What fast food is 400 calories? Your guide to navigating low-calorie options

November 7, 2025 •

5 min read

According to a 2022 study, approximately half of Americans eat fast food at least once a week, making savvy menu choices crucial for managing health goals. But navigating the drive-thru to find meals that won't derail your diet can be a challenge. This guide will help you understand what fast food is 400 calories or less and how to customize orders for a healthier outcome.

Quick Summary

Many fast-food chains offer tasty options around or below 400 calories, including smaller burgers, grilled chicken sandwiches, and customizable bowls. The key to maintaining a balanced diet while eating out lies in smart customization and portion control.

Key Points

Mindful Customization: Look for ways to modify fast-food orders, such as asking for grilled chicken instead of fried, or ordering 'Fresco Style' at Taco Bell, to reduce calories and unhealthy fats.
Check Nutrition Information: Utilize the nutrition calculators available on most fast-food apps and websites to track calories and make informed decisions before ordering.
Prioritize Grilled and Lean Protein: Focus on options featuring grilled chicken, lean beef patties, or plant-based proteins like beans to increase your meal's protein content without excess calories.
Smart Side Swaps: Replace high-calorie side items like French fries with healthier alternatives such as apple slices, side salads, or chili.
Avoid Sugary Drinks: Choose water or diet sodas over high-calorie soft drinks, milkshakes, and sugary specialty beverages to significantly cut down on calories.
Embrace Customization at Chains Like Chipotle and Subway: Take advantage of restaurants that allow you to build your own meal, enabling precise control over ingredients and portion sizes.

Balancing a busy lifestyle with healthy eating can be tough, and fast food is often the default choice when time is short. The good news is that with a little knowledge, you can find satisfying and surprisingly healthy meals that fit within a calorie-conscious diet. Aiming for around 400 calories per meal is a great benchmark for those looking to manage their weight or simply make more mindful choices on the go. This guide will break down specific options at some of the most popular fast-food chains, along with tips for smart ordering.

Fast Food Chains with Low-Calorie Options

McDonald's: Beyond the Big Mac

McDonald's offers several items that fit comfortably within the 400-calorie range. The classic McChicken sandwich, for instance, is famously just 400 calories. For breakfast, the Egg McMuffin is a great choice at 310 calories, offering a solid protein start to your day. A standard Hamburger is an even lighter option at 250 calories. When ordering, opt for a side of apple slices instead of a small order of fries to keep the meal light.

McChicken Sandwich: 400 calories
Egg McMuffin: 310 calories
Hamburger: 250 calories
Small Latte: 140 calories

Chick-fil-A: Prioritizing Grilled Protein

Chick-fil-A is well-regarded for its grilled options. The Grilled Chicken Sandwich is a standout at just 390 calories. For a lighter meal, consider the 8-count Grilled Chicken Nuggets, which clock in at around 200 calories. You can pair these with the Kale Crunch Side for a dose of vegetables or a Fruit Cup for natural sweetness. The Cool Wrap is another excellent choice for a filling meal at 350 calories.

Subway: The Ultimate in Customization

Subway is an easy win for calorie-conscious diners due to its high degree of customization. A 6-inch Turkey Breast sandwich on 9-Grain Wheat bread is only 280 calories before cheese and sauces. By loading up on fresh veggies and using a low-fat dressing or skipping mayo, you can create a filling meal well under 400 calories. Another great option is a Veggie Delite Salad, which offers high fiber and volume for minimal calories.

Burger King: Junior Sized and Satisfying

Burger King has multiple options that hit the mark. The Whopper Jr. is a classic choice at 330 calories. If you want a bit more, the Double Cheeseburger hits exactly 400 calories. The Spicy Crispy Chicken Jr. is another flavorful option at 390 calories. To keep your meal light, consider pairing a smaller sandwich with a side salad instead of fries.

Taco Bell: Fresco Style and Power Bowls

Taco Bell's menu is highly modifiable, and ordering 'Fresco Style' is a simple hack to reduce calories by replacing creamy sauces and cheese with fresh pico de gallo. A single Crunchy Taco, for example, is only 170 calories. For a more substantial meal, a Cantina Chicken Power Bowl can be customized to stay around the 400-calorie mark. The Veggie Power Bowl is 420 calories, but can be modified. A Burrito Supreme with chicken can be around 400 calories as well.

Wendy's: Burgers, Chili, and Wraps

Wendy's offers several options under 400 calories. Their Double Stack burger is a solid 400 calories, while the Jr. Cheeseburger Deluxe is 340 calories. A small bowl of their famous Chili is under 250 calories and provides a warm, protein-packed, and high-fiber meal. For a chicken option, a Grilled Chicken Wrap is a great low-calorie choice.

