The good news is that many fast food brands now have a growing number of healthier choices. Food choices at fast-food restaurants are much improved, with an increasing number of choices for the nutrition-conscious. Still, You'll find very few whole wheat bread and bun choices, not many fiber-rich legumes, and a somewhat limited choice of veggies and fruits. If you're craving a burger or sandwich, compare calories—posted on the restaurant menu, in a brochure, or on a Web site—so that you can pick the size that best fits into a calorie-conscious meal.
How to be sugar-wise with fast food:
You expect to find lots of sugar in sugar-sweetened beverages and desserts, but other higher-sugar foods may surprise you:
2 Tbsp balsamic vinaigrette dressing 5 grams
2 Tbsp barbecue sauce 10 grams
1 packet fat-free French dressing 15 grams
1 packet Asian sesame vinaigrette dressing 17 grams
Small soft-serve ice cream cone 18 grams
Fruit and yogurt parfait 21 grams
Small (12 oz) cola 29 grams
Small (12 oz) vanilla shake 54 grams
How to be calorie-wise with Fast Food:
1. Pick the smallest size possible, usually a single burger, regular-size hot dog, small fries, or small shake. Sizes differ, however, from chain to chain, a good argument for checking portion and calories before you order.
2. Take control of your order. Ask what comes—standard to avoid surprisingly high-fat add-ons like special sauces. Ketchup and mustard are good lower-calorie options.
To add more flavor and bulk, pile on the calorie-safe toppings like lettuce, tomato, sliced onions, and pickles. And if you have a choice of bread or bun, go for whole wheat or whole grain.
3. Choosing grilled chicken instead of crispy (fried) chicken on your salad saves more than 100 calories.
4. Always ask for low-fat or fat-free dressing, and use about half the packet. Even these can be pretty high in calories. For dipping or spreading, ketchup and plain mustard are best bets. Higher in calories are mayonnaise and mayo-based spreads and dressings (lots of oil), barbecue sauce (very sweet), and honey mustard sauce (sweet, plus made with oil).
5. Splitting an order with a friend or bringing half home are good ways to keep calories under control.
6. Say no to sour cream on your Mexican meal, and limit yourself to just one starchy item, either rice or a tortilla.
BURGERS AND DOGS
CHILI CHEESE DOG ON A BUN (6″): 1 chili cheese dog: 430 calories
1 chili cheese dog: 430 calories
½ chili cheese dog: 215 calories
HAMBURGER with lettuce, tomato, pick, onion, ketchup, and mustard on a bun: Double hamburger: 420 calories
Double hamburger: 420 calories
Single hamburger: 250 calories
BURGER KING WHOPPER with lettuce, tomato, mayo, ketchup, pickles, and onions on a sesame seed bun: 1 Whopper with mayo: 670 calories
3/4 Whopper, no mayo: 390 calories
½ Whopper, no mayo: 260 calories
VEGGIE BURGER with lettuce, tomato, ketchup, and mayo on a sesame seed bun: Veggie burger with cheese and mayo: 450 calories
Veggie burger with cheese, no mayo: 370 calories
Veggie burger, no cheese or mayo: 320 calories
HOT DOG ON A BUN (6″): 1 hot dog: 350 calories
1¼ hot dogs: 440 calories
1 hot dog: 350 calories
Hamburger and Fries
Single hamburger: 250 + ½ small order fries
115 + 1 Tbsp ketchup: 15 = 380 calories
Chili Cheese Dog
½ chili cheese dog: 215 + ½ medium onion rings: 200 = 415 calories
CHICKEN AND FISH
KFC ORIGINAL RECIPE CHICKEN BREAST
1 breast: 320 calories
1¼ breasts: 400 calories
1 breast, no skin or breading: 150 calories
MCDONALD'S CHICKEN MCNUGGETS
10 nuggets + 2 packets barbecue sauce: 560 calories
8 nuggets + 1 packet barbecue sauce: 420 calories
4 nuggets: 190 calories
GRILLED CHICKEN SANDWICH with lettuce and tomato on ciabatta bread
1 sandwich, with mayo: 470 calories
1 sandwich, no mayo: 360 calories
1 sandwich, no mayo: 360 calories
FISH FILLET SANDWICH ON A BUN
1 sandwich, with tartar sauce: 560 calories
1 sandwich, no tartar sauce: 380 calories
1 sandwich, no tartar sauce: 380 calories
Grilled Chicken Sandwich
Grilled chicken sandwich with lettuce and tomato on ciabatta bread
360 + 1 Tbsp light mayonnaise
40 = 400 calories
- protein
Whopper
½ Burger King Whopper, no mayo: 260 + 1 value order Burger King Onion Rings
150 = 410 calories
Bite for bite, a hamburger has twice the protein of a hot dog.
BREAKFAST SANDWICHES
Most fast-food chains open their doors bright and early, making it that much easier to grab breakfast on the go.
To keep within a calorie-conscious framework with room for fruit or a beverage, think English muffin or flatbread rather than croissant or biscuit. Or enjoy a bowl of oatmeal with toppings.
