What fast-food has the lowest fat content? Your guide to smarter choices

January 13, 2026 •

4 min read

A 6-inch Turkey Breast sandwich from Subway contains as little as 3 grams of fat. With many popular chains offering lighter menu items, finding out what fast-food has the lowest fat content is easier than you think, empowering you to make healthier choices without sacrificing convenience.

Quick Summary

Many fast-food chains now offer low-fat alternatives like grilled chicken sandwiches, fresh salads, and 'Fresco style' tacos. Smart substitutions and customizations can dramatically lower the fat content of your meal, making it possible to eat mindfully while on the go.

Key Points

Subway Customization: Subway is a top choice, with options like the Oven Roasted Turkey and Veggie Delite subs being naturally low in fat.
Grilled is Best: At chains like Chick-fil-A and Wendy's, always choose grilled protein options, such as grilled chicken sandwiches and wraps, over their fried counterparts.
Go "Fresco Style": At Taco Bell, ordering any item "Fresco style" is the easiest way to cut fat by replacing cheese and creamy sauces with fresh pico de gallo.
Dressings on the Side: Salads can be deceptive; always ask for low-fat vinaigrette dressings on the side to control the fat content.
Choose Healthier Sides: Opt for low-fat sides like a fruit cup, plain baked potato, or a simple side salad instead of french fries.
Control Condiments: Skip high-fat condiments like mayonnaise and creamy sauces. Utilize mustard, salsa, or vinegar for flavor instead.
Use Nutrition Info: Take advantage of online nutrition calculators to check the exact fat content of your customized meal before ordering.

Finding healthy, low-fat options in a fast-food environment can seem like a daunting task, but it is achievable with the right knowledge. While many fast-food items are laden with unhealthy fats from frying and creamy sauces, an increasing number of restaurants are expanding their menus to include more nutritious alternatives. By focusing on customization and making smart swaps, you can enjoy a satisfying meal that aligns with your low-fat goals.

Top Low-Fat Fast-Food Options

Certain chains have consistently proven to be better choices for low-fat eating, primarily because they offer alternatives to fried foods and high-fat condiments. The following are some of the most reliable options for reducing your fat intake while eating out.

Subway

Subway is a top contender for low-fat fast food due to its high level of menu customization. The 'Fresh Fit' menu offers several sandwiches under 400 calories and low in saturated fat. A 6-inch Oven Roasted Turkey sandwich on nine-grain wheat bread is a particularly lean choice, containing only 3 grams of fat. For a meat-free alternative, the Veggie Delite provides a fresh, low-fat meal, especially when avoiding creamy sauces. You can further reduce fat by loading up on fresh vegetables and opting for a low-fat vinaigrette dressing or mustard instead of mayonnaise. Their salads are also a great low-carb alternative to a sandwich, offering a customizable base of fresh greens.

Chick-fil-A

While famous for its fried chicken, Chick-fil-A also offers excellent low-fat choices. The Grilled Chicken Sandwich is a significant upgrade from its fried counterpart, providing a lean protein source. A side of their Kale Crunch Salad, made with kale, cabbage, and almonds, has just 12 grams of fat and 170 calories. Even better, you can opt for the 8-count Grilled Nuggets, which offer a great source of lean protein with minimal fat. Pair any grilled item with a Fruit Cup or a simple side salad to complete a healthy meal.

Taco Bell

This might be a surprising entry, but Taco Bell is a low-fat champion if you know how to order. Their 'Fresco style' modification is the key to cutting fat and calories. By asking for any item to be made 'Fresco style,' all cheese, creamy sauces, and sour cream are replaced with fresh pico de gallo. A Steak Fresco Soft Taco, for example, has only 4 grams of fat. Opting for bean burritos or veggie bowls can also provide a filling, high-fiber, and low-fat meal.

