Healthiest Fast Food Options

Fast food has a reputation that it is unhealthy, and can be in many ways. The best thing about fast food is that it’s convenient, so if you have to grab something on the go, let’s talk about what is healthiest.

2023 FDA Nutrition Guidelines

The FDA has released some new guidelines in 2023 about what is considered “healthy”. These guidelines are based off of a 2,000 calorie diet, which is applicable to most adults. For a meal to be considered healthy, it must have;

1. Protein, at least 20% daily value or 32 grams
2. Dietary fiber, at least 20% daily value or 6 grams
3. Less than 34% of daily calories, or 670 calories
4. At least 20% daily value of a nutrient
   1. We will look at vitamin A, C, Calcium, and Iron
5. Limited added sugar, less than 20% of your daily value, or 10 grams
6. Limited sodium, under 20% of your daily value or 460 milligrams
7. Limited cholesterol, less than 20% of your daily value or 60 milligrams
8. Limited saturated fat, less than 20% of your daily value or 20 grams

This approach prioritizes overall density of nutrients rather than demonizing calories or carbs, for a more nutritionally complete diet.

Top 20 Restaurants in the US and Their Healthiest Offerings

Some fast food companies give us the total picture of what is healthy, by including vitamins in their nutrition facts for their meals, and some do not. Items will be rated by how many of the above “healthy” guidelines it fulfills, some out of 11 (these restaurants provided a more detailed nutrition facts picture) and some out of 7.

Food	Food Chain	Calories	Fats (g)	Cholesterol (mg)	Sodium (mg)	Fiber (g)	Sugars (g)	Protein (g)
Premium McWrap with Chicken and Bacon	McDonald’s	500	16-30	115	1570	3	5	41
Premium McWrap with Chicken and Ranch	McDonald’s	470	16-29	100	1370	3	5	35
Premium Asian Salad with Buttermilk Crispy Chicken	McDonald’s	450	28	60	640	6	10	27
Multigrain Bagel	Starbucks	290	4	0	460	7	5	14
Spinach, Feta & Egg White Breakfast Wrap	Starbucks	290	8	20	830	6	4	19
Cobb Salad	Chick Fil A	510	27	155	1360	6	6	40
6 Piece Nuggets	Chick Fil A	190	9	55	730	1	0	21
Black Bean Chalupa Supreme	Taco Bell	340	18	10	460	6	4	10
Spicy Chicken Caesar Salad	Wendy’s	450	14-25	100	1290	6	3	32
Large Chili	Wendy’s	330	15	50	1310	8	10	28
Whopper Jr	Burger King	310	18	40	390	1	7	13
4pc Chicken Nuggets	Burger King	190	11	30	490	1	0	9
Plain Croissant	Dunkin	340	18	0	250	1	5	6
Stuffed Bagel Minis	Dunkin	260	10-12	30	400	3	5	8
All American Club	Subway	430	24-64	115	1550	3	7	40
Steak and Cheese	Subway	380	10	140	1550	3	5	42
Small Gluten Free Crust	Domino’s	450	15	0	360	3	2	4
Small Crunchy Thin Crust	Domino’s	490	4.5	5	85	3	4	12
Fajita Vegetables	Chipotle	20	0	0	170	1	2	1
Chicken	Chipotle	190	7	115	370	0	1	32
Quarter Pound Double Cheeseburger	Sonic	560	34	60	1290	1	6	26
Jr. Cheeseburger	Sonic	380	21	30	900	1	5	16
Asian Sesame Salad	Panera	300	22	0	370	6	7	8
Kentucky Grilled Chicken Whole Wing	KFC	70	3	45	80	0	0	9
Original Recipe Chicken Drumstick	KFC	130	8	55	430	1	0	12
Grits	Popeyes	370	5	0	30	7	0	5
4 Piece Nuggets	Popeyes	190	9	40	440	0	0	11
Grand Turkey Wrap	Arby’s	530	35	60	1470	4	7	37
Corned Beef Reuben	Arby’s	600	31	60	2240	5	4	35
Baja Chicken Salad	Jimmy Johns	590	N/A	85	1670	6	5	32
Mediterranean Veggie Unwich	Jimmy Johns	480	30	25	1150	6	6	8
Kid’s Chocolate or Vanilla Cone	Dairy Queen	160	5	15	1150	1	65	4
Chicken Strip Basket	Dairy Queen	1020	48	60	2120	6	3	35
Traditional Wings with Dry Seasoning	Wild Wings	430	24	215	160	0	0	53
Mozzarella Sticks with Marinara	Wild Wings	520	30	55	1700	7	7	21
Big Chicken Fillet Sandwich	Hardee’s	590	29	50	1060	7	9	21
Chicken Super Nachos	Hardee’s	570	40	55	1490	9	4	25