Egg white and cheese on a wheat English muffin 260 calories
Egg white and turkey sausage flatbread sandwich 280 calories
Oatmeal with nuts and brown sugar 290 calories
Egg and cheese on an English muffin 300 calories
Egg white and cheese omelet on a 6" roll 320 calories
Plain bagel with 1 Tbsp cream cheese, 1 oz lox, thick slice tomato 385 calories
Chicken breakfast burrito 410 calories
Large ham, egg, and cheese croissant sandwich 410 calories
Bacon, egg, and cheese biscuit 420 calories
Egg on a bagel 530 calories
Tacos and Wraps:
TACO BELL BEEF BURRITO SUPREME
1 burrito: 420 calories
1 burrito: 420 calories
½ burrito: 210 calories
CHIPOTLE CRISPY STEAK TACO
2 crispy taco shells, each with 2 oz steak + 1 oz lettuce + 2 Tbsp grated cheese + 2 Tbsp tomato salsa + 2 Tbsp guacamole: 510 calories
1½ tacos: 380 calories
1 taco
255 calories
HONEY MUSTARD CHICKEN WRAP
1 wrap with crispy chicken: 330 calories
1½ wraps with grilled chicken: 390 calories
1 wrap with grilled chicken: 260 calories
Steak Tacos
1 Chipotle crispy steak taco
255 + ½ cup guacamole: 160 = 415 calories
- good fats
Salads:
WENDY'S MANDARIN CHICKEN SALAD
1 salad (1½cups) + 1 packet Crispy
Noodles (1/3 cup) + 1 packet Roasted Almonds (¼ cup) + 1 packet Oriental Sesame Dressing (3 Tbsp): 550 calories
1 salad (1½cups) + 1 packet Roasted Almonds (¼ cup) + ½ packet Oriental Sesame Dressing (1½Tbsp): 395 calories
1 salad (1½cups): 180 calories
KFC CHICKEN CAESAR SALAD
1 salad with crispy chicken (1½cups) + 1 packet croutons + 1 packet KFC Creamy Parmesan Caesar Dressing (4 Tbsp): 630 calories
1 salad with grilled chicken (1½ cups) + 1 packet croutons + ¼ packet KFC Creamy Parmesan Caesar Dressing (1 Tbsp): 435 calories
1 salad with grilled chicken (1½ cups), no croutons or dressing: 200 calories
MCDONALD'S PREMIUM SOUTHWEST SALAD with Crispy Chicken
1 salad (3 cups) + 1 packet Newman's Own Creamy Southwest Dressing (3 Tbsp): 530 calories
1 salad (3 cups), no dressing: 430 calories
½ salad (1½cups), no dressing: 215 calories
PANERA FUJI APPLE WITH CHICKEN SALAD
1 salad (3½ cups) + 1 packet Greek Dressing/Herb Vinaigrette (3 Tbsp) + 1 piece baguette (2 oz, 4″): 890 calories
½ salad (1 3/4 cups) + 1 packet Reduced Sugar Asian Sesame Vinaigrette (3 Tbsp) + ½ piece baguette (1 oz, 2″): 380 calories
½ salad (1 3/4 cups) + ½ packet Light Buttermilk Ranch Dressing: 300 calories
MCDONALD'S PREMIUM SOUTHWEST SALAD with Grilled Chicks
1 salad (3 cups) + 1 packet Newman's Own Creamy Southwest Dressing (3 Tbsp): 420 calories
1 salad (3 cups) + 1 packet Newman's Own Low Fat Family Recipe Italian Dressing (3 Tbsp): 380 calories
1 salad (3 cups), no dressing: 320 calories
BAJA FRESH SAVORY ENSALATA WITH PORK CARNITAS
1 salad (4 cups) + 2 packets Olive Oil Vinaigrette (6 Tbsp): 660 calories
1 salad (4 cups) + 6 Tbsp salsa verde: 385 calories
1 salad (4 cups): 370 calories
CHIPOTLE SALAD
1 cup romaine + ½ cup each black beans, cilantro-lime rice, carnitas, and corn salsa + 4 Tbsp each cheese and vinaigrette: 890 calories
1 cup romaine + ½ cup each black beans, fajita veggies, cilantro- lime rice, tomato salsa + 4 Tbsp cheese: 400 calories
1 cup romaine + ½ cup each black beans, fajita veggies, cilantro-lime rice, tomato salsa + 4 Tbsp cheese: 400 calories
Chicken Wrap
Honey mustard chicken wrap with grilled chicken: 260 + 2 Tbsp barbecue sauce: 50 + 1 cup side salad: 40 + 2 Tbsp light Caesar dressing: 30 = 380 calories
- protein
- fruits/veggies
Southwest Salad
McDonald's Premium Southwest Salad with Grilled Chicken + 1 packet Newman's Own Low Fat Family Recipe Italian Dressing: = 380 calories
- protein
- fruits/veggies
Fish Sandwich
Fish fillet sandwich, no tartar sauce: = 380 calories
