The Healthiest Meal You Can Order at 20 Fast Food (2023)

Here's a number to remember: 36.6. That's the percentage of calories you consume at fast-food restaurants each year, according to a report fromCenters for Disease Control and Prevention(CENTERS FOR DISEASE CONTROL AND PREVENTION).

So if you try or keeplose weightSo plan ahead, be extremely attentive, and choose the healthiest fast food dish you can find, which, as we know, isn't always easy in a restaurant. Researchers attribute this to the so-called "special occasion mentality" that occurs every time we eat at the local restaurant.mc donaldsor Arbys. If we only ate in restaurants once in a while, the extravagance would have minimal repercussions, but that's not the world we live in. Most Americans eat at restaurants every day or two. In fact, in our most recent survey, one in three respondents said that they had eaten at a restaurant in the last 24 hours. This makes eating out just as "special" as showering.

To help you get in shape, we've reviewed the nutrition facts for all your favorite fast food restaurants. To make sure our suggestions truly are the best of the best for your waistline and overall health, we look beyond the calorie and fat counts and look at each menu item holistically. Are you ready to have your burger (and taco and pizza) and eat it too? Read on to find out how, and check out our list for more healthy eating tips.The 21 Best Healthy Cooking Hacks of All Time.

Roasted Turkey Farmer's Salad with ½ package Honey Dijon Mustard Dressing

330 calories, 21 g fat (8 g saturated), 1055 mg sodium, 9 g carbs (3 g fiber, 5 g sugar), 23 g protein

Get your dose of chicken plus 23 grams of muscle gainprotein- minus the trans fats and starchy bread that accompanies most other menu items. This is Arby's healthiest fast food order and one of the tastiest. And also, it has bacon! It doesn't get much better!

Here you are.

Hamburger

240 calories, 10 g fat (3.5 g saturated fat, 0.5 g trans fat), 380 mg sodium, 26 g carbs (<1 g fiber, 6 g sugar), 13 g protein

It may be hard to believe, but one of the best applications forking of burgersIt is served between two fluffy buns. Low in calories, fat and sodium, King's Classic Burger is a safe and satisfying option for anyone trying to maintain a flat stomach. In fact, compared to the competition, the sandwich is so healthy, it's one of them.Burger King Expert Approved Diet Recipes.

Famous star of Carl's Jr. Trim It

430 calories, 18g fat (8g saturated), 610mg sodium, 46g carbs (3g fiber, 10g sugar), 24g protein

Carl´s Jr.. It may have the toughest hype in fast-food land, but some of its offerings are downright respectable, starting with the Best for You options. For a low-calorie nutritional profile of classic Carl's Jr., you can stick with Famous Star's classic as long as it says "Cut It Out," which means they include the high-calorie mayonnaise. (It's also drenched in their special sauce, so you won't even miss it!) Whatever you order, be sure to stay away from the chain menu item, which makes our list the best.Worst "Healthy" Fast Food in America.

grilled chicken sandwich

320 calories, 6 g fat (1 g saturated), 680 mg sodium, 41 g carbs (4 g fiber, 9 g sugar), 28 g protein

Choosing this low-calorie, high-protein sandwich over the chain's chicken salad variant saves you over 100 calories and 10 grams of fat, and leaves plenty of room for one.healthy dessertIf you're still hungry, we recommend consuming a 50-calorie cup of fruit to fill your tummy and adding immune-boosting vitamin C to your meal. Find more healthy menu options from the fast food chain hereThe best Chic-Fil-A menu items.

Chicken, pinto beans, fresh tomato sauce and vegetable salad

375 calories, 8.5 g fat (3 g saturated), 1,370 mg sodium, 35 g carbs (11 g fiber, 6 g sugar), 42 g protein

"When I eat a salad, I take the opportunity to get some carbs out of the beans.chipotle] I ask for twice as many vegetables to be completely satisfied and get as many nutrients as possible”, says the nutritionist and personal trainer.jim white, RD, ACSM. To recreate White's favorite order, order a romaine lettuce base with a scoop of chicken, 2 scoops of fajita, a scoop of beans and tomato sauce.

