Know the Top 5 Popular High Protein Fast Food Meals

High Protein Fast Food

In this post, I will present to you the top 5 popular high protein fast food meals that you must be aware of. This knowledge is crucial in choosing a healthy food when eating in fast food restaurants. Many believe that fast food meals are full of harmful fat, salt and they lack healthy ingredients, such as fibers and essential minerals.

This is true to some extent; however, on closer look, there are a number of fast food meals that hold healthy benefits for the body, such as those with high protein content.

What are considered as high protein fast food meals?

These are fast foods that provide more than 20 grams of protein per serving. For a man and a woman with normal weights, and who live a sedentary lifestyle; they need 45 grams to 55 grams of essential protein, respectively. That’s equivalent to 0.8 grams daily protein requirement per kilogram body weight. This is the Dietary Reference Intake (DRI).

With these facts in mind, let’s now learn about the Top 5 Popular High Protein Fast Food Meals.

Top 5 Popular High Protein Fast Food Meals

1. Egg Rolls/Muffins

Yes, those egg rolls are good enough as a source of your protein. This is because for one egg, there are around 17 grams of protein. Make sure not to add mayonnaise, or include calorie-rich side dishes because these can increase your intake of calories instead of protein.

An egg roll can contain as much as 100 - 200 calories, depending on the bread or toast used. Remember, not to eat it with sodas and sweetened beverages as these are packed with sugar, which are high in calories.

2. Tuna Sandwich

Your Tuna Sandwich can also be a great source of protein. This delicious fast food meal typically contains 100 grams of tuna, and provides 287 total calories. This is if it’s taken together with the 2 slices of toasted bread. It’s primarily the tuna that provides your protein; hence, choose a smaller slice of bread, if possible.

For a Tuna Sandwich, you can gain as much as 20 grams of protein. If you’re going to be active the whole day, then you can enjoy the white bread that comes with it.

3. Filet-O-Fish Burger

This fish fast food meal is a great source of protein for your body. This can provide for you 15 grams of protein, and 329 calories. The calories are quite high for a sedentary person. But if you’re physically active and you exercise a lot during the day, you need those calories as your energy source.

This meal usually comes with fries. Oops! Don’t touch those fries though; they’re packed with fats, salt and carbohydrate. You may want to pass on the fries to your energetic and younger sibling.

4. Grilled Chicken Breast

One serving of this fast food meal will provide you 40 grams of protein. Choose the grilled instead of the fried because the extra oil can add calories to your food. The chicken should also be skinless as the skin has lots of fats in it.

Avoid the breaded pieces for the bread is a type of carbohydrate. This can add more calories to your food. Don’t eat the skinless chicken breast with rich gravy too, as the gravy is also a rich source of calories. Keep in mind that increased calories indicate an increase in weight – if not burned.

5. Turkey and Havarti Sandwich with Latte (Coffee)

This fast food meal can provide 41 grams of protein and 556 calories; quite high for persons who want to lose weight. If you want to reduce your calorie intake, do away with the coffee latte and just savor the succulent turkey and Havarti sandwich.

Knowing what fast food to choose and avoid among the combos could help you tremendously in obtaining your protein, while limiting your intake of calories (carbohydrate and fat).

You definitely need fat and carbohydrate in your body because they have specific physiological functions as well. However, excess of these two foods in your system would result to cardiac diseases and other pathological conditions.


What Fast Food Items to Avoid?

  • Carbonated Drinks

Carbonated drinks, such as coke, Pepsi, and other cola drinks are high in calories. You wouldn’t want those calories in your system, unless you can spend time to burn them off. If you can’t, those calories will accumulate as fat deposits in your body, especially the abdominal area.

  • Deep Fried Fast Foods

Excess fats in the body can increase your risk of cardiac illnesses. Hence, anything cooked with meat fat or oil is dangerous - unless you counter it with exercise and eating foods that could help eliminate the fat from your system.

  • Salted Fast Foods

Excess salt also increases your risk of acquiring kidney diseases because excessive sodium is not good for the body. Fries are salty, so avoid them at all cost. Of course, you can counter the action of salt by increased water intake. But, why take chances?

  • Sweets

Sugar is called “sweet poison” for a reason. Excess sugar in your body can contribute to the acquisition of several organ diseases. If your palate craves for something sweet, eat fruits instead.

  • Carbohydrate-Rich Fast Foods

Carbohydrate - although not sweet - is another source of sugar. This is because when carbohydrate is digested in the small intestines, it is broken down into simple sugars (glucose). And yes, as previously mentioned, excess sugar in the body can increase your chances of acquiring various diseases.


These are the top 5 high protein fast food meals that you could buy in fast food diners. Choose your meals correctly and stay fit and healthy. Learn how to live a healthy lifestyle as well, by hydrating yourself adequately, getting enough sleep, avoiding cigarette and alcohol, and eating the correct food. As the slogan says, “You are what you eat.”


Hello everyone! I’m glad to have you here. I’m a medical technologist by profession. My second love is writing. So, I’m focusing on providing content to help other people with their health problems. I hope I can be of help to you.

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Easy Food - November 19, 2018 Reply

I was needing this wonderful information. Thank you for describing this deeply.

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