Navigating the world of fast food can be challenging, especially when trying to maintain a healthy diet. However, it’s entirely possible to indulge in your cravings without sacrificing your health goals. Here’s a guide to making smarter choices when ordering at your favorite fast-food joints.
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Eating healthier doesn’t require you to eliminate fast food entirely.
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There are numerous menu items—beyond just salads—that provide ample protein, fiber, and essential nutrients.
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When unsure, choose nuggets or tenders and skip the soda.
If you’re following a specific diet or focusing on “healthier” food choices—whether due to New Year’s resolutions or other commitments—you might have dismissed drive-thru meals altogether. The good news is that you can satisfy those fast-food cravings without completely undermining your goals.
The secret lies in strategic ordering! Registered nutritionist and dietitian Lauren Manaker advises Delish, stating, “While you don’t need to obsess over strict limits, being mindful about foods high in saturated fats, sodium, or added sugars is wise.”
Many believe salads or wraps are the healthiest options, but choosing wisely requires more thought. That’s why we examined over 15 fast food menus to highlight the seven healthiest options available. You may be surprised by what you find.
When it comes to making a selection, Manaker emphasizes that “moderation is key” when evaluating the nutritional value of a meal. “A grilled chicken sandwich may have more sodium than ideal, but it also delivers significant protein and nutrients. Making informed choices is crucial—complement that sandwich with a side salad instead of fries, or opt for water rather than soda.”
Chick-fil-A: Grilled Nuggets
One of the top choices in fast food, Chick-fil-A’s grilled nuggets, boasts 25 grams of protein with only 130 calories. They also contain 0.5 grams of saturated fat, 440 milligrams of sodium, and 1 gram of carbs.
Social media enthusiasts often pair this low-carb, low-calorie option with the Kale Crunch Salad for added nutrition. This leafy side brings in 170 calories, 1.5 grams of saturated fat, 250 milligrams of sodium, 13 grams of carbs, 4 grams of protein, and 4 grams of fiber. The kale is rich in nutrients such as vitamin C, vitamin A, calcium, and potassium, while the sliced almonds offer healthy fats, protein, and essential vitamins.
Taco Bell: Crunchy Taco
Looking to limit saturated fat and sodium? Try the classic crunchy taco. It has 170 calories, 4 grams of saturated fat, 13 grams of carbs, 310 milligrams of sodium, and 7 grams of protein. If you switch the seasoned beef for slow-roasted chicken and ask for light cheese, the calorie count drops to 135. Feel free to add nutritious toppings like onions, tomatoes, jalapeños, or beans.
Avoid power bowls, which may seem healthier but often contain over 1,000 milligrams of sodium.
Popeyes: Blackened Chicken Tenders
Similar to Chick-fil-A’s nuggets, Popeyes’ blackened chicken tenders are a fantastic option. A 3-piece meal provides 210 calories and an impressive 37 grams of protein. While they do contain a higher sodium content (1,020 milligrams), they are lower in saturated fat at 2 grams and have only 3 grams of carbs. If your focus is on high protein and low carbs, these are a strong contender.
Wendy’s 6-Piece Nuggets
Wendy’s 6-piece nuggets, though breaded, are significantly lighter nutritionally. They contain just 260 calories, 3.5 grams of saturated fat, 13 grams of carbs, and an impressively low 540 milligrams of sodium, the least among the entire menu—including salads!
Burger King: Whopper Jr. Sandwich
Want a clean option at Burger King? The Whopper Jr. Sandwich is an excellent choice. Surprisingly, this burger contains just 310 calories and 13 grams of protein. Though it has a slightly higher saturated fat content at 5 grams, the relatively low sodium level of 390 milligrams balances this out. To cut calories and carbs further, consider swapping the bun for a lettuce wrap.
McDonald’s: 6-piece McNuggets
Like Burger King, McDonald’s has limited choices low in sodium, saturated fat, and calories. However, the 6-piece McNuggets are decent, offering 14 grams of protein with only 250 calories, 15 grams of carbs, 2.5 grams of saturated fat, and 500 milligrams of sodium.
Starbucks: Spicy Falafel Pocket
Starbucks’ spicy falafel pocket—launched recently—offers 230 calories, 1 gram of saturated fat, 430 milligrams of sodium, and 8 grams of protein. The chickpeas in falafel are loaded with protein and fiber, offering numerous health benefits. Fiber helps regulate blood sugar levels, reduces heart disease risk, enhances digestive health, and more. Additionally, chickpeas provide folate, iron, magnesium, and phosphorus.
If you’re monitoring carb intake, consider the egg white and roasted red pepper egg bites, which contain just 11 grams of carbs. These are available throughout the day and also offer a protein boost with 12 grams!
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