What Fast Food Is the Healthiest? Making Smart Choices on the Go

According to a UCLA Health study, adolescents purchasing a meal at Subway bought a comparable number of calories as at McDonald's, indicating that the perception of a "healthy" chain doesn't always reflect the reality of the food ordered. Answering the question, "What fast food is the healthiest?" requires more than just picking a restaurant; it demands a strategic approach to menu selection and customization. Fortunately, many chains offer nutritious options if you know how to find them.

Quick Summary

This guide breaks down how to identify and order healthier menu items at popular fast-food restaurants. It covers strategies like choosing grilled instead of fried options, customizing sauces and toppings, and selecting nutrient-dense meals to align with your dietary goals.

Key Points

• Choose Customizable Chains: Restaurants like Chipotle and Panera allow you to build meals with fresh, lean ingredients and lots of vegetables.

• Opt for Grilled Proteins: Avoid fried and breaded items by choosing grilled chicken, fish, or vegetable-based proteins to reduce fat and calories.

• Swap the Sides: Replace calorie-dense sides like fries and onion rings with healthier alternatives such as salads, fruit cups, or baked potatoes.

• Customize Sauces and Toppings: Ask for dressings and high-calorie sauces on the side or substitute them with lighter options like mustard, vinaigrette, or salsa.

• Think About Your Drink: Choose water, unsweetened iced tea, or black coffee instead of sugary sodas to avoid empty calories.

• Prioritize Fiber and Veggies: Load your meal with extra vegetables and choose whole-grain options where available to increase fiber and nutrients.

Navigating the Fast-Food Landscape

The idea that fast food is inherently unhealthy has been challenged by the evolution of many chain restaurants. With more focus on fresh ingredients and transparency, finding a nutritious meal on the go is more achievable than ever. The key lies in understanding how different cooking methods, ingredients, and customizations affect the overall nutritional profile.

The Customization Advantage

Many fast-casual and even traditional fast-food chains now offer customizable options that give you control over your meal's ingredients. For instance, build-your-own bowl concepts from chains like Chipotle and CAVA empower you to load up on vegetables, lean proteins, and whole grains while limiting higher-calorie additions like cheese and sour cream. Even at burger joints, you can request a lettuce wrap instead of a bun or skip the creamy, high-fat sauces.

Healthier Fast Food Options by Cuisine

Mexican-Inspired Cuisine (Chipotle, Taco Bell)

Mexican-inspired fast food can be surprisingly healthy. At Chipotle, a burrito bowl with chicken or sofritas, black beans, fajita veggies, salsa, and guacamole is a balanced meal rich in protein, fiber, and healthy fats. At Taco Bell, ordering "Fresco style" on tacos or burritos substitutes cheese and creamy sauces with fresh pico de gallo, significantly reducing calories and fat. Opting for black beans over refried beans also boosts the fiber content.

Sandwiches and Salads (Panera, Subway)

Panera Bread and Subway are often cited for their healthier offerings due to their customizable salads and sandwiches. At Panera, options like the Green Goddess Chicken Cobb Salad or soups without heavy cream are solid choices. At Subway, the Veggie Delite or Oven-Roasted Turkey subs on whole-grain bread are good low-calorie options. To further enhance nutrition, load up on extra vegetables and use mustard or vinegar-based dressings instead of mayonnaise.

Chicken Restaurants (Chick-fil-A, KFC)

When it comes to chicken, the preparation method is crucial. Grilled or blackened chicken is a far healthier choice than breaded and fried. Chick-fil-A's grilled nuggets or grilled chicken sandwich are excellent options, offering lean protein without the excess fat and calories. For a side, swap the fries for a fruit cup or the kale crunch side. At KFC, the Kentucky Grilled Chicken breast with a side of green beans is a low-carb, high-protein meal.

Burger Chains (Wendy's, Burger King, McDonald's)

Even traditional burger joints have healthier choices. Wendy's offers several salads, like the Apple Pecan Chicken Salad (with light dressing), and a simple chili that is high in fiber and protein. Burger King has the Impossible Whopper, which, while similar in calories to a beef Whopper, offers more fiber and less cholesterol. Opting for a small, single-patty hamburger at most chains and replacing the fries with a side salad or apple slices is a great strategy.

