What Fast Food Can I Eat Under 700 Calories? Smart Choices for Healthy Dining Out

October 13, 2025 •

5 min read

According to the CDC, over a third of US adults consume fast food on any given day. With many meals easily exceeding 1,000 calories, it can be challenging to manage intake, but this guide reveals exactly what fast food can I eat under 700 calories to help you stay on track with your nutritional goals.

Quick Summary

It is possible to enjoy fast food while maintaining your calorie goals by making informed choices. Look for grilled proteins, healthy sides, and customize your orders to stay within a 700-calorie limit at popular restaurant chains like Chipotle, Chick-fil-A, Taco Bell, and McDonald's.

Key Points

Grill Over Fry: Opt for grilled chicken or other lean meats instead of fried versions to save hundreds of calories.
Downsize Your Meal: Choosing a smaller sandwich or a kid's meal can significantly reduce your total calorie intake.
Customize Your Order: Ask for lighter condiments, skip the cheese, and load up on fresh vegetables to cut calories and fat.
Swap Your Side: Replace fries or onion rings with healthier sides like a fruit cup, side salad, or chili.
Prioritize Water: Avoid sugary sodas and shakes, which often contain more than half the calories of your meal.
Use Nutritional Info: Check the restaurant's website or app to find the most accurate calorie counts before you order.
Build a Bowl at Chipotle: Create a custom bowl with lean protein, veggies, and salsa for a balanced and filling meal under 700 calories.

Navigating Fast Food Menus for a Lower-Calorie Meal

Eating fast food doesn't have to sabotage your diet. The key is shifting your mindset from automatically ordering high-calorie combo meals to being a strategic, custom orderer. By focusing on smart substitutions and utilizing a restaurant's nutritional information, you can find satisfying and surprisingly healthy options under 700 calories at nearly any major chain. The primary goal is to prioritize lean protein and vegetables while minimizing fried items, creamy sauces, and sugary drinks.

Key Strategies for Ordering

Choose Grilled Over Fried: This is one of the most impactful changes you can make. Opting for grilled chicken instead of crispy or fried versions can save hundreds of calories and grams of saturated fat.
Right-Size Your Portion: Resist the temptation of a value or supersized meal. Many chains offer smaller or kid's-sized versions of burgers, fries, and wraps that fit easily into a calorie budget.
Customize Your Order: Don't be afraid to ask for modifications. Hold the mayo, skip the cheese, and request extra lettuce, tomatoes, and onions. Sauces and dressings should be ordered on the side so you can control the amount.
Swap Your Sides Wisely: Replace calorie-dense sides like french fries and onion rings with a side salad (with light dressing on the side), a fruit cup, or a plain baked potato.
Drink Smart: Sugary sodas and milkshakes can add hundreds of empty calories. Stick to water, diet soda, or unsweetened tea to hydrate without derailing your diet.

Specific Menu Recommendations Under 700 Calories

Here are some examples of what you can order at popular fast-food restaurants to keep your meal under 700 calories:

Chipotle Mexican Grill: A burrito bowl with chicken or sofritas, brown rice, black beans, fajita veggies, and fresh tomato salsa is a hearty and balanced meal that often clocks in around 500-600 calories. Avoid high-calorie add-ons like sour cream, cheese, and queso to keep it light. The extra fajita veggies add flavor and nutrients without significant calories.
Chick-fil-A: The Grilled Chicken Sandwich is a classic, satisfying option at 390 calories. Another excellent choice is the Market Salad with grilled chicken and a light dressing, which is 550 calories. The 8-count Grilled Nuggets are just 130 calories and a great lean protein source.
Taco Bell: A Bean Burrito ordered “Fresco Style” (removing the cheese and creamy sauces and adding pico de gallo) is a filling vegetarian option around 380 calories. A simple Crunchy Taco is only 170 calories, allowing you to have two for a total of 340 calories. The Cantina Chicken Power Bowl is another excellent choice at 480 calories.
Subway: A 6-inch Oven-Roasted Turkey sub on multigrain bread with all the veggies is a classic healthy choice at just 280 calories before condiments. Opt for a low-fat dressing or vinegar instead of mayo. The Veggie Delite sub is even lighter at 210 calories for a 6-inch.
McDonald's: A classic Hamburger is a modest 250 calories. Pair it with a side salad (with light dressing on the side) and a water for a meal under 500 calories. An Egg McMuffin is a great breakfast choice at 310 calories. For dinner, a 6-piece Chicken McNuggets (270 calories) with a side salad makes a solid, low-calorie combo.

