Eat smarter at fast food · kJ, Cal & macros

Australia's top 10 fast food, outsmarted.

Find the calorie-savvy picks — and see how brutal the worst offenders really are. 591 items across 10 chains, in kJ, Cal & macros, straight from official AU nutrition data.

Find smart picks →See the worst offenders
6,300
kJ · 1,506 Cal
Australia's top 10 fast food
10
Top chains
591
Menu items
570
Source-verified
🥗 Lightest pick
Garden Salad (Regular)
Nando's
17 Cal · 70 kJ

For scale, the worst single-serve item (Whopper Triple Cheese, Hungry Jack's) packs 1,331 Cal — that's 80× the lightest pick. Adult daily reference: 8,700 kJ.

🎯 Set your daily budget

Every item then shows % of your day, and your order tracks against it. Default is the Australian adult guideline (8,700 kJ) — change it to your own target.

Pick your restaurant

Ten of Australia's biggest chains, each with a full calorie & kilojoule page. Open one to see every item, the lightest picks and the worst offenders.

M
McDonald's
76 items
~1,557 kJ avg · 372 Cal
K
KFC
27 items
~1,373 kJ avg · 328 Cal
S
Subway
59 items
~1,241 kJ avg · 297 Cal
D
Domino's
56 items
~1,336 kJ avg · 319 Cal
H
Hungry Jack's
97 items
~2,181 kJ avg · 521 Cal
R
Red Rooster
32 items
~1,858 kJ avg · 444 Cal
G
Guzman y Gomez
143 items
~2,550 kJ avg · 609 Cal
N
Nando's
38 items
~1,861 kJ avg · 445 Cal
O
Oporto
30 items
~2,056 kJ avg · 491 Cal
G
Grill'd
33 items
~2,187 kJ avg · 523 Cal

McDonald's menu

Macca's — the big yellow arches · 76 items · tap + to build an order

Quick
76 items5–4,320 kJ
Chicken McNuggets 24 packChickenunverified
24 pieces
P 62.4gC 57.6gF 62.4gSugar 2.4g
4,320
kJ · 50% day
Aussie AngusBurgers
1 burger
P 43.1gC 65.6gF 51.6gSugar 16.2g
3,800
kJ · 44% day
Double Quarter PounderBurgers
1 burger
P 54.1gC 37.7gF 51.2g⚡ 16 P/1000kJSugar 9g
3,470
kJ · 40% day
Double Big MacBurgers
1 burger
P 42.6gC 44.4gF 45.4gSugar 7.5g
3,200
kJ · 37% day
Big Brekkie BurgerBreakfast
1 burger
P 41gC 54.2gF 38.3gSugar 9.6g
3,070
kJ · 35% day
Classic AngusBurgers
1 burger
P 42gC 44.8gF 39.9gSugar 9g
2,990
kJ · 34% day
Crispy Chicken Deluxe (McCrispy Deluxe)Burgers
1 burger
P 27.1gC 45.2gF 34.2gSugar 7g
2,520
kJ · 29% day
Triple CheeseburgerBurgers
1 burger
P 37.5gC 32.8gF 34.7g⚡ 15 P/1000kJSugar 7.3g
2,500
kJ · 29% day
Hotcakes with Butter & SyrupBreakfast
3 hotcakes
P 9.4gC 95.7gF 18.6gSugar 44.2g
2,490
kJ · 29% day
Chocolate Frappe (Medium)Drinks
medium
P 9.9gC 80.8gF 24.4gSugar 75.4g
2,470
kJ · 28% day
Coffee Frappe (Medium)Drinks
medium
P 11.1gC 73.1gF 26.5gSugar 67.6g
2,440
kJ · 28% day
McSpicyBurgers
1 burger
P 29.3gC 46.5gF 29.4gSugar 4.5g
2,390
kJ · 27% day
Big MacBurgers
1 burger
P 26.9gC 41.8gF 31.3gSugar 7g
2,360
kJ · 27% day
Iced Chocolate (Large)Drinks
large cup
P 17.2gC 66.5gF 23.9gSugar 59.3g
2,330
kJ · 27% day
Hot Fudge Sundae (Large)Desserts
1 sundae (large)
P 8.3gC 96.2gF 14.5gSugar 76.5g
2,320
kJ · 27% day
Caramel Sundae (Large)Desserts
1 sundae (large)
P 7.6gC 98.6gF 12.5gSugar 68.1g
2,290
kJ · 26% day
Quarter PounderBurgers
1 burger
P 31.9gC 36.6gF 29gSugar 8.2g
2,250
kJ · 26% day
Salted Caramel Frappe (Medium)Drinks
medium
P 11.8gC 58.7gF 28.4gSugar 57.9g
2,250
kJ · 26% day
McFeastBurgersunverified
1 burger
Macros not available
2,222
kJ · 26% day
Happy Meal — Cheeseburger, Small Fries & WaterKids
1 meal
P 19.4gC 52gF 23.5gSugar 5.7g
2,120
kJ · 24% day
McCrispy (classic)Burgersunverified
1 burger
Macros not available
1,971
kJ · 23% day
Mighty McMuffinBreakfast
1 McMuffin
P 31.6gC 29.7gF 24.1g⚡ 16 P/1000kJSugar 6.5g
1,960
kJ · 23% day
Happy Meal — 6 McNuggets, Small Fries & WaterKids
1 meal
P 18.7gC 38gF 25.9gSugar 0.4g
1,950
kJ · 22% day
McChickenBurgers
1 burger
P 19.6gC 41.1gF 22.6gSugar 4.2g
1,890
kJ · 22% day
Double CheeseburgerBurgers
1 burger
P 26.8gC 30.7gF 23.9gSugar 6.4g
1,880
kJ · 22% day
Strawberry Sundae (Large)Desserts
1 sundae (large)
P 7.2gC 80.9gF 8.6gSugar 71.9g
1,830
kJ · 21% day
Chicken 'n' CheeseBurgers
1 burger
P 19.5gC 34.9gF 23.4gSugar 3.7g
1,800
kJ · 21% day
Chicken McNuggets 10 packChickenunverified
10 pieces
P 26gC 24gF 26gSugar 1g
1,800
kJ · 21% day
M&M's McFlurryDesserts
1 container
P 7.8gC 59.1gF 15.2gSugar 55.4g
1,710
kJ · 20% day
Chocolate Shake (Medium)Drinks
1 cup (medium)
P 11.2gC 64.5gF 9.9gSugar 48.5g
1,640
kJ · 19% day
Sausage & Egg McMuffinBreakfast
1 McMuffin
P 23.6gC 24.4gF 21.2gSugar 2.5g
1,620
kJ · 19% day
Strawberry Shake (Medium)Drinks
1 cup (medium)
P 10.3gC 63.7gF 9.1gSugar 53.6g
1,600
kJ · 18% day
Donut Balls with Hot Fudge SauceDesserts
6 balls & sauce
P 3.1gC 53.7gF 15.1gSugar 32.7g
1,540
kJ · 18% day
Fries (Large)Sides
1 serving (large)
P 5.8gC 41.7gF 18.5gSugar 0.3g
1,530
kJ · 18% day
Spicy McPiecesChicken
6 pieces
P 24.3gC 21gF 19.8g⚡ 16 P/1000kJSugar 0.3g
1,510
kJ · 17% day
Hot Chocolate (full cream)Drinks
regular cup
P 13.1gC 46.6gF 12.1gSugar 44.5g
1,500
kJ · 17% day
Hot Fudge Sundae (Small)Desserts
1 sundae (small)
P 6.2gC 59.9gF 9.9gSugar 49.2g
1,490
kJ · 17% day
Caramel Sundae (Small)Desserts
1 sundae (small)
P 5.8gC 61.1gF 8.8gSugar 45.1g
1,480
kJ · 17% day
Vanilla Shake (Medium)Drinks
1 cup (medium)
P 9.8gC 58.1gF 8.6gSugar 50.1g
1,470
kJ · 17% day
Happy Meal — 3 McNuggets, Small Fries & WaterKids
1 meal
P 11gC 30.8gF 18.1gSugar 0.2g
1,404
kJ · 16% day

