Healthier fast food: 16 low-calorie fast food options (2023)

From McDonald's Breakfast to KFC's Popcorn Chicken, Nando's Chicken Wings, and Taco Bell's Beef Taco, we've rounded up the healthiest fast food options from a variety of popular fast food restaurants.

Fast food is often associated with high calories and saturated fat, but there are some menu items that are actually consideredto eat healthy food(opens in a new tab). These items tend to fall below the 500 calorie mark, but also contain less than 5 g of saturated fat per serving. They are a good option if you are on a diet and don't want to ruin your progress.

Rachel Clarkson, aindoctrinate(opens in a new tab)Dietitian and Nutritionist and Founder ofAbout the DNA Diet(opens in a new tab), says; "Fast food options are often not the healthiest because they are high in inflammatory fats like saturated and trans fats, as well as sodium. They are also high in calories and processed sugars and low in healthy nutrients like protein from quality, fiber and whole carbohydrates.So how can you enjoy fast food in a healthy way?Fast food is best enjoyed as a conscious treat rather than a habit.

"Eat fast food once in a while, in a portion that's right for you, and be mindful of it. You can also make some simple changes and adjustments when ordering to make the food more nutritious," adds Rachel.

"For example; try and order items labeled grilled instead of fried, swap out a high carb side like fries for a salad option with added dressing (most fast food restaurants have a salad option) , Opt for water or sparkling water instead of high-sugar sodas, or remove the bun from a burger or sandwich and enjoy it as an open sandwich.This swap is a healthier option, especially if you wantLose weight without dieting or exercising.

fast but healthy food

1. McDonald's: Spicy Veggie Wrap

calories: 363 |Saturated fatty acids: 1.4 grams

You'll often find that vegan and vegetarian options, especially those without cheese, are healthier and lower in calories. Instead of fat mayonnaise, this spicy vegetable wrap contains vegetable dressings, lettuce, tomato and spicy seasoning.

Skip the soda and opt for a natural latte that contains bone-strengthening organic milk. This adds another 86 calories and 1.9 g of saturated fat, leaving the McDonald's lunch with just 449 calories and 3.3 g of saturated fat.

2. KFC: Regular Popcorn Chicken

calories: 285 |Saturated fatty acids: 1.7 grams

KFC's Popcorn Chicken is made from 100% chicken breast and is a great option in lieu of a high-calorie burger. Eat it with two large ears of corn instead of French fries and add another 165 calories and 0.4 g of saturated fat. That's 450 calories and 2.1 g of saturated fat and a hefty serving of vegetables for your daily allowance. And not a crispy or white hamburger bun in sight.

3. Pizza Hut: Gluten-Free Veggie Supreme x 3 slices

calories: 363 |Saturated fatty acids: 5,1g

As delicious as it is, pizza is notoriously high in calories, so opt for slices instead of whole. Gluten-free bases are generally lower in calories. So if you split up a gluten-free Veggie Supreme, three slices equals 363 calories and just over 5g of saturated fat. It also includes vegetables (green bell peppers, jalapenos, bell peppers, and red onions) that are more nutritious for your body than processed red meats like pepperoni.

4. Nandos: Grilled chicken burger

calories: 438 |Saturated fatty acids: 2,2g

Grilled meats are often healthier than grilled or fried meats, and Nando's has several grilled options. Your Grilled Chicken Burger features PERI-PERI infused chicken breast, grilled with a spice of your choice, as well as lemon herb mayonnaise, lettuce, tomato and PERI ketchup.

All in a Portuguese bun with less than 450 calories. Eat it with a large tossed salad made up of four greens, baby plum tomatoes, cucumbers and dressing, and your protein-rich lunch comes down to just 465 calories and 2.3g saturated fat.

5. McDonald's: Chicken McNuggets Meal

calories: 275 |Saturated fatty acids: 1.7 grams

McDonald's now offers meal ideas under 400 or 600 calories and we love it. Your Medium Meal Suggestion Chicken McNuggets (6 pieces) with Salad and Sugar Free Coke has just 275 calories and 1.7 g of saturated fat. Even meals 600 calories or less don't include French fries; the consensus is that not adding fries makes a big difference in calorie intake.

6. Pizza Express: pizza ligera

calories: 432 |Saturated fatty acids: 4.3 grams

Pizza is not a low-calorie option, but there are ways to enjoy it without overeating. The Pizza Express Leggera range offers pizzas under 600 calories. Low calorie, everything sticks in the center stuffed with fresh, seasoned lettuce.

Opt for Leggera La Reine, a combination of prosciutto, black olives, mushrooms, light mozzarella cheese and tomatoes on a thin base, and you'll have some greens and salad to go with your meal and a pizza under 500 calories.

7. Sanduiche Costa Egg Mayonnaise And Cappuccino

calories: 432 |Saturated fatty acids: 2.5 grams

Costa has some cute, but rather naughty treats. Tostadas, while delicious, are too high in saturated fat to be included on this list. But Costa's healthiest option (according to the company itself) is a protein-enriched mayonnaise sandwich with free-range eggs on oatmeal bread.

