Fast Food Under 500 Calories (Australia)

Watching your intake but eating out? Here are 40+ genuine single-serve picks at or under 500 Calories (2,092 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.

#ItemkJCalAdd
1
Steak & Egg Brekkie (6")
Subway · 6-inch, herbs & cheese, toasted
2,090500
2
Smashed Falafel (6")
Subway · 6-inch, wheat bread
2,080497
3
Chicken Salad with Mayo & Dressing
Oporto · salad (335g)
2,077496
4
Chicken Pops
Red Rooster · regular (150g)
2,070495
5
Chicken Classic (6")
Subway · 6-inch, herbs & cheese bread
2,060492
6
Classic Chicken Toasted Pita
Nando's · pita (326g)
2,060492
7
Famous Chips (Large)
Red Rooster · large (245g)
2,050490
8
Turkish Bread Sausage & Egg
Hungry Jack's · 1 serve (200g)
2,045489
9
Large Churro Sundae with Dulce de Leche
Guzman y Gomez · large sundae (175g)
2,040488
10
Pita Bread with Garlic Dip
Oporto · pita & dip (150g)
2,040488
11
Chipotle Steak Melt (6")
Subway · 6-inch, herbs & cheese bread
2,030485
12
JFC Saucy Tender Peri Peri (3 pk)
Hungry Jack's · 1 serve (210g)
2,031485
13
Mild Ground Beef Quesadilla
Guzman y Gomez · 1 quesadilla (160g)
2,030485
14
BBQ Southern Style Chicken (6")
Subway · 6-inch, herbs & cheese bread
2,020483
15
Mini Ground Beef Burrito
Guzman y Gomez · 1 mini burrito (260g)
2,010480
16
Supremo Chicken Wrap
Nando's · wrap (303g)
2,000478
17
Mild Sauteed Vegetables Quesadilla
Guzman y Gomez · 1 quesadilla (195g)
1,990476
18
Cheeseburger Double
Hungry Jack's · 1 serve (165g)
1,978473
19
Mild Shredded Beef Brisket Quesadilla
Guzman y Gomez · 1 quesadilla (160g)
1,980473
20
McCrispy (classic)
McDonald's · 1 burger
1,971471
21
PERi-PERi Chips (Regular)
Nando's · regular (200g)
1,970471
22
Roast Chicken & Gravy Roll
Red Rooster · roll (285g)
1,967470
23
Mighty McMuffin
McDonald's · 1 McMuffin
1,960468
24
Happy Meal — 6 McNuggets, Small Fries & Water
McDonald's · 1 meal
1,950466
25
Avo Goodness Chicken Wrap
Nando's · wrap (301g)
1,950466
26
Crispy Chicken Strips
Oporto · 3 pieces (165g)
1,947465
27
Chicken & Fetta Salad
Oporto · salad (360g)
1,944465
28
Garlic Parmesan Aioli Wings (5 pk)
Domino's · 5 wings (230 g)
1,940464
29
Original Recipe Chicken Breast
KFC · 1 breast (164 g)
1,920459
30
6 Churros with Salted Caramel
Oporto · 6 churros & sauce (148g)
1,920459
31
McChicken
McDonald's · 1 burger
1,890452
32
Double Cheeseburger
McDonald's · 1 burger
1,880449
33
French Toast Fingers
Hungry Jack's · 1 serve (119g)
1,852443
34
Power Up Bowl (no chicken)
Nando's · meal
1,854443
35
Chips (Large)
Hungry Jack's · 1 serve (155g)
1,843440
36
Chilli Aioli Roast Chicken Wrap
Red Rooster · wrap (235g)
1,833438
37
Original Recipe Fillet Burger
KFC · 1 burger (183 g)
1,821435
38
Zinger Fillet Burger
KFC · 1 burger (199 g)
1,817434
39
Chicken Meatballs (15 pk, no sauce)
Domino's · 15 meatballs (180 g)
1,750418
40
Popcorn Chicken (Regular)
KFC · 1 regular serve (128 g)
1,723412

Genuine single-serve foods only (no sauces, drinks or share serves), max 5 per chain, at or under 500 Cal. 🗓️ Data last updated 29 June 2026.

Frequently asked

What fast food is under 500 calories in Australia?

Plenty — this page lists 40+ genuine single-serve foods at or under 500 Cal (2,092 kJ) across the major chains, from grilled chicken and salads to smaller burgers, subs and tacos. The lightest here is Popcorn Chicken (Regular) at KFC (412 Cal).

Is 500 calories enough for a meal?

It can be. 500 Cal is about 24% of an adult's daily intake (8,700 kJ), so a 500-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 500 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 500-Cal budget.

More low-calorie guides

Lowest-calorie fast foodUnder 300 CalHighest-protein fast foodHealthiest fast food

Calories by chain

Full menus with kJ, Cal & macros — or see the fast food calorie comparison:

McDonald's caloriesKFC caloriesSubway caloriesDomino's caloriesHungry Jack's caloriesRed Rooster caloriesGuzman y Gomez caloriesNando's caloriesOporto caloriesGrill'd calories

About this project

The mission is simple: help you eat smarter at fast food — make calorie-savvy choices when you're at the counter, and see clearly just how brutal some items really are. That's why we list as many menu items as we can, across Australia's ten biggest chains. Energy is shown in kilojoules (the AU standard, on menu boards by law) and Calories, where Cal = kJ ÷ 4.184, with protein/fat/carb macros and a protein-per-1,000 kJ efficiency view.

Figures come from official Australian nutrition guides where reachable (Hungry Jack's, Guzman y Gomez and Subway PDFs) and CalorieKing Australia for the rest. Items whose energy we couldn't confirm against an authoritative source are tagged unverified, and items without sourced macros show "Macros not available". Nothing here is invented — gaps are left as gaps. Always check the chain's own nutrition page before relying on a number; recipes and serving sizes change.

Not affiliated with, endorsed by, or sponsored by any restaurant shown. Brand names and colours are used for identification only; no logos are reproduced.

Chains covered

  • McDonald's
  • KFC
  • Subway
  • Domino's
  • Hungry Jack's
  • Red Rooster
  • Guzman y Gomez
  • Nando's
  • Oporto
  • Grill'd
🗓️ Data last updated 29 June 2026Built with React, TypeScript, Vite, Tailwind, GSAP & Remotion. © 2026 Calorie Cheats — educational use. Per-chain source links appear under each menu.Privacy Policy