High-protein fast food in Australia

For the most protein per kJ at a takeaway chain, order grilled chicken without much else. Four grilled tenders at Nando's are 920 kJ (220 calories) with 39.6g protein, and Oporto's are 1,000 kJ with 41.9g. A Red Rooster quarter roast chicken (34.9g), Grill'd's HotBird (42.3g) and a GYG grilled chicken bowl (43.8g) are the next tier. Each figure below was checked against the chain's own nutrition information on 3 November 2026.

Nine orders with 30 g of protein or more

Sorted by protein per 100 calories, the simplest way to compare a small meal with a big one.

What the list has in common

Every pick is chicken, mostly grilled or roasted. Crumbing, frying, cheese and creamy sauces add kJ much faster than they add protein, which is why a fried chicken burger or a loaded burrito can have plenty of protein and still sit low on a per-kJ list. In the burger guide, a chicken burger takes the top spot for protein per calorie.

The bigger serve isn't always the better buy either. Soul Origin's Chicken Caesar Salad goes from 35.4g protein in the regular to 46.1g in the large, for 390 kJ more. That's fine if it's your whole lunch, and a lot if you're adding a drink and a snack.

Watch the extras

The figures above are the item on its own. Chips, a soft drink, extra cheese or a creamy sauce can add more kJ than the protein item itself. At Zambrero, sauce isn't included in the published bowl figures, and the creamy ones add 370 to 430 kJ (see the burrito guide). At chicken shops, a regular chips can be more energy than the quarter chicken (see the chicken shop guide).

Finding more on the menu

KiloMate's chain pages list the highest-protein items wherever the chain publishes protein, worked out from the chain's own figures. Start with Nando's, Oporto, Red Rooster, Grill'd, Betty's Burgers, Soul Origin, Guzman y Gomez or Zambrero, or browse all chains. To work out a daily protein target, use the protein calculator. For supermarket foods, see high-protein foods in Australia.

Questions

What fast food has the most protein for the kJ?

Grilled chicken tenders. Four of Nando's are 920 kJ (220 calories) with 39.6g protein, and four of Oporto's are 1,000 kJ with 41.9g. That's about 18 g of protein per 100 calories, more than any burger, burrito or salad here.

Is a quarter chicken high in protein?

Yes, if it's roasted or grilled. Red Rooster's Quarter Roast Chicken is 1,180 kJ (282 calories) with 34.9g protein. The chicken shop calories guide compares quarters at Red Rooster, Oporto and Nando's.

What's a high-protein burger in Australia?

A grilled chicken one. Grill'd's HotBird is 1,680 kJ (402 calories) with 42.3g protein on the standard bun. Betty's Grilled Chicken Bare, which comes without the bun, is 1,210 kJ with 31.5g.

Is GYG or Zambrero better for protein?

GYG's Grilled Chicken Burrito Bowl has 43.8g protein for 2,760 kJ. To get a similar amount at Zambrero you need the Big Classic Bowl: 46.7g for 2,750 kJ, before sauce. The burrito guide has every size and filling.

Which of these has the most protein overall?

The Zambrero Big Classic Bowl (Grilled Chicken), with 46.7g for 2,750 kJ (657 calories).

Sources

Nando's tenders page; Oporto nutrition info; Red Rooster nutrition info; Soul Origin nutritionals, September 2026; Betty's Burgers nutritional info PDF; Grill'd menu; Zambrero Nutritional Information, July 2026; GYG Nutrition and Allergen Guide, October 2026. Each figure was read from the chain's own published nutrition information on 3 November 2026 and matches KiloMate's fast-food data (as of October 2026). Each item page links its source. kJ is calories × 4.184, rounded to the nearest 10. "Protein per 100 cal" is our own division of the published figures. Recipes change, so check in store if a number matters to you.

General information only, not medical or dietary advice.