item	Section	Calories	Protein	Carbs	Fat
Chicken Caesar, Large	Salads & Bowls	310	35 g	22 g	10 g
Chicken Asiago, Large	Salads & Bowls	370	35 g	27 g	14 g
*Grilled Chicken, Regular	Salads & Bowls	360	33 g	15 g	19 g

Item	Section	Calories	Protein	Carbs	Fat
The Buffalo Chicken Pizza Bowl	Pizza	460	32 g	7 g	33 g
8 Count Lemon Pepper Chicken Wings	Chicken	490	30 g	13 g	37 g
8 Count Plain Chicken Wings	Chicken	490	30 g	13 g	37 g

Item	Section	Calories	Protein	Carbs	Fat
Wings, 5 Hot	—	498	46 g	9 g	34 g
Wings, 5 Naked	—	498	46 g	0 g	34 g
Taco Nirvana Pizza, Large Slice	—	450	26 g	60 g	13 g

Item	Section	Calories	Protein	Carbs	Fat
12 Pc Original Wings	Chicken	480	39 g	6 g	33 g
Calexico Pizza, Mini	Pizza	410	25 g	42 g	14 g
Caspian Pizza, Mini	Pizza	430	24 g	57 g	14 g

Item	Section	Calories	Protein	Carbs	Fat
Chicken Poppers, 9 Pieces^†	Sides	480	29 g	38 g	19 g
Chicken Poppers (8 piece)	—	290	24 g	14 g	16 g
Garden Veggie Papa Bowl^†	—	380	22 g	21 g	24 g

Item	Section	Calories	Protein	Carbs	Fat
Chicken Bacon Artichoke Salad^†	Salads & Bowls	330	34 g	11 g	17 g
Chicken Caesar Salad^†	Salads & Bowls	190	25 g	8 g	6 g
Club Salad^†	Salads & Bowls	270	23 g	12 g	16 g

Item	Section	Calories	Protein	Carbs	Fat
Steam Chicken Parmesan^†	—	320	32 g	14 g	16 g
Steam Service Chicken Parmesan A la Carte^†	—	260	27 g	15 g	11 g
Steam Meatballs^†	—	400	20 g	10 g	28 g

Item	Section	Calories	Protein	Carbs	Fat
French Dip & SwissHigh sodium	—	470	36 g	49 g	14 g
Sausage, Egg & Cheese Wrap^†	Sandwiches & Wraps	460	26 g	47 g	18 g
Beef 'n Cheddar (Classic)	—	460	24 g	45 g	21 g

Item	Section	Calories	Protein	Carbs	Fat
Beefeater, Half	—	400	40 g	24 g	16 g
Chicken Caprese Panini, Half	Chicken	460	31 g	24 g	28 g
Amy's Turkey-O, Regular	Sandwiches & Wraps	420	29 g	42 g	17 g

Item	Section	Calories	Protein	Carbs	Fat
Slim 2 - Roast Beef (8")	—	437	29 g	65 g	6 g
Slim 4 - Turkey (8")	—	412	27 g	65 g	4 g
#2 Big John® (8")	—	497	26 g	46 g	23 g

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken Salad	Salads & Bowls	490	48 g	20 g	26 g
Chef Salad	Salads & Bowls	480	41 g	21 g	27 g
Savannah Chopped Salad	Salads & Bowls	450	37 g	42 g	18 g

Item	Section	Calories	Protein	Carbs	Fat
Grilled Chicken & Cheddar Wrap	—	483	58 g	31 g	19 g
Turkey Breast & Swiss Wrap	—	433	51 g	36 g	18 g
Chicken Cordon Bleu, Skinny	—	489	40 g	48 g	15 g

Item	Section	Calories	Protein	Carbs	Fat
Roasted Chicken Bites Salad^†	Salads & Bowls	470	51 g	13 g	23 g
Roasted Chicken Bites^†	—	350	44 g	9 g	14 g
Supremes^†	—	500	32 g	33 g	25 g

Item	Section	Calories	Protein	Carbs	Fat
Cobb Salad with Grilled ChickenHigh protein	—	470	43 g	22 g	26 g
Chick-fil-A Nuggets, 12ct^†	—	380	40 g	16 g	17 g
Chick-fil-A Chick-n-Strips, 4ct^†	—	410	39 g	22 g	19 g

Item	Section	Calories	Protein	Carbs	Fat
Turkey Club (no bread)	Salads & Bowls	390	38 g	5 g	25 g
Classic Carol	Salads & Bowls	410	22 g	0 g	35 g
Sassy Scotty	Salads & Bowls	430	21 g	1 g	38 g

Item	Section	Calories	Protein	Carbs	Fat
Spicy Wing^†	Sides	350	25 g	19 g	20 g
Original Wing^†	Sides	290	24 g	8 g	18 g
Original Breast^†	—	250	23 g	9 g	14 g

Item	Section	Calories	Protein	Carbs	Fat
3 piece Breast and Wing^†	—	480	78 g	0 g	19 g
3 piece Leg and Thigh^†	—	500	52 g	4 g	31 g
Double Chicken Avocado Salad^†	Salads & Bowls	350	51 g	12 g	12 g

Item	Section	Calories	Protein	Carbs	Fat
Boneless Chicken Breast (Large)	—	254	61 g	11 g	6 g
Grilled Chicken Breast (2)	Entrées	240	59 g	10 g	6 g
Grilled Chicken Breast (2) - Family Add On	Entrées	240	58 g	10 g	6 g

Item	Section	Calories	Protein	Carbs	Fat
5 Handcrafted Tenders - Blackened^†	—	280	43 g	3 g	3 g
3 Handcrafted Tenders - Classic Or Spicy^†	—	450	38 g	29 g	21 g
Mild Bone-In Chicken Breast	—	380	35 g	16 g	20 g

Item	Section	Calories	Protein	Carbs	Fat
Chicken Fingers (3 piece, no sides)High protein	—	410	33 g	18 g	22 g
Chicken Finger^†	—	130	13 g	5 g	6 g
Crinkle-Cut Fries^†	Sides	390	5 g	49 g	19 g

Item	Section	Calories	Protein	Carbs	Fat
Slim's Salad with Grilled Tenders	Salads & Bowls	380	40 g	23 g	15 g
Slim's Salad with Fried Tenders	Salads & Bowls	499	39 g	31 g	25 g
Mac & Cheese Regular	Sides	444	19 g	48 g	19 g

Item	Section	Calories	Protein	Carbs	Fat
Classic Wings (5 piece, plain)High protein	—	460	35 g	0 g	35 g
Crispy Tenders (3 piece, plain)	—	480	33 g	30 g	26 g
Boneless Wings (5 piece, plain)	—	380	21 g	36 g	18 g

Item	Section	Calories	Protein	Carbs	Fat
5 Chicken Fingers, Nuclear^†	Sides	500	50 g	25 g	23 g
5 Chicken Fingers, No Sauce^†	Sides	480	49 g	22 g	22 g
5 Traditional Wings, Nuclear^†	Sides	400	39 g	6 g	25 g