Eating out and counting calories or macros? This free restaurant nutrition calculator lets you build a meal from the official menus of 11 popular US chains and adds up calories, protein, carbs, fat, sodium and more as you go. Use it as a fast food calorie calculator, a macro counter for your favorite order, or to compare chains before you choose where to eat. Each chain also has its own page, such as the Starbucks calorie calculator and the Subway nutrition calculator.
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| Item | Qty | Calories | Fat | Carbs | Protein | Sodium |
|---|
| Nutrient | Total | % Daily Value |
|---|
Values are the restaurant's published figures for standard recipes and portions. Actual servings vary, and customizations change the numbers. % Daily Values are based on a 2,000-calorie diet. This tool is for general information, not medical or dietary advice. Not affiliated with any restaurant chain.
Each chain page opens with a typical order already added. The table compares those example meals, all calculated from each chain's own published nutrition data:
| Chain | Example order | Calories | Protein | Sodium |
|---|---|---|---|---|
| Starbucks | a Grande Caffè Latte and a Butter Croissant | 440 | 18 g | 470 mg |
| Subway | a 6-inch turkey sub on Artisan Italian bread with provolone, lettuce, tomatoes and yellow mustard | 365 | 25 g | 1,220 mg |
| Dunkin' | a medium iced coffee with cream and sugar and a glazed donut | 430 | 6 g | 315 mg |
| Panda Express | a Plate with chow mein, Orange Chicken and Broccoli Beef | 1,270 | 50 g | 2,640 mg |
| CAVA | a build-your-own bowl with saffron basmati rice, SuperGreens, grilled chicken, hummus, tomato + cucumber, feta and lemon herb tahini | 735 | 43 g | 1,830 mg |
| Domino's | two slices of a large hand-tossed pepperoni pizza (crust, sauce, cheese and pepperoni for 2 of 8 slices) | 560 | 22 g | 1,280 mg |
| QDOBA | a chicken burrito with a 12.5-inch flour tortilla, cilantro lime rice, black beans, pico de gallo and shredded cheese | 935 | 46 g | 2,170 mg |
| Chick-fil-A | a Chicken Sandwich, medium Waffle Potato Fries and a medium lemonade | 1,100 | 34 g | 1,710 mg |
| Chipotle | a chicken bowl with white rice, black beans, fajita vegetables, fresh tomato salsa and cheese | 675 | 51 g | 1,760 mg |
| McDonald's | a Big Mac, medium fries and a medium Coca-Cola | 1,170 | 30 g | 1,385 mg |
| Panera Bread | a bowl of Broccoli Cheddar Soup with a side of French baguette | 610 | 18 g | 1,930 mg |
The example orders range from 365 calories at Subway to 1,270 calories at Panda Express. The calculator on this page starts with the McDonald's order – a Big Mac, medium fries and a medium Coca-Cola – which totals 1,170 calories, 49 g of fat, 158 g of carbs, 30 g of protein and 1,385 mg of sodium, or 59% of a 2,000-calorie day. Switch the restaurant menu above to build an order at any of the 11 chains.
