Free Tool · McDonald's, KFC, Burger King and Subway
Healthiest Fast Food in India
316 menu items from each chain's own nutrition sheet, ranked by protein per calorie. Choose veg, egg or non-veg, set a calorie limit, and see which orders beat a coached member's lunch.
Quick answer
The most protein for the calories is KFC's Smoky Grilled Chicken: 21 g of protein in 171 kcal a piece. The best burger is Burger King's Chicken Tandoori Grill, with 31.1 g of protein in 395 kcal.
For vegetarians, Burger King's Crunchy Veg Whopper gives the most protein per calorie: 16 g in 367 kcal. Only one veg item at the four chains reaches 20 g of protein under 500 kcal: Subway's Veg Shammi Cheese Pull Sub, at 483 kcal.
Chain
Diet
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Calories
A member's lunch means 23 g of protein in 467 kcal or less, the median lunch in our members' food logs.
251 items match
Smoky Grilled Chicken, 1 pc
KFC · Chicken · 90 g
171 kcal
21 g protein
12.3 g per 100 kcal
Smoky Grilled Chicken, 2 pc
KFC · Chicken · 180 g
342 kcal
42 g protein
12.3 g per 100 kcal
Beats a member's lunchGrilled Leg Piece, 1 pc
KFC · Chicken · 170 g
338 kcal
34 g protein
10.1 g per 100 kcal
Beats a member's lunch56% of a day's saltGrilled Chicken Wings, 8 pc
Burger King · Chicken · 264 g
670 kcal
56.2 g protein
8.4 g per 100 kcal
Grilled Chicken Wings, 15 pc
Burger King · Chicken · 532 g
1,350 kcal
113 g protein
8.4 g per 100 kcal
90% of a day's saltGrilled Chicken Wings, 4 pc
Burger King · Chicken · 132 g
335 kcal
28 g protein
8.4 g per 100 kcal
Beats a member's lunchGrilled Chicken Wings, 2 pc
Burger King · Chicken · 66 g
168 kcal
14 g protein
8.3 g per 100 kcal
Chicken Slice Salad (new range)
Subway · Salad, new range · 384 g
220 kcal
18 g protein
8.2 g per 100 kcal
81% of a day's saltChicken Tandoori Grill
Burger King · Burgers · 230 g
395 kcal
31.1 g protein
7.9 g per 100 kcal
Beats a member's lunchBoneless Strips, 2 pc
KFC · Chicken · 90 g
234 kcal
18 g protein
7.7 g per 100 kcal
Boneless Strips, 3 pc
KFC · Chicken · 135 g
351 kcal
27 g protein
7.7 g per 100 kcal
Beats a member's lunchFried Chicken Wings, 4 pc
Burger King · Chicken · 126 g
298 kcal
22.7 g protein
7.6 g per 100 kcal
The Best Order at Each Chain
The meal with the most protein per calorie at each chain, one non-veg and one veg. Tap a chain for its full menu chart.
McDonald's India
Full chartMcSpicy Fried Chicken, 1 pc
- Calories
- 249
- Protein
- 17.3 g
- Per 100 kcal
- 7.0 g
Sodium 874 mg, 44% of a day.
Triple Cheese Burger (veg)
- Calories
- 536
- Protein
- 20.1 g
- Per 100 kcal
- 3.8 g
Sodium 1,187 mg, 59% of a day, which is a lot for one item.
KFC India
Full chartSmoky Grilled Chicken, 1 pc
- Calories
- 171
- Protein
- 21 g
- Per 100 kcal
- 12.3 g
Sodium 235 mg, 12% of a day.
Paneer Zinger
- Calories
- 643
- Protein
- 24 g
- Per 100 kcal
- 3.7 g
Sodium 1,946 mg, 97% of a day, which is a lot for one item.
Burger King India
Full chartGrilled Chicken Wings, 4 pc
- Calories
- 335
- Protein
- 28 g
- Per 100 kcal
- 8.4 g
More protein than a member's median lunch, for fewer calories. Sodium 448 mg, 22% of a day.
Crunchy Veg Whopper
- Calories
- 367
- Protein
- 16 g
- Per 100 kcal
- 4.4 g
Sodium 761 mg, 38% of a day.
Subway India
Full chartChicken Slice Salad (new range)
Salad, new range
- Calories
- 220
- Protein
- 18 g
- Per 100 kcal
- 8.2 g
Sodium 1,613 mg, 81% of a day, which is a lot for one item.
Paneer Tikka Cheese Pull Sub
Cheese Pull sub, 6-inch
- Calories
- 547
- Protein
- 23 g
- Per 100 kcal
- 4.2 g
Sodium 1,626 mg, 81% of a day, which is a lot for one item.
