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In today’s fast-paced lifestyle, finding a quick and healthy meal option can often feel like a daunting task. Whether you’re juggling work deadlines, family responsibilities, or a bustling social schedule, the nearest fast-food restaurant might be your only option for a meal. However, maintaining a nutritious diet doesn’t have to take a backseat. With a bit of knowledge and smart choices, you can enjoy delicious fast-food meals that align with your health and wellness goals.
Jaclyn London, R.D., a seasoned nutrition consultant, podcast host, and author of Dressing on the Side (& Other Diet Myths Debunked), shares, “I work closely with clients to develop eating patterns that support their lifestyles, and often, fast food is a necessary part of their routine. Contrary to popular belief, there are highly nutritious fast-food options available that can be healthier than some so-called ‘healthy’ sit-down restaurant meals, which might be deceptively high in saturated fats, sodium, and added sugars.”
Starting with plant-based options is an excellent strategy, but it’s equally important to explore beyond the conventional choices. Marisa Moore, MBA, RDB, LN, a registered dietitian nutritionist based in Atlanta, GA, advises, “Think outside the salad bowl. Many restaurants now feature innovative items like black bean burgers, veggie-rich soups, and diverse bowl options. These can provide a substantial nutritional boost without compromising on flavor.”
Bowls, in particular, are a standout option for their versatility and nutrient density. “Opt for bowls that incorporate a variety of vegetables, such as black beans, salsas, grilled peppers, and onions for Mexican-inspired dishes, or hummus, greens, and pickled vegetables for Mediterranean-inspired bowls,” Moore suggests. This approach ensures a balanced intake of proteins, fibers, and essential vitamins.
Customization remains a key factor in making healthier choices at fast-food establishments. Laura Iu, RDN, CDN, CNSC, RYT, a registered dietitian nutritionist and certified intuitive eating counselor in New York City, emphasizes, “People often forget that they can modify their orders to enhance nutritional value. Adding extra vegetables to sandwiches, opting for whole grain options, or choosing grilled over fried items can significantly improve the healthiness of your meal. Additionally, incorporating fresh tomato salsa or avocado can add both flavor and nutritional benefits.”
Below, we’ve compiled a comprehensive list of 60 of the healthiest fast-food orders available at popular chains like McDonald’s, Taco Bell, Popeyes, Wendy’s, Chipotle, and more. These selections are based on expert recommendations to help you make informed and nutritious choices without sacrificing taste or convenience.
1. Popeyes: Blackened Chicken Tenders
Image Credit: Popeyes
When you head to Popeyes for an on-the-go snack, a three-piece order of Blackened Chicken Tenders is a smart choice. This is a high-protein option, and blackening seasoning provides bold taste without frying or extra sauces that may hide excess sugar or sodium.
Per serving: 170 calories, 2 g fat (0 g sat fat), 2 g carbs, 0 g sugar, 530 mg sodium, 0 g fiber, 26 g protein
2. Sweetgreen: Hummus Crunch Salad
Image Credit: Sweetgreen
Double up on your plant-based protein with this Sweetgreen salad bowl, featuring a bite of regular chickpeas plus creamy hummus. There’s also no shortage of fiber- and vitamin-filled veggies, as this salad is loaded with juicy tomatoes and cucumbers, crispy lettuce, and purple cabbage. The flavorful toasty breadcrumbs add a satisfying crunch.
Per serving: 380 calories, 21 g fat (2 g sat fat), 38 g carbs, 4 g sugar, 1,041 mg sodium, 7 g fiber, 13 g protein
3. Chick-fil-A: Grilled Nuggets with Kale Crunch Side
Image Credit: Chick-fil-A
Who doesn’t love a fast-food hack? Chick-fil-A is an excellent place to test this out. DIY a satisfying lunch or dinner by ordering Grilled Chicken Nuggets (an eight-count delivers 25 g of protein!) and a Kale Crunch Side for fiber, freshness, and flavor. Combine them for a nutrient-packed meal, and skip the extra sauces to save on sugar and sodium.