1. McDonald’s

1. Premium McWrap with Chicken and Bacon or Ranch – Score: 8/11

This is our top pick for the healthiest McDonald’s meal, though cholesterol and sodium are above the recommended meal limit, the density of nutrients and protein it provides make it a good option.

	Bacon	Ranch
Calories	500	470
Saturated Fat (g)	8	7
Cholesterol (mg)	115	100
Sodium (mg)	1570	1370
Fiber (g)	3	3
Sugars (g)	5	5
Protein (g)	41	35
Vitamin A (%DV)	100	100
Vitamin C (%DV)	30	25
Calcium (%DV)	25	25
Iron (%DV)	20	20

2. Premium Asian Salad with Buttermilk Crispy Chicken – Score: 8/11

The Premium Asian Salad with Buttermilk Chicken is a lower calorie option with the least saturated fat and low cholesterol. It also still provides vitamins and minerals, though it doesn’t have as much protein as other options.

Calories	450
Saturated Fat (g)	3.5
Cholesterol (mg)	60
Sodium (mg)	640
Fiber (g)	6
Sugars (g)	10
Protein (g)	27
Vitamin A (%DV)	180
Vitamin C (%DV)	70
Calcium (%DV)	15
Iron (%DV)	25

2. Starbucks

1. Multigrain Bagel – Score: 5/7

The multigrain bagel is starbuck’s only item that received a 6/7 score, and it’s vegan! Throw some cream cheese or butter on it, though, and it won’t receive as high of a score.

Calories	290
Saturated Fat (g)	3.5
Cholesterol (mg)	0
Sodium (mg)	460
Fiber (g)	7
Sugars (g)	5
Protein (g)	14

2. Spinach, Feta & Egg White Breakfast Wrap – Score: 5/7

With the same calories as our number 1 choice, but added protein, this is going to keep you fuller longer, at the expense of added sodium.

Calories	290
Saturated Fat (g)	3.5
Cholesterol (mg)	20
Sodium (mg)	830
Fiber (g)	6
Sugars (g)	4
Protein (g)	19

3. Chick Fil A

1. Cobb Salad – Score: 6/7

All of Chick-Fil-A’s salads score a 5/10, but this one brought the most protein to the table. The dressing is what makes this meal go over cholesterol and sodium limits.

Calories	510
Saturated Fat (g)	7
Cholesterol (mg)	155
Sodium (mg)	1360
Fiber (g)	6
Sugars (g)	6
Protein (g)	40

2. 6 Piece Nuggets – Score: 5/7

Chick-Fil-A’s nuggets, grilled nuggets, and chicken strips don’t disappoint, both scoring a 5/7. It can be hard to get adequate fiber, so consider a side salad for a well-rounded meal.

Calories	190
Saturated Fat (g)	2
Cholesterol (mg)	55
Sodium (mg)	730
Fiber (g)	1
Sugars (g)	0
Protein (g)	21

4. Taco Bell

1. Black Bean Chalupa Supreme – Score 6/7

You won’t get much protein here but if you’re a vegetarian this is a great option for a well-rounded order, checking 6 of the 7 boxes.

Calories	340
Saturated Fat (g)	4
Cholesterol (mg)	10
Sodium (mg)	460
Fiber (g)	6
Sugars (g)	4
Protein (g)	10

About 20 items scored a 5/6 at Taco Bell! This shows that Taco Bell is a “healthy” fast food option. Their crunchy tacos, locos tacos, and burrito supremes are all healthy options.

