Here are 35 suggestions for making smarter choices at some of the most popular fast food chains.
McDonald's
- Chicken Nuggets Happy Meal (4 piece chicken nuggets, small fries, and 12 oz beverage) - 500 calories
- One regular hamburger - 280 calories
- Hamburger Happy Meal w/Apple Dippers instead of fries and reduced-fat milk - 460 calories
- McChicken sandwich - 370 calories
- Fruit 'N Yogurt Parfait - 380 calories
Burger King
- BK Veggie Burger - 330 calories
- BK Veggie Burger w/no mayo and small fries - 530 calories
- 4-piece chicken tenders - 180 calories
- Whopper Junior Sandwich (no mayo) - 290 calories
- Garden salad w/Border Ranch dressing - 125 calories
Arby's
- Martha's Vineyard Market Fresh Salad (no dressing) - 250 calories
- Martha's Vineyard Market Fresh Salad (w/Light Buttermilk Ranch dressing) - 360 calories
- Light roast turkey deluxe sandwich - 260 calories
Wendy's
- Small chili and a baked potato (no sour cream) - 480 calories
- Grilled chicken sandwich - 300 calories
- Mandarin Chicken Salad and small soda - 300 calories
- Roasted Turkey and Basil Frescata - 420 calories
- Roasted Turkey and Basil Frescata w/o Pesto - 350 calories
- Small fries - 280 calories
- Jr. cheeseburger - 320 calories
Subway
Tip: Stick with 6-inch subs to keep portions in check.
- Oven-roasted chicken-breast w/cheese and reduced-fat mayo - 415 calories
- Oven-roasted chicken-breast w/honey mustard - 360 calories
- Veggie Delight Sub (hold the cheese, oil, and mayo) - 230 calories
- Turkey Breast on Italian Bread w/veggies and olives (no oil or mayo) - 280 calories
- Turkey Breast on white, apple slices and reduced-fat milk - 505 calories
- Low-fat chicken salad sub - 250 calories
- Roast beef sub - 260 calories
Taco Bell
Tip: You can order "regular" menu items "Fresco Style" and save a lot of calories and get some extra veggies, too (salsa is substituted for cheese and sauce).
- Two "Fresco Style" chicken soft tacos - 340 calories
- One regular chicken soft taco - 190 calories
KFC
Tip: Avoid "crispy" recipe chicken as it is higher in fat. The Snacker sandwich line is good for portion control. There are some healthy vegetables sides here, too.
- One original recipe drumstick - 140 calories
- Honey Barbecue Snacker, corn on the cob, and reduced-fat milk - 490 calories
- Barbecue baked beans - 190 calories
- Tender Roast Chicken Sandwich (no sauce) - 270 calories
- Original Recipe Chicken Sandwich (no sauce) - 360 calories
If your favorite eatery is not included, or you want to learn the calorie content of other foods, be sure to check out Calorie Count Plus, where you can search almost any food's nutritional content!
