Fast Food Under 600 Calories

Fast Food Under 600 Calories

I often hear complaints about fast food chains not having any macro-friendly options, which is usually followed by a comment like – “So I had to order a Large Triple Quarter Pounder Meal with a Vanilla Shake on the side”. Okay, I’m probably over-exaggerating a little bit, but you get the point. What if I told you that most take-away restaurants did in fact have some reasonable options, and that you could still reach your goals when you’re stuck in a food court without your Tupperware container?

I’m going to reveal some options from each popular food chain that fit the following criteria:

  • Less than 600 calories
  • More than 20g protein
  • Less than 60g carbohydrates
  • Less than 25g fat
  • No breakfast, side or snack menu items

Grill’d Burgers

  1. Hot Bird Burger on Traditional Bun – 535kcal: 45.0C / 23.0F / 40.6P
  2. Moroccan Lamb Burger on Traditional Bun – 545kcal: 53.8C / 24.3F / 31.9P
  3. Zen Hen Burger on Traditional Bun – 547kcal: 49.3C / 19.8F / 37.8P
  4. Sweet Chilli Chicken Burger on Traditional Bun – 550kcal: 55.9C / 17.3F / 36.9P
  5. Mustard & Pickled Burger on Traditional Bun – 574kcal: 52.2C / 22.0F / 37.1P

Guzman Y Gomez

  1. Mild Pulled Pork Salad – 222kcal: 11.5C / 7.8F / 23.9P
  2. Mild Pan Seared Barramundi Salad – 231kcal: 12.3C / 8.8F / 23.9P
  3. Mild Grilled Steak Hard Taco – 231kcal: 13.2C / 10.5F / 20.0P
  4. Mild Slow Cooked Beef Salad – 239kcal: 11.8C / 8.4F / 26.6P
  5. Mild Free Range Chicken Salad – 250kcal: 11.8C / 8.8F / 28.7P
  6. Mild Grilled Steak Salad – 251kcal: 11.5C / 6.2F / 34.9P
  7. Mild Pan Seared Barramundi Mini Burrito – 461kcal: 49.3C / 17.2F / 24.8P
  8. Mild Pulled Pork Mini Burrito – 464kcal: 50.3C / 16.8F / 25.0P
  9. Mild Slow Cooked Beef Mini Burrito – 472kcal: 50.4C / 17.1F / 26.4P
  10. Mild Grilled Steak Mini Burrito – 478kcal: 50.3C / 15.9F / 30.5P
  11. Mild Free Range Chicken Mini Burrito – 478kcal: 50.4C / 17.3F / 27.4P

KFC

  1. Original Recipe Burger – 398kcal: 39.5C / 14.1F / 26.7P
  2. Chicken Salad Twister – 405kcal: 44.6C / 13.8F / 23.9P
  3. Zinger Burger – 425kcal: 42.7C / 18.4F / 28.4P
  4. Original Bacon & Cheese Burger – 485kcal: 40.0C / 20.1F / 34.4P
  5. Sweet Chilli Twister – 491kcal: 50.9C / 19.7F / 25.8P
  6. Chicken Caesar Twister – 502kcal: 45.3C / 20.5F / 32.3P
  7. Zinger Bacon & Cheese Burger – 512kcal: 43.2C / 24.4F / 36.1P
  8. Spicy Hot Twister – 565kcal: 55.4C / 21.8F / 35.6P

McDonald’s

  1. Gourmet Grilled Chicken Salad – 213kcal: 7.5C / 6.6F / 28.3P
  2. Gourmet Crispy Chicken Salad – 305kcal: 19.6C / 13.1F / 24.1P
  3. Double Cheeseburger – 449kcal: 29.0C / 24.4F / 27.2P
  4. Grilled Chicken Caesar McWrap – 500kcal: 39.0C / 23.1F / 32.5P
  5. Gourmet Grilled Classic Chicken Burger – 548kcal: 44.5C / 23.5F / 37.5P

Nando’s

  1. 4 Grilled Tenderloins – 248kcal: 0.0C / 5.6F / 48.8P
  2. Classic Wrap – 326kcal: 26.0C / 9.3F / 32.9P
  3. 4 Churrasco BBQ Thigh Pieces – 346kcal: 5.2C / 16.6F / 43.9P
  4. Quarter Chicken – 425kcal: 0.0C / 23.0F / 54.7P
  5. Supremo Wrap – 431kcal: 44.3C / 12.1F / 33.3P
  6. Classic Burger – 436kcal: 41.5C / 10.6F / 41.2P
  7. Supremo Burger – 438kcal: 51.9C / 7.5F / 38.2P
  8. Classic Pita – 470kcal: 53.7C / 8.4F / 42.1P
  9. Thighs & Slaw Pita: 496kcal: 55.6C / 14.0F / 33.4P
  10. Chick ‘n’ Hummus Wrap – 511kcal: 42.1C / 19.4F / 37.7P
  11. Chicken BLT Pita – 513kcal: 53.1C / 11.9F / 46.2P
  12. Chicken BLT Burger – 514kcal: 54.1C / 12.0F / 44.9P
  13. Chicken BLT Wrap – 515kcal: 43.3C / 18.4F / 41.2P
  14. Chick ‘n’ Hummus Pita – 522kcal: 48.9C / 15.3F / 42.9P