5. Wendy’s

1. Spicy Chicken Caesar Salad – Score: 5/7

Wendy’s Caesar Salad delivers when it comes to protein and calories but the cholesterol and sodium levels are far from heart healthy

Calories	450
Saturated Fat (g)	11
Cholesterol (mg)	100
Sodium (mg)	1290
Fiber (g)	6
Sugars (g)	3
Protein (g)	32

2. Large Chili – Score: 5/7

The Large Chili is a pretty well-rounded meal with a great protein to calorie ratio but it seems that Wendy’s just can’t keep the sodium levels in their meals down.

Calories	330
Saturated Fat (g)	4
Cholesterol (mg)	50
Sodium (mg)	1310
Fiber (g)	8
Sugars (g)	10
Protein (g)	28

6. Burger King

1. Whopper Jr – Score: 5/7

Craving a burger? The Whopper Jr is a great low calorie choice, only falling short on dietary fiber and only  a modest amount of protein.

Calories	310
Saturated Fat (g)	5
Cholesterol (mg)	40
Sodium (mg)	390
Fiber (g)	1
Sugars (g)	7
Protein (g)	13

2. 4pc Chicken Nuggets – Score: 5/7

If you’re not too hungry, the 4pc nuggets will satisfy. Just 30 mg of sodium short of a 6/7 score, this is a good choice that won’t fill you up.

Calories	190
Saturated Fat (g)	2.5
Cholesterol (mg)	30
Sodium (mg)	490
Fiber (g)	1
Sugars (g)	0
Protein (g)	9

7. Dunkin

1. Plain Croissant – Score: 7/11

Dunkin actually gives us the full picture, with nutrients and all! Their highest scoring food item is the plain croissant, which delivers when it comes to being a healthy snack, but won’t fill you up for breakfast. It provides 20% of daily value for both Vitamin D and Iron.

Calories	340
Saturated Fat (g)	8
Cholesterol (mg)	0
Sodium (mg)	250
Fiber (g)	1
Sugars (g)	5
Protein (g)	6
Vitamin D  (%DV)	15
Vitamin K (%DV)	1
Calcium  (%DV)	0
Iron  (%DV)	20

2. Stuffed Bagel Minis – Score: 6/11

Another snack here that stays under most of our “healthy” limits, but does not provide much meaningful sustenance like fiber, protein, or Vitamins.

Calories	260
Saturated Fat (g)	7
Cholesterol (mg)	30
Sodium (mg)	400
Fiber (g)	3
Sugars (g)	5
Protein (g)	8
Vitamin D (%DV)	0
Vitamin K (%DV)	2
Calcium  (%DV)	5
Iron  (%DV)	25

8. Subway

1. All American Club – Score: 8/11

The All American Club delivers when it comes to vitamins, but falls short on health benchmarks like sodium and cholesterol.

Calories	430
Saturated Fat (g)	11
Cholesterol (mg)	115
Sodium (mg)	1550
Fiber (g)	3
Sugars (g)	7
Protein (g)	40
Vitamin A (%DV)	70
Vitamin C (%DV)	30
Calcium  (%DV)	20
Iron (%DV)	20

2. Steak and Cheese – Score: 8/11

Another vitamin-rich sandwich, but not quite heart healthy due to the sodium and cholesterol.

Calories	380
Saturated Fat (g)	9
Cholesterol (mg)	140
Sodium (mg)	1550
Fiber (g)	3
Sugars (g)	5
Protein (g)	42
Vitamin A (%DV)	70
Vitamin C (%DV)	30
Calcium  (%DV)	20
Iron (%DV)	20

9. Domino’s

At Domino’s, they provide nutrition information based on size, type, and toppings on your pizza. The crust is what makes the biggest difference in nutrients so that is what we will analyze below.

1. Small Gluten Free Crust – Score: 5/7

Calories	450
Saturated Fat (g)	2
Cholesterol (mg)	0
Sodium (mg)	360
Fiber (g)	3
Sugars (g)	2
Protein (g)	4

2. Small Crunchy Thin Crust – Score: 5/7

Calories	490
Saturated Fat (g)	3
Cholesterol (mg)	5
Sodium (mg)	85
Fiber (g)	3
Sugars (g)	4
Protein (g)	12

The toppings that score 4/7 are processed items that are high calorie and laden with sodium like sausage, salami, anchovies, steak, etc.