Wendy's

Beyond the burgers, Wendy's has several low-fat items worth considering. The Grilled Chicken Wrap is a solid choice, combining lean chicken with fresh greens. For a heartier meal, their chili is packed with protein and fiber and is relatively low in fat. A plain baked potato is another great side option that provides potassium and fiber without added fat. For those craving a salad, choose an option like the Apple Pecan Chicken Salad but ask for light dressing on the side to control your intake.

Customizing Your Order for Lowest Fat

One of the most effective strategies for minimizing fat at any fast-food restaurant is customization. Here are some actionable tips:

Opt for grilled protein over fried. Grilled chicken is almost always a lower-fat choice than fried or breaded alternatives.
Load up on fresh vegetables. Ask for extra lettuce, tomatoes, onions, and other fresh produce to boost nutrients and volume.
Choose vinaigrette dressings. Avoid creamy dressings like ranch or Caesar, which are high in fat. Use a light vinaigrette sparingly or ask for it on the side.
Skip or limit high-fat condiments. Mayonnaise, creamy sauces, and excessive cheese are major fat contributors. Use mustard or salsa instead.
Select healthier sides. Pass on fries and onion rings in favor of a side salad, fruit cup, or baked potato.

Fast Food Low-Fat Comparison


Item	Restaurant	Calories	Fat (g)	Protein (g)
6" Oven Roasted Turkey Sub	Subway	270	4	22
Grilled Chicken Sandwich	Chick-fil-A	390	11	28
Steak Fresco Soft Taco	Taco Bell	150	4	10
Grilled Chicken Wrap	Wendy's	270	9	20
Veggie Delite Sub (6")	Subway	200	2	10
Small Chili	Wendy's	170	7	15

Navigating the Menu Mindfully

Even with the healthiest options, portion size and overall caloric intake remain crucial. Many chains offer nutrition calculators on their websites, which allow you to see the exact breakdown of your customized order. Taking a moment to check these details can help you stay on track with your dietary goals. Be mindful of sneaky sources of fat, such as toppings and sauces that may be applied generously, and always ask for dressings on the side.

Conclusion

In conclusion, finding low-fat fast-food is entirely possible with a bit of research and smart ordering. Chains like Subway, Chick-fil-A, Taco Bell, and Wendy's offer excellent options for reducing fat content without sacrificing convenience. The key takeaway is to choose grilled over fried, customize your meal to minimize high-fat ingredients like cheese and creamy sauces, and opt for healthier sides. By making informed choices, you can enjoy fast food while maintaining a healthier lifestyle. For more information on making nutritious choices at fast-food restaurants, consult reliable resources like the Mission:Cure guide to low-fat options.

Frequently Asked Questions

Subway is often cited for having some of the lowest fat options due to its highly customizable menu of subs and salads, allowing customers to build meals with lean protein and plenty of vegetables.

The best strategy is to order items 'Fresco style.' This automatically replaces any cheese, sour cream, or creamy sauces with fresh, low-fat pico de gallo.

Not always. While the salad base is low in fat, creamy dressings, bacon bits, and crunchy toppings can drastically increase the fat content. To keep it low-fat, choose a vinaigrette dressing and ask for it on the side.

Yes, a grilled chicken sandwich is a reliably low-fat protein option at most fast-food chains when compared to their fried or breaded alternatives. Just be sure to limit or skip the high-fat sauces and spreads.

Great low-fat side options include fruit cups, side salads (with light dressing), and plain baked potatoes. These provide nutrients and fiber without the high fat found in fried sides.

A standard fast-food hamburger typically has a higher fat content than a grilled chicken sandwich. For instance, a regular cheeseburger has more calories and fat than many grilled chicken options.

You should avoid deep-fried items, creamy sauces (like ranch, mayo), excessive cheese, bacon, and high-fat appetizers such as fries or onion rings.

No. While bean-based items or veggie patties can be lower in fat, some vegetarian fast-food items, such as fried veggie burgers or those loaded with cheese, can still be high in fat. It's important to check the nutritional information.