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High protein fast food

These are the fast food and takeaway options that give you the most protein for every calorie, ranked by grams of protein per 100 kcal.

Six roasted chicken wings with a small dish of dip on a white plate

A white porcelain bowl of chilli con carne with kidney beans on a white plate

A white porcelain bowl of red pozole with hominy on a white plate

1Chicken wings6 chicken wings · 480 kcal9.6g protein per 100 kcal 2Chilli con carneBowl of chilli, without rice · 330 kcal7.6g protein per 100 kcal 3PozoleA bowl, about 500 g · 400 kcal7.5g protein per 100 kcal 4Fried chicken2 pieces of fried chicken, on the bone · 500 kcal7g protein per 100 kcal 5FajitasTwo wraps with chicken, peppers and toppings · 520 kcal6.5g protein per 100 kcal 6BifanaOne bifana in a roll, about 200 g · 450 kcal6.2g protein per 100 kcal 7ShawarmaOne wrap, chicken with garlic sauce · 600 kcal5.8g protein per 100 kcal 8Chicken McNuggets6 McNuggets · 260 kcal5.8g protein per 100 kcal 9QuesadillaOne large quesadilla, chicken and cheese · 530 kcal5.7g protein per 100 kcal 10Chicken nuggets6 chicken nuggets · 250 kcal5.6g protein per 100 kcal 11FrancesinhaOne francesinha without the chips, about 450 g · 1,000 kcal5.5g protein per 100 kcal 12BurgerRestaurant burger, beef with cheese · 700 kcal5.4g protein per 100 kcal 13Korean fried chickenSix pieces, glazed · 740 kcal5.4g protein per 100 kcal 14TacosThree soft tacos · 510 kcal5.3g protein per 100 kcal 15CheeseburgerRestaurant cheeseburger · 800 kcal5.3g protein per 100 kcal 16Big MacOne Big Mac · 510 kcal5.1g protein per 100 kcal 17Doner kebabDoner kebab in pitta or bread · 700 kcal5g protein per 100 kcal 18BurritoBurrito from a restaurant or burrito bar · 800 kcal5g protein per 100 kcal 19EnchiladasTwo enchiladas · 600 kcal5g protein per 100 kcal 20McDonald's cheeseburgerOne cheeseburger · 300 kcal5g protein per 100 kcal

Numbers for the portion shown, the same as on each food's page. Sports are for someone of about 70 kg.

Chicken leads the way. Wings, fried chicken, shawarma and McNuggets all give you more protein per calorie than most burgers.

Chilli and fajitas are the surprise near the top: meat and beans with little in the way of bread or batter.

Pizza comes last, which will shock nobody. The numbers are the makers' European labels and can differ a little by country.

Questions

What is the highest protein fast food?

Chicken wings, chilli con carne and fried chicken give the most protein per calorie, followed by fajitas and shawarma.

Is a burger a good source of protein?

It has a fair bit, but the bun, cheese and sauce bring a lot of calories too, so it ranks mid table.

Which is better for protein, a kebab or a pizza?

A shawarma or doner gives you more protein per calorie than pizza, which sits at the bottom of this list.

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