How Many Calories in Buona Beef Make It Hurt
It should be no surprise that the average American is now spending more money dining out than on groceries. The problem is that this means we're putting over 43 percent of our nutritional decisions in the hands of restaurants—who, unlike you, don't care quite as much about your health. Consider this: A study published in the Journal of the American Academy of Nutrition and Dietetics found that a staggering 92 percent of restaurant meals from large-chain and local restaurants average over 1,200 calories—some even exceeded the 2,000 calorie limit recommended for an entire day. Does healthy fast food even exist?
While many restaurants and fast-food joints don't always have your back, we here at Eat This, Not That! do! We want you to stay toned and trim, so we sifted through the nutrition information at all of your favorite fast-food, fast-casual, and chain restaurants to find the absolute healthiest meal options.
To ensure our suggestions were truly the best-of-the-best for your waistline and total health, we used calories as a guide, but occasionally looked beyond the numbers and examined each menu item holistically in an attempt to choose a well-balanced option. Luckily, many of the following restaurants allow you to customize their meals to your liking, which puts the calorie-cutting power in your hands.
Arm yourself with this ultimate guide, and you'll be able to make it through the restaurant-dish battlefield unscathed! But before you think you're in the clear, remember that these chains still have diet-derailing options. So be sure to watch out for the worst menu options at chain restaurants.
Now, here are the 80 healthiest menu options you can order.
The first batch of places on our list are the table-service-style Olive Garden and Friday's of the bunch. You're sitting down, surrounded by friends or family, and it feels like a nice night out. They probably have some very healthy-sounding meals—but restaurant dishes aren't always what they seem. Keep reading to find out the healthy restaurant meals you can order guilt-free to keep your diet on track.
6 oz Sirloin with Steamed Broccoli and Garlic Mashed Potato sides
540 calories, 26 g fat (10 g saturated fat, 0.5 g trans fat), 1,820 mg sodium, 39 g carbs (3 g fiber, 4 g sugar), 41 g protein
It's your day off from cooking, so why not indulge in a nice, juicy steak? The way to go at Applebee's to keep your calories in check is to pick an item that allows you to choose your sides. Your main should be this low-fat, iron-rich cut of meat, which is perfect for a toned body. Go light with a 100-calorie side of steamed broccoli, and you can still indulge in some garlic mashed potatoes for all under 600 calories and 1,900 milligrams of sodium (which is extremely hard to do at Applebee's).
Grilled Salmon with Green Beans and Yellow Rice sides
650 calories, 31 g fat (5 g saturated fat, 0 g trans fat), 1,170 mg sodium, 40 g carbs (3 g fiber, 5 g sugar), 47 g protein
Grilled fresh fish is always a much smarter meal choice than anything that is fried, and paired with green beans and yellow rice, you have a meal that is truly satisfying.
Burrata Bruschetta Pizza
Per 1 slice: 180 calories, (6 g saturated fat, 0 g trans fat), 213 mg sodium, 20 g carbs (1 g fiber, 3 g sugar), 13 g protein
This is a vegetarian pizza that features a blend of Pecorino Romano, mozzarella, and basil pesto that is topped with diced tomatoes, burrata cheese, and a drizzle of balsamic glaze. It's the pizza that is lowest in sodium per slice you can get at this Italian restaurant.
Enlightened Cherry Chipotle Glazed Salmon
580 calories, 26 g fat, (5 g saturated fat, 0 g trans fat), 889 mg sodium, 40 g carbs (4 g fiber, 8 g sugar), 46 g protein
When you're dining at BJ's Restaurant & Brewhouse, you'll notice an "Enlightened" section of their menu, offering up lower calorie meal options. Your best bet us the oven-roasted salmon that is served in a sweet, savory cherry chipotle glaze alongside roasted asparagus and fire-roasted red pepper, tomato and spinach couscous.
Red Vine Pizza
Per 1 slice: 110 calories, 3.5 g fat (1.5 g saturated fat, 0 g trans fat), 200 mg sodium, 15 g carbs (1 g fiber, 1 g sugar), 5 g protein
What's great about sitting down at Blaze Pizza is that everything is "build your own," so you can customize your order exactly how you would like. Your best option for keeping things healthy though is going for the red vine pie on the classic dough. At only 110 calories per slice, it's safe to have more than one if you're sharing a pie with a few people.
Rise & Shine Breakfast with Freshly Cracked Eggs, Bob Evans Sausage Links, and Homefries
640 calories, 49 g fat (12.5 g saturated fat, 0.5 g trans fat), 1,140 mg sodium, 24 g carbs (2 g fiber, 2 g sugar), 25 g protein
Although we'd prefer getting in a serving of veggies in an omelet, these three-egg monsters aren't necessarily waistline-friendly. The Goat Cheese Veggie Omelet, for example, adds up to a whopping 1,050 calories and over 3 grams of trans fat. Instead, keep it simple with the classic Rise & Shine breakfast. It's one of the few ways you can grab breakfast for under 1,000 calories at Bob Evans.