Comparison of Healthy Options from Popular Chains

Feature	Chipotle (Burrito Bowl)	Chick-fil-A (Grilled Nuggets)	Wendy's (Small Chili)	Subway (6" Turkey Breast)
Calories	Varies, customizable	200 (12 ct)	290	280
Fat	Varies, customizable	4.5 g (12 ct)	12 g	4 g
Protein	Varies, customizable	38 g (12 ct)	17 g	22 g
Key Strength	High customization, fresh ingredients	Lean protein, low fat	High fiber and protein	Lean protein, whole-grain bread options
Best Practice	Load up on veggies, go easy on rice/cheese	Pair with fruit cup or kale crunch side	Great source of protein and fiber	Extra veggies, mustard instead of mayo

Smart Ordering: Universal Rules for Healthier Fast Food

Making the right choices often comes down to a few key strategies that apply to most restaurants:

• Choose grilled, not fried: This is arguably the most impactful change. Opt for grilled chicken, fish, or veggie patties over their fried or breaded counterparts.
• Rethink the side: Skip the fries, onion rings, and macaroni and cheese. Instead, choose a side salad, fruit cup, baked potato, or steamed veggies.
• Control the sauce: Creamy sauces, mayo, and high-sugar dressings add significant calories. Ask for dressings on the side or swap them for lighter options like mustard or vinaigrette.
• Hydrate with water: Avoid sugary sodas and lemonades, which add empty calories. Choose water, unsweetened iced tea, or black coffee instead.
• Customize your carbs: When possible, swap white buns for whole-grain options or opt for a lettuce wrap. At Mexican restaurants, choose brown rice over white rice.
• Load up on veggies: Ask for extra lettuce, tomatoes, and other vegetables on your sandwich, salad, or bowl to increase fiber and nutrients.

Conclusion: Making the Best of Your Quick Meal

While no one would argue that fast food is the pinnacle of nutrition, the assumption that all fast food is bad is outdated. By being a mindful consumer and making strategic choices, you can find options that align with a healthy lifestyle, even when you're short on time. Focusing on lean protein, vegetables, and fiber-rich options while minimizing fried items and high-calorie sauces is the best way to determine what fast food is the healthiest for you.

For more information on making healthy choices while dining out, see the American Heart Association's guide: Dining out doesn't mean ditching your diet.

Frequently Asked Questions

Are fast-food salads always a healthy choice?

Not necessarily. While they start with a healthy base, ingredients like crispy fried chicken, bacon, cheese, and high-calorie creamy dressings can make some salads less healthy than a simple burger. Always opt for grilled proteins and ask for dressings on the side.

What's a good low-calorie option at a burger chain?

A small, single-patty hamburger without cheese and light on sauce is a great choice. You can further reduce calories by ordering it in a lettuce wrap or swapping the fries for a side salad or apple slices.

How can I make a Mexican fast-food meal healthier?

Choose a burrito bowl over a burrito to save on calories from the tortilla. Fill it with a lean protein like chicken or sofritas, black beans, fajita veggies, and salsa. Go easy on the cheese and sour cream or add guacamole for healthy fats instead.

Is a chicken sandwich always a better choice than a burger?

Not if the chicken is breaded and fried. A crispy chicken sandwich can be higher in calories and fat than a single-patty hamburger. Opt for a grilled chicken sandwich to ensure a leaner, healthier meal.

What should I avoid when ordering fast food?

Generally, avoid deep-fried foods, creamy or sugar-heavy sauces, super-sized portions, and sugary beverages. These choices pack the most fat, sodium, and empty calories.

Can I eat fast food and still lose weight?

Yes. Eating fast food occasionally and making smart, strategic choices can fit into a balanced, calorie-controlled diet. The key is to be mindful of your selections and overall calorie intake.

Which fast-food chain is generally considered the healthiest?

While it depends on the specific order, chains like Chipotle and Panera Bread are often cited due to their emphasis on fresh, customizable ingredients and more nutritious options overall. However, healthy choices can be made at most restaurants.