What's the Healthiest Thing at Checkers?

November 30, 2025 •

3 min read

With many Checkers menu items exceeding 1000 calories, finding what's the healthiest thing at Checkers requires careful consideration of the available options. While a wide array of choices exists, not all are created equal when it comes to nutrition, especially in terms of calories and sodium.

Quick Summary

This guide breaks down the Checkers menu to help you identify the best low-calorie, lower-fat, and lower-sodium selections. Learn how to customize your order for a more balanced meal.

Key Points

Low-Calorie Entrée: The Grilled Hot Dog is the single lowest-calorie entrée on the Checkers menu, starting at 310 calories.
Best Sandwich Option: The Crispy Fish Sandwich is a better nutritional choice than many fried chicken or beef options, with 460 calories.
Customize Your Order: Skipping cheese, mayo, and other high-calorie sauces can significantly reduce the calorie and fat count of your meal.
Mind the Sodium: Even the lower-calorie options, like the Grilled Hot Dog, are high in sodium, so it's important to pair your meal with water and be mindful of your daily intake.
Limit the Sides: Since truly healthy sides are not available, the best strategy is to order the smallest size of fries or skip them entirely.
Prioritize Water: Ditch the sugary soda for water to instantly cut out hundreds of empty calories.

Navigating the Checkers Menu for Smarter Choices

Eating fast food doesn't always have to derail your diet, but it requires strategy. At Checkers, most items are higher in calories and fat due to frying and generous portions. However, by focusing on a few key items and making strategic modifications, you can enjoy a meal that fits within your dietary goals.

The Healthiest Standalone Entrees

When looking for a quick and relatively lighter option, the following entrées stand out from the rest based on their nutritional profile, though it's important to be mindful of their sodium content.

Grilled Hot Dog (310 calories): The Grilled Hot Dog is one of the lowest-calorie single entrées on the menu. While it still contains a significant amount of sodium, it's a far better choice than most fried sandwiches or burgers. To make it even healthier, ask for it without any cheese or chili, which will save you extra calories and sodium.

Crispy Fish Sandwich (460 calories): The Crispy Fish Sandwich offers a better nutritional profile than many of the beef or fried chicken sandwiches. At 460 calories and 4.5g of saturated fat, it's a solid choice, provided you are mindful of the rest of your day's intake. The main drawback is its sodium content at 910mg, so it's best paired with water instead of a sugary beverage.

Checkerburger® (390 calories): For those craving a classic burger, the standard Checkerburger® is a moderate option at 390 calories. It is important to note that this is without cheese. Opting for a plain version can keep your meal from becoming a calorie bomb.

Smart Strategies and Substitutions

To significantly reduce the calories, fat, and sodium in your Checkers meal, consider these smart ordering tactics:

Go easy on the sauce: Many sauces, like mayonnaise, cheese sauce, or BBQ sauce, add substantial calories and fat. Order your sandwich with light condiments or no sauce at all.
Skip the cheese: Cheeses can add significant saturated fat and sodium. Opt for a burger or hot dog without it.
Choose grilled options when available: While many Checkers items are fried, always choose grilled or roasted meats if they are an option. In the case of Checkers, the Grilled Hot Dog is your best bet for a non-fried entree.
Modify your side: While Checkers is famous for its fries, they are a high-calorie and high-sodium side. Since lighter sides like fruit cups or salads are typically unavailable, the best strategy is to simply order the smallest size or skip the side altogether.
Drink water: Skipping sugary sodas is one of the most effective ways to lower your calorie intake at any fast-food restaurant. Water is always the best choice for hydration and has zero calories.

Nutritional Comparison: Healthier Entrée Options


Menu Item	Calories	Total Fat (g)	Saturated Fat (g)	Sodium (mg)
Grilled Hot Dog	310	18	6	1000
Crispy Fish Sandwich	460	23	4.5	910
Checkerburger® (w/o cheese)	390	22	6	930
Classic Mother Cruncher™	700	41	9	2270

Can you build a balanced meal at Checkers?

Building a truly balanced meal at Checkers is challenging due to the limited side options. Unlike chains with salads or fruit cups, Checkers' menu is dominated by fried items and rich desserts. A light meal could consist of a Grilled Hot Dog (plain) and water. For a more satisfying meal, the Crispy Fish Sandwich with a glass of water is also a reasonable choice. The key is to avoid larger portion sizes and stick to a single, lower-calorie entrée.

Conclusion: Making the Best of a Fast-Food Menu

While Checkers might not be the ideal destination for a healthy diet, it is possible to make better choices. The Grilled Hot Dog is the single lowest-calorie entrée and provides a straightforward way to keep calories down. By prioritizing lower-calorie entrées, skipping heavy sauces and cheese, and choosing water, you can effectively manage your meal's nutritional impact. When faced with the fast-food dilemma, being informed about menu item specifics, as found on Checkers & Rally's nutrition fact sheets, is your most powerful tool.

Eat This, Not That offers tips for eating healthier fast food

Frequently Asked Questions

The single lowest-calorie entrée at Checkers is the Grilled Hot Dog, which contains 310 calories.

The Crispy Fish Sandwich is a healthier option compared to many other fried sandwiches, with 460 calories and a lower saturated fat content. However, like most fast-food items, it is still high in sodium.

To reduce calories, order a plain Checkerburger® (no cheese), and ask for it with only mustard or ketchup instead of mayonnaise or other creamy sauces. The standard Checkerburger without cheese is 390 calories.

Some of the highest-calorie meals include large or triple burgers and fried chicken sandwiches. For example, the Bacon BBQ Mother Cruncher has 960 calories, and the Baconzilla!® Triple has 1210 calories.

Based on their menu offerings, Checkers does not typically feature traditional low-calorie or healthy sides like side salads or fruit cups. The menu is heavily focused on fried items.

The Fry-Seasoned Tenders are a fried item and high in calories and sodium. A 3-piece order has 410 calories and 1120mg of sodium, making them a less healthy choice than the Grilled Hot Dog.

Even the healthiest entrée options at Checkers are still high in sodium. For example, the Grilled Hot Dog contains 1000mg, and the Crispy Fish Sandwich has 910mg. It is wise to opt for water to minimize your sodium intake.