Small Salmon with Mango Salsa, Sides of Steamed Asparagus, and Jasmine Rice
590 calories, 24 g fat (3 g saturated fat, 0 g trans fat), 1,165 mg sodium, 59 g carbs (3 g fiber, 9 g sugar), 36 g protein(
We've chosen salmon as our fish of choice, a fish that's full of omega-3s: a fatty acid whose anti-inflammatory properties have been shown to protect your brain and heart. We've topped it off with the low-calorie mango salsa instead of the higher-calorie, seemingly innocuous lemon butter. (And if you're looking for more, your ultimate restaurant and supermarket survival guide is here!)
Bianca Pizza
Per 1 slice: 180 calories, 8 g fat (4 g saturated fat, 0 g trans fat), 340 mg sodium, 18 g carbs (0 g fiber, 0 g sugar), 10 g protein
This is a typical white pizza that features garlic-infused olive oil and no tomato sauce in sight, which knocks out the chance of having any extra sugars.
4 Naked Tenders with Chipotle BBQ Seasoning, Sub Fries for Veggie Boat with Fat-Free Ranch Dressing
305 calories, 2 g fat (0 g saturated fat, 0 g trans fat), 2,330 mg sodium, 26 g carbs (6 g fiber, 12 g sugar), 45 g protein
One of the worst things about Buffalo Wild Wings? Almost everything on their menu is saltier than the sea. That's particularly bad, as consumption of too much sodium is connected to hypertension, high blood pressure, and even addiction to sodium-laden fare. Because we know you can't go to B-dubs without having some amount of chicken or sauce, your next best option besides a plain garden salad is this winning combo of the small order of naked (unbreaded) chicken tenders. Save yourself another 2,000 milligrams of sodium by spicing them up with a seasoned rub instead of sauce, and pair with a fiber-filled side of celery and carrots.
Shrimp Scampi Zucchini
480 calories, 26 g fat (11 g saturated fat, 0 g trans fat), 1,030 mg sodium, 30 g carbs (4 g fiber, 5 g sugar), 27 g protein
Just because "pizza" is in the restaurant's name doesn't mean you have to order one. (But if you do, split the Hawaiian pie and pair it with the Asparagus and Arugula Salad from the small plates section for a balanced meal.) If you're not sharing dishes, you can save a significant amount of calories at CPK by going with the Shrimp Scampi Zucchini with multigrain penne.
Johnny Rocco Salad
540 calories, 42 g fat (9 g saturated fat, 0 g trans fat), 1,750 mg sodium, 11 g carbs (5 g fiber, 3 g sugar), 28 g protein
Sorry, but the pasta portions are too big to even think about ordering. Just plain spaghetti with pomodoro sauce is 503 calories, but almost everything else climbs up to 1,000. Your best bet is going with this delicious menu item, the Johnny Rocco Salad. Although it is high in sodium, it's one of the lower-calorie options and offers up a nice serving of protein.
Skinnylicious Grilled Turkey Burger
560 calories, 30 g fat (11 g saturated fat, 0.5 g trans fat), 1,040 mg sodium, 45 g carbs (4 g fiber, 11 g sugar), 29 g protein
Home of monstrous portions and plates of food with over a day's worth of calories, this turkey burger is a nice reprieve from some Cheesecake Factory classics. It's also one of Jim White, RD, ACSM Health Fitness Specialist, Academy of Nutrition & Dietetics Spokesperson, Owner, Jim White Fitness & Nutrition Studios, favorite menu items. While traditional beef burgers are also an Eat This!-approved choice, if you're looking to reduce your saturated fat intake, which is good for your gut, turkey is a leaner option.
Filet Mignon with Broccoli and Asparagus sides
620 calories, 30 g fat (20 g saturated fat, 0 g trans fat), 1,645 mg sodium, 20 g carbs (0 g fiber, 0 g sugar), 40 g protein
Filet mignon paired with vegetables is a filling, good-for-you menu option at Cooper's Hawk. Although this meal is a bit high in sodium, it's rather low in calories and yet still gives you a good dose of protein.
Country Morning Breakfast
240 calories, 12 g fat (3.5 g saturated fat, 0 g trans fat), 280 mg sodium, 18 g carbs (1 g fiber, 1 g sugar), 15 g protein
This breakfast is simple—just two eggs and grits—so it's easy to see why it's the best option on the menu! It does come with all the fixings though—two biscuits, gravy, butter, and jam, which will elevate this dish…and not in the best way. Skip all the extras and have just one biscuit, as it will only add on another 160 calories.
6 oz. Classic Sirloin with Grilled Avocado
330 calories, 16 g fat (4 g saturated fat, 0 g trans fat), 1,190 mg sodium, 13 g carbs (6 g fiber, 4 g sugar), 38 g protein
With the dawn of healthy dining, dieters can head to many chain restaurants without counting them as a cheat meal. That's thanks to the Mexican-inspired restaurant's new "Guiltless Grill," which includes this classic sirloin with avocado. This green fruit is full of healthy monounsaturated fats, which help your body absorb essential vitamins and minerals, extend your satiety to keep you from overeating, and help protect your heart, to name a few health benefits of avocado. Chili's recently updated this dish to swap out salad and blistered tomatoes for asparagus and pico de gallo to cut nearly 100 calories, 5 grams of fat, half a gram of trans fat, and 3 grams of sugar from the previous iteration.