If protein is your priority, these are the items with the most protein per serving at each chain, and the lowest-calorie item that still has at least 15 g of protein:
| Chain | Most protein | Lightest item with 15 g+ protein | Items in calculator |
|---|---|---|---|
| Starbucks | Vanilla Protein Latte (27 g) | Turkey Bacon, Cheddar & Egg White Sandwich (260 cal, 17 g) | 70 |
| Subway | 6" 5 Meat Italian (39 g) | Grilled Chicken (80 cal, 16 g) | 67 |
| Dunkin' | Double Sausage Breakfast Sandwich (33 g) | Bacon, Egg and Cheese on English Muffin (420 cal, 19 g) | 70 |
| Panda Express | Grilled Teriyaki Chicken (38 g) | Grilled Teriyaki Chicken (Cub Meal portion) (150 cal, 20 g) | 42 |
| CAVA | Spicy Chicken + Avocado Pita (50 g) | Grilled Steak (170 cal, 23 g) | 66 |
| Domino's | Spicy Buffalo 5-Cheese Mac & Cheese (31 g) | Chicken Caesar Salad (190 cal, 19 g) | 70 |
| QDOBA | Double Protein Bowl - Steak (52 g) | Brisket Birria (140 cal, 15 g) | 69 |
| Chick-fil-A | Chick-fil-A Cool Wrap (43 g) | Grilled Nuggets (8 ct) (130 cal, 25 g) | 70 |
| Chipotle | Chicken (32 g) | Kids Chicken (90 cal, 15 g) | 49 |
| McDonald's | Double Quarter Pounder with Cheese (48 g) | Cheeseburger (300 cal, 15 g) | 70 |
| Panera Bread | French Ciabatta Dipper - Whole (66 g) | Greek Yogurt with Berries (250 cal, 15 g) | 66 |
Grilled chicken, egg-white breakfast items and lean proteins usually give the best protein for the calories, while fried items and items with creamy sauces add fat and calories faster than protein. Use the chain pages for full high-protein rankings and protein-per-calorie tables.
Calories get the most attention, but sodium and sugar are where restaurant meals most often go far past daily guidelines. The table lists the single highest-sodium and highest-sugar item in the calculator for each chain:
| Chain | Highest sodium | Most sugars |
|---|---|---|
| Starbucks | Bacon, Sausage & Egg Wrap (1,050 mg) | Caramel Ribbon Crunch Frappuccino® Blended Beverage (60 g) |
| Subway | 6" 5 Meat Italian (1,910 mg) | 6" Sweet Onion Chicken Teriyaki® (20 g) |
| Dunkin' | Double Sausage Breakfast Sandwich (1,980 mg) | Frozen Chocolate - Medium (121 g) |
| Panda Express | Kung Pao Chicken (1,300 mg) | Fanta Strawberry (22 oz) (78 g) |
| CAVA | Greek Chicken Pita (2,560 mg) | Classic Lemonade - Large (91 g) |
| Domino's | Spicy Buffalo 5-Cheese Mac & Cheese (2,090 mg) | Sweet Icing Dipping Cup (52 g) |
| QDOBA | Chicken Queso Burrito (2,580 mg) | Double Chocolate Brownie (US) (36 g) |
| Chick-fil-A | Chicken Noodle Soup (Bowl) (2,280 mg) | Chocolate Milkshake (90 g) |
| Chipotle | Queso Blanco (large) (980 mg) | Chipotle-Honey Vinaigrette (12 g) |
| McDonald's | Big Breakfast with Hotcakes (2,070 mg) | Chocolate Shake (Medium) (85 g) |
| Panera Bread | Toasted Italiano on Baguette - Whole (4,110 mg) | Cafe Frozen Java - 20 fl oz (65 g) |
Among the example orders, the highest sodium total is 2,640 mg at Panda Express – 115% of the 2,300 mg Daily Value – and the lowest is 315 mg at Dunkin'. Large sweetened drinks, shakes and blended coffee drinks top the sugar lists at most chains, while sauces, cured meats, cheese and big sandwiches drive sodium.
Restaurant meals are often larger and richer than what we cook at home, and it is easy to underestimate them. Planning the order before you arrive is the simplest way to stay close to your goals: open the chain in the calculator, add what you would normally order, and look at the total before you change anything.
Then make one or two changes that matter most for you. If calories are the issue, the drink and the side are usually the easiest places to save without giving up the main item. If sodium is the concern, look at sauces, cheese and cured meats. If you want more protein, compare grilled proteins with fried ones, or add an extra portion of a lean protein and drop a starchy side.
Keep portion sizes in mind as well. A medium or large drink, a second sauce or a shared dessert can turn a moderate meal into a heavy one. Because every item in the calculator has its official serving size, you can see exactly what each extra adds, and copy or save the final order so you can repeat it next time.
