The world has gone 'high-protein' mad, and it's no wonder. Whether you're trying to gain muscle or need help with weight loss, protein is the ultimate multitasker. But, as retailers and takeaway giants cash in on the trend, reading the labels has become even more important. 'Protein is important for keeping us full, muscle support and general health, but more isn't always better,' says Annie Davies, Clinical Nutritionist at Body Fabulous Health Clinics. 'A high-protein meal can still be made with heavily processed and unattractive ingredients.'
So, if your favorite takeaway claims to be high-protein but leaves you feeling sluggish, bloated, or is adding to your waistline, it's time to reevaluate whether it is as healthy as you thought. Here’s a closer look at some of the biggest takeaway chains and their ‘high protein’ options.
Domino’s
Domino’s isn’t renowned for healthy pizza, but there are some ways you can pack in protein and avoid unhealthy additions.
AVOID: The Classico Chicken and Pesto (large)
- Calories: 1,813
- Protein: 106g
- Saturated fat: 37.7g
- Salt: 9g
If you ate this pizza, you’d get a whopping 106g of protein in one hit.
But, the NHS recommends that women eat less than 20g saturated fat per day and men consume less than 30g per day.
“This contains around two days worth of saturated fat,” says Annie.
“It becomes even more of a problem when it replaces healthier fats, such as olive oil and nuts.
“The salt levels in this pizza are also very high.
“High protein does not automatically equate to a healthier choice when saturated fat and salt are this elevated.”
MAYBE: The Delight Chicken Pizza (large)
- Calories: 1,435
- Protein: 90.9g
- Saturated fat: 14g
- Salt: 7.7g
“This has significantly less saturated fat than the previous pizza with 90.9g of protein and high fibre (27g), which is unusual for pizza and certainly a positive feature,” says Annie.
Fibre matters, it feeds the good bacteria in your gut, keeps you full, helps lower cholesterol and keeps your blood sugar stable.
Dropping down to a small version of this pizza makes it even better at 582 calories and 36g of protein.
TRY: Create your own
A Domino’s large Thin and Crispy crust contains 596 calories, versus the Domino’s large Stuffed Crust, which packs in 1603 calories.
“Avoid processed meats such as pepperoni and meatballs, which tend to be higher in saturated fat and salt,” adds Annie.
At Domino’s, adding chicken breast strips to your pizza adds a small 85 calories, while pork meatballs bump up your pizza calorie count by 403 calories!
Subway
“Choosing lean proteins, plenty of salad and wholegrain bread can make a big difference to the overall nutritional profile of your meal,” says Annie.
AVOID: Footlong Pepperoni Slice
- Calories: 353
- Protein: 18g
- Saturated fat: 8.8g
- Salt: 2.2g
Despite being marketed as a side, it’s high in saturated fat (8.8g) and provides relatively little protein (18g) for the 353 calories.
“Cheese and processed meats drive up both fat and salt content, too,” adds Annie.
MAYBE: Turkey And Ham Footlong
- Calories: 327
- Protein: 23g
- Saturated fat: 6g
- Salt: 2g
“Processed meats such as ham can also be higher in sodium, so it’s not necessarily the best choice if you’re prioritising protein quality,” says Annie.
TRY: The Rotisserie Style Chicken Footlong
- Calories: 620
- Protein: 44g
- Saturated fat: 5g
- Salt: 2.8g
“This is one of the strongest options nutritionally. It’s high in protein, moderate in calories and relatively balanced overall. Adding plenty of salad will further increase fibre and keep you full,” says Annie.
But, be wary of the salt. Opt for a 6-inch sub to bring salt down.
KFC
Annie says: “The best choices here are those that offer a good protein hit without excessive saturated fat or energy. Whole chicken pieces and simpler burgers tend to be better, more balanced choices.”
AVOID: Zinger Stacker Burger
- Calories: 813
- Protein: 45g
- Saturated fat: 7.7g
- Salt: 3.7g
“This is a classic example of why high protein doesn’t automatically mean healthy,” says Annie. “This is less suitable as an everyday choice.”
MAYBE: Large Popcorn Chicken
- Calories: 478
- Protein: 28g
- Saturated fat: 2.8g
- Salt: 2.2g
“Because it’s bite-sized and easy to eat quickly, it may be less satisfying,” says Annie.
“It’s also low in fibre, so it may not keep you full for as long.”
TRY: One Original Recipe Chicken Drumstick
- Calories: 179
- Protein: 14g
- Saturated fat: 1.5g
- Salt: 0.74g
Annie says that this offers a good balance of protein to calories.
Annie suggests: “For a balanced meal, pair this with sides such as a couple of pieces of corn (57 calories) or beans (93 calories), to create a more balanced meal.”
McDonald’s
The Golden Arches initially became famous for their beef patties, which naturally do contain lots of protein.
AVOID: Double Quarter Pounder with Cheese
- Calories: 749
- Protein: 50g
- Saturated fat: 20g
- Salt: 2.8g
This big burger contains two beef patties.
But Rob says: “It’s very high in saturated fat and contains nearly half the UK daily salt limit of 6g.”
Rob adds that this burger is also very calorie dense without much fibre or plant diversity, which means it doesn’t offer much gut support.
“The processed components, including the two slices of processed cheese as well as the sauces – such as ketchup – just add to the overall low nutrient density of this burger.”
MAYBE: 20 Chicken McNuggets
- Calories: 869
- Protein: 50g
- Saturated fat: 4.9g
- Salt: 1.9g
Before you indulge in a big box of nuggets, consider the other elements.
“Nuggets have a slightly better fat profile than the burger, but these are still a processed, fried product with limited nutritional value beyond protein.”
TRY: Crispy Sweet Chilli Chicken Wrap
- Calories: 453
- Protein: 21g
- Saturated fat: 1.9g
- Salt: 1.9g
“There is some salad content here, which adds a bit of fibre and micronutrients, which are essential vitamins and minerals required by your body,” says Rob.
“It still contains 6.5g of sugar, from the chilli sauce, which is equivalent to more than 1.5 teaspoons.”
The NHS recommends that adults should have no more than 30g of free sugars a day.
Greggs
The UK’s favourite pastry maker does put some nutritious items on its shelves.
AVOID: Chicken Bake
- Calories: 426
- Protein: 13g
- Saturated fat: 14g
- Salt: 1.8g
Rob warns: “The puff pastry base contains refined carbohydrates with added fats, so it’s low in fibre and contains minimal micronutrient value.
“This combination, along with salt, makes foods like this very palatable and easy to eat quickly. It can make it easier to overconsume before you feel full.”
AVOID: Sausage Roll
- Calories: 348
- Protein: 9.2g
- Saturated fat: 11g
- Salt: 1.5g
Although Greggs is undoubtedly the producer of the nation’s favourite sausage roll, this contains 25 per cent of your daily salt limit.
Rob says: “Often seen as a quick, convenient snack, nutritionally it’s mostly fat and refined carbohydrates with very little protein benefit.”
TRY: The Tuna Crunch Roll
- Calories: 318
- Protein: 21g
- Saturated fat: 0.7g
- Salt: 1.2g
It’s better than other options, but according to Rob, it’s still not ideal.
“The 9.5g of sugar, which is likely coming from the dressing, is considerable, representing a third of your daily recommended intake.
“It’s also made with a refined white roll, which is lower in fibre and less filling than wholegrain options.”