Fit Slam Egg White Scramble with Spinach and Grape Tomatoes, Turkey Bacon, English Muffin, and Fruit
450 calories, 12 g fat (2.5 g saturated fat, 0 g trans fat), 860 mg sodium, 59 g carbs (5 g fiber, 22 g sugar), 27 g protein
The easiest way to make it out of Denny's alive is with this "Fit Slam" breakfast. It's one of the only dishes that doesn't have mounds of sodium and calories. While we'd prefer whole eggs, if you can't make the substitution, no biggie. You can get your choline from other foods like broccoli, spinach, and even peanuts!
Sunrise Granola Bowl
440 calories, 7 g fat (1 g saturated fat, 0 g trans fat), 165 mg sodium, 78 g carbs (52 g sugar), 21 g protein
This meal option features non-fat vanilla Greek yogurt, fresh fruit, nuts, and housemade granola for a filling way to start your day. It is high in sugar though, so it's best to make sure you're not pairing this with any sweet extras.
All-American Burger & Fries, No Mayo
786 calories, 32 g fat (8.5 g saturated fat, 0 g trans fat), 1,036 mg sodium, 82 g carbs (5.6 g fiber, 11 g sugar), 41 g protein
It may be over 500 calories, but this burger is one of your best options if you're still looking to indulge at Friendly's (just make sure to hold the mayo to save over 100 calories). Until recently, most items on Friendly's menu had almost double the calories—and that included the salads. However, now the menu is looking a tad healthier.
Wise Choice Snow Crab Legs
160 calories, 1.5 g fat (0 g saturated fat, 0 g trans fat), 1,300 mg sodium, 16 g carbs (1 g fiber, 10 g sugar), 23 g protein
Hooters offers an entire section of their menu called "Wise Choice" that is made up of better-for-you versions of their staples. The Snow Crab Legs, for example, are served with a cocktail sauce instead of butter. Pair this with a salad, and you're in for a fresh, low-cal dinner.
Simple & Fit Two-Egg Breakfast
380 calories, 9 g fat (2 g saturated fat, 0 g trans fat), 850 mg sodium, 49 g carbs (6 g fiber, 16 g sugar), 27 g protein
We get that you're at the pancake house, but save yourself the sodium and order this "Simple & Fit" Two-Egg Breakfast. It's served with a cup of fresh fruit and a slice of whole-grain toast. Research has connected a higher consumption of whole grains with a longer life! Experts believe that whole grains digest more slowly in your system and can help ward off premature hunger pangs, which protects you against weight gain and the subsequent health problems.
The Original Burger on a Wheat Bun
430 calories, 30 g fat (0 g saturated fat, 0 g trans fat), 850 mg sodium, 50 g carbs (0 g fiber, 10 g sugar), 10 g protein
Keeping it simple is key here! The Original Burger at Johnny Rockets features shredded lettuce, tomato, onion, relish, pickles, mustard, and mayonnaise, so if you go light on the condiments, you'll be making this healthier. Pair it with a side salad for an additional 70 calories.
Shrimp and Lobster Chowder, Cup Size
190 calories, 11 g fat (6 g saturated fat, 0 g trans fat), 570 mg sodium, 17 g carbs (2 g fiber, 4 g sugar), 8 g protein
Soups generally aren't supposed to be bad for you, but many restaurant versions serve up more sodium than you should have in an entire day. This shrimp and lobster chowder at Longhorn Steakhouse comes in low in calories and sodium compared to other options. Make sure you stick to the cup size and pair it with a side salad for a balanced meal.
Lighter Take Chicken Piccata with Spinach & Lemon Butter Fettuccine
650 calories, 25 g fat (9 g saturated fat, 0 g trans fat), 1,330 mg sodium, 49 g carbs (6 g fiber, 2 g sugar), 63 g protein
Sure, there are lower-calorie pasta dishes, but they're lacking in muscle-building protein that will keep you satiated—and your calorie-burning muscles big. Here, you get the best of both worlds. Maggiano's has reimagined its most popular dishes with simple tweaks to make them healthier—and you can use these healthy eating tricks at home, too! Sear your chicken breast instead of deep-frying it, use a conservative amount of oil—enough to coat the pasta, but not too much that it covers the bowl—and add more flavor with vegetables, and herbs, like lemon zest, parsley, and capers, rather than adding extra slabs of butter.
Egg White and Veggie Omelet with Tomato Slices
227 calories, 9 g fat (3 g saturated fat, 0 g trans fat), 822 mg sodium, 10 g carbs (2 g fiber, 3 g sugar), 24 g protein
We love the simple, yet flavorful, egg white and veggie omelet from Mimi's Cafe for under 300 calories. With 24 grams of protein and 9 grams of healthy fats, you'll be able to stay full until lunchtime. Pair with a cup of fruit to maximize the nutrition of this breakfast meal.
Low Country Shrimp With Rice
520 calories, 31 g fat (8 g saturated fat, 0.5 g trans fat), 1,000 mg sodium, 39 g carbs (2 g fiber, 8 g sugar), 20 g protein
Although it comes in a little more than 500 calories, shrimp and rice is usually a solid combination, and here, you get a filling dish that is packing in protein.
Shrimp Scampi
510 calories, 20 g fat (7 g saturated fat, 0.5 g trans fat), 960 mg sodium, 54 g carbs (4 g fiber, 5 g sugar), 29 g protein
A dish from Olive Garden that's under 1,000 mg of sodium? Shocking, we know! This dish is still rather high in carbs, as it is a pasta-based dish, but if you can save half for the next day, that's even better.
