Eating on the run doesn’t have to be disastrous to your diet. Although most fast foods options are higher in fat, calories and sugar than home prepared foods, there are many healthier fast food choices you can make. You need to know which healthy foods to pick from the huge calorie inflated menu at your favorite fast food restaurants. The healthier options are there, you just need to stay focused and choose the lower calorie items that will fuel your body optimally. We have compiled a list of the healthier options from some of the most popular fast food restaurants out there. Try some of these healthier fast food items when you’re on the go and in need of a quick nutritious meal that wont ruin your diet. Nutritional data for calories, fat percentage, protein and carbohydrates are included!
| Arby's® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
|---|---|---|---|---|---|
| Baked Potato, Plain | 240 | 2 | 7.5 | 6 | 50 |
| Grilled Chicken Caeser | 230 | 8 | 30 | 33 | 8 |
| Light Grilled Chicken | 280 | 5 | 17 | 23 | 33 |
| Light Roast Chicken Deluxe | 260 | 5 | 17 | 23 | 33 |
| Light Roast Turkey Deluxe | 260 | 5 | 17 | 23 | 33 |
| Roast Chicken Salad | 160 | 2.5 | 13 | 20 | 15 |
| Grilled Chicken Salad | 210 | 4.5 | 19 | 30 | 14 |
| Garden Salad | 70 | 1 | 7 | 4 | 14 |
| Side Salad | 25 | 0 | 0 | 2 | 5 |
| Blimpie® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
| Blimpie® Best Sub, 6" on white | 410 | 13 | 28.5 | 39 | 47 |
| Best Sub, 6" on wheat | 410 | 13 | 28.5 | 39 | 47 |
| Club Sub, 6" on white | 370 | 10 | 24 | 23 | 48 |
| Club Sub, 6" on wheat | 370 | 11 | 27 | 23 | 48 |
| Ham & Swiss, 6" on white | 410 | 14 | 29 | 25 | 50 |
| Turkey Sub, 6" on white | 330 | 6 | 18 | 19 | 48 |
| Turkey Sub, 6" on wheat | 330 | 7 | 19 | 19 | 48 |
| Roast Beef, 6" on white | 390 | 7 | 15 | 37 | 47 |
| Roast Beef, 6" on wheat | 390 | 8 | 18 | 37 | 45 |
| Grilled Chicken Hot Sub | 400 | 9 | 18 | 28 | 52 |
| Smokey Chedder Beef Melt Hot Sub | 380 | 12 | 29 | 23 | 42 |
| Roast Turkey Cordon Blue Hot Sub | 430 | 14 | 28 | 29 | 43 |
| Chick Max on White | 483 | 12 | 15 | 34 | 70 |
| Grille Max on White | 413 | 6 | 18 | 18 | 72 |
| Vegi Max on White | 403 | 7 | 7 | 24 | 61 |
| Mexi Max on White | 393 | 5 | 11 | 25 | 66 |
| Burger King® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
| BK Broiler Chicken Sandwich | 267 | 8 | 27 | 22 | 25 |
| Frozen Yogurt, Vanilla | 120 | 3 | 22.5 | 2 | 20 |
| Frozen Yogurt, Chocolate | 130 | 3 | 20.8 | 3 | 21 |
| Salad, Chunky Chicken | 142 | 4 | 25.4 | 20 | 8 |
| Side Salad | 25 | 0 | 0 | 1 | 5 |
| Carl's Jr.® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
| Hamburger | 280 | 9 | 28 | 14 | 36 |
| Charbroiled BBQ Chicken Sandwich | 290 | 3.5 | 10 | 25 | 41 |
| Charbroiled Chicken Salad-to-go | 200 | 7 | 17 | 25 | 12 |
