15 of the healthiest fast-food menu items
Hollis Johnson
Heading to McDonald’s for a healthy lunch might sound foolish.
But it’s not impossible.
We checked out the lunch and breakfast fare at dozens of on-the-go restaurants — from Chik-Fil-A to Wendy’s to Starbucks — to find some of the healthiest items they offer.
The foods we picked all pack less than 500 calories, are fairly low in saturated fat and cholesterol, and include 15 or more grams of protein to keep you feeling full. Our main caveat with most of these items, however, is that they pack a lot of salt, so you’d probably want to watch your sodium intake on the day you consume them.
Here are the sandwiches, salads, bowls and burgers to order when seeking a lighter option:
Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream: 500 calories
Chipotle has lots of fresh, healthier options. In general, nix the cheese and sour cream (an occasional dollop of guac is fine, since it’s packed with healthy fats), and go for deconstructed alternatives to their burritos, like this one, which has:
500 calories — not too low, not too high
42 g of protein — a hefty amount to strengthen muscles and fill you up
13.5 g of fat — a little on the high side
57 g of carbs — roughly one-third of your recommended daily allowance
805 mg of sodium — a little less than half your recommended daily allowance
Starbucks — Spinach and Feta Wrap: 290 calories
While the yummy pastries at Starbucks are sure to catch your eye mid-afternoon, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling meal, with:
290 calories — pretty low as far as lunch goes; pair with a high-protein side like plain Greek yogurt
19 g of protein — a pretty good amount to strengthen muscles and fill you up
10 g of fat — not too low, not too high
33 g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
830 mg of sodium — just under half your daily allowance
In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread: 480 calories
You don’t have to turn to the secret menu (we’re lookin’ at you, Protein-Style fans) to get a lighter option at In-N-Out. Swap the special sauce for some ketchup and mustard to slash some fat and calories, and opt for a regular burger instead of a Double-Double.
480 calories — not too high, not too low
22 g of protein — a good amount to strengthen muscles and fill you up
27 g of fat — on the high side (a little less than half your daily allowance)
41 g of carbs — roughly 14% of your recommended daily allowance
1080 mg of sodium — close to half your recommended daily allowance
Chick-fil-A — Grilled Chicken Cool Wrap: 340 calories
The “home of the original chicken sandwich” spiced up its menu last year, adding a smattering of healthy fare like this option, which has:
350 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
37 g of protein — a hefty amount to strengthen muscles and fill you up
14 g of fat — not too low, not too high
29 g of carbs — on the low side
960 mg of sodium — about half your recommended daily allowance
Wendy’s — Power Mediterranean Chicken Salad, full size: 480 calories
Not all of Wendy’s salads are healthy (the Spicy Caesar Chicken Salad, for example, packs 790 calories and 43 grams of fat), but a couple are winners in most areas, including this “Mediterranean” chicken salad. The drawback to this salad, however, is that it’s very high in sodium.
480 calories — on the low side
43 g of protein — a hefty amount to strengthen muscles and fill you up
16 g of fat — on the higher side, but not a deal-breaker
42 g of carbs — pretty high and about a third comes from sugar
1200 mg of sodium — more than half your daily allowance
Shake Shack — Single Hamburger or Chicken Dog: 360 or 300 calories
While they’re known for their towering Shack Stacks and crispy fries, this chain has lighter options too. Notably, their vegetarian ‘Shroom Burger isn’t one of them. The hamburger (without cheese) has:
360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
26 g of protein — a good amount to strengthen muscles and fill you up
17 g of fat — on the higher side, but not a deal-breaker
25 g of carbs — pretty low
460 mg of sodium — pretty low
The Chicken Dog has:
300 calories — pretty low as far as lunch items go
26 g of protein — a good amount to strengthen muscles and fill you up
11 g of fat —not too high, not too low
32 g of carbs — not too high, not too low
970 mg of sodium — a little under half your daily allowance
McDonald’s — Artisan Grilled Chicken Sandwich: 380 calories
While I wasn’t very impressed by the taste of the Artisan Grilled Chicken, it’s definitely one of the healthier choices at McDonald’s, since the meat is grilled rather than fried. Here’s how the sandwich stacks up:
380 calories — pretty low for a lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
37 g of protein — a hefty amount to strengthen muscles and fill you up
7 g of fat — not too low, not too high
44 g of carbs — roughly 14% of your daily allowance
