Fast Food Calorie Comparison (Australia)
How do Australia's biggest fast food chains stack up on calories and kilojoules? We've gathered 591 menu items across 10 chains with energy in kJ & Cal plus macros — so you can find the calorie-savvy picks and dodge the worst offenders.
⚠️ This isn't a "healthiest chain" ranking.
Average energy per item depends on each chain's menu mix and how items are served — e.g. Domino's figures are per slice (a whole pizza is ~8×), Subway subs are logged without cheese/sauce, and some chains list lots of sides or sauces. Use the table to explore, then check individual items. What you order matters far more than which chain.
| Chain | Items | Avg kJ / item* | Range (kJ) | Lightest meal pick |
|---|---|---|---|---|
| Subway | 59 | 1,241 | 49–2,350 | Mini Leg Ham Sub (163 Cal) |
| Domino's | 56 | 1,336 | 5–6,050 | Cheese & Garlic Scroll (183 Cal) |
| KFC | 27 | 1,373 | 8–3,264 | Potato & Gravy (Regular) (71 Cal) |
| McDonald's | 76 | 1,557 | 5–4,320 | Hash Brown (141 Cal) |
| Red Rooster | 32 | 1,858 | 311–6,300 | Mash & Gravy (74 Cal) |
| Nando's | 38 | 1,861 | 47–5,910 | Garden Salad (Regular) (17 Cal) |
| Oporto | 30 | 2,056 | 245–4,505 | Guacamole (59 Cal) |
| Hungry Jack's | 97 | 2,181 | 7–11,550 | Nuggets (3 pk) (130 Cal) |
| Grill'd | 33 | 2,187 | 146–3,472 | Sweet Potato Chips (Snack) (237 Cal) |
| Guzman y Gomez | 143 | 2,550 | 290–5,340 | Little G's Apple (69 Cal) |
*Rough average across each chain's listed items — not directly comparable between chains (different menu mixes & serving sizes; Domino's is per slice). "Lightest meal pick" shows the lowest-energy single-serve food (excludes sauces, drinks & share serves). 🗓️ Data last updated 29 June 2026.
Smart picks vs worst offenders
The lightest single-serve food choices across all ten chains — your calorie-savvy go-tos. Single-serve items only, max 2 per chain.
Popular guides
Calories & kilojoules by chain
Open any chain for its full menu, lightest picks and worst offenders:
Healthy options by chain
The lowest-calorie picks and smart-ordering tips for each chain:
Frequently asked
Which Australian fast food chain is the healthiest?
There's no single 'healthiest chain' — it depends entirely on what you order. Subway shows the lowest average energy per listed item (about 1,241 kJ), but that's skewed by menu mix and serving sizes (for example Domino's figures are per slice). Grilled chicken, salads, single subs/tacos and smaller burgers are the calorie-savvy picks at any chain.
What is the single highest-calorie fast food item in Australia?
Across the items we track, Whopper Triple Cheese (Hungry Jack's) is the biggest at 1,331 Cal / 5,568 kJ.
What is a smart, low-calorie fast food pick?
Garden Salad (Regular) at Nando's is the lightest genuine food pick on the board at 17 Cal (70 kJ). Grilled chicken, salads and single tacos/subs are generally the calorie-savviest choices.