Fast Food Under 300 Calories (Australia)
Watching your intake but eating out? Here are 40+ genuine single-serve picks at or under 300 Calories (1,255 kJ) from Australia's top fast food chains, ranked so the most filling options for the calories come first. Each shows energy in Cal and kJ — tap + to build an order under your budget.
| # | Item | Chain | kJ | Cal | Add |
|---|---|---|---|---|---|
| 1 | Sweet Potato Wedges Red Rooster · cup (130g) | Red Rooster | 1,250 | 299 | |
| 2 | Fries (Medium) McDonald's · 1 serving (medium) | McDonald's | 1,240 | 296 | |
| 3 | Strawberry Sundae (Small) McDonald's · 1 sundae (small) | McDonald's | 1,240 | 296 | |
| 4 | Bacon & Egg McMuffin McDonald's · 1 McMuffin | McDonald's | 1,230 | 294 | |
| 5 | Toastie Ham Cheese Tomato Hungry Jack's · 1 serve (146g) | Hungry Jack's | 1,222 | 292 | |
| 6 | Chipotle Quesadilla Subway · Regular white wrap | Subway | 1,200 | 287 | |
| 7 | Toastie Ham Cheese Hungry Jack's · 1 serve (118g) | Hungry Jack's | 1,201 | 287 | |
| 8 | Onion Rings (Medium) Hungry Jack's · 1 serve (77g) | Hungry Jack's | 1,196 | 286 | |
| 9 | Hamburger Hungry Jack's · 1 serve (108g) | Hungry Jack's | 1,192 | 285 | |
| 10 | BBQ Ribs Nando's · 4 ribs (120g) | Nando's | 1,190 | 284 | |
| 11 | Creamy Garlic Herb Bread Subway · White bread | Subway | 1,180 | 282 | |
| 12 | Mild Pulled Shiitake Mushroom Soft Taco Guzman y Gomez · 1 taco (118g) | Guzman y Gomez | 1,180 | 282 | |
| 13 | Ham, Cheese & Tomato Toastie Subway · White bread | Subway | 1,170 | 280 | |
| 14 | Chips (Regular) KFC · 1 regular (120 g) | KFC | 1,169 | 279 | |
| 15 | Soft Crispy Chicken Tender Taco Guzman y Gomez · 1 taco (99g) | Guzman y Gomez | 1,160 | 277 | |
| 16 | Mild Sauteed Vegetables Hard Taco Guzman y Gomez · 1 taco (179g) | Guzman y Gomez | 1,150 | 275 | |
| 17 | Zucchini Chips (Snack) Grill'd · snack (134g) | Grill'd | 1,152 | 275 | |
| 18 | JFC Tender Snack Wrap (Peppercorn) Hungry Jack's · 1 serve (95g) | Hungry Jack's | 1,147 | 274 | |
| 19 | Hard Crispy Chicken Tender Taco Guzman y Gomez · 1 taco (90g) | Guzman y Gomez | 1,130 | 270 | |
| 20 | Mediterranean Salad Nando's · salad (260g) | Nando's | 1,110 | 265 | |
| 21 | Original Recipe Chicken Thigh KFC · 1 thigh (94 g) | KFC | 1,101 | 263 | |
| 22 | Quarter Roast Chicken Red Rooster · quarter (164g) | Red Rooster | 1,099 | 263 | |
| 23 | Spicy Rice (Regular) Nando's · regular (200g) | Nando's | 1,100 | 263 | |
| 24 | Buttermilk Chicken Pieces (5 pk, no sauce) Domino's · 5 pieces (125 g) | Domino's | 1,090 | 261 | |
| 25 | HFC Natural Bites Grill'd · 6 bites (120g) | Grill'd | 1,090 | 261 | |
| 26 | HFC Hot Bites Grill'd · 6 bites (120g) | Grill'd | 1,090 | 261 | |
| 27 | Chicken McNuggets 6 pack McDonald's · 6 pieces | McDonald's | 1,080 | 258 | |
| 28 | Omelette Wrap McDonald's · 1 wrap | McDonald's | 1,080 | 258 | |
| 29 | Mild Sauteed Vegetables Soft Taco Guzman y Gomez · 1 taco (188g) | Guzman y Gomez | 1,020 | 244 | |
| 30 | Sweet Potato Chips (Snack) Grill'd · snack (107g) | Grill'd | 992 | 237 | |
| 31 | Choc Chip Cookie Subway · 1 cookie (45 g) | Subway | 932 | 223 | |
| 32 | White Chip Macadamia Cookie Subway · 1 cookie (45 g) | Subway | 933 | 223 | |
| 33 | Original Recipe Chicken Drumstick KFC · 1 drumstick (77 g) | KFC | 902 | 216 | |
| 34 | Onion Rings Red Rooster · packet (62g) | Red Rooster | 868 | 207 | |
| 35 | Jalapeno Bites Oporto · 3 pieces (75g) | Oporto | 840 | 201 | |
| 36 | Spicy Rice Oporto · regular (150g) | Oporto | 825 | 197 | |
| 37 | Original Recipe Chicken Fillet KFC · 1 fillet (79 g) | KFC | 777 | 186 | |
| 38 | Cheese & Garlic Scroll Domino's · 1 scroll (53 g) | Domino's | 765 | 183 | |
| 39 | Crunchy Slaw Red Rooster · regular (140g) | Red Rooster | 686 | 164 | |
| 40 | Hash Brown Red Rooster · 1 hash brown (69g) | Red Rooster | 662 | 158 |
Genuine single-serve foods only (no sauces, drinks or share serves), max 5 per chain, at or under 300 Cal. 🗓️ Data last updated 29 June 2026.
Frequently asked
What fast food is under 300 calories in Australia?
Plenty — this page lists 40+ genuine single-serve foods at or under 300 Cal (1,255 kJ) across the major chains, from grilled chicken and salads to smaller burgers, subs and tacos. The lightest here is Hash Brown at Red Rooster (158 Cal).
Is 300 calories enough for a meal?
It can be. 300 Cal is about 14% of an adult's daily intake (8,700 kJ), so a 300-Cal main plus water or a diet drink is a reasonable light meal. Choosing higher-protein options helps it keep you full.
How do I keep a fast food order under 300 calories?
Pick one main (no meal deal), go grilled not fried, skip cheese/mayo and sugary drinks, and choose a salad or smaller side. Use the build-your-order tool to add items and watch the running total against a 300-Cal budget.
More low-calorie guides
Calories by chain
Full menus with kJ, Cal & macros — or see the fast food calorie comparison: