Chain report cards

Every chain graded A–F on protein-friendliness: 40% share of the menu with 20g+ protein, 30% median protein per 100 calories, 30% balanced options (≤500 cal with 15g+ protein). Arrows show the trend where we have both 2018 and 2026 data.

A
Bonchon
76.5%20g+ protein
6.2gpro / 100 cal
0.9%balanced
230 items scored
A
Famous Dave's
69.3%20g+ protein
5.5gpro / 100 cal
16.0%balanced
231 items scored
A
Schlotzsky's
63.1%20g+ protein
5.4gpro / 100 cal
22.9%balanced
214 items scored
A
Outback Steakhouse
64.7%20g+ protein
5.3gpro / 100 cal
20.0%balanced
150 items scored
A
Hooters
75.8%20g+ protein
4.7gpro / 100 cal
6.7%balanced
120 items scored
A
Jersey Mike's Subs
55.8%20g+ protein
5.8gpro / 100 cal
18.7%balanced
963 items scored
A
Penn Station East Coast Subs
67.6%20g+ protein
4.9gpro / 100 cal
10.5%balanced
105 items scored
A
Subway ▲
47.8%20g+ protein
5.0gpro / 100 cal
31.3%balanced
412 items scored
A
PF Chang's
61.5%20g+ protein
4.5gpro / 100 cal
18.2%balanced
187 items scored
A
Quiznos
43.8%20g+ protein
4.8gpro / 100 cal
38.2%balanced
372 items scored
A
Bonefish Grill
56.3%20g+ protein
4.6gpro / 100 cal
21.6%balanced
167 items scored
A
Teriyaki Madness
36.5%20g+ protein
5.2gpro / 100 cal
36.5%balanced
74 items scored
B
Sweetgreen
64.5%20g+ protein
4.4gpro / 100 cal
9.7%balanced
31 items scored
B
Wingstop
21.1%20g+ protein
5.5gpro / 100 cal
52.6%balanced
57 items scored
B
McAlister's Deli
46.8%20g+ protein
4.7gpro / 100 cal
26.8%balanced
190 items scored
B
Jimmy John's
59.5%20g+ protein
5.0gpro / 100 cal
4.8%balanced
42 items scored
B
O'Charley's
64.5%20g+ protein
4.0gpro / 100 cal
9.0%balanced
200 items scored
B
Romano's Macaroni Grill
64.6%20g+ protein
4.1gpro / 100 cal
6.3%balanced
127 items scored
B
Carl's Jr.
53.0%20g+ protein
4.3gpro / 100 cal
17.9%balanced
117 items scored
B
Dickey's Barbeque Pit
58.1%20g+ protein
4.3gpro / 100 cal
9.5%balanced
74 items scored
B
El Pollo Loco ▲
44.8%20g+ protein
4.6gpro / 100 cal
20.1%balanced
174 items scored
B
Casey's General Store
40.1%20g+ protein
4.5gpro / 100 cal
26.9%balanced
227 items scored
B
LongHorn Steakhouse
48.4%20g+ protein
4.3gpro / 100 cal
18.7%balanced
219 items scored
B
Boston Market
38.3%20g+ protein
4.3gpro / 100 cal
29.8%balanced
94 items scored
B
In-N-Out Burger
29.4%20g+ protein
5.2gpro / 100 cal
29.4%balanced
17 items scored
B
Shake Shack
49.2%20g+ protein
4.1gpro / 100 cal
16.2%balanced
130 items scored
B
Carrabba's Italian Grill
50.4%20g+ protein
4.0gpro / 100 cal
13.2%balanced
242 items scored
B
On the Border
42.0%20g+ protein
4.4gpro / 100 cal
18.4%balanced
174 items scored
B
Del Taco
43.9%20g+ protein
4.3gpro / 100 cal
16.7%balanced
114 items scored
B
Hardee's