2 slices of Grilled Chicken Jalapeño Pizza on a Large 14-inch Brooklyn-Style Crust

540 calories, 20 g fat (10 g saturated), 1640 mg sodium, 58 g carbs (4 g fiber, 6 g sugar), 30 g protein

Indulging in a slice or two doesn't have to come with guilt. In fact, we give you permission to eat not one, but two slices of this do-it-yourself cake. Grilled chicken is the leanest meat on the menu, and toppings like jalapenos add a fiery, metabolism-boosting flavor without the provolone-sized calories. And to discover the health factor of all your favorite dishes, take a look at our exclusiveCombine all the menu items at Domino's!

PITA Chicken Fajita

330 calories, 9 g fat (4.5 g sat), 790 mg sodium, 35 g carbs (4 g fiber, 4 g sugar), 27 g protein

This fajita pita is one of the best appetizers in the entire fast food universe. Low in calories and packed with protein and fiber, this is one meal that's hard to beat, even in your own kitchen.

Grilled Kentucky Chicken Breasts with Sweet Corn and Green Beans

320 calories, 8 g fat (970 mg sodium, 24 g carbs (4 g fiber, 3 g sugars), 44 g protein

A Kentucky Grilled Chicken Breast is a solid go-to option when at KFC. Enjoy a side of green beans and corn along with the chicken for a light, low-calorie meal that will keep you full for hours without interrupting your workout.weightlossefforts

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Trim It 1/4 lb Low Carb Little Thickburger

220 calories, 15g fat (6g saturated), 590mg sodium, 6g carbs (3g fiber, 4g sugar), 15g protein

When it comes to fast food burgers, it doesn't get much healthier—or lower carb—than here. To make this delicious creation, Hardee's takes a Black Angus beef burger and wraps it in iceberg lettuce along with pickles, onions, tomatoes, ketchup and mustard. If you don't see this deal on the menu at your local restaurant, fear not. Just ask your server for the “1/4 lb. Low-Carb Little Thickburger” on the “Trim It” menu and it will catch your eye. You can find more low-calorie grab-and-go meals in our guideFast food burgers under 300 calories.

Broccoli meat with mixed vegetables

150 calories, 7 g fat (1.5 g saturated), 520 mg sodium, 13 g carbs (2 g fiber, 7 g sugar), 9 g protein

In fact, Panda Express has several options with reasonable amounts of calories. as with everyoneChinese Food, the key is to skip the greasy hill of fried rice and an oily mess of noodles. Combine a low-calorie main course like broccoli meat with a side of vegetables and you have a highly nutritious meal that is high in protein to keep you full.

Egg McMuffins

290 calories, 11 g fat (5 g saturated), 760 mg sodium, 29 g carbs (2 g fiber, 3 g sugar), 16 g protein

Thanks to the chain's new all-day breakfast initiative, you can now get this low-calorie, high-protein dish from the comfort of your home 24 hours a day.McDonald's breakfast menu. While you might assume the egg white version is the better option, the whole egg sandwich is packed with carotenoids, essential fatty acids, vitamins, and minerals, making it a smarter choice, the nutritionist explains.Cristina M. Palumbo, MBA, RDN, FAND. The yellow center also contains choline, a nutrient that speeds up metabolism. Find more ways to increase your calorie burn here.The best ways to speed up your metabolism..

Asian sesame chicken salad

430 calories, 23 g fat (3 g saturated, 0 g trans), 720 mg sodium, 29 g carbs (6 g fiber, 7 g sugar), 31 g protein

This simple yet delicious salad has a near perfect balance of calories, fat, carbs, and protein, making it the healthiest fast food option in the world.Panera.

"This powerhouse salad is hands down the best without the need for change recommendations," says the registered dietitian at Telehealth in New York City.jonathan valdez, RDN, CDN. "You can even use the whole sauce because it's only 410 calories." If you want a little more substance beyond a salad, follow the advice ofIlyse Schapiro, MS, RD: "Sometimes when I'm really hungry, I'll wash it down with an apple or a whole wheat bagel that you can order instead of fries."

