Where Are the Hidden Calories in Typical Fast Food Menus
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The 29 Healthiest Fast Food Orders You Can Get at Every Chain
Surprisingly, it's not always a salad that has the lowest calories.
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If you need to grab a quick meal on the go but don't want to totally blow your healthy eating plan, it's still possible to hit the fast food drive-thru. Many fast food chains have improved their nutrition game in recent years, making good-for-you choices easier than ever. By introducing more veggie-forward and low-calorie meals like salads and bowls, these chain restaurants have started to think outside the typical cheeseburger-and-fries fare.
This is awesome for folks who are concerned about weight gain or are simply trying to make healthier choices, and provides better options for people who live in areas where fast food chains are the main affordable option—one study found that the higher percentage of Black people who live in an area, the easier their access to fast food, as compared with areas with proportionately fewer Black residents.
No matter where you are chowing down, start by loading your meal with as many healthy vegetables as possible, whether that means adding extra peppers to your pizza, asking for mushrooms on (or in place of!) your burger, or scooping some salsa onto your burrito bowl. Some chains even have ordering hacks that can help you further lighten up your meal. For example, ask for your Taco Bell order "fresco" to nix the calorie-laden dressings, cheese, and sour cream. Strategizing the best items to order before you get to the register or ordering window can help you make smarter choices. Next time they only nearby option is fast food, or you simply get a craving for your guilty pleasure of choice, we'll help you order with confidence. These low-cal breakfast, lunch, and dinner options all get the stamp of approval from a registered dietitian.
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Arby's: Roast Turkey Farmhouse Salad
Who would've thought the same people who coined "we have the meats" also offer a light and delicious salad? With roasted turkey and diced bacon, it's got all of the indulgence of a sandwich, without the bun.
Total Calories: 240
Total Fat: 13 grams
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Au Bon Pain: Vegetarian Deluxe Salad
Get your strive-for-five servings of veggies with this vegetarian salad. It's full of greens, peppers, kalamata olives, feta, chickpeas, and other veggies to give your body the nutrition it needs.
Total Calories: 260
Total Fat: 13 grams
RELATED: 30 Healthy Salads for a Very Filling, Very Un-Boring Meal
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Boston Market: Rotisserie Chicken Bowl
Skip the gravy and go for a double portion of fresh steamed vegetables and green beans over the mashed potatoes and corn. You can pass on the potatoes and go for double veggies for an even healthier option.
Total Calories: 330
Total Fat: 13 grams
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Chick-Fil-A: Grilled Chicken Cool Wrap
Look away from the iconic chicken sandwich at Chick-fil-A and go for just-as-satisfying grilled chicken breast rolled with lettuce, shredded cabbage, carrots, and cheese in a flaxseed flour flatbread.
Total Calories: 350
Total Fat: 13 grams
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Chipotle: Burrito Bowl
Go for fajita steak and pinto beans, plus all the salsa and veggies your heart desires, to get plenty of protein without a lot of extra fat. Say "no thank you" to calorie-heavy rice, guacamole, and cheese and opt for pico de gallo for flavor, instead.
Total Calories: 330
Total Fat: 8 grams
RELATED: The 5 Best Orders at Chipotle
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Culver's: Beef Pot Roast Sandwich
Just because you're watching your meat intake doesn't mean you have to stick to salads. Braised chuck roast piled on a bun makes this a decent choice for carnivores. Skip the pickle to lower your salt intake and give the the fries a miss.
Total Calories: 410
Total Fat: 13 grams
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Dairy Queen: Small Cone
A person sometimes just needs her ice cream! When a sweet craving hits, go for a small soft serve. It has less fat than other options, and just enough sugar hit the spot. A kids cone is even better.
Total Calories: 230
Total Fat: 7 grams
RELATED: Cool Tools Every True Ice Cream Addict Needs
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Denny's: Fit Fare Loaded Veggie Omelet
Denny's keeps its healthiest options on the Fit Fare menu, where you'll get an English muffin and a side of fruit instead of fatty breakfast meat and greasy potatoes. Try the loaded veggie omelet for a satisfying breakfast or brunch under 500 calories.
Total Calories: 490
Total Fat: 15 grams
RELATED: 50+ Quick Healthy Breakfasts for Your Busiest Mornings
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Dunkin' Donuts: Wake-Up Wrap
Start your day off right by ordering the ham, egg, and cheese version of Dunkin's wake-up wrap. It has less sodium and saturated fat than other options, and tastes great too.
Total Calories: 190
Total Fat: 11 grams
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Einstein Bros.: Egg and Cheese Bagel
If you've got a hankerin' for a bagel sandwich, ditch the bacon and go strictly egg and cheese. It's a little high in sodium, so try to limit your salt intake elsewhere that day.
Total Calories: 410
Total Fat: 15 grams
RELATED: 45+ Easy Egg Recipes for Your Fastest Breakfast Ever
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Five Guys: Little Hamburger
A burger with the bun with run you about 500 calories, but it also weighs in at a nice 25 grams of protein to keep you satisfied. Load that baby up with all the lettuce, green peppers, grilled mushrooms, onions, and tomatoes your heart desires — they're all free, and will add veggies and fiber to your meal!