Veggie Burger
Burger King Veggie Burger, no cheese, no mayo: 320 + 1 Tbsp ketchup: 15 + BK Fresh Apple Fries with Caramel Sauce
65 = 400 calories
- protein
- fiber
- fruits/veggies
Fries and Sides:
KFC STEAMED GREEN BEANS
½ cup: 20 calories
10 cups: 400 calories
½ cup: 20 calories
SALTINES
2 crackers: 25 calories
32 crackers: 400 calories
2 crackers: 25 calories
SIDE SALAD
1 cup: 40 calories
10 cups: 400 calories
1 cup: 40 calories
KFC CORN ON THE COB
5½″ ear: 140 calories
3 (5½″) ears
420 calories
3″ ear: 70 calories
KFC THREE-BEAN SALAD
½ cup: 70 calories
2 7/8 cups: 400 calories
½ cup: 70 calories
MASHED POTATOES
½ cup potatoes + 3 Tbsp gravy: 120 calories
1 2/3 cups potatoes + 10 Tbsp gravy: 400 calories
½ cup potatoes, no gravy: 90 calories
PANERA LOW-FAT VEGETARIAN BLACK BEAN SOUP
1 bowl (1½ cups): 170 calories
3½ cups: 385 calories
1 cup: 110 calories
KFC 2″ BISCUIT
1 biscuit: 180 calories
2 biscuits: 360 calories
2/3 biscuit: 120 calories
BURGER KING ONION RINGS
1 large order (5 oz): 490 calories
1 medium order (4 oz): 400 calories
1 value order 1½ oz): 150 calories
GUACAMOLE
½ cup: 160 calories
1¼ cups: 400 calories
½ cup: 160 calories
FRENCH FRIES
1 large order (5.4 oz): 500 calories
1 medium order (4.1 oz): 380 calories
1 small order (2.5 oz): 230 calories
LARGE BAKED POTATO (10 OZ)
1 potato with sour cream. chives, and buttery spread: 370 calories
1 potato with sour cream, chives, and buttery spread: 370 calories
1 potato: 270 calories
WENDY'S CHILI
1 bowl chili (1½ cups) + 2 saltine crackers + 3 Tbsp cheese: 425 calories
1 bowl chili (1½ cups) + 2 saltine crackers + 3 Tbsp cheese: 425 calories
1 cup chili + 2 saltine crackers + 3 Tbsp cheese: 320 calories
Soup and Salad
1 cup Panera Low-Fat Vegetarian Black Bean Soup
110 + ½ Panera Fuji Apple with Chicken Salad
260 + ½ packet Light Buttermilk Ranch Dressing: 40 = 410 calories
- protein
- fiber
- fruits/veggies
Chili
1 bowl Wendy's chili + 2 saltine crackers + 3 Tbsp cheese: = 425 calories
- protein
- fiber
Desserts:
BURGER KING FRESH APPLE FRIES WITH CARAMEL DIP
1 packet apples + 1 packet dip: 65 calories
6 packets apples + 6 packets dip: 390 calories
1 packet apples + 1 packet dip: 65 calories
FRUIT CUP
1 cup: 100 calories
4 cups: 400 calories
1 cup: 100 calories
MCDONALD'S VANILLA ICE CREAM CONE
1 cone: 150 calories
2 2/3 cones: 400 calories
1 cone: 150 calories
HOT FUDGE SUNDAE (3/4 CUP)
1 sundae with peanuts: 375 calories
1 sundae with peanuts: 375 calories
1 sundae, no peanuts: 330 calories
Vanilla Shake
1 small vanilla shake: = 420 calories
The ice cream at McDonald's is reduced fat, making it lower in calories.
Beverages:
CAPPUCCINO
1 large caramel (20 oz): 290 calories
1 1/3 large caramel (27 oz): 390 calories
1 small nonfat (12 oz): 60 calories
SHAKEN GREEN ICED TEA
1 large (24 oz): 130 calories
3 large (72 oz): 390 calories
1 small (12 oz): 65 calories
SWEET ICED TEA
1 large (32 oz): 230 calories
1 3/4 large (56 oz): 400 calories
1 small (12 oz): 90 calories
LOW-FAT MILK
1 carton (8 oz): 100 calories
4 cartons (32 oz): 400 calories
1 carton (8 oz): 100 calories
COLA
1 large (32 oz): 310 calories
1 1/3 large: 410 calories
1 small (12 fl oz): 110 calories
ORANGE JUICE
1 large (32 oz): 250 calories
1 large (32 oz) + 1 small (12 oz): 390 calories
1 small (12 oz): 140 calories
VANILLA SHAKE
1 large (32 oz): 1,110 calories
1 small (12 oz): 420 calories
1 small (12 oz): 420 calories
Chicken Nuggets
4 McDonald's Chicken McNuggets
190 + 1 Tbsp ketchup: 15 + McDonald's Vanilla Ice Cream Cone
150 + McDonald's Small Nonfat Cappuccino
60 = 415 calories
- good fats
Mexican fast-food dishes tend to be higher in fiber from the whole grain corn tortillas, beans, and salsa.