Oporto

  1. Grilled Chicken Tenders (4 Chicken Strips) – 264kcal: 6.1C / 7.5F / 42.7P
  2. Chicken Salad – 305kcal: 6.3C / 20.4F / 22.8P
  3. Portuguese Flame Grilled Chicken (1/4 Chicken) – 338kcal: 2.3C / 19.0F / 39.6C
  4. Flame Grilled Wings (3 Wings) – 373kcal: 6.9C / 21.9F / 37.1P
  5. Chicken Taca Bowl – 429kcal: 39.9C / 18.6F / 25.8P
  6. Oprego Burger – 474kcal: 42.2C / 21.8F / 24.1P
  7. Otropo Burger – 542kcal: 50.8C / 21.4F / 33.2P
  8. Chicken Rappa – 555kcal: 54.9C / 22.6F / 30.8P

Red Rooster

  1. Texas BBQ Roll – 440kcal: 31.0C / 14.0F / 37.0P
  2. Chicken, Cheese & Bacon Burger – 440kcal: 36.0C / 19.0F / 30.0P
  3. Roast Chicken & Gravy Roll – 485kcal: 56.0C / 11.0F / 40.0P
  4. True Blue Burger – 533kcal: 53.5C / 19.2F / 34.9P
  5. Chilli Slaw Burger – 551kcal: 51.2C / 22.2F / 35.0P
  6. Texas BBQ Wrap – 552kcal: 46.0C / 19.0F / 39.0P
  7. BBQ Bacon Crispy Burger – 559kcal: 51.2C / 23.7F / 32.1P
  8. BLT Smash Burger – 571kcal: 52.2C / 23.1F / 37.0P

Salsa’s Fresh Mex Grill

  1. Mucho Protein Salad – 456kcal: 36.5C / 22.8F / 24.1P
  2. Chicken & Guac Burrito – 481kcal: 43.0C / 23.7F / 23.5P
  3. Baja Steak Bowl – 514kcal: 53.3C / 21.5F / 24.8P
  4. California Burrito – 526kcal: 54.9C / 22.4F / 24.2P
  5. 14-Hour Beef Bowl – 536kcal: 52.4C / 24.2F / 25.4P

Subway

  1. Oven Roasted Chicken Salad – 161kcal: 9.8C / 2.9F / 22.1P
  2. Chicken Schnitzel Salad – 248kcal: 17.1C / 8.7F / 23.7P
  3. Chicken & Bacon Ranch Melt Salad – 267kcal: 10.1C / 14.6F / 25.0P
  4. Chicken Strips 6-Inch Sub – 279kcal: 37.7C / 3.9F / 22.5P
  5. Chicken Strips Wrap – 303kcal: 37.4C / 7.6F / 20.6P
  6. Chicken Teriyaki 6-Inch Sub – 309kcal: 44.8C / 4.1F / 22.5P
  7. Oven Roasted Chicken 6-Inch Sub – 311kcal: 38.9C / 4.2F / 27.3P
  8. Chicken Teriyaki Wrap – 332kcal: 44.4C / 7.7F / 20.6P
  9. Subway Melt 6-Inch Sub – 338kcal: 39.9C / 8.8F / 22.6P
  10. Chicken Strips 6-Inch Flatbread – 351kcal: 47.1C / 6.9F / 23.0P
  11. Steak & Cheese 6-Inch Sub – 354kcal: 38.8C / 9.9F / 24.9P
  12. Italian BMT 6-Inch Sub – 377kcal: 39.6C / 14.6F / 20.0P
  13. Chicken Teriyaki 6-Inch Flatbread – 380kcal: 54.1C / 7.0F / 23.1P
  14. Oven Roasted Chicken 6-Inch Flatbread – 383kcal: 48.3C / 7.1F / 27.9P
  15. Chicken Schnitzel 6-Inch Sub – 398kcal: 46.3C / 9.9F / 29.0P
  16. Chicken & Bacon Ranch Melt 6-Inch Sub – 417kcal: 39.2C / 15.9F / 30.2P

Are you wondering why Hungry Jack’s isn’t on the list? Unfortunately, they didn’t have a main menu item that ticked all the boxes.

So, next time you’re out and about and need something to eat – check out the restaurant’s website and find an option that fits within your nutritional targets.

* All nutritional values taken 12 June 2017.