Border Smart Chicken Fajitas
650 calories, 13 g fat (2.5 g saturated fat), 1,500 calories, 80 g carbs (20 g fiber, 8 g sugar), 53 g protein
Similar to other chain restaurants, On The Border also started their "Border Smart" options, which are all under 650 calories. This is the most balanced of the bunch—and also the most filling. A grilled chicken breast is served alongside a medley of sauteed veggies. It's all topped off with some fresh pico de gallo and a smoky tomatillo sauce.
Victoria's 6-ounce Filet Mignon with sides of Asparagus and House Salad with Light Balsamic Vinaigrette
480 calories, 30 g fat (8 g saturated fat, 1 g trans fat), 1,270 mg sodium, 21 g carbs (4 g fiber, 13 g sugar), 46 g protein
We know it's hard to believe, but the home of the 2,000-calorie Bloomin' Onion does have one or two healthy meal options. For our pick, we've chosen one of the best cuts of meat you can get from the popular steakhouse—the 6-ounce Victoria Filet. This prime cut is great for weight loss because it's low in fat. The side of asparagus is rich in potassium, a nutrient that helps the body debloat and flush out water and sodium.
Turkey BLT Salad, no dressing
380 calories, 19 g fat (7 g saturated fat, 0 g trans fat), 1,280 mg sodium, 11 g carbs (3 g fiber, 8 g sugar), 38 g protein
A salad with roasted turkey and bacon on it? Yes, please! Perkins offers more than just breakfast, and this salad is proof you can enjoy a yummy, still-not-that-bad-for-your-overall-health meal at the restaurant.
Buddha's Feast, Steamed
260 calories, 4 g fat (0 g saturated fat, 0 g trans fat), 310 mg sodium, 32 g carbs (9 g fiber, 13 g sugar), 25 g protein
Believe it or not, but some dishes at P.F. Chang's can climb as high as 3,800 milligrams of sodium! That's over a day's worth of sodium in one sitting! Save your heart by ordering the lowest sodium content item on the menu: the Buddha's Feast Steamed. This steamed dish is made with baked tofu, asparagus, shiitake mushrooms, broccoli, and carrots, that are all tossed in soy sauce.
Wood-Grilled Shrimp with Broccoli and Wild Rice Pilaf (no salad)
320 calories, 9 g fat (2 g saturated fat), 1,850 mg sodium, 31 g carbs (5 g fiber, 2 g sugar), 27 g protein
You may go to Red Lobster for, well, the red lobster, but we think you'd be better off with the seafood chain's line of Lighthouse options, like this garlic-grilled shrimp. While you may notice another Lighthouse item, the maple-glazed chicken, is lower in sodium, it also boasts over half your day's recommended intake of added sugars—which can't necessarily be undone by sweating it out like sodium could. Eating too much sugar has been implicated as the major player in causing obesity, type 2 diabetes, and insulin resistance.
Red's Chili Chili
Per bowl: 430 calories, 18 g fat (6 g saturated fat, 0.5 g trans fat), 1,480 mg sodium, 36 g carbs (7 g fiber, 7 g sugar), 28 g protein
Although high in sodium like many bowls of soup, Red's Chili Chili will keep you full, thanks to its 7 grams of fiber and nearly 30 grams of protein.
Pollo Caprese
560 calories, 22 g fat (4 g saturated fat, 0 g trans fat), 1,080 mg sodium, 40 g carbs (5 g fiber, 6 g sugar), 50 g protein
You get a protein-packed scaloppine of chicken paired with indulgent four-cheese ravioli for under 600 calories. We'd say it doesn't get much better than that, but we haven't mentioned the metabolism-boosting spicy sauce that tops it all off!
6 oz. Top Sirloin with Steamed Broccoli and Grilled Zucchini
468 calories, 7 g fat (1 g saturated fat, 0 g trans fat), 1,978 mg sodium, 49 g carbs (5 g fiber, 3 g sugar), 41 g protein
If you're in the mood for a steak, be sure to choose healthy side dishes and with Ruby Tuesday offering up steamed broccoli and grilled zucchini, you can't go wrong.
Garden Dog
220 calories, 7 g fat (5 g saturated fat, 0.5 trans fat), 1,020 mg sodium, 28 g carbs (1 g fiber, 8 g sugar), 8 g protein
You might not think to go to Shake Shack and sit down for something that isn't a burger, but their Garden Dog is the healthiest menu option that is tasty, too. It's great for those who are vegetarian. It's a secret menu option, but you can ask for it and they'll make it.
Veggie Omelet
440 calories, 36 g fat (11 g saturated fat, 0 g trans fat), 450 mg sodium, 5 g carbs (0 g fiber, 3 g sugar), 25 g protein
You don't just have to eat breakfast foods in the morning! If you're looking for a healthy meal at Shoney's, the veggie omelet is the best way to go as it is lower in calories, sodium, and carbs than many other menu items.
Grilled BBQ Chicken
260 calories, 3.5 g fat (1 g saturated fat, 0 g trans fat), 320 mg sodium, 10 g carbs (2 g fiber, 8 g sugar), 46 g protein
It's hard to beat a restaurant entree that comes in under 300 calories and less than 400 milligrams of sodium. It also packs a lot of protein, so this chicken is filling all on its own.
