A Chipotle bowl with 48 g protein
A complete chicken bowl order with 650 calories and 48 g protein, calculated from Chipotle's published ingredient servings.
Restaurant order guides
A DineSense order guide is one complete restaurant order with every serving counted, the arithmetic shown and the restaurant's published nutrition source linked. Start with an order you can say at the counter.
A Chick-fil-A order under 600 calories
A Grilled Chicken Sandwich plus 8-count Grilled Nuggets: 520 calories and 53 g protein before sauces, sides or drinks.
A Panda Express order under 600 calories
Grilled Teriyaki Chicken with a full Super Greens side totals 460 calories and 46 g protein using Panda Express's published servings.
Which guide fits my meal?
For the most protein under 600 calories, pick the Chick-fil-A order: 53 g protein at 520 calories. For the fewest calories, pick Panda Express: 460 calories with 46 g protein. The Chipotle bowl is the largest meal, at 650 calories and 48 g protein.
Scroll the table to see all nutrition columns.
| Order | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chipotle chicken bowl | 650 | 48 g | 88 g | 14 g |
| Chick-fil-A grilled sandwich and 8-count grilled nuggets | 520 | 53 g | 46 g | 14 g |
| Panda Express teriyaki chicken with Super Greens | 460 | 46 g | 30 g | 18 g |
What changes the totals most?
Sides and sauces move the totals most. At Chipotle, guacamole adds 230 calories and 22 g fat, and skipping the rice saves 210 calories. At Chick-fil-A, a container of Chick-fil-A Sauce adds 140 calories, while Zesty Buffalo Sauce adds 25. At Panda Express, Chow Mein, Fried Rice or White Steamed Rice in place of Super Greens adds 340 to 430 calories.
Each guide has a table of common swaps with the new totals, so you can change the order and still know the numbers.
How are these orders calculated?
Each order adds up one published standard serving of every item in it. The serving size sits next to each row, so you can check the arithmetic yourself. The total is checked against an expected figure before the page is published.
Every guide links to the restaurant's own nutrition source and says when it was last checked. The DineSense app uses the same published rows for these restaurants.
What do the guides leave out?
Only the items listed are counted. Drinks, extra sauces and sides not named in the order are left out, and each guide says which ones. The totals describe standard servings, not a weighed measurement of the meal you receive.
These examples describe orders, not personal nutrition recommendations. Restaurant portions and menus can change. Ask the restaurant about allergens.
How do I use a guide at the counter?
Read the order line as written; it names every item and everything to leave out. Each guide also has an Open this order button that puts the whole order on one page on your phone, ready to show or read aloud.
What about restaurants without a guide?
The DineSense app finds dishes at restaurants near you for a calorie and protein target or a meal style. It uses published nutrition when a restaurant has it and marks everything else as an estimate. See how DineSense finds an order or read about DineSense.