| Chick-fil-A® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
| Chargrilled Chicken Sandwich | 280 | 7 | 21 | 25 | 29 |
| Chargrilled Chicken Club Sandwich | 360 | 13 | 30 | 30 | 31 |
| Hearty Breast of Chicken Soup | 100 | 1.5 | 10 | 9 | 13 |
| Chargrilled Chicken Garden Salad | 180 | 6 | 33 | 23 | 8 |
| Spicy Chicken Cool Wrap | 390 | 7 | 17 | 31 | 51 |
| Chargrilled Chicken Cool Wrap | 390 | 7 | 17 | 31 | 53 |
| Dairy Queen® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
| Grilled Chicken Sandwich | 310 | 10 | 29 | 24 | 30 |
| Dominoe's Pizza® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
| Hand-tossed (cheese only), 12" med, 2 sl. | 375 | 11 | 26 | 15 | 55 |
| Hand-tossed (cheese only), 14" lg, 2 sl | 516 | 15 | 26 | 21 | 75 |
| Dunkin' Donuts® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| Reduced Fat Blueberry Muffin | 450 | 12 | 24 | 8 | 77 |
| Bagel, Cinnamon 'N Raisin | 340 | 3.5 | 9 | 11 | 69 |
| Bagel, Everything | 360 | 2.5 | 6 | 12 | 67 |
| Bagel, Garlic | 360 | 2.5 | 6 | 12 | 68 |
| Bagel, Onion | 350 | 4 | 10 | 12 | 66 |
| Hardee's® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| Hot Ham 'N' Cheese Sandwich | 300 | 12 | 30 | 16 | 34 |
| Mashed Potatoes w/Gravy | 90 | 1 | 10 | 2 | 17 |
| Jack In The Box® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| Hamburger | 250 | 9 | 32 | 12 | 31 |
| Chicken Fajita Pita | 330 | 11 | 30 | 24 | 35 |
| Kenny Roger's Roasters® | Calories | Fat (g) | % Fat | Protein (g) | Carb (g) |
| Baked Sweet Potato, 9 oz | 263 | <1 | 3.1 | 4 | 62 |
| BBQ Chicken Pita | 401 | 7 | 15.7 | 33 | 51 |
| 1/4 Chicken, white w/o skin | 144 | 2 | 12.5 | 32 | <1 |
| 1/2 Chicken, w/o skin | 313 | 10 | 28.8 | 56 | 1 |
| Chicken Caesar Salad, w/o dressing, 9.4 oz | 285 | 9 | 28.4 | 34 | 18 |
| Cinnamon Apples, 5.27 oz | 199 | 5 | 22.6 | 0 | 41 |
| Corn on the Cob, 2.25 oz | 68 | 1 | 13.2 | 2 | 14 |
| Fat Free Italian Dressing, 2.47 oz | 35 | 0 | 0 | 0 | 8 |
| Honey Baked Beans, 5 oz | 148 | 1 | 6.1 | 6 | 32 |
| Macaroni & Cheese, 5.52 oz | 197 | 6 | 27.4 | 6 | 24 |
| Rice Pilaf, 5 oz | 173 | 5 | 26 | 3 | 43 |
| Roasted Chicken Salad, 9.4 oz | 292 | 10 | 30.1 | 35 | 19 |
| Side Salad, 4.73 oz | 23 | <1 | 0 | 1 | 5 |
| Sliced Turkey Breast, 4.5 oz | 158 | 2 | 11.4 | 38 | 0 |
| Soup, Chicken Noodle, cup, 6 oz | 55 | 1 | 16.3 | 4 | 7 |
| Soup, Chicken Noodle, bowl, 10 oz | 91 | 2 | 19.8 | 7 | 12 |
| Steamed Vegetables, 4.25 oz | 48 | <1 | 9.3 | 3 | 8 |
| Sweet Corn Niblets, 5 oz | 112 | 1 | 8 | 3 | 28 |
| Tomato Cucumber Salad, 6 oz. | 123 | 2 | 14.6 | 1 | 10 |
| KFC® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| Original Recipe, Whole Wing | 140 | 10 | 15 | 9 | 5 |
| Origninal Recipe, Drumstick | 140 | 9 | 13 | 13 | 4 |
| Original Recipe, Thigh | 250 | 18 | 28 | 16 | 6 |
