About the data

Every number on this site comes from a published source, shown with the date it was current. We don't test food ourselves and we don't estimate missing figures.

Sources

• McDonald's

  McDonald's Australia Main Food Menu nutrition guide, current 13 January 2026.

  Figures are for the standard build. Removing sauce or cheese, or adding extras, changes them. Limited-time menu items aren't included.

• KFC

  KFC Australia Nutrition & Allergen Guide, current 27 September 2026.

  KFC publishes kilojoules; Calories are converted from them. KFC's guide states its information is correct as at September 2023. Limited-time items aren't included.

• Grill'd

  Grill'd online menu nutrition panels, current 27 September 2026.

  Burgers are shown on Grill'd's default bun (usually Panini). A different bun changes the figures. Grill'd publishes kilojoules; Calories are converted from them.

• Red Rooster

  Red Rooster menu nutritional information, current 27 September 2026.

  Red Rooster doesn't publish figures for every item (for example tenders and the veggie burger), so those aren't listed yet.

• Subway

  Subway Australia Nutrition Information guide, current 1 May 2026.

  Subs are 6-inch. Subway advises doubling the figures for a Footlong. Changing the bread, cheese or sauce changes them.

• Guzman y Gomez

  GYG Allergen, Ingredient & Nutritional Information guide, current 18 August 2026.

  Spicy adds about 17 Cal and 0.3g protein to a burrito or bowl. Swapping black beans for pinto beans adds about 2.8g protein.

• Nando's

  Nando's Australia nutritional information pages, current 24 September 2026.

  Nando's notes the recipe used in South Australia may vary.

• Everyday foods

  46 everyday foods (chicken, eggs, milk, Weet-Bix and so on) come from the FSANZ Australian Food Composition Database, Release 3, published by Food Standards Australia New Zealand (FSANZ), imported 27 September 2026.

  FSANZ publishes figures per 100g; the serving sizes are ours, and every nutrient is scaled from FSANZ's per-100g figure. This adapted data is shared under the same licence as the original. Everyday foods appear in search and the tracker only.

A chain is only added once its official Australian nutrition figures can be sourced.

Protein per 100 Calories

Protein density is the grams of protein in a serving divided by its Calories, times 100. It shows how much protein you get for the energy you eat, which makes very different meals comparable.

Accuracy

Published figures are averages for a standard recipe and serve. Customisation, preparation and serve size change the real numbers. Where a source looks internally inconsistent, we show it as published and flag it on the item page. Figures are reviewed at least every three months and whenever a chain publishes a new guide.

Independence

FreeProteinTracker.com.au is a HitProtein project. It isn't affiliated with, endorsed by or paid by any restaurant or brand shown. General information only, not medical or dietary advice.