Healthiest food›Healthiest Fast-Food Orders

Healthiest Fast-Food Orders

Sometimes fast food is the only option, and that is fine if you order with your eyes open. The gap between the lightest and heaviest item on the same menu is huge. These are the smarter fast-food orders, ranked from the leanest up, so you can keep a normal day on track.

  1. 1Subway Roasted Chicken (6-inch)Subway Roasted Chicken (6-inch)26g protein · 46g carbs · 7g fat351 kcal
  2. 2Subway Chicken Salad (no bread)Subway Chicken Salad (no bread)25g protein · 15g carbs · 8g fat232 kcal
  3. 3Subway Turkey Breast (6-inch)Subway Turkey Breast (6-inch)18g protein · 46g carbs · 6g fat310 kcal
  4. 4McDonald's Corn CupMcDonald's Corn Cup4g protein · 30g carbs · 2g fat154 kcal
  5. 5Subway Footlong Chicken TeriyakiSubway Footlong Chicken Teriyaki48g protein · 100g carbs · 16g fat736 kcal
  6. 6Stuff'd Daily BowlStuff'd Daily Bowl40g protein · 45g carbs · 20g fat550 kcal
  7. 7Stuff'd Chicken KebabStuff'd Chicken Kebab35g protein · 35g carbs · 18g fat450 kcal
  8. 8BK Tendergrill Chicken BurgerBK Tendergrill Chicken Burger32g protein · 48g carbs · 12g fat428 kcal
  9. 9Subway Chicken BreastSubway Chicken Breast25g protein · 45g carbs · 5g fat350 kcal
  10. 10Subway Roast Beef (6-inch)Subway Roast Beef (6-inch)25g protein · 45g carbs · 8g fat352 kcal
  11. 11McDonald's Grilled Chicken McWrapMcDonald's Grilled Chicken McWrap25g protein · 40g carbs · 15g fat395 kcal
  12. 12Subway Chicken Teriyaki (6-inch)Subway Chicken Teriyaki (6-inch)24g protein · 52g carbs · 8g fat376 kcal
  13. 13Subway Steak & Cheese (6-inch)Subway Steak & Cheese (6-inch)24g protein · 46g carbs · 12g fat388 kcal
  14. 14MOS Teriyaki Chicken BurgerMOS Teriyaki Chicken Burger22g protein · 40g carbs · 20g fat450 kcal
  15. 15Subway 6-inch Turkey BreastSubway 6-inch Turkey Breast18g protein · 42g carbs · 4g fat280 kcal
  16. 16Subway Ham (6-inch)Subway Ham (6-inch)18g protein · 46g carbs · 6g fat310 kcal
  17. 17McDonald's Egg McMuffinMcDonald's Egg McMuffin17g protein · 30g carbs · 12g fat296 kcal
  18. 18Subway Veggie Patty (6-inch)Subway Veggie Patty (6-inch)13g protein · 50g carbs · 10g fat342 kcal
  19. 19Subway 6-inch Veggie DeliteSubway 6-inch Veggie Delite9g protein · 42g carbs · 3g fat230 kcal
  20. 20Subway Veggie Delite (6-inch)Subway Veggie Delite (6-inch)9g protein · 44g carbs · 4g fat248 kcal
  21. 21MOS Clam ChowderMOS Clam Chowder6g protein · 20g carbs · 8g fat180 kcal
  22. 22Popeyes Mashed Potato w/ Cajun GravyPopeyes Mashed Potato w/ Cajun Gravy3g protein · 19g carbs · 5g fat133 kcal
  23. 23KFC Whipped PotatoKFC Whipped Potato2g protein · 14g carbs · 3g fat91 kcal
  24. 24Arnold's Fried Chicken (2 pcs)Arnold's Fried Chicken (2 pcs)42g protein · 15g carbs · 38g fat600 kcal
  25. 25KFC Original Chicken (2pc)KFC Original Chicken (2pc)40g protein · 10g carbs · 32g fat500 kcal
  26. 26Texas Chicken (2 pcs)Texas Chicken (2 pcs)40g protein · 15g carbs · 35g fat550 kcal
  27. 27Stuff'd Chicken BurritoStuff'd Chicken Burrito35g protein · 70g carbs · 25g fat650 kcal
  28. 28McDonald's Quarter Pounder w/ CheeseMcDonald's Quarter Pounder w/ Cheese30g protein · 42g carbs · 26g fat522 kcal
  29. 29BK Tendercrisp Chicken BurgerBK Tendercrisp Chicken Burger30g protein · 52g carbs · 30g fat598 kcal
  30. 30Texas Chicken BurgerTexas Chicken Burger30g protein · 50g carbs · 30g fat600 kcal
  31. 31BK Double CheeseburgerBK Double Cheeseburger28g protein · 32g carbs · 27g fat483 kcal
  32. 32McDonald's Double Filet-O-FishMcDonald's Double Filet-O-Fish28g protein · 40g carbs · 28g fat524 kcal
