Which Fast Food Has the Least Amount of Calories?

January 7, 2026 •

3 min read

According to a study published by the National Institutes of Health, the average fast food meal contains over 800 calories, but many low-calorie options are available. Finding out which fast food has the least amount of calories can help you make better choices without sacrificing convenience. This guide breaks down the healthiest choices available at popular chains, helping you navigate the menu like a pro.

Quick Summary

This guide reveals the lowest-calorie menu items at popular fast-food restaurants. Learn about healthier choices like grilled chicken, customized salads, and veggie-focused bowls to help manage your calorie intake. Tips for making smart substitutions and avoiding common pitfalls are also included.

Key Points

Opt for Grilled, Not Fried: Prioritize grilled chicken or fish sandwiches and wraps over fried versions to significantly cut down on calories and unhealthy fats.
Customize Your Order: Ask to hold high-calorie sauces, cheese, and mayonnaise. Request light dressing on the side for salads to control your intake.
Mind Your Portions: Choose smaller sizes like kids' meals, single-patty burgers, or 6-inch subs to practice effective portion control.
Prioritize Lean Protein and Veggies: Menu items focusing on lean protein and fresh vegetables, such as grilled chicken nuggets or veggie-heavy bowls, are your best bet for a satisfying, low-calorie meal.
Choose Smarter Sides and Drinks: Swap fries and sugary drinks for healthier sides like a side salad, fruit cup, or plain baked potato, and stick with water or unsweetened tea.
Pre-plan with Nutritional Information: Use the nutritional guides available on most fast-food websites to make a game plan for your meal before you even arrive.

Navigating Fast Food Menus for Lower Calories

Choosing lower-calorie fast food isn't about giving up your favorite restaurants but rather about making smarter selections. The key is to look for menu items that are grilled or baked instead of fried, and to be mindful of portion sizes and high-calorie extras like sauces and dressings. By prioritizing lean protein, vegetables, and fiber, you can enjoy a satisfying meal that aligns with your health goals.

The Healthiest Fast-Food Chains by Calorie Count

Some fast-food chains are inherently healthier than others due to their menu focus. Chains specializing in bowls, salads, and grilled meats offer more reliable low-calorie options. For example, fast-casual restaurants like Chipotle and Cava often feature customizable menus that allow for greater control over your meal's calorie content. Similarly, sandwich shops like Subway can be a good choice, especially if you opt for the Veggie Delite or a 6-inch Turkey Breast sub on whole-grain bread. While traditional burger joints and fried chicken chains may present more of a challenge, even they have low-calorie alternatives if you know where to look.

Top Low-Calorie Menu Items from Popular Restaurants

Here is a list of some of the lowest-calorie single menu items you can find at major fast-food restaurants. Remember that customizations like swapping dressings, holding cheese, or choosing different sauces can reduce calories even further.

Chick-fil-A: 8-count Grilled Nuggets (200 calories) or the Kale Crunch Side (170 calories).
Taco Bell: A standard Crunchy Taco (170 calories) or the Power Menu Bowl (480 calories, with customization).
McDonald's: A classic Hamburger (250 calories) or a 4-piece Chicken McNuggets Happy Meal (180 calories).
Subway: A 6-inch Veggie Delite (210 calories on 9-grain wheat bread) or the Turkey Breast sub (280 calories).
Wendy's: A Small Chili (290 calories) or a Jr. Hamburger (240 calories).
KFC: Kentucky Grilled Chicken Drumstick (130 calories) or Green Beans (25 calories).

The Importance of Customization

Customizing your order is the most powerful tool for controlling calories. Most restaurants are happy to accommodate simple requests that can make a big difference. For instance, asking for a burger without mayonnaise or cheese can save over 100 calories. At salad-focused restaurants, asking for the dressing on the side and using it sparingly is an effective strategy. Choosing a side salad, fruit cup, or plain baked potato instead of fries is another easy win. Don't be afraid to special-order; it's a common practice for health-conscious diners.

Smart Ordering Strategies

Here are some practical strategies for making lower-calorie fast food choices:

Check the menu online: Most fast-food websites publish detailed nutritional information, including calorie counts. Reviewing the menu beforehand helps you make an informed decision without feeling rushed.
Focus on smaller portions: Opt for a kid's meal, a snack-sized wrap, or a single-patty burger instead of a value meal. Portion control is one of the most effective ways to reduce calorie intake.
Be aware of hidden calories: Sugar-sweetened sodas, milkshakes, and specialty coffees can add hundreds of unnecessary calories. Stick to water, unsweetened tea, or diet soda instead.
Choose protein and fiber: Lean proteins like grilled chicken and fish, paired with fiber-rich vegetables and beans, can keep you feeling full and satisfied longer.

Comparison of Low-Calorie Fast Food Options


Restaurant	Low-Calorie Item	Calories (approx.)	Key Nutrition Info
Chick-fil-A	8-count Grilled Nuggets	200	High protein, low fat
Taco Bell	Crunchy Taco (beef, Fresco style)	140	Seasoned beef, lettuce, and salsa
Subway	6-inch Veggie Delite	210	High in fiber from vegetables
McDonald's	Hamburger	250	Single patty, bun, ketchup, pickles
KFC	Kentucky Grilled Chicken Drumstick	130	Lean protein option
Wendy's	Small Chili	290	High in protein and fiber
Chipotle	Sofritas Burrito Bowl (veg-heavy)	~320	Plant-based protein, lots of fiber

Conclusion: Healthy Fast Food Is Attainable

While the concept of "healthy fast food" may seem like a contradiction, it is entirely possible to find nutritious, low-calorie options if you approach your order with intention. The key takeaways are to prioritize grilled over fried items, customize your order to reduce fats and calories from sauces and cheese, and choose smaller portion sizes. By making these simple, informed decisions, you can enjoy the convenience of fast food while staying on track with your health and wellness goals. For further research on healthy eating out, consult resources like the Cleveland Clinic's guide to making healthier fast-food choices.

Frequently Asked Questions (FAQs)

Frequently Asked Questions

While it varies by restaurant and region, a very low-calorie item is often a basic side salad or a simple grilled chicken piece. For example, a single Kentucky Grilled Chicken Drumstick from KFC is just 130 calories.

Not necessarily. Salads can sometimes contain more calories than a burger due to high-fat dressings, cheese, croutons, and fried toppings. It's crucial to order dressings on the side and be mindful of other high-calorie additions.

To reduce calories in a sandwich, choose grilled or lean meat options (like turkey or roast beef), ask for no cheese and no mayonnaise, and load up on fresh vegetables. Opting for a smaller size, like a 6-inch sub, also helps.

The best low-calorie drink options are water, unsweetened tea, or diet soda. Avoid sugary beverages, milkshakes, and specialty coffee drinks that can add significant hidden calories.

Good options include the Egg White Grill at Chick-fil-A (around 300 calories) or oatmeal without brown sugar at Starbucks (160 calories). Opt for egg-based items on English muffins instead of higher-calorie biscuits or croissants.

Yes, you can. Order a single-patty hamburger without cheese and mayonnaise, or ask for a lettuce-wrapped burger instead of a bun. Pair it with a side salad or a fruit cup instead of fries.

Fast-casual chains like Chipotle are often praised for healthy options because of their customizable bowls featuring fresh ingredients like lean chicken, vegetables, and beans. Chick-fil-A and Subway also consistently offer lower-calorie, grilled, or vegetable-based choices.