Grams vs protein per 100 calories
Ranking by grams of protein favours the biggest meals: a large platter will always beat a small wrap. So this guide also shows protein per 100 calories, which tells you how much protein you get for the calories.
Above about 10g of protein per 100 kcal is very lean, and nothing here quite reaches it. The leanest is Crispy Chicken Nuggets, with 26g of protein for 320 kcal. Sort the table by the last column to see the rest.
How much protein do you need?
Nutrition labels use 50g of protein a day as the Daily Value for an average adult on 2,000 kcal; individual needs vary with body size, age and activity, and people training or trying to stay full often aim higher, spread across meals. Every item here has at least 15g (30% of that reference), and the top pick, Cantina Chicken Rolled Quesadilla, has 33g (66%).
Watch the sodium
High-protein restaurant meals are often salty. The median item on this list has 1,180 mg of sodium, which is 51% of the 2,300mg Daily Value. If that matters to you, check the sodium column on each item page.