Starbucks: Starbucks lists nutrition for each drink in its standard recipe and size, so a Grande latte here means 16 fl oz made with the default milk. Food items are listed per serving. The calculator has 70 Starbucks items; see the Starbucks nutrition calculator for rankings and tips.
Subway: Subway publishes values for each bread, protein, cheese, vegetable and sauce at the amount used on a 6-inch sub, plus its standard 6-inch recipes. Double the components for a footlong. The calculator has 67 Subway items; see the Subway nutrition calculator for rankings and tips.
Dunkin': Dunkin' lists each medium drink with a specific recipe – black, with cream and sugar, or with a flavor swirl – so pick the line that matches how you order. Donuts, Munchkins, sandwiches and bakery items are listed per piece. The calculator has 70 Dunkin' items; see the Dunkin' nutrition calculator for rankings and tips.
Panda Express: Panda Express gives nutrition per official portion: one side serving and one entree serving. A Bowl is one side and one entree, a Plate one side and two entrees, and a Bigger Plate one side and three entrees. The calculator has 42 Panda Express items; see the Panda Express nutrition calculator for rankings and tips.
CAVA: CAVA's guide lists one standard serving of each base, main, dip, topping and dressing, plus its curated bowls and pitas as built. Add one line for each component you choose. The calculator has 66 CAVA items; see the CAVA nutrition calculator for rankings and tips.
Domino's: Domino's lists build-your-own pizza per slice as separate parts – crust, sauce, cheese and each topping – so add one of each part for every slice you eat. Specialty pizzas, wings, breads, pasta, sandwiches and desserts are listed as served. The calculator has 70 Domino's items; see the Domino's nutrition calculator for rankings and tips.
QDOBA: QDOBA's guide lists each burrito, bowl and taco ingredient at its standard portion, with larger portions shown separately for items such as guacamole and queso, plus signature entrees as built. The calculator has 69 QDOBA items; see the QDOBA nutrition calculator for rankings and tips.
Chick-fil-A: Chick-fil-A publishes nutrition for each entree, side, salad, breakfast item, treat, drink, sauce and dressing. Salads are listed without dressing, so add your dressing as a separate line. The calculator has 70 Chick-fil-A items; see the Chick-fil-A nutrition calculator for rankings and tips.
Chipotle: Chipotle publishes the nutrition of every ingredient at its standard portion – 4 oz of rice, beans and proteins, for example – so a burrito, bowl, salad or tacos is simply the sum of what you choose. The calculator has 49 Chipotle items; see the Chipotle nutrition calculator for rankings and tips.
McDonald's: McDonald's publishes nutrition for every standard menu item in the US, from breakfast sandwiches and burgers to McNuggets, fries, McCafé drinks and desserts. The calculator has 70 McDonald's items; see the McDonald's nutrition calculator for rankings and tips.
Panera Bread: Panera's nutrition guide lists soups by cup and bowl, sandwiches and salads as whole portions, and bakery and breakfast items per piece. The calculator has 66 Panera Bread items; see the Panera Bread nutrition calculator for rankings and tips.
The calculator covers 709 menu items from 11 US restaurant chains: Starbucks, Subway, Dunkin', Panda Express, CAVA, Domino's, QDOBA, Chick-fil-A, Chipotle, McDonald's and Panera Bread. Each value was copied from the chain's own published nutrition information and then checked again, item by item, against the same official source on 26 October 2026. Where a chain publishes values per ingredient – Chipotle, CAVA, QDOBA, Subway and Domino's pizza – you can build a burrito, bowl, sub or pizza from its parts exactly the way you order it.
Menus change during the year and portions vary by location, so treat the totals as close estimates. Limited-time and regional items are not included. The chains are listed only to identify their menu items; this tool is independent and not affiliated with or endorsed by any of them.
