Navigating the Menu for Healthier Choices
Eating healthily at a fast-food restaurant like Five Guys might seem like a contradiction, but the key lies in customization. With a menu built around fresh, high-quality ingredients, you can make informed choices to create a meal that aligns with your nutritional goals without sacrificing taste. The strategy is simple: opt for smaller sizes, build your own meal with vegetable toppings, and reconsider high-fat extras.
The 'Little' Burger Advantage
At Five Guys, a 'little' burger is not small in flavor, but it is a significant step towards a healthier meal. It comes with a single patty instead of the standard two, immediately cutting a substantial amount of calories, fat, and sodium. For example, a standard hamburger contains 700 calories, while a Little Hamburger has 480 calories. By starting with a Little Hamburger, you establish a much lower calorie baseline that you can then build upon with healthier toppings.
Bunless and Wrapped: The Low-Carb Route
For those on a low-carb or keto diet, or simply looking to reduce their carb intake, Five Guys offers excellent bunless options. You can order any burger, hot dog, or sandwich without the bun and have it served in a foil-lined bowl or wrapped in lettuce. This simple modification can save you nearly 40 grams of carbohydrates. The bowl option is less messy and allows for a more creative assembly of your chosen toppings.
Veggie Sandwiches and Low-Calorie Toppings
The Veggie Sandwich is arguably one of the healthiest choices on the entire Five Guys menu, especially if you skip the cheese and mayo. It's not a veggie patty, but a grilled medley of onions, mushrooms, and green peppers served on a toasted bun with lettuce and tomato. For any burger or hot dog, loading up on the extensive list of fresh vegetable toppings is a smart move. Many of these are free and add flavor, texture, and nutrients with minimal calories. Healthy toppings include:
- Grilled or fresh onions
- Grilled mushrooms
- Green peppers
- Jalapeño peppers
- Lettuce
- Tomatoes
- Pickles
- Relish
Limiting High-Calorie Condiments
While a variety of condiments are available, some are healthier than others. Ketchup and BBQ sauce contain added sugar, while mayonnaise, bacon, and cheese significantly increase fat and calorie counts. For a healthier option, stick to mustard, hot sauce, or just enjoy the flavor of the fresh vegetable toppings. If you're on a keto diet, mayonnaise is a high-fat, low-carb option, but for overall calorie control, it's best used sparingly.
Comparison of Healthy Five Guys Options
To help you visualize your choices, here is a comparison of some healthier and less healthy menu items. Note that figures are approximate and can vary based on toppings.
| Item | Calories | Carbs | Fat | Sodium |
|---|---|---|---|---|
| Bunless Little Hamburger | ~220 | 0g | ~17g | ~50mg |
| Little Hamburger | ~480 | ~39g | ~26g | ~380mg |
| Bunless Cheeseburger | ~580 | 1g | ~46g | ~720mg |
| Veggie Sandwich | ~280 | ~60g | ~15g | ~1040mg |
| Regular Hamburger | ~700 | ~40g | ~40g | ~430mg |
| Bacon Cheeseburger | ~920 | ~40g | ~62g | ~1310mg |
| Little Fries | ~526 | ~72g | ~23g | ~531mg |
The Verdict on Fries
Five Guys' signature fries, cooked in peanut oil, are known for their generous portion sizes and flavor. However, even a 'little' size contains over 500 calories and significant fat and sodium. While a small portion can be enjoyed as a treat, the healthiest option is to either skip them entirely or share a small order with friends to manage portion size. For a no-carb, no-fat alternative, don't forget the free peanuts provided while you wait. They are high in fat but offer a good source of protein and healthy fats.
Conclusion
Five Guys' customizable menu makes healthier eating achievable, even at a fast-food joint. The best approach is to start with a "little" sized burger or a bunless option, pile on the fresh and grilled vegetable toppings, and avoid high-calorie condiments like mayonnaise and cheese. For a truly healthy meal, consider skipping the fries or sharing a small portion. By making these simple swaps, you can enjoy a satisfying Five Guys meal that won't derail your diet. It all comes down to controlling portion size and making smart choices from the wide variety of toppings available. This approach proves that mindful eating is possible anywhere, with a little strategic ordering. The official Five Guys Nutrition Information is an excellent resource to guide your choices.
Frequently Asked Questions
Q: What is the lowest-calorie option at Five Guys?
A: The Veggie Sandwich, ordered without cheese or mayonnaise, is the lowest-calorie item on the menu, containing around 280 calories.
Q: Can I get a bunless burger at Five Guys?
A: Yes, you can order any burger bunless. It will be served in a bowl or lettuce wrap, which is an excellent option for low-carb or keto diets.
Q: Are the fries at Five Guys gluten-free?
A: Yes, Five Guys fries are cooked in 100% refined peanut oil and no other gluten-containing items are fried in the same oil, making them gluten-free. However, there is a risk of cross-contamination from other menu items.
Q: What toppings should I choose for a healthier burger?
A: Prioritize fresh and grilled vegetables like lettuce, tomatoes, onions, green peppers, and mushrooms. Hot sauce and mustard are also low-calorie choices.
Q: What should I avoid when trying to eat healthy at Five Guys?
A: Avoid high-calorie and high-sodium items like the regular-sized burgers, bacon, cheese, mayonnaise, and large portions of fries.
Q: Is the milkshake a good option for a healthier treat?
A: No, Five Guys milkshakes are very high in calories and sugar. A coffee milkshake without any mix-ins is the lowest-calorie shake, but it is still a very indulgent treat.
Q: What is the healthiest drink option?
A: Plain water is the healthiest and most hydrating option. Unsweetened iced tea is also a zero-calorie, zero-sugar alternative.
