Understanding the 'Unhealthy' Label at A&W
When evaluating if A&W is unhealthy, it is crucial to move beyond a simple yes or no. Like most fast-food chains, A&W's menu offers a spectrum of items, from highly processed, calorie-dense foods to relatively lighter options. The overall nutritional quality of a meal largely depends on individual choices regarding the main dish, sides, and beverages. Critical factors to consider include high calorie counts, excessive sodium, and significant amounts of saturated fat and added sugars found in many popular menu selections.
The Burgers: A Mix of Pros and Cons
Burgers are a staple of the A&W menu, and their nutritional value varies considerably. Smaller, simpler burgers like the classic Hamburger can be a moderate choice, while larger, more loaded options pose a greater health concern due to higher levels of sodium and fat. For example, the US A&W cheeseburger contains 1151 mg of sodium, nearly half of the daily recommended intake for an adult. Larger offerings such as the Double Cheeseburger and specialty burgers with multiple patties, bacon, and extra cheese can push calorie and saturated fat counts to exceptionally high levels. In contrast, some A&W locations offer a veggie burger, which can be a healthier, plant-based alternative. For those watching their intake, opting for a single patty and customizing toppings can make a significant difference.
The Sides: High in Sodium and Calories
Side orders at A&W often contribute substantially to a meal's total calorie, fat, and sodium content. While Canadian A&W French fries have a more moderate sodium count compared to their onion rings, both are still fried and contain considerable calories. For example, Canadian onion rings add 520 calories to a meal and have almost double the sodium of the fries. The US A&W onion rings are listed at 350 calories per order. Even sides like Cheese Curds can carry a surprising amount of calories and fat, reaching 570 calories for one order. Making conscious side choices, like forgoing a side or opting for a side salad, is one of the most effective ways to lower the unhealthiest aspects of an A&W meal.
The Beverages and Desserts: A Sugar Trap
One of the most defining and potentially unhealthy aspects of A&W is its signature root beer and its creamy desserts. A single 12 fl oz A&W Root Beer contains a shocking 43 grams of sugar and 160 calories, accounting for 86% of the daily value for added sugars. Larger sizes and floats will increase this dramatically. Milkshakes, root beer freezes, and other desserts are also extremely high in sugar and calories. A regular-sized Canadian root beer shake contains 89 grams of sugar. However, A&W offers zero-sugar root beer options, which can be a good compromise for those who enjoy the flavor without the added calories and sugar. Water remains the healthiest beverage choice.
Healthy Choices Exist
While some menu items are undoubtedly unhealthy, it is possible to eat at A&W while being mindful of your health. Smarter choices focus on lean protein, fresh vegetables, and reducing added sugar and sodium intake.
Here are some strategies for healthier ordering:
- Prioritize lean protein: Opt for the Grilled Chicken Sandwich or the Veggie Burger where available.
- Customize your burger: Order a simple single burger and ask for a lettuce wrap instead of a bun.
- Rethink the sides: A side salad, if offered, is the best choice. Alternatively, share a side of fries to control portion size.
- Choose diet drinks: Go for the Zero Sugar Root Beer or unsweetened iced tea instead of the full-sugar versions.
- Avoid desserts: The high sugar and calorie content of shakes, floats, and sundaes can derail your health goals. Consider a fresh fruit cup instead.
A&W Nutritional Comparison Table
Here is a comparison of selected menu items to highlight the nutritional differences.
| Item | Calories | Total Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Hamburger (US) | 342 | ~22 | ~7 | 568 |
| Cheeseburger (US) | 398 | 21 | 7 | 1151 |
| Original Bacon Double Cheeseburger (US) | 647 | ~42 | ~16 | ~1500 |
| Grilled Chicken Sandwich (US) | 401 | ~15 | ~5 | ~1000 |
| 12 fl oz Root Beer (US) | 160 | 0 | 0 | 85 |
| 12 fl oz Diet Root Beer (US) | 0 | 0 | 0 | ~70 |
Note: Nutritional values can vary by location and are subject to change. Always check the official A&W nutrition guide for the most accurate information.
Conclusion
Is A&W unhealthy? The answer depends entirely on your choices. While many of the most iconic A&W meals—featuring large burgers, fried sides, and sugary root beer—are high in calories, sodium, and fat, the menu also contains healthier options. By choosing grilled items, smaller portions, and avoiding or modifying high-sugar and high-fat items, it's possible to enjoy an occasional meal at A&W as part of a balanced diet. Ultimately, conscious decision-making, portion control, and moderation are key to managing the health impact of any fast-food experience.
For a detailed overview of nutritional information, consult the official A&W website [web.aw.ca/en/our-values].
