Is there a healthier fast food option?

December 3, 2025 •

4 min read

According to a 2018 study, Americans' perceptions of fast food influence their consumption and obesity risk. The good news is, yes, there is a healthier fast food option, and making a smart choice is easier than you think if you know what to look for and what to avoid.

Quick Summary

This guide provides practical strategies for identifying and ordering more nutritious menu items at common fast-food chains, focusing on alternatives to traditionally unhealthy, high-calorie meals.

Key Points

Choose Grilled, Not Fried: Opt for grilled, baked, or steamed proteins to reduce calorie and fat intake significantly.
Customize Your Meal: Request sauces and high-fat items like cheese and mayo on the side, or omit them entirely to save hundreds of calories.
Reconsider Your Sides: Swap out french fries for more nutritious options like side salads, baked potatoes, or fruit cups.
Control Your Portions: Order smaller sizes or kid's meals to manage calorie intake more effectively.
Prioritize Customizable Restaurants: Chains like Chipotle and Subway that allow you to build your own meals are often the easiest places to find healthy, balanced options.
Verify Nutritional Information: Don't assume an item is healthy. Check the nutritional information online, especially for salads with creamy dressings or fried toppings.
Drink Water: Avoid high-sugar beverages like soda and sweetened tea, opting for water instead.

Navigating the Fast-Food Menu for Better Nutrition

For many people, fast food is a convenient and affordable necessity in a busy world. However, the typical fast-food meal—loaded with sodium, sugar, and saturated fat—is famously detrimental to long-term health. The secret to eating healthier is not to avoid fast food entirely, but to know how to navigate the menu for better choices. You can significantly reduce your meal's fat and calorie content by focusing on key strategies like choosing grilled over fried, controlling portion sizes, and customizing your order.

The Golden Rules for Healthier Fast Food

To make healthier decisions at the drive-thru or counter, keep these simple guidelines in mind:

Prioritize Grilled or Baked: Always choose grilled, baked, or steamed meats instead of fried or breaded options. For instance, a grilled chicken sandwich is almost always a better choice than a crispy chicken one.
Customize Your Order: Don't be afraid to make special requests. Ask for sauces and dressings on the side, hold the cheese, and load up on extra vegetables to boost your meal's nutritional value.
Opt for Smaller Portions: Avoid supersized or value meals. A standard-sized burger or a kid's meal can often provide a more reasonable calorie count.
Rethink Your Side and Drink: Skip the fries and soda. Choose a side salad with light dressing, fruit cups, or a plain baked potato. For your beverage, stick with water, unsweetened tea, or diet soda.
Build Your Own: Many fast-casual restaurants offer customizable bowls and salads. This allows you complete control over your ingredients, from lean proteins to whole grains and vegetables.

Comparison Table: Smart Swaps at Popular Chains


Instead of...	Try...	Fast Food Chain	Why It's Healthier
Double Cheeseburger	Single Hamburger (no cheese)	McDonald's	Fewer calories, less saturated fat.
Fried Chicken Breast	Grilled Chicken Breast	KFC	Significantly lower in fat and calories, higher in protein.
Steak Burrito (with sour cream)	Sofritas Burrito Bowl (light cheese, extra veggies)	Chipotle	Plant-based protein, more fiber, less saturated fat.
Large French Fries	Apple Slices	Wendy's	Reduces high fat, salt, and empty calories.
Creamy Chicken Noodle Soup	Broth-Based Chicken Noodle Soup	Panera Bread	Less saturated fat and fewer calories.
Extra-Crispy Chicken Sandwich	Grilled Chicken Sandwich	Chick-fil-A	Avoids deep-frying for lower calories and fat.

Healthier Options at Specific Restaurants

Chipotle

This fast-casual Mexican-inspired chain is a top contender for healthy fast food due to its customizable options and fresh ingredients. You can create a nutritious meal by opting for a burrito bowl or salad with plenty of vegetables, brown rice, black beans, and grilled chicken or sofritas. Guacamole, rich in healthy fats, is a great addition, but be mindful of portion sizes with higher-calorie additions like sour cream and cheese.

Subway

With its emphasis on fresh vegetables and customizable sandwiches, Subway can be a surprisingly healthy choice. To make a meal truly nutritious, opt for a six-inch sub on whole-grain bread and load it with veggies. Lean protein choices include oven-roasted turkey or chicken breast. A salad is also a fantastic low-carb, high-fiber alternative.

Panera Bread

Panera's menu offers several healthier options, including salads and broth-based soups. A Mediterranean Veggie sandwich or a Greek salad with chicken are solid, nutrient-rich choices. Remember to ask for dressing on the side and be mindful of high-sodium items. Their Greek Yogurt with Mixed Berries is also a good, high-protein breakfast choice.

Chick-fil-A

Beyond its famous fried chicken, Chick-fil-A offers grilled chicken nuggets and sandwiches, which are much lower in fat and calories. Pair your grilled chicken with the Kale Crunch Side or a Market Salad for a balanced meal. Always check the nutritional information for sauces, which can contain hidden calories and sugar.

Wendy's

Even at a traditional burger joint like Wendy's, healthier options are available. The Apple Pecan Chicken Salad is a good choice, especially with lighter dressing. Another excellent, filling option is a small chili, which is high in protein and fiber. You can also opt for a plain baked potato instead of fries.

Conclusion: Healthy Fast Food is About Mindful Choices

The perception that all fast food is unhealthy is outdated. While most standard menu items are high in calories, sodium, and fat, nearly every popular chain now offers options that can fit into a healthy diet. Making a healthier fast food choice is a matter of strategic ordering—prioritizing grilled over fried, loading up on vegetables, and being mindful of portion sizes and high-calorie condiments. By following these simple rules, you can enjoy the convenience of fast food without sacrificing your health goals. Remember to check nutritional information online before you go to stay on track. HelpGuide.org: Healthy Fast Food Options

Frequently Asked Questions

Fast-food salads can be healthy, but it depends on the ingredients. Many salads contain high-calorie items like fried chicken, bacon bits, cheese, and creamy dressings, which can make them as unhealthy as a burger. To ensure your salad is healthy, choose grilled chicken or a plant-based protein and opt for a vinaigrette or light dressing on the side.

At a burger restaurant, the healthiest option is often a single-patty hamburger with no cheese, extra vegetables, and a side salad or apple slices instead of fries. Choosing grilled chicken sandwiches or wraps is another good strategy to reduce fat and calories.

Yes, Taco Bell can be surprisingly healthy with the right customizations. Their 'Fresco Style' option replaces cheese and creamy sauces with fresh pico de gallo. Cantina Chicken bowls, soft tacos with grilled chicken, and bean burritos can be good choices, especially when you minimize high-fat toppings.

Reducing sodium can be challenging, but you can make a difference by asking for your food to be prepared without added salt. Limiting condiments, cheese, and processed meats also helps. Plan low-sodium meals for the rest of the day to balance out your intake.

No, many fast-food smoothies and juices are loaded with added sugar and calories, despite containing some fruit. It's best to check the nutritional information and stick to water, unsweetened tea, or plain coffee.

For a healthier fast-food breakfast, prioritize options with fiber and lean protein. Oatmeal without brown sugar, an Egg McMuffin without the muffin, or an egg white and veggie wrap are better choices than biscuits, pastries, or sausage-heavy meals.

While it is extremely difficult to make healthier choices at fast food places due to preservatives, high sodium, and refined ingredients, a single meal will not make you unhealthy if you have a generally balanced diet. However, preparing and eating food at home is always the most consistently healthy option.