Total Calories: 540
Total Fat: 26 grams
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Hardee's: Low Carb Charbroiled BBQ Chicken Sandwich
Since bread is one of the top sources of salt in the diet (who knew?) switch out the bun for a lettuce wrap and you'll save both carbs and sodium.
Total Calories: 190
Total Fat: 4 grams
RELATED: How Much Sodium You Can Eat Every Day
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In-N-Out Burger: Protein Style Hamburger
A burger in a lettuce wrap is the way to go if you're carb-conscious. Order it with or without onions. (And skip the fries and sugary soda, even though we know it's super tempting.)
Total Calories: 275
Total Fat: 17 grams
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Jack in the Box: Grilled Chicken Salad
Sliced chicken, cheddar cheese, grape tomatoes, cucumbers, carrots, and croutons, plus a low-fat balsamic add up to one tasty bowl of greens.
Total Calories: 370
Total Fat: 15 grams
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Jimmy John's: Slim 2 Roast Beef
Ask for extra lettuce, tomato, cucumber, and other veggies as added toppings. If you're watching your salt intake, order it as an "unwich" (translation: lettuce wrap) to lower the sodium content.
Total Calories: 480
Total Fat: 6 grams
RELATED: 20 Healthy Sandwiches to Pack for Lunch
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KFC: Extra Crispy Tenders
In no universe are fried chicken strips truly healthy, but if you're at KFC, these are one of the better options, clocking in at respectable 260 calories for two. And for your daily serving of veggies, don't forget to round out your meal with a side of green beans and coleslaw for a veggie fix.
Total Calories: 260
Total Fat: 14 grams
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McDonald's: Classic Cheeseburger
It may come as a surprise, but our resident nutritionist, Jaclyn London, MS, RD, CDN, recommends the cheeseburger because of its right-on-the-mark portion size. Add pickles, onions, mustard, ketchup, or BBQ sauce to flavor it up.
Total Calories: 300
Total Fat: 12 grams
RELATED: These Are the Healthiest Things to Order at McDonald's
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Moe's Southwest Grill: Burrito Bowl
If you have a craving for a good old burrito bowl, you can build yours with chicken, pinto beans, cheese (ask them to sprinkle it on light), and top with all the guac (filled with healthy fats) and salsa you want.
Total Calories: 357
Total Fat: 17 grams
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Panda Express: Broccoli Beef
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Panera Bread: Fuji Apple Salad With Chicken
There are lots of good, healthy options to consider at Panera, but for tasty small meal, go for a half salad and add the white balsamic vinaigrette for a sweet, light finish.
Total Calories: 280
Total Fat: 17 grams
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Papa John's: Mediterranean Veggie Pizza
Pro tip: The pizzas labeled "Papa's Lighter Choices" all clock in at less than 300 calories per slice, but this order of small-sized pizza packs in tomatoes, onions, banana peppers, mushrooms, and black olives for an added nutritional boost.
Total Calories: 170
Total Fat: 4.5 grams
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Pizza Hut: Veggie Lover's Slice
Rather than get your own personal pizza, split a medium one with friends. Go for a slice of veggie lover's (bonus points for ordering with extra veggies) and pair it with a huge salad on the side.
Total Calories: 230
Total Fat: 9 grams
RELATED: 15 Vegan Pizzas That Are Better Than Delivery
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Potbelly: Mediterranean Sandwich
Hummus, feta, artichoke hearts, cucumbers, and roasted red peppers create a tasty filling veggie sammie — all for just 470 calories.
Total Calories: 470
Total Fat: 12 grams
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Sonic Drive-In: Jr. Burger
Definitely order from the kids' menu when you head here—the portions are right-sized. The Jr. Burger is one of the best bets, especially when paired with a container of applesauce.
Total Calories: 330
Total Fat: 16 grams
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Starbucks: Sous Vide Egg Bites
The egg white and red pepper variety offers up a nice amount of protein — 13 grams — and also provides a good source of calcium. Pair with a latte or misto (without added sugar!) and a piece of fruit.
Total Calories: 170
Total Fat: 8 grams
RELATED: The 5 Healthiest Drinks You Can Order at Starbucks
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Subway: Roast Beef Sandwich
A 6-inch sub on whole wheat (more fiber!) without dressing will run you about 300 calories, says London. Ask for it with extra veggies like cucumbers, green peppers, lettuce, onions, spinach, and tomatoes.
Total Calories: 290
Total Fat: 4.5 grams
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Taco Bell: Crunchy Taco Fresco Style
Order a crunchy taco over soft to save on sodium. In fact, for 170 calories per beef taco, go ahead and order two.
Total Calories: 340
Total Fat: 18 grams
RELATED: The 7 Best Taco Bell Orders
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Whataburger: Apple and Cranberry Chicken Salad
Dried cranberries, apples, cheddar cheese, and grilled chicken make for a flavorful salad.
Total Calories: 385
Total Fat: 12 grams
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Wendy's: Apple Pecan Chicken Salad
Jessica Migala Jessica Migala is a health writer specializing in general wellness, fitness, nutrition, and skincare, with work published in Women's Health, Glamour, Health, Men's Health, and more.
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Where Are the Hidden Calories in Typical Fast Food Menus
Source: https://www.goodhousekeeping.com/health/diet-nutrition/g4622/healthiest-fast-food/
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