Per serving: 300 calories, 15 g fat (2 g sat fat), 13 g carbs, 9 g sugar, 690 mg sodium, 4 g fiber, 29 g protein
4. El Pollo Loco: Double Chicken Avocado Salad
Image Credit: El Pollo Loco
El Pollo Loco is known for its fire-grilled chicken, and this salad boasts plenty of that and more. It’s filled with zesty salsa, crisp corn, yummy cheese, and creamy avocado. It’s so flavor-packed that you can even ask them to skip the dressing or order it on the side—you’ll only need a light drizzle!
Per serving: 350 calories, 15 g fat (6 g sat fat), 13 g carbs, 5 g sugar, 6 g fiber, 1,130 mg sodium, 54 g protein
5. Taco Bell: Power Menu Bowl
Image Credit: Taco Bell
The Power Menu Bowl at Taco Bell is a balanced meal with seasoned rice, black beans, grilled chicken, lettuce, guacamole, and pico de gallo. It’s packed with protein and fiber, making it a satisfying choice. You can make it even healthier by requesting it without cheese and sour cream.
Per serving: 500 calories, 22 g fat (5 g sat fat), 50 g carbs, 2 g sugar, 1,210 mg sodium, 8 g fiber, 26 g protein
6. Subway: Oven Roasted Turkey Footlong on 9-Grain Wheat
Image Credit: Subway
Subway offers plenty of fresh veggie toppings, so load up your Oven Roasted Turkey Footlong with all the veggies. Opting for 9-grain wheat bread adds extra fiber. Skip the mayo and choose mustard or vinegar to keep the calories and fat in check.
Per serving: 560 calories, 7 g fat (1.5 g sat fat), 92 g carbs, 14 g sugar, 1,620 mg sodium, 10 g fiber, 34 g protein
7. Panera Bread: Mediterranean Veggie Sandwich
Image Credit: Panera Bread
This sandwich is packed with cucumbers, peppadew peppers, lettuce, tomatoes, red onions, feta, cilantro-jalapeño hummus, and salt and pepper on tomato basil bread. It’s a flavorful vegetarian option that doesn’t skimp on taste.
Per serving: 470 calories, 15 g fat (3 g sat fat), 66 g carbs, 8 g sugar, 1,000 mg sodium, 5 g fiber, 19 g protein
8. Chipotle: Salad Bowl with Chicken and Fajita Veggies
Image Credit: Chipotle
Chipotle makes healthy eating hearty and easy. Opt for a Salad Bowl with romaine lettuce, grilled chicken, fajita veggies, fresh tomato salsa, and guacamole. Skipping the rice, cheese, and sour cream keeps this option light while still packing plenty of flavor and healthy fats.
Per serving: 465 calories, 24 g fat (3.5 g sat fat), 20 g carbs, 8 g sugar, 1,135 mg sodium, 12 g fiber, 39 g protein
9. McDonald’s: Artisan Grilled Chicken Sandwich
Image Credit: McDonald’s
McDonald’s Artisan Grilled Chicken Sandwich features a herb-seasoned grilled chicken breast, lettuce, and tomato on an artisan roll. It’s a lower-calorie option that provides lean protein without the extra fat from frying.
Per serving: 380 calories, 7 g fat (1.5 g sat fat), 44 g carbs, 11 g sugar, 960 mg sodium, 3 g fiber, 37 g protein
10. Starbucks: Spinach, Feta & Egg White Wrap
Image Credit: Starbucks
This whole-wheat wrap is filled with cage-free egg whites, spinach, and feta cheese, offering a savory and protein-packed breakfast or snack option that’s under 300 calories.
Per serving: 290 calories, 8 g fat (3.5 g sat fat), 34 g carbs, 5 g sugar, 840 mg sodium, 3 g fiber, 20 g protein
11. Wendy’s: Apple Pecan Chicken Salad (Half Size)
Image Credit: Wendy’s
This salad combines grilled chicken, lettuce, apples, dried cranberries, roasted pecans, and blue cheese crumbles, all topped with a pomegranate vinaigrette. It’s a sweet and savory option that’s rich in protein and fiber.