1100 mg of sodium — about half your daily allowance
Taco Bell — Chicken Burrito Supreme, “Fresco Style”: 340 calories
No longer solely the land of Chalupas and Crunchwrap Supremes, Taco Bell has expanded its healthier offerings with the “Fresco” menu, which essentially swaps the sour cream and cheese in popular items for salsa. Here’s how the Fresco Burrito with chicken shapes up:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
19 g of protein — a pretty good amount to strengthen muscles and fill you up
8 g of fat — not too low, not too high
49 g of carbs — roughly 16% of your recommended daily allowance
1060 mg of sodium — close to half your recommended daily allowance
Panera — Strawberry Poppyseed Salad with Chicken: 340 calories
Panera has plenty of yummy nutritious items, at least for lunch. The only bone we have to pick with this salad is that, because of the dressing and fruit, it contains a hefty amount of sugar at 20 grams. Otherwise, here’s how it stacks up:
430 calories — not too high, not too low
25 g of protein — a hefty amount to strengthen muscles and fill you up
13 g of fat — a moderate amount
31 g of carbs — a moderate amount
280 mg of sodium — low, especially compared to the other items on this list
McDonald’s — Egg McMuffin: 300 calories
The fruit and yogurt parfait isn’t the only healthy morning item that McDonald’s offers. Avoiding the meat is an easy way to lighten up their traditional all-day breakfast fare. An Egg McMuffin has:
300 calories — on the lower side if you’re eating it for lunch
18 g of protein — a hefty amount to strengthen muscles and fill you up
12 g of fat — on the higher side, but not a deal-breaker
30 g of carbs — fairly low
730 mg of sodium — about a third of your recommended daily allowance
Dunkin’ Donuts — Egg White Flatbread: 280 calories
For a chain that specializes in deep-fried dough, Dunkin’ Donuts has quite a few healthy breakfast options, like their Egg White Flatbread, which has:
330 calories — pretty low as far as lunch goes; pair with a side salad, some fruit, or a yogurt
18 g of protein — a good amount to strengthen muscles and fill you up
14 g of fat — not too high, not too low
33 g of carbs — roughly 11% of your recommended daily allowance
570 mg of sodium — about a quarter of your daily allowance
Papa John’s — Garden Fresh Pizza, two medium slices: 400 calories
One of the least healthy things about most pizza-chain fare is the high sodium content, which some research suggests may be bad for your heart. If you’re a pizza fan, keep an eye your salt intake the rest of the day after you’ve indulged in a few slices. The Garden Fresh pie has:
400 calories — on the lower side
16 g of protein — a pretty good amount to strengthen muscles and fill you up
14 g of fat — not too low, not too high
54 g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones in your other meals
960 mg of sodium — just under half your daily allowance
Pizza Hut — Garden Party Thin Crust Pizza, two medium slices: 460 calories
As part of its recent attempt to overhaul its brand, Pizza Hut began offering several options with more fresh veggies and popular toppings like Sriracha. But like other pizza chains, most offerings are high in sodium and carbs. The Garden Party pizza has:
460 calories — not too high, not too low
18 g of protein — a pretty good amount to strengthen muscles and fill you up
18 g of fat — on the higher side, but not a deal-breaker
60 g of carbs — pretty high; watch your other snacks
900 mg of sodium — a little under half your daily allowance
Burger King — BK Veggie Burger, no mayo: 310 calories
Many vegetarians were excited when Burger King announced its veggie option. Overall at this restaurant, you should follow same rules we highlighted for ordering at McDonald’s: Avoid mayo and fried options and go for sandwiches instead of meal packages. Here’s the BK Veggie lowdown:
310 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
22 g of protein — a hefty amount to strengthen muscles and fill you up
7 g of fat — not too low, not too high
42 g of carbs — roughly 14% of your daily allowance
990 mg of sodium — close to half your daily allowance
Subway — 6-inch Turkey Breast Sub, no cheese, add avocado: 340 calories
“Eating fresh” is pretty easy at this chain, where you can get lean meats or just fresh veggies on whole-wheat bread with a variety of low-calorie, low-fat dressings. Turkey and avocado, my personal favorite, has:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
18 g of protein — a pretty good amount to strengthen muscles and fill you up
9 g of fat — not too low, not too high
49 g of carbs — roughly 16% of your daily allowance
670 mg of sodium — not bad; much lower than competing items at Chipotle or Taco Bell
Read more stories on Business Insider, Malaysian edition of the world’s fastest-growing business and technology news website.
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