Three Ways to Order Lighter Anywhere
Grilled over fried
At KFC a Smoky Grilled Chicken piece is 171 kcal with 21 g of protein. A Hot & Crispy Chicken piece is 320 kcal with 19 g.
Leave the fries
A regular fries adds 204 to 225 kcal and only 3.4 to 5 g of protein at McDonald's, KFC and Burger King.
Watch the salt
61% of the meals here carry half a day's sodium or more. Two of those in a day takes you past the limit.
17 Orders That Beat a Coached Member's Lunch
Our members' median lunch is 23 g of protein in 467 kcal. These orders give at least that much protein for no more calories. None are at McDonald's: its closest is the Chicken McNuggets (9 pieces), with 22.6 g in 382 kcal.
From our members' food logs
Median protein and calories per meal
- Breakfast24.6 g protein · 375 kcal
- Lunch23 g protein · 467 kcal
- Dinner29 g protein · 463 kcal
- Snack13 g protein · 234 kcal
We measure every order against the median lunch: 23 g of protein in 467 kcal. An order that gives at least that much protein for no more calories “beats a member's lunch”. Read the food-log study.
Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, each food logged by at least three members in the sample, using the app's food-database values for the portion logged.
Boneless Strips, 3 pc
KFC
- Calories
- 351
- Protein
- 27 g
- Per 100 kcal
- 7.7 g
More protein than a member's median lunch, for fewer calories. Sodium 628 mg, 31% of a day.
Peri Peri Strips, 3 pc
KFC
- Calories
- 404
- Protein
- 27 g
- Per 100 kcal
- 6.7 g
More protein than a member's median lunch, for fewer calories. Sodium 803 mg, 40% of a day.
Smoky Grilled Chicken, 2 pc
KFC
- Calories
- 342
- Protein
- 42 g
- Per 100 kcal
- 12.3 g
More protein than a member's median lunch, for fewer calories. Sodium 470 mg, 24% of a day.
Grilled Leg Piece, 1 pc
KFC
- Calories
- 338
- Protein
- 34 g
- Per 100 kcal
- 10.1 g
More protein than a member's median lunch, for fewer calories. Sodium 1,125 mg, 56% of a day, which is a lot for one item.
Spicy Zinger Burger
KFC
- Calories
- 439
- Protein
- 28 g
- Per 100 kcal
- 6.4 g
More protein than a member's median lunch, for fewer calories. Sodium 1,075 mg, 54% of a day, which is a lot for one item.
Smoky Chicken Rice Bowl
KFC
- Calories
- 418
- Protein
- 24 g
- Per 100 kcal
- 5.7 g
More protein than a member's median lunch, for fewer calories. Sodium 1,397 mg, 70% of a day, which is a lot for one item.
Grilled Chicken Wings, 4 pc
Burger King
- Calories
- 335
- Protein
- 28 g
- Per 100 kcal
- 8.4 g
More protein than a member's median lunch, for fewer calories. Sodium 448 mg, 22% of a day.
Peri Peri Chicken Wings, 4 pc (fried)
Burger King
- Calories
- 388
- Protein
- 23.9 g
- Per 100 kcal
- 6.2 g
More protein than a member's median lunch, for fewer calories. Sodium 1,118 mg, 56% of a day, which is a lot for one item.
Chicken Tandoori Grill
Burger King
- Calories
- 395
- Protein
- 31.1 g
- Per 100 kcal
- 7.9 g
More protein than a member's median lunch, for fewer calories. Sodium 966 mg, 48% of a day.
Cheesy American BBQ
Subway · Hot & Cheesy, 6-inch
- Calories
- 457
- Protein
- 30 g
- Per 100 kcal
- 6.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,507 mg, 75% of a day, which is a lot for one item.
Chicken N' Cheese, 6-inch
Subway · Breakfast sub
- Calories
- 410
- Protein
- 23 g
- Per 100 kcal
- 5.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,196 mg, 60% of a day, which is a lot for one item.
Chicken Slice Cheese Pull Sub
Subway · Cheese Pull sub, 6-inch
- Calories
- 412
- Protein
- 23 g
- Per 100 kcal
- 5.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,547 mg, 77% of a day, which is a lot for one item.
Chicken Teriyaki Cheese Pull Sub
Subway · Cheese Pull sub, 6-inch
- Calories
- 425
- Protein
- 23 g
- Per 100 kcal
- 5.4 g
More protein than a member's median lunch, for fewer calories. Sodium 1,756 mg, 88% of a day, which is a lot for one item.