Dragon-Glaze Salmon with Mashed Potatoes and Lemon-Butter Broccoli
700 calories, 36 g fat (11 g saturated fat, 0 g trans fat), 2,470 mg sodium, 55 g carbs (9 g fiber, 18 sugar), 38 g protein
This is one of the few entrees at the chain that sneaks under the 1,000-calorie mark. Salmon is always a solid choice, as it serves up plenty of omega-3 fatty acids, and the fish is paired with the satsifying sides of lemon-butter broccoli and mashed potatoes.
Herb Rubbed Chicken
310 calories, 20 g fat (2.5 g saturated fat, 0 g trans fat), 990 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 32 g protein
A breast rubbed with rosemary, basil, and garlic sounds rather delicious, and considering the menu options at Uno, this entree isn't all that bad for you. It does come with two sides, and that's where things can get tricky if you're not strategic. To keep this meal on track, it's best to order the roasted vegetables and steamed broccoli sides, which bump this dish up to only 450 calories for a green-filled, healthy dinner choice.
The second half of our list is made up of popular fast food joints. You're probably swinging through the drive-thru or desperate for a meal while traveling, and you know going into it that you're not about to have a very healthy meal. But surprisingly, there are some options that won't completely undo your diet. Find out what's the top item to order at each of these popular fast food places.
Roast Chicken Salad
250 calories, 17 g fat (7 g saturated fat, 0 g trans fat), 690 mg sodium, 8 g carbs (3 g fiber, 4 g sugar), 25 g protein
Get your hit of poultry plus 25 grams of muscle-building protein—minus the trans fats and starchy bread that comes along with most of the other menu items. This is the healthiest fast food order at Arby's, and one of the most delicious. And bonus, it has bacon! It doesn't get much better than that!
Quarter White, Skinless Rotisserie Chicken with Steamed Vegetables and Broccoli
300 calories, 9 g fat (1.5 g saturated fat, 0 g trans fat), 780 mg sodium, 14 g carbs (7 g fiber, 6 g sugar), 46 g protein
See, comfort food doesn't have to be detrimental to your waistline! This chicken, broccoli, and steamed veggies plate is not bad at all when it comes to a fast-food cheat meal! If you're craving that one piece of cornbread that comes with the meal, you're looking at an additional 160 calories, which brings this meal up calorie-wise to 460—still under 500!
Hamburger
240 calories, 10 g fat (3.5 g saturated fat, 0 g trans fat), 385 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 orders from BK comes served between two fluffy buns. Thanks to its low calorie, fat, and sodium counts, the King's classic hamburger is a safe and satisfying bet for anyone trying to maintain their flat belly. In fact, the sandwich is so healthy compared to the competition, that it's one of these diet expert-approved orders from Burger King.
Double Cheeseburger
380 calories, 21 g fat (8 g saturated fat, 0 g trans fat), 780 mg sodium, 35 g carbs (1 g fiber, 6 g sugar), 19 g protein
Carl's Jr. may have the raciest ads in fast-food land, but some of its offerings are downright respectable. And when in doubt, there's nothing quite like a cheeseburger. In fact, you can make it a double here, as it clocks in at just 380 calories. Whatever you wind up ordering, be sure to steer clear of the chain's menu item that makes our list of the worst "healthy" fast food in America.
Checkerburger, no cheese
320 calories, 12 g fat (4.5 g saturated fat, 1 g trans fat), 940 mg sodium, 39 g carbs (2 g fiber, 9 g sugar), 15 g protein
Sometimes you're just craving a burger, and there's nothing wrong with that! The basic Checkerburger—hold the cheese, though—is a seasoned all-beef patty topped with lettuce, tomato, pickle, and onion on a sesame seed bun with mayo, ketchup, and mustard. That's a lot going on, but it comes in a pretty decent calorie range for a fast-food burger. If you lose the condiments (even just one!), you're already setting yourself up for an even better option.
Grilled Chicken Sandwich
320 calories, 6 g fat (1 g saturated fat, 0 g trans fat), 680 mg sodium, 41 g carbs (4 g fiber, 9 g sugar), 28 g protein
Choosing this protein-packed, low-cal sandwich over the chain's Chicken Salad variety saves you over 100 calories and 10 grams of fat—leaving plenty of room for a healthy dessert if you're still hungry. We recommend grabbing a 50-calorie fruit cup to fill your belly and add immunity-boosting vitamin C to your meal. For more healthy menu options from the fast-food chain, check out these best Chick-Fil-A menu items.
Chicken, Pinto Bean, Fresh Tomato Salsa, and Veggie Salad
370 calories, 8.5 g fat (3 g saturated fat, 0 g trans fat), 1,235 mg sodium, 33 g carbs (12 g fiber, 5 g sugar), 42 g protein
"When I eat salad, I use it as an opportunity to get some of my carbohydrates from beans. [At Chipotle] I ask for double the veggies so I'm fully satisfied and getting the most nutrients I can," says registered dietitian and personal trainer Jim White, RD, ACSM. To recreate White's go-to order, ask for a romaine lettuce base with one scoop of chicken, two scoops of fajita vegetables, one scoop of pinto beans, and tomato salsa.