Most cheeses, vegetables, and sauces score a 5/7.

10. Chipotle

At Chipotle, they present their nutrition information for ingredients rather than full meals. Their healthiest offering is a salad bowl without vinaigrette, the health content of the main ingredient (proteins/vegetables) will be what we analyze below.

1. Fajita Vegetables – Score: 6/11

Calories	20
Saturated Fat (g)	9
Cholesterol (mg)	0
Sodium (mg)	170
Fiber (g)	1
Sugars (g)	2
Protein (g)	1
Vitamin A (%DV)	4
Vitamin C (%DV)	30
Calcium  (%DV)	2
Iron (%DV)	2

2. Chicken – Score: 5/11

Calories	190
Saturated Fat (g)	2
Cholesterol (mg)	115
Sodium (mg)	370
Fiber (g)	0
Sugars (g)	1
Protein (g)	32
Vitamin A (%DV)	10
Vitamin C (%DV)	2
Calcium  (%DV)	2
Iron (%DV)	8

The healthiest toppings are guacamole and romaine lettuce, each scoring 7/11

11. Sonic

1. Quarter Pound Double Cheeseburger – Score: 4/7

This burger is your best option for a healthy meal at Sonic. Providing modest protein with limited calories, it’ll fill you up.

Calories	560
Saturated Fat (g)	12
Cholesterol (mg)	60
Sodium (mg)	1290
Fiber (g)	1
Sugars (g)	6
Protein (g)	26

2. Jr. Cheeseburger – Score: 4/7

Though not overtly unhealthy, this burger does not provide any meaningful nutrition and will not keep you feeling satisfied afterwards.

Calories	380
Saturated Fat (g)	7
Cholesterol (mg)	30
Sodium (mg)	900
Fiber (g)	1
Sugars (g)	5
Protein (g)	16

Given that Sonic’s healthiest meal only scores 4/7, this shows that it is an unhealthy restaurant.

12. Panera

1. Asian Sesame Salad – Score: 6/7

Though this salad doesn’t provide sufficient protein, it’s a healthy option. Adding chicken will only add 50 calories but provide 11 extra grams of protein, so that addition may be worth it!

Calories	300
Saturated Fat (g)	0
Cholesterol (mg)	0
Sodium (mg)	370
Fiber (g)	6
Sugars (g)	7
Protein (g)	8

All of Panera’s bagels (no spread), breads, most salads, and all soups scored a 5/7, making panera a relatively healthy option.

13. Orange Julius

1. Not one single Orange Julius Smoothie provides ample protein, ample fiber, or sugar below the health limits, so their highest scoring item is a 4/7, making this an unhealthy restaurant
2. All of the smoothies but the large size score a 4/7 and the larges are a 3/7

14. KFC

KFC presents its nutrition facts based on a SINGLE piece of chicken, so keep that in mind when you look at these options as most of the time you won’t be consuming just one piece.

1. Kentucky Grilled Chicken Whole Wing – Score: 5/7

The grilled wing has the least calories, saturated fat, and cholesterol, making this your healthiest option at KFC.

Calories	70
Saturated Fat (g)	1
Cholesterol (mg)	45
Sodium (mg)	180
Fiber (g)	0
Sugars (g)	0
Protein (g)	9

2. Original Recipe Chicken Drumstick – Score: 5/7

Our next pick is the Original recipe because of its higher protein content and moderate calories, but watch out for that sodium if you plan on consuming more than 1.

Calories	130
Saturated Fat (g)	1.5
Cholesterol (mg)	55
Sodium (mg)	430
Fiber (g)	1
Sugars (g)	0
Protein (g)	12

While the single items pass the “healthy” test, eating multiple pieces of KFC’s chicken would put you over for sodium and cholesterol, decreasing the item’s score from 5 to 3.

15. Popeyes

1. Grits – Score: 6/7

The Grits from Popeyes is the healthiest option, only lacking in the protein category.

Calories	370
Saturated Fat (g)	.5
Cholesterol (mg)	0
Sodium (mg)	30
Fiber (g)	7
Sugars (g)	0
Protein (g)	5

2. 4 Piece Nuggets – Score: 5/7

Next up, the nuggets. They don’t have much meaningful nutrition but they stay under the limits for being considered healthy.