Chipotle: Custom Bowls for Maximum Control

Chipotle's build-your-own model is perfect for controlling calorie intake. A simple bowl with grilled chicken, fajita veggies, and fresh salsa is a great starting point. Adding black beans and lettuce keeps the calorie count low while boosting fiber. A registered dietitian suggests a chicken bowl with double fajita veggies, corn salsa, and cheese for a 410-calorie meal, easily adjustable by skipping the cheese.

Starbucks: Coffee and Bites

Starbucks offers more than just high-calorie drinks. Their Egg White & Roasted Red Pepper Egg Bites are a great choice at 170 calories. The Spinach, Feta & Egg White Wrap is a good, filling breakfast option at 290 calories. Some Frappuccino options can be high, but a standard Caramel Brulée Frappuccino is surprisingly 400 calories. Always check the specific nutrition information for beverages, and opt for lighter modifications where possible.

Fast Food Menu Items Under 400 Calories


Restaurant	Item	Calories	Notes
McDonald's	McChicken Sandwich	400	Less with no mayo
Chick-fil-A	Grilled Chicken Sandwich	390	Add a side salad for extra nutrients
Burger King	Whopper Jr.	330	Skip the mayo to reduce calories
Subway	6-inch Turkey Breast Sub	280	On 9-Grain Wheat with veggies only
Taco Bell	Crunchy Taco (single)	170	Order multiple, or add a side of black beans
Wendy's	Double Stack Burger	400	High protein for the calorie count
Chipotle	Chicken Burrito Bowl	~400	Chicken, brown rice, black beans, fajita veggies
Starbucks	Spinach, Feta & Egg White Wrap	290	A hearty, high-protein breakfast

Tips for Making Healthy Fast Food Choices

Even when selecting a lower-calorie item, you can make it healthier by following these rules:

Choose grilled over fried: This simple swap can save you hundreds of calories. Always opt for grilled chicken sandwiches or nuggets instead of the fried versions.
Go easy on high-calorie condiments: Sauces like mayonnaise, ranch, and creamy dressings can significantly increase a meal's calorie and fat content. Ask for them on the side, or opt for low-calorie alternatives.
Order smaller portion sizes: Stick to junior-sized burgers or single-item orders instead of value meals that include fries and a large soda.
Load up on vegetables: Add extra lettuce, tomatoes, and onions to your sandwiches and burgers. At places like Chipotle, request extra fajita veggies.
Swap sugary drinks for water: A large soda can add several hundred calories to your meal. Choosing water or a diet drink is a much healthier option.
Check the nutrition information: Most major fast-food chains offer detailed nutrition information on their apps or websites. Check this before you order to see how various modifications impact the calorie count.

Conclusion

Just because you're eating at a fast-food restaurant doesn't mean your diet has to go out the window. By knowing what fast food is 400 calories or under and using smart customization strategies, you can enjoy a convenient meal without compromising your health goals. The key is to be mindful of your choices, prioritize lean protein and vegetables, and watch those high-calorie condiments and sides. Remember that moderation and balance are the most important ingredients for a healthy diet, and a well-chosen fast-food meal can certainly fit into that plan. For more guidance on healthy dining, consider referencing resources like the tips from Mount Sinai on fast food.

Frequently Asked Questions

Yes, several chains offer cheeseburgers under this limit. A standard Hamburger at McDonald's is 250 calories, and a Jr. Cheeseburger Deluxe at Wendy's is 340 calories. Burger King's Double Cheeseburger is exactly 400 calories.

It depends on the portion. A single Extra Crispy Chicken Drumstick from KFC is 170 calories, allowing for a side like corn or mashed potatoes without gravy to stay under 400. However, many fried chicken sandwiches and larger orders will exceed this limit.

Taco Bell offers a Bean Burrito that can be customized to be under 400 calories, especially if ordered Fresco Style. Subway's 6-inch Veggie Delite on whole wheat is a low-calorie option. At Chipotle, a veggie bowl can easily be built to stay within your calorie range.

Ask for creamy or high-calorie sauces and dressings on the side and use them sparingly. Alternatively, opt for low-calorie alternatives like fresh salsa, mustard, or vinaigrettes. At McDonald's, skipping the dipping sauce for your nuggets can save a lot of calories.

Many breakfast items are surprisingly low in calories. Examples include the Egg McMuffin at McDonald's (310 calories), an Egg White Grill at Chick-fil-A (300 calories), or an Egg and Cheese Wake-up Wrap at Dunkin' (210 calories).

Yes, but you need to be mindful of your selection. Water, unsweetened tea, and diet sodas are zero or very low calorie. Many coffee drinks can be ordered with low-fat milk or sugar-free syrups. Some specialty drinks, like a Starbucks Frappuccino, can be 400 calories, so customization is key.

Choose sides like a side salad with a light dressing (or dressing on the side), apple slices, fruit cups, or plain baked potatoes. These options are much lower in calories than French fries, onion rings, or mac and cheese.