Per serving: 340 calories, 17 g fat (4.5 g sat fat), 26 g carbs, 23 g sugar, 760 mg sodium, 4 g fiber, 20 g protein
12. KFC: Grilled Chicken Breast with Green Beans
Image Credit: KFC
KFC’s Grilled Chicken Breast paired with a side of Green Beans is a lean and satisfying meal that skips the breading and frying, reducing calories and fat.
Per serving (chicken breast): 210 calories, 7 g fat (2 g sat fat), 0 g carbs, 0 g sugar, 710 mg sodium, 0 g fiber, 38 g protein
Per serving (green beans): 25 calories, 0 g fat (0 g sat fat), 4 g carbs, 0 g sugar, 270 mg sodium, 1 g fiber, 1 g protein
13. Panda Express: String Bean Chicken Breast
Image Credit: Panda Express
This dish combines marinated chicken breast, fresh string beans, and onions in a mild ginger soy sauce. It’s a lighter option that’s full of flavor.
Per serving: 190 calories, 9 g fat (1.5 g sat fat), 13 g carbs, 4 g sugar, 590 mg sodium, 2 g fiber, 14 g protein
14. Sonic Drive-In: Grilled Chicken Wrap
Image Credit: Sonic Drive-In
Sonic’s Grilled Chicken Wrap includes grilled chicken breast, lettuce, tomato, and light ranch dressing in a warm tortilla. It’s a convenient and lower-calorie option.
Per serving: 440 calories, 15 g fat (4.5 g sat fat), 45 g carbs, 3 g sugar, 1,720 mg sodium, 3 g fiber, 32 g protein
15. Arby’s: Roast Turkey Farmhouse Salad
Image Credit: Arby’s
This salad features roasted turkey, pepper bacon, cheddar cheese, tomatoes, and mixed greens. It’s high in protein and can be paired with a light dressing to keep calories in check.
Per serving: 230 calories, 13 g fat (7 g sat fat), 8 g carbs, 4 g sugar, 690 mg sodium, 3 g fiber, 22 g protein
16. Burger King: MorningStar Veggie Burger
Image Credit: Burger King
Burger King’s MorningStar Veggie Burger is a great plant-based option topped with lettuce, tomatoes, onions, pickles, ketchup, and mayo. Request it without mayo to reduce fat and calories.
Per serving: 390 calories, 16 g fat (2.5 g sat fat), 47 g carbs, 9 g sugar, 1,010 mg sodium, 5 g fiber, 21 g protein
17. Dunkin’ Donuts: Veggie Egg White Omelet Sandwich
Image Credit: Dunkin’ Donuts
This sandwich includes an egg white omelet with spinach, peppers, and onions, topped with reduced-fat cheddar cheese on a multigrain thin. It’s a satisfying breakfast option.
Per serving: 290 calories, 13 g fat (5 g sat fat), 27 g carbs, 4 g sugar, 550 mg sodium, 5 g fiber, 17 g protein
18. Jamba Juice: Protein Berry Workout Smoothie
Image Credit: Jamba Juice
This smoothie blends soymilk, strawberries, bananas, and protein powder, providing a balanced mix of carbs and protein. It’s a great on-the-go breakfast or snack.
Per 16 oz serving: 300 calories, 1 g fat (0 g sat fat), 52 g carbs, 41 g sugar, 115 mg sodium, 3 g fiber, 19 g protein
19. Tim Hortons: Harvest Vegetable Soup
Image Credit: Tim Hortons
This soup is packed with vegetables like carrots, tomatoes, celery, corn, green beans, peas, and onions. It’s a warm and comforting option that’s low in calories.