Roast Chicken Cheese Pull Sub
Subway · Cheese Pull sub, 6-inch
- Calories
- 448
- Protein
- 25 g
- Per 100 kcal
- 5.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,696 mg, 85% of a day, which is a lot for one item.
Chicken Slice Wrap
Subway · Wrap
- Calories
- 455
- Protein
- 27 g
- Per 100 kcal
- 5.9 g
More protein than a member's median lunch, for fewer calories. Sodium 1,845 mg, 92% of a day, which is a lot for one item.
Italian BMT (Chicken) Salad (new range)
Subway · Salad, new range
- Calories
- 372
- Protein
- 27 g
- Per 100 kcal
- 7.3 g
More protein than a member's median lunch, for fewer calories. Sodium 1,977 mg, 99% of a day, which is a lot for one item.
Italian BMT (Lamb) Salad (new range)
Subway · Salad, new range
- Calories
- 367
- Protein
- 25 g
- Per 100 kcal
- 6.8 g
More protein than a member's median lunch, for fewer calories. Sodium 2,008 mg, 100% of a day, which is a lot for one item.
Where the Numbers Come From
Every figure is from the chain's own published sheet, read on 3 Oct 2026. We checked that each item's calories match its protein, carbs and fat, and left out the rows that don't. The chain pages list what we left out and why.
| Chain | Sheet | Items |
|---|---|---|
| McDonald's India | April 2024West and South India | 77 |
| KFC India | March 2026India | 44 |
| Burger King India | July 2026India | 69 |
| Subway India | August 2026India | 126 |
Fast Food Can Fit a Fat Loss Plan
One order rarely makes or breaks a week. What adds up is the meal that comes with it: the fries, the shake and the second burger. Pick the main for protein, skip the sides, and a fast food lunch can sit inside the same 467 kcal our members eat at home.
For Indian takeaway on Swiggy and Zomato, the takeaway calorie guide covers biryani, curries and breads, and eating out during fat loss covers the rest. To set your own calorie number, use the calorie calculator.
Free Consultation
Eating out is part of the plan.
We plan your week around the meals you actually eat, restaurant orders included, and adjust it as you go. Fully online, wherever you live.
FAQ
Frequently asked questions
What is the healthiest fast food in India?
On protein per calorie, KFC's Smoky Grilled Chicken (1 piece): 21 g of protein in 171 kcal. The best burger is Burger King's Chicken Tandoori Grill, with 31.1 g of protein in 395 kcal. Skip the fries and the drink and either one fits a fat loss day.
Which fast food has the most protein in India?
Among items up to 650 kcal, Burger King's Fried Chicken Wings (8 pieces) has the most: 45.4 g in 595 kcal. KFC's Smoky Grilled Chicken (2 pieces) comes close with 42 g in only 342 kcal. Among burgers, KFC's Double Down has the most, with 38 g in 590 kcal.
What is the best veg fast food for protein in India?
Burger King's Crunchy Veg Whopper: 16 g of protein in 367 kcal, the most protein per calorie of any veg meal at the four chains. The veg item with the most protein overall is Subway's Cheesy Paneer Melt at 33 g, but it costs 678 kcal. Only one veg item at the four chains reaches 20 g of protein under 500 kcal: Subway's Veg Shammi Cheese Pull Sub, at 483 kcal.
What is the lowest calorie fast food meal in India?
Of the meals with at least 10 g of protein, the lightest are Burger King's Fried Chicken Wings (2 pieces) at 149 kcal with 11.3 g of protein; Burger King's Grilled Chicken Wings (2 pieces) at 168 kcal with 14 g of protein; McDonald's Chicken McNuggets (4 pieces) at 170 kcal with 10 g of protein. A regular fries at McDonald's, KFC or Burger King adds 204 to 225 kcal to any of them.
Is KFC healthier than McDonald's in India?
It depends on the order more than the chain. KFC's Smoky Grilled Chicken (1 piece) gives more protein per calorie than any other meal on the four menus. Fried chicken is close at both: a KFC Hot & Crispy Chicken piece is 320 kcal with 19 g of protein, and a McDonald's Crispy Fried Chicken piece is 287 kcal with 17.2 g. 6 KFC orders beat a coached member's lunch; none at McDonald's do.
Where do these numbers come from?
From each chain's own published nutrition sheet: McDonald's India (April 2024), KFC India (March 2026), Burger King India (July 2026), Subway India (August 2026). We read every row on 3 Oct 2026 and left out rows whose calories don't match their own protein, carbs and fat. We are not connected to any of these chains.