Data & sources: All kJ figures read from CalorieKing Australia product pages; cal = round(kJ/4.184). Item-only single servings except the three Kids Happy Meal entries (whole-meal totals as sold). verified:false: McNuggets 6/10/24-pack totals are DERIVED from the verified per-nugget figure (180 kJ); McCrispy classic and McFeast are from secondary AU aggregators (MacMenus/Fitia); Onion Rings is a rotating promo side. McCafe coffee values are full-cream-milk default and vary by milk/size. [1][2]

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.

1
Garden Salad (Regular)
Nando's · salad (89g)
70
17 Cal · 1%
2
Garden Salad (Large)
Nando's · large salad
105
25 Cal · 1%
3
Guacamole
Oporto · serving (50g)
245
59 Cal · 3%
4
Little G's Apple
Guzman y Gomez · 1 serve (120g)
290
69 Cal · 3%
5
Potato & Gravy (Regular)
KFC · 1 regular tub (110 g)
296
71 Cal · 3%
6
Mash & Gravy
Red Rooster · regular (135g)
311
74 Cal · 4%
7
Crunchy Slaw
Oporto · regular tub (100g)
370
88 Cal · 4%
8
Coleslaw (Regular)
KFC · 1 regular tub (110 g)
411
98 Cal · 5%
9
Nuggets (3 pk)
Hungry Jack's · 1 serve (51g)
546
130 Cal · 6%
10
Crispy Chicken Strip
Red Rooster · 1 strip (56g)
588
141 Cal · 7%

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kJ
AU FastFood Calories
Know the damage.
The biggest hit vs the smartest pick across Australia's top 10 chains.
🔥 Worst offender
Whopper Triple Cheese
Hungry Jack's
1,331
Cal · 5,568 kJ
🥗 Smart pick
Garden Salad (Regular)
Nando's
17
Cal · 70 kJ
That's 78× the calories
Real Australian fast-food data · kJ & Cal · eat smarter

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 AU FastFood Calories — educational use. Per-chain source links appear under each menu.