Per serving: 90 calories, 0 g fat (0 g sat fat), 20 g carbs, 4 g sugar, 750 mg sodium, 4 g fiber, 3 g protein
20. Einstein Bros. Bagels: Avocado Toast
Image Credit: Einstein Bros. Bagels
Their Avocado Toast features fresh avocado spread on toasted whole-wheat bread, topped with everything bagel seasoning. It’s a simple yet nutritious choice.
Per serving: 290 calories, 14 g fat (2 g sat fat), 34 g carbs, 3 g sugar, 530 mg sodium, 6 g fiber, 9 g protein
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Note: The nutritional information provided is based on publicly available data at the time of writing. Menu items and nutrition facts may vary by location and are subject to change.
How We Reviewed This Article
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
The Next 40 Healthiest Fast-Food Orders
21. Chick-fil-A: Egg White Grill
Image Credit: Chick-fil-A
If you’re trying to up your protein intake at breakfast, Chick-fil-A’s Egg White Grill is a solid option. It features grilled chicken, fluffy egg whites, and a slice of American cheese on a toasted multigrain English muffin.
Per serving: 290 calories, 8 g fat (3.5 g sat fat), 30 g carbs, 2 g sugar, 970 mg sodium, 1 g fiber, 26 g protein
22. Chipotle: Lifestyle Bowl – Whole30 Salad Bowl
Image Credit: Chipotle
For those following specific dietary plans, Chipotle’s Whole30 Salad Bowl includes romaine lettuce, carnitas, fajita veggies, fresh tomato salsa, and guacamole. It’s free from grains, legumes, dairy, and added sugars.
Per serving: 470 calories, 31 g fat (7 g sat fat), 20 g carbs, 8 g sugar, 1,210 mg sodium, 12 g fiber, 30 g protein
23. Subway: Veggie Delite Salad
Image Credit: Subway
A fresh and crisp option, the Veggie Delite Salad is packed with your choice of veggies. Add a lean protein like turkey for extra sustenance, and choose a light dressing to keep it healthy.
Per serving (without dressing): 50 calories, 0.5 g fat (0 g sat fat), 9 g carbs, 4 g sugar, 75 mg sodium, 4 g fiber, 2 g protein
24. Panera Bread: Steel Cut Oatmeal with Strawberries & Pecans
Image Credit: Panera Bread
A hearty breakfast option, this oatmeal is topped with fresh strawberries and pecans, providing fiber, healthy fats, and antioxidants to start your day right.
Per serving: 360 calories, 15 g fat (2 g sat fat), 52 g carbs, 17 g sugar, 150 mg sodium, 9 g fiber, 8 g protein
25. McDonald’s: Fruit & Maple Oatmeal
Image Credit: McDonald’s
McDonald’s Fruit & Maple Oatmeal is made with 100% whole-grain oats, diced red and green apples, cranberries, and two varieties of raisins. It’s a warm and wholesome choice.
Per serving: 320 calories, 4.5 g fat (1.5 g sat fat), 64 g carbs, 31 g sugar, 150 mg sodium, 4 g fiber, 6 g protein
26. Starbucks: Classic Oatmeal
Image Credit: Starbucks
This oatmeal comes with a blend of rolled and steel-cut oats. You can customize it with optional toppings like nuts, dried fruit, and brown sugar. Opt for nuts and fruit to add healthy fats and fiber.
Per serving (without toppings): 160 calories, 2.5 g fat (0.5 g sat fat), 28 g carbs, 0 g sugar, 125 mg sodium, 4 g fiber, 5 g protein
27. Wendy’s: Grilled Chicken Sandwich
Image Credit: Wendy’s
This sandwich features a herb-marinated grilled chicken breast, lettuce, tomato, and smoky honey mustard sauce on a multigrain bun. It’s a leaner option compared to fried sandwiches.
Per serving: 360 calories, 8 g fat (1.5 g sat fat), 35 g carbs, 9 g sugar, 850 mg sodium, 3 g fiber, 33 g protein
28. Taco John’s: Chicken Taco Salad without Shell
Image Credit: Taco John’s
By ordering the Chicken Taco Salad without the fried shell, you cut down on calories and fat. The salad includes grilled chicken, lettuce, cheddar cheese, tomatoes, and your choice of dressing.