41.7%20g+ protein
4.0gpro / 100 cal
20.9%balanced
115 items scored
B
Red Lobster
41.1%20g+ protein
3.7gpro / 100 cal
25.1%balanced
287 items scored
B
Ruby Tuesday
47.0%20g+ protein
4.1gpro / 100 cal
9.8%balanced
215 items scored
B
Noodles & Company
40.7%20g+ protein
3.6gpro / 100 cal
19.8%balanced
91 items scored
B
Papa Murphy's
16.7%20g+ protein
4.8gpro / 100 cal
35.7%balanced
126 items scored
B
Jollibee
45.2%20g+ protein
3.9gpro / 100 cal
8.3%balanced
84 items scored
B
Potbelly Sandwich Shop
27.0%20g+ protein
4.2gpro / 100 cal
27.8%balanced
270 items scored
B
Friendly's
53.3%20g+ protein
3.1gpro / 100 cal
4.5%balanced
287 items scored
B
Fazoli's
39.9%20g+ protein
3.9gpro / 100 cal
10.6%balanced
198 items scored
C
Bob Evans
45.8%20g+ protein
3.3gpro / 100 cal
10.1%balanced
367 items scored
C
Arby's ●
36.5%20g+ protein
3.6gpro / 100 cal
17.4%balanced
230 items scored
C
Costco
54.3%20g+ protein
2.7gpro / 100 cal
5.7%balanced
35 items scored
C
54th Street Grill
44.8%20g+ protein
3.4gpro / 100 cal
6.4%balanced
435 items scored
C
Yard House
45.3%20g+ protein
3.4gpro / 100 cal
6.1%balanced
358 items scored
C
Moe's Southwest Grill
11.7%20g+ protein
6.2gpro / 100 cal
14.2%balanced
120 items scored
C
Zaxby's
42.8%20g+ protein
3.3gpro / 100 cal
8.0%balanced
313 items scored
C
Whataburger
43.1%20g+ protein
2.9gpro / 100 cal
11.3%balanced
274 items scored
C
Jason's Deli
30.4%20g+ protein
3.8gpro / 100 cal
16.6%balanced
392 items scored
C
Greggs
26.5%20g+ protein
3.9gpro / 100 cal
19.1%balanced
272 items scored
C
BJ's Restaurant & Brewhouse
34.2%20g+ protein
3.8gpro / 100 cal
9.1%balanced
473 items scored
C
Krystal
30.8%20g+ protein
3.7gpro / 100 cal
14.3%balanced
91 items scored
C
Killer Burger
40.4%20g+ protein
3.5gpro / 100 cal
3.4%balanced
89 items scored
C
Chick-Fil-A ●
31.1%20g+ protein
2.9gpro / 100 cal
22.1%balanced
453 items scored
C
The Capital Grille
37.2%20g+ protein
2.9gpro / 100 cal
11.5%balanced
113 items scored
C
Torchy's Tacos
26.0%20g+ protein
3.1gpro / 100 cal
22.8%balanced
123 items scored
C
Round Table Pizza
6.0%20g+ protein
4.8gpro / 100 cal
26.5%balanced
381 items scored
C
Joe's Crab Shack
37.3%20g+ protein
2.4gpro / 100 cal
12.7%balanced
244 items scored
C
Marco's Pizza
10.0%20g+ protein
5.3gpro / 100 cal
9.1%balanced
220 items scored
C
Einstein Bros
23.2%20g+ protein
3.3gpro / 100 cal
14.8%balanced
297 items scored
C
Pret A Manger
21.4%20g+ protein
3.6gpro / 100 cal
13.6%balanced
220 items scored
C
Portillo's
35.5%20g+ protein
2.5gpro / 100 cal
7.8%balanced
245 items scored
C
McDonald's UK
23.5%20g+ protein
2.9gpro / 100 cal
18.5%balanced
162 items scored
C
Little Caesars
2.9%20g+ protein
4.6gpro / 100 cal
23.2%balanced
69 items scored