A Calorie Comparison Table: Smart Swaps

Knowing the difference between a high-calorie and low-calorie option can help you make an informed decision. This table shows how simple swaps impact your meal.


High-Calorie Meal Option	Estimated Calories	Smart, Lower-Calorie Swap	Estimated Calories
Big Mac (McDonald's)	550	Hamburger with side salad	~320
Chicken Caesar Salad with Crispy Chicken (Wendy's)	690	Half Apple Pecan Chicken Salad	410-530
Spicy Chicken Sandwich Combo (Wendy's)	>1000	Crispy Chicken Sandwich with Small Chili	~500
Quesarito Burrito with Steak (Taco Bell)	650	Cantina Chicken Bowl	480
Subway Foot-long Sub	>500	6-inch Subway Sub (Turkey Breast)	280
Extra Crispy Chicken Breast (KFC)	530	Kentucky Grilled Chicken Breast with green beans	235

The Best Low-Calorie Sides and Drinks

Sides and beverages can make or break your calorie budget. When ordering, consider these healthier alternatives:

Baked Potato: A plain baked potato is a hearty side that provides fiber and potassium with minimal fat. Use limited butter or opt for chili on top for extra protein.
Side Salad: A side salad loaded with fresh vegetables is a great addition. Ask for the dressing on the side and use it sparingly, or opt for a vinaigrette.
Fruit Cups or Apple Slices: Many restaurants now offer fruit as a side or dessert. This provides vitamins and fiber for a guilt-free finish.
Chili: At Wendy's, a small chili is a flavorful, protein-rich option that is much lower in calories than fries.
Beverages: Your best bet is always water, but unsweetened iced tea or a diet soda can also be a zero-calorie accompaniment. Avoid sugary lemonades, sodas, and shakes, which often contain excessive calories.

How to Read Nutrition Information

Before you head to the drive-thru, utilize the nutritional information available online. Almost all major fast-food chains provide detailed nutritional guides on their websites, or in-app. Planning your order ahead of time helps prevent impulse buys of high-calorie items. Look for meals that are high in protein and fiber, as these will keep you feeling full longer. Pay attention to sodium levels, as fast food is notoriously high in salt. You can often request less salt on meat patties or fries to reduce your intake. For salads, always check the calories for toppings and dressing separately, as they can quickly add up.

Conclusion: Making Smart, Informed Choices

With a little preparation and strategy, it is entirely possible to enjoy fast food while sticking to a 700-calorie limit. The key is to be a selective consumer, prioritizing healthier ingredients like grilled proteins and fresh vegetables over fried and heavily processed items. By customizing your meals and making wise choices about sides and drinks, you can fit fast food into a balanced and healthy diet without sacrificing your nutritional goals. Remember, knowledge is power when it comes to eating out, so take advantage of the information readily available to you. A single, high-calorie meal does not define your diet, but consistent, mindful decisions will help you reach your health and fitness targets over time.

For more details on healthy fast food, consider resources like HelpGuide.org, which offers comprehensive tips on ordering at various restaurants.

Frequently Asked Questions

Chains like Chipotle, Chick-fil-A, Taco Bell, and Subway are generally noted for having some of the best healthy, low-calorie fast-food options because they offer customizable meals with a focus on fresh ingredients and lean proteins.

Yes, but you will need to be very mindful of portion size. Choosing a small or kid's size fry and pairing it with a very low-calorie entree, like a plain hamburger or grilled chicken nuggets, is the best approach.

Good choices include McDonald's Egg McMuffin (310 calories), Dunkin's Egg and Cheese Wake-up Wrap (150 calories), or Starbucks Egg White & Roasted Red Pepper Egg Bites (170 calories).

No, you must be cautious with salads. Some fast-food salads, especially those with fried chicken, bacon, cheese, or creamy dressings, can be higher in calories and fat than a burger. Always check the nutritional information and opt for grilled protein and light vinaigrette dressing on the side.

At Chipotle, build a burrito bowl instead of a burrito with a tortilla. Add your choice of protein, black beans, fajita veggies, and salsa, while limiting high-calorie additions like cheese, sour cream, and guacamole.

High-calorie culprits include mayonnaise, creamy dressings (like ranch), and special sauces. Opt for lighter alternatives like mustard, hot sauce, or a light vinaigrette, and always ask for them on the side to control the amount you use.

Yes, but stick to a single-patty, standard hamburger, or a junior-sized version. Avoid double and triple burgers with extra cheese and bacon. Pair it with a side salad or a fruit cup instead of fries.