Per serving (without shell): 350 calories, 15 g fat (7 g sat fat), 15 g carbs, 5 g sugar, 920 mg sodium, 4 g fiber, 36 g protein
29. Panda Express: Super Greens
Image Credit: Panda Express
A mix of broccoli, kale, and cabbage, the Super Greens side is a nutrient-rich option that can be paired with a lean protein for a balanced meal.
Per serving: 90 calories, 5 g fat (0.5 g sat fat), 8 g carbs, 4 g sugar, 260 mg sodium, 4 g fiber, 6 g protein
30. Burger King: Grilled Chicken Sandwich (No Mayo)
Image Credit: Burger King
By ordering the Grilled Chicken Sandwich without mayo, you save on calories and fat. It includes a seasoned chicken filet, lettuce, tomato, and is served on a potato bun.
Per serving (no mayo): 370 calories, 7 g fat (1.5 g sat fat), 44 g carbs, 9 g sugar, 1,110 mg sodium, 2 g fiber, 34 g protein
31. Noodles & Company: Zucchini & Asparagus with Lemon Sauce
Image Credit: Noodles & Company
This dish features zucchini noodles (zoodles) and asparagus tossed in a light lemon cream sauce and topped with Roma tomatoes, roasted zucchini, and toasted breadcrumbs. It’s a lower-carb option that’s rich in vegetables.
Per serving: 330 calories, 21 g fat (10 g sat fat), 25 g carbs, 9 g sugar, 1,040 mg sodium, 5 g fiber, 10 g protein
32. Einstein Bros. Bagels: Turkey Sausage & Egg White Bagel Thin
Image Credit: Einstein Bros. Bagels
This sandwich includes turkey sausage, egg whites, and cheddar cheese on a whole-wheat bagel thin. It’s a satisfying breakfast option that’s lower in calories and fat.
Per serving: 350 calories, 13 g fat (5 g sat fat), 36 g carbs, 4 g sugar, 830 mg sodium, 5 g fiber, 22 g protein
33. Blaze Pizza: Keto Crust Pizza with Veggies
Image Credit: Blaze Pizza
Blaze Pizza offers a Keto Crust made with flaxseed, cheese, and eggs. Top it with plenty of veggies like spinach, bell peppers, mushrooms, and olives for a nutrient-rich, low-carb meal.
Per serving (one slice): 130 calories, 9 g fat (4.5 g sat fat), 5 g carbs, 1 g sugar, 220 mg sodium, 2 g fiber, 8 g protein
34. Shake Shack: ‘Shroom Burger
Image Credit: Shake Shack
A great option for vegetarians, the ‘Shroom Burger features a crisp-fried portobello mushroom filled with melted muenster and cheddar cheeses, topped with lettuce, tomato, and ShackSauce. Enjoy it occasionally as a treat.
Per serving: 550 calories, 34 g fat (10 g sat fat), 45 g carbs, 7 g sugar, 1,090 mg sodium, 2 g fiber, 18 g protein
35. Qdoba: Grilled Chicken Protein Bowl
Image Credit: Qdoba
This bowl includes grilled adobo chicken, black beans, pico de gallo, salsa verde, and shredded lettuce. It’s high in protein and fiber, making it a filling choice.
Per serving: 410 calories, 11 g fat (2 g sat fat), 37 g carbs, 5 g sugar, 1,350 mg sodium, 12 g fiber, 44 g protein
36. Pei Wei: Thai Dynamite with Shrimp (Small) and Lettuce Cups
Image Credit: Pei Wei
Opt for the small portion of Thai Dynamite with Shrimp and use lettuce cups instead of rice to wrap the spicy shrimp and vegetable mix. It’s a lighter way to enjoy bold flavors.
