Finding a Healthy Meal at A&W
While A&W is known for its classic root beer and indulgent burgers, the menu also offers several healthier choices for those watching their calories, saturated fat, or sodium. A healthy A&W meal is often achieved through smart ordering and customization. The official A&W Nutritional Fact Sheet is the most accurate source for the latest dietary information.
The Healthiest Entrée Choices
Grilled Chicken Sandwich
The Grilled Chicken Sandwich is consistently cited as one of the best overall choices at A&W due to its lean protein content. Compared to a standard beef burger, it offers a more favorable macronutrient profile, providing substantial protein to keep you full longer.
- Customization: To further reduce calories and sodium, consider removing the bun and wrapping it in lettuce. You can also skip the mayonnaise or ask for a lighter sauce option.
Lettuce-Wrapped Burgers
For those who prefer beef but want to cut down on carbohydrates, ordering any A&W burger without the bun and wrapped in lettuce is a popular choice. A lettuce-wrapped Teen Burger, for example, can significantly lower your carbohydrate intake.
- How to order: Ask for a "lettuce wrap" instead of a bun. Specify any desired toppings like pickles, onion, and mustard, and hold the cheese, bacon, and creamy sauces to keep it lean.
Veggie Burger
The Veggie Burger is a solid plant-based alternative that often contains less fat than its beef counterparts. It is packed with flavor and nutrients, making it a filling and healthy option for vegetarians and flexitarians alike.
- Nutritional Benefits: Provides a good amount of protein and fiber while being lower in saturated fat compared to traditional burgers.
Customizing Your Order for Optimal Health
Beyond choosing the right entrée, how you modify your meal can make a huge difference in its nutritional impact. Here are some key strategies:
- Skip the bun: As mentioned, this is a simple but effective way to reduce carbs and calories. Many burgers are available in a lettuce wrap upon request.
- Choose water or diet soda: Avoid sugary drinks like regular root beer or shakes, which are loaded with calories and sugar. Opt for water, Diet Root Beer, or Unsweetened Iced Tea.
- Go easy on the sauces: Creamy sauces, dressings, and condiments like mayonnaise and ranch can add a surprising amount of fat and calories. Request them on the side to control your portion.
- Size matters: Opting for a single patty burger like the Mama Burger (lettuce-wrapped) over a multi-patty option like the Grandpa Burger will drastically cut calories, sodium, and saturated fat.
The Healthiest Sides and Drinks
Your choice of side can turn a balanced meal into an unhealthy one. Avoid greasy items like onion rings, which can add over 500 calories, and opt for lighter alternatives.
Healthy Side Options
- Side Salad: A simple side salad with a light dressing adds essential vitamins and fiber to your meal.
- Apple Slices: A naturally sweet and low-calorie choice that is rich in fiber.
- Fresh Fruit Cup: An excellent way to get a serving of vitamins and natural sugars.
Healthy Drink Options
- Diet Root Beer (or Zero Sugar Root Beer): This provides the classic taste of A&W without any calories or sugar.
- Unsweetened Iced Tea: A low-calorie, hydrating option that is also rich in antioxidants.
- Water: The best and most hydrating choice, with zero calories.
Comparison Table: Healthier A&W Entrées (US Menu)
| Item | Calories | Total Fat (g) | Sodium (mg) | Protein (g) |
|---|---|---|---|---|
| Grilled Chicken Sandwich (with bun) | ~400 | ~15 | ~820 | ~31 |
| Hamburger (with bun) | ~380 | ~19 | ~860 | ~21 |
| Cheeseburger (with bun) | ~420 | ~21 | ~1040 | ~23 |
| Teen Burger (no bun) (Canada) | ~440 | ~23 | ~1000 | ~19 |
*Note: Nutritional information can vary by location and time. Always check the official A&W site for the most current facts, like the A&W Nutritional Fact Sheet 2025.
Conclusion
While fast food can be high in calories and unhealthy fats, it's possible to find a balanced meal at A&W with a little planning. The best option is often the Grilled Chicken Sandwich, customized to reduce extra sodium and calories from sauces and buns. For those avoiding carbs, a lettuce-wrapped burger is a great alternative. Pair your main with a healthy side like a salad or apple slices and a zero-calorie drink, and you can enjoy a quick and satisfying meal that aligns with your health goals. By focusing on customization and selecting lighter sides, you can navigate the A&W menu effectively.