C
Olive Garden
29.9%20g+ protein
2.9gpro / 100 cal
8.5%balanced
224 items scored
C
Sbarro
36.6%20g+ protein
2.3gpro / 100 cal
5.9%balanced
153 items scored
C
Qdoba
12.2%20g+ protein
4.0gpro / 100 cal
16.2%balanced
74 items scored
C
Taco John's
18.0%20g+ protein
3.2gpro / 100 cal
16.8%balanced
161 items scored
C
Wendy's ▲
23.2%20g+ protein
2.6gpro / 100 cal
17.1%balanced
228 items scored
C
IHOP
28.8%20g+ protein
2.8gpro / 100 cal
6.9%balanced
392 items scored
C
Denny's
28.0%20g+ protein
2.8gpro / 100 cal
7.7%balanced
261 items scored
C
Domino's
6.2%20g+ protein
4.4gpro / 100 cal
13.3%balanced
503 items scored
C
Checker's Drive-In/Rallys
20.3%20g+ protein
1.9gpro / 100 cal
23.7%balanced
59 items scored
C
Freddy's Frozen Custard & Steakburgers
34.3%20g+ protein
1.8gpro / 100 cal
4.6%balanced
306 items scored
C
Charleys Cheesesteaks
29.1%20g+ protein
1.9gpro / 100 cal
9.9%balanced
172 items scored
C
McDonald's ●
23.4%20g+ protein
2.5gpro / 100 cal
10.1%balanced
308 items scored
C
Popeyes
19.4%20g+ protein
2.7gpro / 100 cal
10.8%balanced
93 items scored
C
Applebee's
31.0%20g+ protein
1.6gpro / 100 cal
8.6%balanced
303 items scored
C
Dutch Bros
15.5%20g+ protein
2.7gpro / 100 cal
15.5%balanced
459 items scored
C
Chili's
31.8%20g+ protein
1.4gpro / 100 cal
8.2%balanced
343 items scored
C
Red Robin
30.0%20g+ protein
1.7gpro / 100 cal
6.8%balanced
413 items scored
C
Panera Bread
13.9%20g+ protein
3.2gpro / 100 cal
8.5%balanced
294 items scored
C
Pizza Hut
0.9%20g+ protein
4.3gpro / 100 cal
12.0%balanced
234 items scored
C
Burger King ▲
23.1%20g+ protein
2.1gpro / 100 cal
9.5%balanced
199 items scored
C
Frisch's Big Boy
19.3%20g+ protein
2.5gpro / 100 cal
7.8%balanced
373 items scored
C
Habit Burger Grill
20.8%20g+ protein
2.0gpro / 100 cal
11.3%balanced
106 items scored
C
Tim Hortons
12.3%20g+ protein
2.2gpro / 100 cal
20.0%balanced
155 items scored
C
Ci Ci's Pizza
0.0%20g+ protein
4.2gpro / 100 cal
10.0%balanced
40 items scored
C
Dairy Queen
24.0%20g+ protein
1.8gpro / 100 cal
6.4%balanced
408 items scored
C
Golden Corral
7.8%20g+ protein
2.7gpro / 100 cal
17.7%balanced
740 items scored
C
Papa John's
4.6%20g+ protein
3.8gpro / 100 cal
7.5%balanced
928 items scored
C
Peet's Coffee
6.0%20g+ protein
3.2gpro / 100 cal
12.8%balanced
117 items scored
D
Chipotle
11.3%20g+ protein
2.8gpro / 100 cal
9.7%balanced
62 items scored
D
Culver's
22.6%20g+ protein
1.8gpro / 100 cal
6.4%balanced
296 items scored
D
Captain D's
14.5%20g+ protein
1.8gpro / 100 cal
17.1%balanced
76 items scored
D
TGI Friday's
28.0%20g+ protein
1.2gpro / 100 cal
4.6%balanced
454 items scored
D
Panda Express
8.5%20g+ protein
2.5gpro / 100 cal
12.4%balanced
129 items scored
D
Wawa
15.8%20g+ protein