Per serving: 300 calories, 10 g fat (1.5 g sat fat), 32 g carbs, 18 g sugar, 1,200 mg sodium, 4 g fiber, 22 g protein
37. Cava: Greens & Grains Bowl
Image Credit: Cava
Customize your bowl with a mix of half greens and half grains, then add grilled chicken, hummus, roasted vegetables, and a light dressing like lemon herb tahini. It’s a Mediterranean-inspired, nutrient-dense meal.
Per serving: 600 calories, 24 g fat (3.5 g sat fat), 58 g carbs, 5 g sugar, 1,200 mg sodium, 12 g fiber, 38 g protein
38. Pret A Manger: Mediterranean Falafel Wrap
Image Credit: Pret A Manger
This wrap includes falafel, spinach, tomatoes, red onions, and a lemon tahini dressing, all wrapped in a whole-grain tortilla. It’s a flavorful vegetarian option.
Per serving: 430 calories, 14 g fat (2 g sat fat), 61 g carbs, 5 g sugar, 890 mg sodium, 10 g fiber, 16 g protein
39. Jersey Mike’s Subs: #7 Turkey and Provolone Mini Sub on Wheat
Image Credit: Jersey Mike’s Subs
Opt for the mini size on wheat bread and load up on veggies like lettuce, tomatoes, onions, and peppers. Skip the mayo and choose mustard or vinegar.
Per serving: 480 calories, 20 g fat (6 g sat fat), 48 g carbs, 5 g sugar, 1,240 mg sodium, 3 g fiber, 26 g protein
40. A&W: Grilled Chicken Sandwich
Image Credit: A&W Restaurants
A simple option, this sandwich includes a grilled chicken breast, lettuce, and tomato on a bun. It’s a lean choice that’s lower in calories and fat.
Per serving: 360 calories, 7 g fat (1.5 g sat fat), 43 g carbs, 8 g sugar, 1,010 mg sodium, 2 g fiber, 32 g protein
41. Carl’s Jr.: Charbroiled BBQ Chicken Sandwich
Image Credit: Carl’s Jr.
This sandwich features a charbroiled chicken breast, lettuce, tomato, and tangy BBQ sauce on a honey wheat bun. It’s a flavorful option that’s lower in calories.
Per serving: 390 calories, 5 g fat (1 g sat fat), 54 g carbs, 16 g sugar, 1,110 mg sodium, 3 g fiber, 30 g protein
42. Jimmy John’s: Turkey Tom Unwich (Lettuce Wrap)
Image Credit: Jimmy John’s
By choosing the Unwich option, your sandwich is wrapped in lettuce instead of bread, reducing carbs and calories. The Turkey Tom includes turkey breast, lettuce, tomato, and mayo—ask for no mayo to cut extra fat.
Per serving (no mayo): 190 calories, 3 g fat (0.5 g sat fat), 8 g carbs, 4 g sugar, 820 mg sodium, 2 g fiber, 25 g protein
43. Pizza Hut: Veggie Lover’s Thin ‘N Crispy Pizza (2 Slices)
Image Credit: Pizza Hut
Opt for the thin crust and load your pizza with veggies like tomatoes, mushrooms, green peppers, and onions. Two slices make for a reasonable portion.
Per serving (2 slices): 400 calories, 16 g fat (6 g sat fat), 48 g carbs, 4 g sugar, 1,020 mg sodium, 4 g fiber, 14 g protein
44. Hardee’s: 1/3 lb Lettuce-Wrapped Thickburger
Image Credit: Hardee’s
By wrapping your burger in lettuce instead of a bun, you reduce carbs and calories. This burger includes a charbroiled beef patty, lettuce, tomato, red onion, pickles, ketchup, and mustard.
Per serving: 420 calories, 30 g fat (12 g sat fat), 9 g carbs, 7 g sugar, 1,050 mg sodium, 2 g fiber, 27 g protein
45. Noodles & Company: Japanese Pan Noodles with Marinated Steak (Small)
Image Credit: Noodles & Company
Opt for the small portion of these stir-fried udon noodles with broccoli, carrots, shiitake mushrooms, and marinated steak. It’s a satisfying dish that’s not overly heavy.