Calories	190
Saturated Fat (g)	6
Cholesterol (mg)	40
Sodium (mg)	440
Fiber (g)	0
Sugars (g)	0
Protein (g)	11

16. Arby’s

1. Grand Turkey Wrap – Score: 5/7

This Turkey wrap has a great amount of protein while balancing calories and fats.

Calories	530
Saturated Fat (g)	6
Cholesterol (mg)	60
Sodium (mg)	1470
Fiber (g)	4
Sugars (g)	7
Protein (g)	37

2. Corned Beef Reuben – Score: 5/7

This Reuben is highly processed – giving rise to the staggering amount of sodium, but it provides solid amounts of protein for the calories.

Calories	600
Saturated Fat (g)	7
Cholesterol (mg)	60
Sodium (mg)	2240
Fiber (g)	5
Sugars (g)	4
Protein (g)	35

17. Jimmy Johns

1. Baja Chicken Salad

Our top pick at Jimmy Johns is the Baja Chicken Salad. This one is sure to keep you full with ample fiber and protein, but goes over the limits for sodium and cholesterol.

Calories	590
Saturated Fat (g)	11
Cholesterol (mg)	85
Sodium (mg)	1670
Fiber (g)	6
Sugars (g)	5
Protein (g)	32

2. Mediterranean Veggie Unwich

Though it doesn’t deliver much protein, the fiber and low amounts of fat make this a good choice.

Calories	480
Saturated Fat (g)	7
Cholesterol (mg)	25
Sodium (mg)	1150
Fiber (g)	6
Sugars (g)	6
Protein (g)	8

Cut calories by making your sandwich a lettuce wrap (unwich) or ask them to take out the extra bread in the french baguette

18. Dairy Queen

1. Kid’s Chocolate or Vanilla Cone – Score: 5/7

Though it’s not a meal, this dessert is the healthiest item on DQ’s menu.

Calories	160
Saturated Fat (g)	3
Cholesterol (mg)	15
Sodium (mg)	1150
Fiber (g)	1
Sugars (g)	65
Protein (g)	4

2. Chicken Strip Basket – Score: 5/7

Though the calories are off the charts, this meal provides ample fiber and is one of the highest protein options that DQ sells.

Calories	1020
Saturated Fat (g)	8
Cholesterol (mg)	60
Sodium (mg)	2120
Fiber (g)	6
Sugars (g)	3
Protein (g)	35

19. Wild Wings

1. Traditional Wings with Dry Seasoning – Score: 5/7

The traditional wings are a weight lifter’s dream, with almost half of the calories coming directly from protein, though they do have more cholesterol than the benchmark.

Calories	430
Saturated Fat (g)	8
Cholesterol (mg)	215
Sodium (mg)	160
Fiber (g)	0
Sugars (g)	0
Protein (g)	53

2. Mozzarella Sticks with Marinara – Score: 5/7

Most fast food has high sodium, and the mozzarella sticks are no exception. They do, however, provide ample fiber with not too many calories.

Calories	520
Saturated Fat (g)	13
Cholesterol (mg)	55
Sodium (mg)	1700
Fiber (g)	7
Sugars (g)	7
Protein (g)	21

20. Hardee’s

1. Big Chicken Fillet Sandwich – Score: 5/7

The Big Chicken Fillet Sandwich stays under limits but does not bring much nutritional value other than the fiber.

Calories	590
Saturated Fat (g)	6
Cholesterol (mg)	50
Sodium (mg)	1060
Fiber (g)	7
Sugars (g)	9
Protein (g)	21

2. Chicken Super Nachos – Score: 5/7

These super nachos will leave you feeling full and satisfied based on the amount of fiber and protein. 

Calories	570
Saturated Fat (g)	8
Cholesterol (mg)	55
Sodium (mg)	1490
Fiber (g)	9
Sugars (g)	4
Protein (g)	25

Conclusion

Whew, that’s a lot of information! The overall trends for fast food are high sodium content and low fiber, so maybe keep that in mind when you pick your side. Try a salad instead of fries for lower sodium and higher fiber. You’re now fully equipped to enter most fast food joints and make an informed decision to order something healthy (or not). Happy dining!

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