Spinach Alfredo Flatbread
Per 1 slice: 140 calories, 7 g fat (3.5 g saturated fat, 0.5 g trans fat), 200 mg sodium, 14 g carbs (1 g fiber, 1 g sugar), 5 g protein
As Kelli McGrane, MS, RD, of the food tracking app Lose It!, told us in a previous article, "one slice has less carbs than a typical slice of bread, and it's relatively low in sodium." So feel free to go ahead and have two slices of this pizza!
Garden Fresco Salad With Grilled Chicken
350 calories, 13 g fat (6 g saturated fat, 0 g trans fat), 925 mg sodium, 15 g carbs (2 g fiber, 2 g sugar), 44 g protein
Yes, Culver's does have lighter options! And in this salad, you'll be treated to a mix of grilled chicken, cucmbers, grape tomatoes, shredded cheese, and zesty croutons. While it is still high in sodium, it's overall low in caloriesa nd high in protein. Just be careful with the dressing you choose!
Corn Dog
240 calories, 13 g fat (3 g saturated fat, 0 g trans fat), 390 mg sodium, 25 g carbs (2 g fiber, 7 g sugar), 6 g protein
You know the options are pretty slim if the best thing on the menu is a corn dog, but it's the lowest in calories over at DQ. As long as you have this rarely and just eat one, it won't hurt you too badly. Be sure to have a side salad for a more satisfying meal.
1 Slice Grilled Chicken and Jalapeño Pepper Pizza on Large 14" Brooklyn-Style Crust
260 calories, 11 g fat (6 g saturated fat, 0 g trans fat), 670 mg sodium, 25 g carbs (1 g fiber, 1 g sugar), 14 g protein
Indulging in a slice or two of pizza doesn't have to come with a side of guilt. In fact, we give you permission to dig into not one, but two slices of this create-your-own pie. The grilled chicken is the leanest meat on the menu, and toppings like jalapeños add a kick of metabolism-boosting fiery flavor without adding major calories. And to discover the health factor of all of your favorite dishes, check out our exclusive ranking of every menu item at Domino's!
Veggie Sandwich
280 calories, 15 g fat, 1,040 mg sodium, 60 g carbs
Freshly grilled onions, mushrooms, and green peppers, layered with lettuce and tomatoes, on a soft toasted bun. You can't go wrong with that!
Small Hamburger
250 calories, 9 g fat (3.5 g saturated fat, 0 g trans fat), 570 mg sodium, 32 g carbs (1 g fiber, 7 g sugar), 11 g protein
Sometimes, you just need to stick to a classic and at Hardee's you can't get simpler than this burger. To discover more low-cal on-the-go meals, check out our guide to fast food burgers under 300 calories.
Regular Hamburger With Lettuce, Tomato, Onion, ½ Sauce—Protein Style
240 calories, 17 g fat (4 g saturated fat), 370 mg sodium, 11 g carbs (3 g fiber, 7 g sugar), 13 g protein
At In-N-Out, you can get your burger fix in a way that's still satisfying and yet slashes empty calories because of their lettuce wraps that replace the traditional burger burns, which they call "protein style." On average, you'll save about 100 calories by switching from a bread bun to lettuce.
Chicken Fajita Pita with Salsa
350 calories, 12 g fat (6 g saturated fat, 0 g trans fat), 1,120 mg sodium, 36 g carbs (4 g fiber, 4 g sugar), 24 g protein
This Fajita Pita is one of the best entrees in the entire fast-food universe. Low in calories, packed with protein and fiber—save for the high sodium count—this is one meal that would be hard to top.
Lighter Nutty Mix Up Salad
Per dish: 430 calories, 21 g fat (0 g saturated fat, 0 g trans fat), 810 mg sodium, 41 g carbs (3 g fiber, 33 g sugar), 21 g protein
This salad is made up of a healthy mix, as it contains chicken breast, field greens, grapes, feta, cranberries, walnuts, and apples topped with a balsamic vinaigrette. Although it is high in sugar, that is most likely coming from the fruit, but you can always ask to take some of these off.
Slim #4, Turkey Unwich
70 calories, 0.5 g fat (0 g saturated fat, 0 g trans fat), 540 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 14 g protein
Yes, you read that right: this sandwich is just 70 calories. But that's because it's just turkey in a lettuce wrap. SO while it is very basic, it's the cleanest Jimmy John's menu option, and that's what we're here to show you, right?
Kentucky Grilled Chicken Breast with Sweet Kernel Corn and Green Beans
310 calories, 8 g fat (2 g saturated fat, 0 g trans fat), 1,010 mg sodium, 21 g carbs (5 g fiber, 3 g sugar), 41 g protein
A Kentucky Grilled Chicken Breast is a solid option to turn to any time you find yourself at KFC. Enjoy a side of green beans and corn alongside the poultry for a light, low-calorie meal that'll keep you full and satiated for hours without derailing your weight loss efforts.
Seasoned Grilled Salmon Taco
180 calories, 4 g fat (1 g saturated fat, 0 g trans fat), 580 mg sodium, 21 g carbs (2 g fiber, 8 g sugar), 16 g protein
A grilled seafood entree is always a smart and healthy choice, especially because anything that is deep-fried will bring on a big dose of fat. The salmon isn't breaded and fried, so you don't have to worry about those extra calories and fat, and you can go ahead and two of these tacos!