Per serving: 370 calories, 9 g fat (2.5 g sat fat), 52 g carbs, 11 g sugar, 1,060 mg sodium, 3 g fiber, 17 g protein
46. Au Bon Pain: Southwest Chicken Salad
Image Credit: Au Bon Pain
This salad includes grilled chicken, mixed greens, black beans, corn, tomatoes, and a chipotle ranch dressing. It’s high in protein and fiber.
Per serving: 360 calories, 15 g fat (2.5 g sat fat), 26 g carbs, 7 g sugar, 810 mg sodium, 7 g fiber, 29 g protein
47. Quiznos: Small Honey Bourbon Chicken Sub
Image Credit: Quiznos
This sub features all-natural chicken, lettuce, tomatoes, onions, and a honey bourbon mustard sauce on wheat bread. The small size helps control portions.
Per serving: 360 calories, 7 g fat (1.5 g sat fat), 49 g carbs, 9 g sugar, 860 mg sodium, 2 g fiber, 23 g protein
48. Del Taco: Jacked Up Value Bean, Rice & Cheese Burrito
Image Credit: Del Taco
This vegetarian burrito includes slow-cooked beans, rice, and cheddar cheese wrapped in a warm tortilla. It’s a simple and filling option.
Per serving: 380 calories, 9 g fat (3.5 g sat fat), 62 g carbs, 1 g sugar, 1,080 mg sodium, 9 g fiber, 13 g protein
49. Boston Market: Rotisserie Turkey Breast with Steamed Vegetables
Image Credit: Boston Market
Choose the Rotisserie Turkey Breast and pair it with steamed vegetables for a lean meal that’s high in protein and low in fat.
Per serving (turkey): 160 calories, 2.5 g fat (0.5 g sat fat), 6 g carbs, 2 g sugar, 710 mg sodium, 0 g fiber, 28 g protein
Per serving (vegetables): 60 calories, 3.5 g fat (0 g sat fat), 7 g carbs, 4 g sugar, 60 mg sodium, 3 g fiber, 2 g protein
50. Culver’s: George’s Chili
Image Credit: Culver’s
This hearty chili includes beef, beans, tomatoes, onions, and peppers. It’s a warming option that’s not too high in calories.
Per serving: 300 calories, 11 g fat (4.5 g sat fat), 29 g carbs, 6 g sugar, 1,060 mg sodium, 8 g fiber, 20 g protein
51. In-N-Out Burger: Protein Style Hamburger
Image Credit: In-N-Out Burger
By ordering your burger Protein Style, it’s wrapped in lettuce instead of a bun, reducing carbs and calories. The hamburger includes a beef patty, tomato, onions, and spread—ask for no spread to reduce fat.
Per serving (no spread): 240 calories, 17 g fat (5 g sat fat), 11 g carbs, 7 g sugar, 370 mg sodium, 3 g fiber, 13 g protein
52. Zaxby’s: Grilled House Zalad
Image Credit: Zaxby’s
This salad features grilled chicken, mixed greens, red cabbage, carrots, cucumbers, Roma tomatoes, cheddar and Jack cheeses, and fried onions. Opt for a light dressing and skip the fried onions to reduce calories.
Per serving (without fried onions and light dressing): 410 calories, 16 g fat (7 g sat fat), 20 g carbs, 7 g sugar, 1,470 mg sodium, 5 g fiber, 47 g protein
53. Firehouse Subs: Hook & Ladder Light (Small)
Image Credit: Firehouse Subs
This sub includes smoked turkey breast, Virginia honey ham, and melted Monterey Jack, served “Fully Involved” with lettuce, tomato, onion, mayo, and deli mustard. The small size keeps portions reasonable.