1.8gpro / 100 cal
12.0%balanced
2501 items scored
D
California Pizza Kitchen
22.3%20g+ protein
1.2gpro / 100 cal
8.4%balanced
323 items scored
D
Perkins
22.4%20g+ protein
1.4gpro / 100 cal
4.9%balanced
468 items scored
D
Dave's Hot Chicken
27.3%20g+ protein
1.1gpro / 100 cal
0.7%balanced
139 items scored
D
Cava
15.1%20g+ protein
2.0gpro / 100 cal
5.9%balanced
119 items scored
D
White Castle
11.4%20g+ protein
2.0gpro / 100 cal
9.5%balanced
316 items scored
D
Starbucks ▲
6.5%20g+ protein
2.4gpro / 100 cal
10.4%balanced
796 items scored
D
Chuck E. Cheese
3.6%20g+ protein
2.9gpro / 100 cal
7.6%balanced
225 items scored
D
Starbucks UK
5.1%20g+ protein
2.4gpro / 100 cal
10.6%balanced
1159 items scored
D
Steak 'N Shake
13.6%20g+ protein
1.9gpro / 100 cal
4.5%balanced
441 items scored
D
Bojangles
17.9%20g+ protein
1.0gpro / 100 cal
9.8%balanced
123 items scored
D
Jamba Juice
9.8%20g+ protein
1.8gpro / 100 cal
9.8%balanced
194 items scored
D
Baskin Robbins
12.1%20g+ protein
1.9gpro / 100 cal
1.0%balanced
306 items scored
D
Sonic
15.9%20g+ protein
1.1gpro / 100 cal
3.3%balanced
573 items scored
D
Krispy Kreme
0.5%20g+ protein
2.4gpro / 100 cal
6.5%balanced
199 items scored
D
Buffalo Wild Wings
17.3%20g+ protein
0.7gpro / 100 cal
5.0%balanced
747 items scored
D
Sheetz
10.5%20g+ protein
1.0gpro / 100 cal
8.5%balanced
883 items scored
D
Jack in the Box
18.7%20g+ protein
0gpro / 100 cal
8.3%balanced
241 items scored
D
Dunkin' Donuts ●
2.7%20g+ protein
1.8gpro / 100 cal
5.1%balanced
1756 items scored
D
7 Brew
2.4%20g+ protein
1.8gpro / 100 cal
2.0%balanced
1176 items scored
F
Biggby Coffee
0.0%20g+ protein
2.0gpro / 100 cal
2.0%balanced
604 items scored
F
Church's Chicken
9.4%20g+ protein
0.6gpro / 100 cal
7.2%balanced
138 items scored
F
Taco Bell ●
8.7%20g+ protein
0.7gpro / 100 cal
6.7%balanced
791 items scored
F
Ziggi's Coffee
6.7%20g+ protein
0.6gpro / 100 cal
10.1%balanced
267 items scored
F
Cinnabon
6.1%20g+ protein
1.3gpro / 100 cal
2.0%balanced
148 items scored
F
Slim Chickens
10.5%20g+ protein
0.8gpro / 100 cal
1.7%balanced
172 items scored
F
KFC
7.4%20g+ protein
0gpro / 100 cal
5.9%balanced
202 items scored
F
Cold Stone Creamery
1.2%20g+ protein
1.1gpro / 100 cal
0.0%balanced
759 items scored
F
Firehouse Subs
7.2%20g+ protein
0gpro / 100 cal
3.5%balanced
869 items scored
F
Raising Cane's
7.7%20g+ protein
0gpro / 100 cal
0.9%balanced
117 items scored
F
Auntie Anne's
4.9%20g+ protein
0gpro / 100 cal
2.7%balanced
182 items scored
F
Five Guys
3.6%20g+ protein
0gpro / 100 cal
3.6%balanced
28 items scored
F
Long John Silver's
1.1%20g+ protein
0gpro / 100 cal
3.4%balanced
87 items scored
F
7 Eleven
0.0%20g+ protein
0gpro / 100 cal
0.0%balanced
5 items scored