Egg McMuffin
300 calories, 12 g fat (6 g saturated fat, 0 g trans fat), 760 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein
Thanks to the chain's all-day breakfast initiative, you can now get your hands on this low-calorie, protein-filled dish around the clock off the McDonald's breakfast menu. Though you might assume the egg-white version is the better bet, the whole egg sandwich contains carotenoids, essential fatty acids, vitamins, and minerals, making it the smarter pick, explains dietitian Christine M. Palumbo, MBA, RDN, FAND. The yellow center also contains choline, a nutrient that helps boost metabolism. For more ways to boost your calorie burn, check out these best ways to boost your metabolism.
Homewrecker Jr. with Chicken, Beans, Cheese, Pico de Gallo, Lettuce, Guacamole, on a Flour Tortilla
470 calories, 21 g fat (10 g saturated fat, 0 g trans fat), 861 mg sodium, 56 g carbs (12 g fiber, 4 g sugar), 30 g protein
Finally, a burrito under 500 calories, and plenty of fixings, too! Moe's Southwest Grill uses a smaller tortilla here, but still manages to fit all your favorite burrito fillings such as beans, guac, and cheese.
Broccoli Beef
150 calories, 7 g fat (1.5 saturated fat, 0 g trans fat), 520 mg sodium, 13 g carbs (7 g fiber, 7 g sugar), 9 g protein
Panda Express actually has several options with reasonable calorie counts. As with any Chinese food meal, the key is to skip the greasy mound of fried rice and an oily tangle of noodles. Pair a low-calorie entrée such as the Broccoli Beef with a side of veggies, and you wind up with a fairly nutritious meal that has plenty of protein to keep you full.
Asian Sesame Chicken Salad
430 calories, 22 g fat (3 saturated fat, 0 trans fat), 550 mg sodium, 28 g carbs (6 g fiber, 7 g sugar), 33 g protein
This simple-yet-delicious salad has a near-perfect ratio of calorie, fat, carbs, and protein, making it the healthiest fast food pick at Panera.
"This powerhouse salad is hands-down the best without needing any modification recommendation," says New York City-based Telehealth Registered Dietitian Nutritionist Jonathan Valdez, RDN, CDN. "You can even use all of the dressing because it amounts to only 410 calories in all." If you want a little more substance besides a salad, heed the advice of Ilyse Schapiro, MS, RD: "Sometimes, if I'm on the hungrier side, I pair it with an apple or a whole-grain roll, which you can ask for instead of chips."
Garden Fresh Slice on Thin Crust
230 calories, 10 g fat (4 g saturated, 0 g trans fat), 460 mg sodium, 21 g carbs (1 g fiber, 3 g sugar), 8 g protein
We're typically apprehensive about using "garden" and "pizza" in the same sentence, but this slice—packed with onions, green peppers, portobello, and olives—turns a nutrient desert into the top choice at Papa John's. If you're prone to overindulging, invite a friend to go halfsies with you to keep the meal under 500 calories even if you go for that second (or third) slice.
Veggie Lover's Pizza with Thin and Crispy Crust
240 calories, 8 g fat (4 g saturated fat, 0 g trans fat), 580 mg sodium, 31 g carbs (3 g fiber, 5 g sugar), 11 g protein
The Hut's Veggie Lover's pizza is by far the best pizza option on the menu since it's stocked with assorted vegetables, so you're in for some truly nutritious toppings that keep the fat and sodium content lower than any other pizza choice.
Loaded Chicken Wrap
310 calories, 12 g fat (5 g saturated fat, 0 g trans fat), 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 & Rice all rolled into one. In fact, it's hard to believe that it contains a mere 310 calories while packing in 14 grams of protein and 3 grams of satiating fiber.
Skinny TKY Sandwich on Multigrain Bread
300 calories, 7 g fat (3 g saturated fat, 0 g trans fat), 870 mg sodium, 41 g carbs (3 g fiber, 3 g sugar), 24 g protein
It comes with a side of soup (garden vegetable) for an additional 70 calories for a cup, making for a nutritious, healthy meal.
Chicken Protein Bowl
610 calories, 29 g fat (8 g saturated fat, 0 g trans fat), 1,830 mg sodium, 48 g carbs (0 g fiber, 9 g sugar), 44 g protein
The great thing about the popular bowls at Qdoba is that they offer mini bowls, which is a smaller version of the burrito bowl that will knock down the amount of calories, fat, and sodium.
Spicy Monterey Sammie
300 calories, 10 g fat (3 g saturated fat, 0 g trans fat), 1,120 mg sodium, 35 g carbs (4 g fiber, 7 g sugar), 18 g protein
The "sammie" version means this turkey, ham, and provolone based sandwich is served in a lighter pita. It's half the calories than if you were to order the 8" sub version!
NY Cheese Pizza Slice
430 calories, 15 g fat (7 g saturated fat, 0 g trans fat), 970 mg sodium, 51 g carbs (3 g fiber, 6 g sugar), 21 g protein
While ordering a simple garden salad is truly the best way to go, if you're coming to Sbarro, you're most likely in the mood for some pizza. The classic cheese slice is your best bet as it is the slice lowest in calories and sodium.