| Extra Crispy, Whole Wing | 220 | 15 | 23 | 10 | 10 |
| Extra Crispy, Drumstick | 195 | 12 | 19 | 15 | 7 |
| Hot & Spicy, Whole Wing | 210 | 25 | 23 | 10 | 9 |
| Hot & Spicy, Drumstick | 175 | 10 | 17 | 13 | 9 |
| Original Recipe Sandwich without sauce | 360 | 13 | 20 | 29 | 21 |
| Triple Crunch Sandwich without sauce | 390 | 15 | 23 | 25 | 29 |
| Triple Crunch Zinger Sandwich without sauce | 390 | 15 | 23 | 25 | 36 |
| Tender Roast Sandwich with sauce | 350 | 15 | 23 | 32 | 26 |
| Tender Roast Sandwich without sauce | 270 | 5 | 8 | 31 | 23 |
| Honey BBQ Flavored Sandwich | 310 | 6 | 19 | 28 | 37 |
| Colonels Crispy Strips, 3 pcs | 300 | 16 | 24 | 26 | 18 |
| Spicy Crispy Strips, 3 pcs | 335 | 15 | 22 | 25 | 23 |
| Honey BBQ Strips, 3 pcs | 377 | 15 | 23 | 27 | 33 |
| Blazin Strips, 3 pcs | 315 | 16 | 25 | 26 | 21 |
| Mashed Potatoes w/Gravy | 120 | 6 | 9 | 1 | 17 |
| Potato Wedges | 280 | 13 | 20 | 5 | 28 |
| Macaroni and Cheese | 180 | 8 | 12 | 7 | 21 |
| Corn on the Cob | 150 | 1.5 | 3 | 5 | 35 |
| BBQ Baked Beans | 190 | 3 | 5 | 6 | 33 |
| Cole Slaw | 232 | 13.5 | 21 | 2 | 26 |
| Long John Silver's® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| Lemon Crumb Fish, a-la-carte | 480 | 17 | 33 | 27 | 52 |
| Corn Cobette without butter | 80 | 1 | 6 | 3 | 19 |
| Rice | 180 | 4 | 22 | 3 | 34 |
| Ocean Chef Salad | 130 | 2 | 15 | 14 | 15 |
| Grilled Chicken Salad | 140 | 2.5 | 14 | 20 | 10 |
| Garden Salad | 45 | 0 | 0 | 3 | 9 |
| Side Salad | 20 | 0 | 0 | 1 | 3 |
| McDonald's® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| English Muffin | 140 | 2 | 10 | 4 | 25 |
| Chicken McGrill w/o mayo | 340 | 7 | 19 | 26 | 45 |
| Hamburger | 280 | 10 | 32 | 12 | 35 |
| Subway® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| 6" Steak & Cheese | 362 | 13 | 32 | 23 | 41 |
| 6" Honey Mustard Turkey with Cucumber | 275 | 3.5 | 12 | 22 | 42 |
| *6" Ham Sub | 261 | 4.5 | 15 | 17 | 39 |
| *6" Roast Beef | 264 | 4.5 | 15 | 18 | 39 |
| *6" Roasted Chicken Breast | 311 | 6 | 16 | 25 | 40 |
| *6" Subway Club® | 294 | 5 | 15 | 22 | 40 |
| *6" Turkey Breast | 254 | 3.5 | 12 | 16 | 39 |
| *6" Turkey Breast with Ham | 267 | 4.5 | 15 | 18 | 40 |
| *6" Veggie Delight | 200 | 2.5 | 11 | 7 | 37 |
| Taco Bell® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| Bean Burrito | 380 | 12 | 28.9 | 13 | 55 |
| Grilled Chicken Burrito | 410 | 15 | 32.9 | 50 | 17 |
| Wendy's® | Calories | Fat (g) | % Fat | Protein (g) | Carbs (g) |
| Jr. Hamburger | 270 | 9 | 30 | 14 | 34 |
| Grilled Chicken Sandwich | 300 | 7 | 20 | 24 | 36 |
| Chili, large | 310 | 10 | 29 | 23 | 32 |
| Chili, small | 210 | 7 | 28 | 15 | 21 |
| Baked Potato, Plain | 310 | 0 | 0 | 7 | 72 |
| Baked Potato, Broccoli & Cheese | 470 | 14 | 27 | 9 | 80 |
| Baked Potato, Sour Cream & Chives | 370 | 5 | 14 | 7 | 72 |