The % Daily Value (%DV) column compares your meal with the reference amounts the FDA uses on Nutrition Facts labels for adults and children aged 4 and older, based on a 2,000-calorie diet: 78 g of total fat, 20 g of saturated fat, 300 mg of cholesterol, 2,300 mg of sodium, 275 g of total carbohydrates, 28 g of dietary fiber and 50 g of protein. As a rule of thumb, 5% DV or less of a nutrient per serving is considered low and 20% DV or more is high.
Calorie needs differ from person to person depending on age, size, sex and activity level, which is why the calculator also lets you set your own daily calorie target. The share of your target is shown next to the calorie total. Sugars are listed without a %DV because restaurants publish total sugars, while the FDA Daily Value applies only to added sugars.
Under the FDA menu-labeling rule, restaurant chains with 20 or more locations must post calories on their menus and provide fuller nutrition information on request. That is the information each chain publishes and this calculator uses.
Calories measure the energy in food. Fat supplies about 9 calories per gram, while carbohydrates and protein supply about 4 calories per gram each. The colored bar in the results shows what share of your meal's calories comes from each macronutrient, using those standard factors, so a meal with 30 g of fat gets roughly 270 calories from fat.
Saturated and trans fats are the fats nutrition guidelines suggest limiting. Fiber is the part of carbohydrates your body does not digest; it adds bulk and is generally something to get more of. Sodium mostly comes from salt and is concentrated in sauces, cheeses, breads, cured meats and fried coatings.
If you track macros, use the totals table: it lists every nutrient for the whole meal with its %DV. For a macro-based plan, compare the protein total with your daily target, then adjust the order – swap a side, choose a smaller size, or move a sauce to the side – and watch the numbers update.
Every number in this each restaurant nutrition calculator was copied from each chain's own published nutrition information – the official guides linked on each chain page – and checked a second time, item by item, against the same official source on 26 October 2026. We do not estimate or calculate values for menu items; if a value is not published, it is shown as not available.
Restaurants change recipes, sizes and menus during the year, and actual portions vary from one visit to the next. Limited-time and regional items are not included. If you notice an item that has changed, check each restaurant's current nutrition information, which always takes priority over this page.
This page is an independent tool and is not affiliated with, sponsored or endorsed by any restaurant chain. Brand and product names are trademarks of their owners and are used only to identify the menu items.
1. Browse the menu list or type in the search box to find an item. 2. Tap + to add it to your meal (tap again for a second serving, or − to remove one). 3. Use the category buttons to jump between drinks, entrees, sides, sauces and desserts. 4. Set your own daily calorie target if it is not 2,000.
The results card shows the meal total for calories, protein, carbs, fat and sodium, a line-by-line table of what you picked, the full nutrient totals with % Daily Value, and the share of calories from carbs, fat and protein. Use Copy, Download TXT, Save as PDF or WhatsApp to keep or share your meal.
Because the article on this page is generated from the same data the calculator uses, the example meal and every figure quoted in the text match what the calculator shows.
Pick a restaurant, add menu items with the + buttons and the calculator adds up the chain's published values for calories, fat, saturated fat, cholesterol, sodium, carbs, fiber, sugars and protein, with % Daily Value for each.
Starbucks, Subway, Dunkin', Panda Express, CAVA, Domino's, QDOBA, Chick-fil-A, Chipotle, McDonald's and Panera Bread – 709 menu items in total.
A Big Mac, medium French fries and a medium Coca-Cola (no ice) total 1,170 calories, 49 g of fat and 1,385 mg of sodium, based on McDonald's published US nutrition data.
Of the example orders on the chain pages, a 6-inch turkey sub on Artisan Italian bread with provolone, lettuce, tomatoes and yellow mustard at Subway is the lightest at 365 calories, and a Plate with chow mein, Orange Chicken and Broccoli Beef at Panda Express is the heaviest at 1,270 calories.
It compares a nutrient with the FDA reference amount for a 2,000-calorie diet, such as 2,300 mg of sodium or 50 g of protein. 5% DV or less is low and 20% DV or more is high.
Yes. Every value was copied from each chain's own nutrition guide or website and checked item by item against that source on 26 October 2026. Recipes and portions can vary.
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