Cobb Salad, no bacon or ranch dressing
320 calories, 25 g fat (10 g saturated fat, 0 g trans fat), 700 mg sodium, 8 g carbs (3 g fiber, 2 g sugar), 19 g protein
You're going to want to hold the bacon here, but this salad is still plenty tasty with fresh greens, blue cheese, sharp cheddar, fried egg, tomatoes, and onions.
Classic Grilled Chicken Sandwich
470 calories, 22 g fat (4 g saturated fat, 0 g trans fat), 1,340 mg sodium, 39 g carbs (3 g fiber, 10 g sugar), 30 g protein
A soft ciabatta bun and breaded chicken join together with a host of veggies and light mayo to create this flavorful diet-friendly order. If you're looking for a little less when it comes to the salt department, don't miss these low-sodium fast food orders.
Reduced-Fat Turkey Bacon Breakfast Sandwich
230 calories, 5 g fat (2.5 g saturated fat, 0 g trans fat), 550 mg sodium, 28 g carbs (3 g fiber, 2 g sugar), 17 g protein
Lean protein from the bacon and egg whites meets its perfect accompaniment in the relatively low-carb English muffin. That's a powerful nutritional punch for a mere 210 calories. This is another all-day breakfast item we're proud to get behind.
Single Steakburger, no fries
310 calories, 14 g fat (5 g saturated fat, 0 g trans fat), 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 that rule certainly holds true at Steak 'n Shake. Steer clear of the chain's Specialty Steakburgers—the souped-up options with extra fixings—and order the Single Steakburger instead. It's the only burger on the menu that isn't laced with trans fat. Word of warning: Make sure your server holds the cheese. That's where the trans fat appears to be hiding out.
6" Turkey Breast on 9-Grain Bread With Lettuce, Tomatoes, Onions, Green Peppers
250 calories, 3 g fat (0.5 g saturated fat, 0 g trans fat), 690 mg sodium, 41 g carbs (5 g fiber, 6 g sugar), 20 g protein
The health halo surrounding Subway is a boon for the sandwich chain, but for everyone else, it's quite problematic. The numbers Subway advertises are only for a 6-inch sub and don't account for cheese, mayo, olive oil, or any extras most people get on their sub. Order a 12-inch sandwich with a couple of extras, and your "healthy" sub suddenly becomes an 800-calorie, diet-sinking torpedo. To be fair, though, there are many nutritious sandwich combinations at Subway, and this is one of them. Just make sure to go with 6 inches (not 12), mustard (not mayo), and take advantage of Subway's best option: unlimited veggies.
Fresco Soft Taco, Shredded Chicken
150 calories, 6 g fat (2 g saturated fat, 0 g trans fat), 430 mg sodium, 16 g carbs (2 g fiber, 1 g sugar), 9 g protein
Meet one of the best tacos at Taco Bell, and give it a try next time you pay the fast food favorite a visit.
Grilled Chicken Sandwich
370 calories, 10 g fat (2 g saturated fat, 0 g trans fat), 810 mg sodium, 36 g carbs (2 g fiber, 8 g sugar), 34 g protein
Going to the Wendy's drive-thru doesn't mean tossing your nutrition plan out the car window—just stick with the Grilled Chicken Sandwich and steer clear of the ever-tempting Frosties and fries. The healthiest fast food sandwich at Wendy's comes with a grilled chicken breast, tomato, lettuce, and a drizzle of honey mustard, a combination that's heavy on flavor and protein but light in the fat department. And better news? Wendy's has cut back on the amount of sugar in its honey mustard dressing, taking it down from 11 grams to just 8 grams.
Garden Salad with Grilled Chicken
290 calories, 12 g fat (7 g saturated fat, 0 g trans fat), 810 mg sodium, 12 g carbs (10 g fiber, 3 g sugar), 33 g protein
This is one time where you don't really need to get a burger! The garden salad with grilled chicken is a low-cal option that is packed with protein.
The Original Slider
140 calories, 7 g fat (2.5 g saturated fat, 0 g trans fat), 380 mg sodium, 16 g carbs (1 g fiber, 2 g sugar), 6 g protein
You can never go wrong with a classic menu choice and here, that is White Castle's Original Slider. The mini burger features a 100 percent beef patty inside a signature bun and overall makes for the best option if you're trying to watch your fat and sodium intake.
2 Plain Wings and Veggie Sticks with Ranch side
475 calories, 41 g fat (7 g saturated fat, 0 g trans fat), 629 mg sodium, 8 g carbs (2 g fiber, 4 g sugar), 16 g protein
When in doubt, you can never go wrong with plain wings, as they are the lowest in sodium and saturated fat at this restaurant. Opting for the veggie side is always a wise choice, too, as it's a much lower in calorie addition to your meal that will leave you full.
Garden Caesar Salad
380 calories, 21 g fat (8 g saturated fat, 0 g trans fat), 1,070 mg sodium, 29 g carbs (4 g fiber, 4 g sugar), 18 g protein
This "zalad" as they're called here is a mix of greens, with a bit of bacon and parmesan cheese, reigns as the top choice as it's not loaded with unnecessary toppings like fried onions, Texas Toast, and chicken fingers.
Source: https://www.eatthis.com/healthy-menu-options/
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