Per serving: 420 calories, 13 g fat (6 g sat fat), 49 g carbs, 10 g sugar, 1,240 mg sodium, 2 g fiber, 25 g protein
54. Pollo Tropical: 1/4 Chicken with Black Beans and Rice
Image Credit: Pollo Tropical
This meal includes a quarter of a grilled chicken and sides of black beans and white rice. It’s a balanced option with protein, fiber, and carbs.
Per serving: 600 calories, 14 g fat (4 g sat fat), 74 g carbs, 3 g sugar, 1,270 mg sodium, 6 g fiber, 44 g protein
55. Moe’s Southwest Grill: Quinoa Power Bowl
Image Credit: Moe’s Southwest Grill
This bowl includes quinoa, grilled chicken, black beans, corn pico, fresh avocado, and cilantro. It’s a nutrient-packed option with whole grains and healthy fats.
Per serving: 550 calories, 18 g fat (3 g sat fat), 57 g carbs, 3 g sugar, 1,100 mg sodium, 13 g fiber, 42 g protein
56. Sbarro: Veggie Thin Crust Pizza Slice
Image Credit: Sbarro
Opt for a thin crust slice topped with vegetables like bell peppers, onions, mushrooms, and olives. It’s a lighter option compared to thicker crusts and meat toppings.
Per serving (one slice): 320 calories, 11 g fat (4.5 g sat fat), 38 g carbs, 4 g sugar, 730 mg sodium, 2 g fiber, 15 g protein
57. Popeyes: Naked Chicken Wrap
Image Credit: Popeyes
This wrap includes a naked (non-breaded) chicken tender, lettuce, and pickles wrapped in a tortilla. It’s a lower-calorie option compared to fried items.
Per serving: 310 calories, 15 g fat (5 g sat fat), 25 g carbs, 2 g sugar, 1,090 mg sodium, 2 g fiber, 19 g protein
58. El Pollo Loco: Original Pollo Bowl
Image Credit: El Pollo Loco
This bowl includes chopped fire-grilled chicken, rice, pinto beans, diced onions, cilantro, and pico de gallo salsa. It’s a balanced meal with protein and fiber.
Per serving: 530 calories, 10 g fat (2 g sat fat), 74 g carbs, 2 g sugar, 1,150 mg sodium, 10 g fiber, 34 g protein
59. Dairy Queen: Grilled Chicken BLT Salad
Image Credit: Dairy Queen
This salad includes grilled chicken, bacon bits, shredded cheddar cheese, and tomatoes on a bed of lettuce. Use a light dressing to keep calories in check.
Per serving (without dressing): 270 calories, 13 g fat (6 g sat fat), 10 g carbs, 5 g sugar, 820 mg sodium, 3 g fiber, 28 g protein
60. Sbarro: Garden Salad with Grilled Chicken
Image Credit: Sbarro
This salad features mixed greens, tomatoes, cucumbers, red onions, black olives, and grilled chicken. Choose a vinaigrette dressing on the side.
Per serving (without dressing): 220 calories, 5 g fat (1 g sat fat), 12 g carbs, 5 g sugar, 500 mg sodium, 4 g fiber, 30 g protein.
Tips for Ordering Healthier Fast Food
Customize Your Order: Don’t hesitate to ask for modifications like extra veggies, no cheese, or sauce on the side.
Choose Grilled Over Fried: Grilled options typically have less fat and calories.
Watch the Portions: Opt for smaller sizes or share larger portions.
Mind the Sides: Choose healthier sides like salads, fruit cups, or steamed vegetables.
Be Cautious with Dressings and Sauces: These can add hidden calories, sugar, and sodium.
The Bottom Line
While most fast foods are based on cheap, unhealthy ingredients, many fast-food establishments now offer nutritious entrées and sides. Popular examples include wraps, salads, and bowls packed with vegetables, lean proteins, and whole grains.
Final Thoughts
Finding healthier options at fast-food restaurants is entirely possible with a bit of planning and smart choices. Focus on meals that are rich in vegetables, lean proteins, and whole grains. Don’t hesitate to customize your order to suit your nutritional needs.
