Guide: What is the healthiest fast-food to eat?

October 9, 2025 •

3 min read

The average adult consumes over 800 calories per fast-food meal, often underestimating the true count. With smarter choices, it's possible to find what is the healthiest fast-food to eat without compromising your diet goals, proving that convenience doesn't have to mean unhealthy eating.

Quick Summary

This guide provides expert advice on making healthier fast-food choices. It covers menu strategies like customizing orders and opting for grilled items, along with specific dietitian-recommended meals at popular restaurants.

Key Points

Opt for grilled, not fried: Choosing grilled chicken sandwiches or nuggets over fried versions dramatically reduces calories and unhealthy fats.
Prioritize portion control: Order smaller-sized items or split a meal to avoid consuming excessive calories in one sitting.
Customize your order: Request less cheese and sauces, and load up on fresh vegetables to boost nutrients and reduce calories.
Don't assume salads are always healthy: Watch out for high-calorie dressings and toppings, which can make some fast-food salads less healthy than other items.
Focus on lean protein and fiber: Build meals around lean protein sources like chicken, beans, or turkey, and fill up with vegetables and whole grains for sustained energy.
Drink water, not sugar: Choose water, unsweetened tea, or diet soda over sugary beverages to cut down on empty calories.
Check nutritional information: Take advantage of online and in-store nutritional guides provided by most restaurants to make informed decisions before you order.

Navigating a fast-food menu can feel like a minefield for anyone trying to eat healthy. The typical options—deep-fried items, sugary drinks, and heavy sauces—are often loaded with calories, saturated fat, and sodium. However, with a little know-how, it's possible to make satisfying and nutritious choices even on the busiest days. The key is to shift your mindset from simply avoiding fast food to making the best selections available.

The Basics of Healthy Fast Food Choices

Making an informed decision starts with understanding a few core principles. These strategies will help you cut down on unnecessary calories, fat, and sodium, regardless of which fast-food chain you visit.

Go for Grilled, Not Fried

This is one of the most effective and straightforward rules. Items labeled 'crispy' or 'extra-crispy' are fried, while 'grilled' or 'roasted' are healthier preparations. Choosing a grilled chicken sandwich over a fried one can save you hundreds of calories and a significant amount of fat.

Focus on Portion Control

Fast-food portions have grown over time, and supersizing is a major culprit for excessive calorie intake. Opt for smaller sizes, like a regular or kid's size burger, or choose a 6-inch sub instead of a footlong. Sharing a meal with a friend is another excellent strategy for portion control.

Customize Your Order

Don't be afraid to make substitutions. Most fast-food places are happy to accommodate requests. This is where you can significantly improve the nutritional profile of your meal.

Skip high-fat toppings like mayo, bacon, and cheese.
Load up on fresh vegetables, such as extra lettuce, tomato, and onions.
Ask for sauces and dressings on the side to control the amount you use.
Consider a lettuce wrap instead of a bun for burgers.

Be Wary of "Healthy" Sounding Salads

A salad isn't always the healthiest option on the menu. High-calorie, high-fat dressings, as well as toppings like fried chicken, bacon bits, and cheese, can make a salad more calorific than a simple burger. Always opt for grilled protein and a low-fat vinaigrette or dressing on the side.

Drink Smart

Sugary sodas, sweetened iced teas, and milkshakes are major sources of empty calories. Choose water, unsweetened tea, or diet soda instead to save hundreds of calories.

Healthiest Menu Options at Popular Chains

Even major fast-food chains now offer healthier items. Here are some dietitian-recommended choices:

Chick-fil-A: Opt for the 8-count Grilled Nuggets or the Market Salad with a light vinaigrette. The Kale Crunch Side is also a nutritious choice.
Panera Bread: The Mediterranean Veggie Sandwich on whole-grain bread is a great plant-based option, as is the hearty Turkey Chili.
Chipotle: A Burrito Bowl with chicken or sofritas, brown rice, black beans, fajita veggies, and salsa is a highly customizable and nutritious meal.
Subway: Stick to a 6-inch Oven-Roasted Turkey or Veggie Delite sub on multigrain bread, loaded with extra vegetables and mustard instead of mayo.
Taco Bell: Ordering 'Fresco style' replaces high-fat dairy with fresh salsa, making items like the Chicken Soft Taco or Bean Burrito much lighter.
Wendy's: The Grilled Chicken Wrap is a solid choice, and the Plain Baked Potato is a good, low-fat side.

Comparison of Healthier Fast-Food Choices

To illustrate the nutritional differences, let's compare some healthier choices across popular restaurants. Note that nutritional values can vary slightly by location and preparation, so it's always best to check the restaurant's website for the most accurate information.


Item	Restaurant	Calories	Fat (g)	Protein (g)
8-ct Grilled Nuggets	Chick-fil-A	130	3	25
6" Oven-Roasted Turkey	Subway	270	4	22
Chicken Burrito Bowl	Chipotle	360	9	41
Veggie Delite Sandwich	Subway	210	3	10
Jr. Hamburger	Wendy's	285	11	13

Conclusion: Making Informed Decisions on the Go

Finding what is the healthiest fast-food to eat isn't about finding a single perfect meal, but rather about developing a strategy for making better choices consistently. Start by prioritizing lean protein, whole grains, and plenty of vegetables while being mindful of portion sizes and high-calorie condiments. Customizing your order is a powerful tool to take control of your meal's nutritional content. By applying these simple strategies, you can enjoy the convenience of fast food without derailing your diet or health goals. For more in-depth nutritional information, always consult the restaurant's official website.

This article provides general guidance. Individual nutritional needs may vary, and it's recommended to consult a registered dietitian for personalized advice.

Here are some of the healthiest fast-food items available across popular chains, according to dietitians. For more specific examples and nutritional details, resources like Everyday Health can be very useful.

Frequently Asked Questions

To make healthier choices, prioritize grilled or roasted items over fried ones, control your portion sizes by ordering smaller meals, and customize your order by asking for less cheese and sauce and more vegetables.

No, not always. Many fast-food salads come loaded with high-calorie, high-fat dressings, fried toppings, and cheese, which can result in more calories than a basic burger. It's important to check the nutritional information.

Instead of fries, opt for a side salad with light dressing, apple slices, a plain baked potato, or steamed vegetables like green beans.

You can reduce sodium by avoiding processed meats and bacon, skipping extra cheese, and asking for sauces and dressings on the side to use sparingly.

Yes, some breakfast options can be relatively healthy. Look for items like the Egg McMuffin, Egg White Grill from Chick-fil-A, or Starbucks' Spinach, Feta, & Egg White Wrap, which offer a good balance of protein and are lower in fat than biscuits or pastries.

Yes, it is possible to incorporate fast food into a weight loss plan. The key is moderation and making smart, informed choices. By focusing on smaller portions, lean protein, and plenty of vegetables, you can find options that fit your calorie goals.

To balance your meal, ensure it contains a lean protein source (grilled chicken), fruits or vegetables (side salad, fruit cup), and whole grains (whole wheat bun or brown rice). Look for options that combine these elements.