At 316 calories and 2.1g of saturated fat, when you combine it with a medium skim milk cappuccino (a great source of calcium, by the way) you have a meal with 432 calories and just 2.5g of saturated fat.

8. KFC: Salada Zinger

calories: 350 |Saturated fatty acids: 2.3 grams

For Zinger Burger fans, this is the healthier option. A sliced ​​seasoned chicken fillet atop crisp lettuce, diced tomatoes, and corn, drizzled with a garlic sauce, for a respectable total of 350 calories. This avoids the fancy white bun and creamy sauce that comes with the namesake burger.

9. Starbucks: Banana Bread and Almond Latte

calories: 448 |Saturated fatty acids: 2.6 grams

If you have a sweet tooth, avoid highly refined items like almond croissants and instead opt for a slice of pecan-pecan banana bread. The nuts provide protein and slow-release energy, and the bread uses banana instead of chocolate or lots of butter.

One serving has 374 calories and 2.3 g of saturated fat; Pair it with an almond latte (low in saturated fat compared to other milk options) and you have a sweet breakfast that won't send your blood sugar skyrocketing. And all for 448 calories and 2.6 g of saturated fat. add one of theseStarbucks Low Calorie Drinks(opens in a new tab)and you have a much healthier fast food option.

10. Leon: Korean Crispy Chicken Burger

calories: 471 |Saturated fatty acids: 3.4 grams

The Lions are popping up across the country and while they do offer fast food, the company is arguably more focused on health and the environment than other brands.

The Korean burger is stuffed with chicken nuggets, raw kimchi salad, and Korean mayonnaise. Not only are you carbon neutral, but you're also doing your part for the planet. You can enjoy fast food without feeling guilty.

11. Burger King: Small Burger for Kids

calories: 462 |Saturated fatty acids: 7.6 grams

Burger lovers will have a hard time finding low-calorie fast food at Burger King. The best we could find is the toddler burger meal, which includes a hamburger (no cheese), fries, and a bottle of water with 462 calories but 7.6 g of saturated fat.

You can order the Kinderburger (245 kcal and 3.7 g saturated fat) with 6 onion rings (225 kcal and 2.2 g saturated fat), which is a bit better, but if you really want a burger and want to keep your Calorie intake, maybe BK to avoid for now.

12. Taco Bell: crispy beef taco

calories: 159 |Saturated fatty acids: 3.5 grams

A favorite of the Mexican chain Taco Bell, the crispy corn tacos come with a choice of seasoned beef, grilled chicken, or black beans, along with salad and cheddar cheese. A crispy beef taco gives you 159 calories and 3.5 g of saturated fat; it's fine if you only want one, but two will increase your saturated fat intake to 7 g.

So if you're hungry, go for a chicken taco and a black bean taco. This duo contains 263 calories and 3.9 g of saturated fat combined. Not only that, lean white meat and protein-rich black beans are better than red meat. If you want to add some vegetables to the mix, add a side of guacamole for 23 kcal and 0.3 g saturated fat.

13. Greggs: Honey Baked Ham and Egg Salad

calories: 329 |Saturated fatty acids: 1.2 grams

As tempting as it is to eat one of Gregg's famous sausage rolls, you'd be eating 12g of saturated fat instead of just 1.2g if you were eating these Whole Wheat White Rolls Stuffed with Honey Roasted Ham. Free-range egg, tomato, cucumber, mixed lettuce and a little mayonnaise.

Add some Fairtrade orange juice to your lunch and you'll still have just 398 calories, plus the juice gives you one of your 5 a day.

14. Pret A Manger: Salada Niçoise from Atum

calories: 455 |Saturated fatty acids: 4.9 grams

You can count on Pret to serve up fresh salads packed with lean protein like salmon, tuna, chickpeas, hummus, and edamame beans. This classic salad is a delicious mix of angle-caught tuna, free-range hard-boiled eggs, Kalamata olives, and red onion, along with lettuce, cucumber, baby tomatoes, and a casserole of Pret's French Dressing.

The healthiest fast food there is, although we know that not everyone wants to opt for a salad.

15. Nandos: 3 chicken wings and coleslaw

calories: 499 |Saturated fatty acids: 4.5 grams

While garlic bread isn't on the menu, grab three grilled chicken wings with the PERI-PERI heat Nando's is loved for, plus your choice of spices, along with a regular serving of coleslaw, and you'll have a veggie-packed protein boost for 499 calories and 4.5g of saturated fat.

16. McDonald's: Egg and Cheese McMuffin Meal

calories: 347 |Saturated fatty acids: 4.8 grams

A McDonald's breakfast is nothing short of iconic, so it's encouraging to know you can get a healthier version. McDonald's currently offers two low-calorie breakfast ideas, but we like the Egg & Cheese McMuffin, which has an apple and grape cone and a regular black coffee option.

This meal includes egg protein, a serving of fruit equal to one of your 5 a day, and real coffee to cheer you up. Remember thatMcDonald's breakfast begins(opens in a new tab)at 5:00 p.m. and ends at 11:00 a.m.

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