  33. 33Shake Shack ShackBurgerShake Shack ShackBurger28g protein · 40g carbs · 32g fat550 kcal
  34. 34Popeyes Spicy Chicken SandwichPopeyes Spicy Chicken Sandwich28g protein · 50g carbs · 28g fat564 kcal
  35. 35McDonald's Spicy Chicken McDeluxeMcDonald's Spicy Chicken McDeluxe27g protein · 43g carbs · 26g fat514 kcal
  36. 36McSpicyMcSpicy27g protein · 48g carbs · 30g fat560 kcal
  37. 37McDonald's 9pc Chicken McNuggetsMcDonald's 9pc Chicken McNuggets26g protein · 24g carbs · 26g fat434 kcal
  38. 38KFC Zinger BurgerKFC Zinger Burger25g protein · 45g carbs · 20g fat460 kcal
  39. 39McDonald's Chicken McCrispyMcDonald's Chicken McCrispy25g protein · 42g carbs · 22g fat466 kcal
  40. 40Zinger BurgerZinger Burger25g protein · 45g carbs · 25g fat500 kcal
  41. 41Big MacBig Mac25g protein · 45g carbs · 30g fat550 kcal
  42. 42KFC Bandito PockettKFC Bandito Pockett24g protein · 45g carbs · 20g fat456 kcal
  43. 43KFC Twister WrapKFC Twister Wrap24g protein · 42g carbs · 22g fat462 kcal
  44. 44Subway Chicken & Bacon Ranch Melt (6-inch)Subway Chicken & Bacon Ranch Melt (6-inch)24g protein · 46g carbs · 24g fat496 kcal
  45. 45BK Chicken RoyaleBK Chicken Royale24g protein · 49g carbs · 24g fat508 kcal
  46. 46Five Guys Little HamburgerFive Guys Little Hamburger23g protein · 39g carbs · 26g fat482 kcal
  47. 47Popeyes Chicken Tenders (3pc)Popeyes Chicken Tenders (3pc)22g protein · 18g carbs · 15g fat295 kcal
  48. 48McDonald's Double CheeseburgerMcDonald's Double Cheeseburger22g protein · 34g carbs · 23g fat431 kcal
  49. 49Shake Shack ShackBurger (single)Shake Shack ShackBurger (single)22g protein · 33g carbs · 25g fat445 kcal
  50. 50Pizza Hut Hawaiian Pizza (2 slices)Pizza Hut Hawaiian Pizza (2 slices)22g protein · 55g carbs · 20g fat500 kcal
  51. 51Subway TunaSubway Tuna22g protein · 45g carbs · 22g fat500 kcal
  52. 52Domino's Hawaiian (2 slices)Domino's Hawaiian (2 slices)22g protein · 55g carbs · 22g fat520 kcal
  53. 53KFC Rice Bowl (Original)KFC Rice Bowl (Original)22g protein · 70g carbs · 18g fat530 kcal
  54. 54KFC Original Recipe Chicken (1pc)KFC Original Recipe Chicken (1pc)20g protein · 8g carbs · 15g fat247 kcal
  55. 55Popeyes Chicken (1pc, mild)Popeyes Chicken (1pc, mild)20g protein · 9g carbs · 18g fat278 kcal
  56. 56BK Mushroom Swiss SingleBK Mushroom Swiss Single20g protein · 30g carbs · 20g fat380 kcal
  57. 57McDonald's Sausage McMuffin w/ EggMcDonald's Sausage McMuffin w/ Egg20g protein · 29g carbs · 25g fat421 kcal
  58. 58Subway Italian B.M.T. (6-inch)Subway Italian B.M.T. (6-inch)20g protein · 45g carbs · 20g fat440 kcal
  59. 59KFC Hot & Crispy Chicken (1pc)KFC Hot & Crispy Chicken (1pc)19g protein · 11g carbs · 20g fat300 kcal
  60. 60KFC Wings (3pc)KFC Wings (3pc)18g protein · 10g carbs · 20g fat292 kcal

Ranked healthiest first using each dish's typical calories and how well it fits a leaner day. Figures are estimates for a normal serving and vary by stall and portion. Tap any dish for the full breakdown.

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Common questions

What is the healthiest fast-food order?

A grilled or lean protein with a smaller side, water instead of a sugary drink, and no upsize. Grilled chicken, a plain burger without the meal upgrade, or a protein bowl rank well above fried and creamy options.

How do you make a fast-food meal lighter?

Skip the sugary drink and the upsize, choose grilled over fried where you can, and treat the fries as a small side, not the main event. That usually saves the most calories.

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