Thinly Sliced ​​Garden Fresh Slice

190 calories, 6 g fat (2.5 g saturated, 0 g trans fat), 450 mg sodium, 26 g carbs (1 g fiber, 3 g sugar), 7 g protein

We usually fret when we use "garden" and "pizza" in the same sentence, but this slice, packed with onions, green peppers, portobello, and olives, transforms a nutrient desert at Papa John's. If you tend to overdo it, invite a friend to make half seeds with you to keep the meal under 500 calories, even if he decides to go for the second (or third) serving.

Stuffed Chicken Wrap

310 calories, 12 g fat (5 g saturated), 790 mg sodium, 35 g carbs (3 g fiber, 0 g sugar), 14 g protein

This wrap is the best of both worlds: fried chicken and the chain's signature red beans and rice all rolled into one. In fact, it's hard to believe that it's only 310 calories and still packs 14 grams of protein and 3 grams of filling fiber. Thinking of adding a diet soda to your order? read about itBest Diet Sodas - Ranking!

Classic Grilled Chicken Sandwich

470 calories, 22 g fat (4 g saturated), 1,340 mg sodium, 39 g carbs (3 g fiber, 10 g sugar), 30 g protein

A soft ciabatta bread and breaded chicken combine with a variety of vegetables and light mayonnaise to create this flavorful and diet-friendly order. If you're looking for something less in the salt department, don't miss this oneLow Sodium Fast Food Orders.

Low-Fat Bacon Turkey Breakfast Sandwich

230 calories, 5g fat (2.5g saturated), 550mg sodium, 28g carbs (3g fiber, 2g sugar), 17g protein

The lean protein of bacon and egg white finds its perfect accompaniment in the Relativlow carbEnglish muffin. That's a huge nutritional hit for just 210 calories. This is another all day breakfast item that we are proud to leave behind.

Individual Steak Burger, no fries

310 calories, 14 g fat (5 g saturated), 830 mg sodium, 32 g carbs (3 g fiber, 6 g sugar), 15 g protein

In the restaurant world, "specialty" means excess calories and fat, and this rule certainly applies toSteak'n Shake. Skip the chain's Specialty Steakburgers, the options seasoned with extra ingredients, and order the Single Steakburger. It is the only burger on the menu that does not contain trans fats. One word of warning: make sure your server has cheese. That's where the trans fats seem to be hiding.

6" turkey breast on 9-grain bun with lettuce, tomato, onion, green pepper

250 calories, 2.5g fat (0.5g saturated), 730mg sodium, 41g carbs (5g fiber, 7g sugar), 20g protein

The halo of health aroundSubterraneoIt's a boon for the sandwich chain, but it's pretty troublesome for everyone else. The numbers Subway advertises are for a 6-inch sub only and do not include cheese, mayonnaise, olive oil, or other extras most people get on their sub. Order a 12-inch sandwich with a few extras, and your "healthy" sandwich suddenly becomes a diet-guzzling 800-calorie torpedo. To be fair, there are plenty of nutritious sandwich combos at Subway, and this is one of them. Just be sure to use 6-inch (not 12), mustard (no mayonnaise), and take advantage of Subway's best option: unlimited veggies.

Chipotle Loaded Grilled Chicken

340 calories, 16 g fat (4.5 g saturated), 770 mg sodium, 36 g carbs (2 g fiber, 3 g sugar), 14 g protein

Meet the best burrito at Taco Bell that has the fewest calories, carbs, and salt, and 14 gramsprotein.

grilled chicken sandwich

360 calories, 9 g fat (1.5 g saturated), 780 mg sodium, 35 g carbs (2 g fiber, 2 g sugar), 34 g protein

Going to Wendy's Drive-Thru doesn't mean throwing the meal plan out the car window, just stick with the grilled chicken sandwich and skip the ever-tempting fries and sundaes. Wendy's Healthiest Fast Food Sandwich features grilled chicken breast, tomato, lettuce, and a little honey mustard—a combination that's rich in flavor and protein, but low in fat. And better news? Wendy's cut the amount of sugar in its honey mustard sauce from 11 grams to just 8 grams.

RELATED:Recipes without added sugarYou will look forward to the food.

This article was originally published on October 17, 2015 and has since been updated to reflect current nutritional information.