Which fast food is considered the healthiest?

According to a 2015 review, fast food is often criticized for being nutritionally poor, high in calories, and rich in salt and trans fats. However, finding out which fast food is considered the healthiest is possible with the right knowledge, as many popular chains now offer customizable and more nutritious menu items.

Quick Summary

This guide reveals the healthiest choices at popular fast food restaurants, emphasizing options rich in fiber, protein, and vegetables. It offers tips for making healthier swaps, such as choosing grilled over fried items, opting for whole grains, and controlling portion sizes.

Key Points

• Embrace Customization: Brands like Chipotle and Subway allow you to build healthier meals by selecting lean proteins, vegetables, and whole grains.

• Go Grilled, Not Fried: Prioritize grilled or roasted chicken over fried versions to drastically cut down on calories and unhealthy fats.

• Choose Smarter Sides: Replace fries and chips with side salads, fruit cups, or baked potatoes.

• Control Condiments: Ask for dressings and sauces on the side to manage portion sizes and avoid excess fat and sugar.

• Beware of Hidden Calories: Be mindful that some salads can be high in fat due to creamy dressings and toppings; always check the nutritional information.

• Opt for Whole Grains: Select whole-grain breads or wraps over white versions to increase fiber intake.

• Rethink Beverages: Choose water, unsweetened tea, or coffee instead of high-calorie, sugary sodas and juices.

Finding Health in Fast Food: The Healthiest Chains and Options

While fast food might have a bad reputation, a growing trend towards health-conscious options means it's possible to find nutritious meals on the go. Many consumers are now more concerned about ingredients, and fast-casual dining has led the way in providing healthier fare. The key is understanding what to look for beyond the classic fried fare and sugary drinks.

Panera Bread

Panera Bread is widely recognized as one of the healthier fast-casual options available. Their menu emphasizes salads, soups, and sandwiches, which, with smart choices, can be quite nutritious. For example, opting for the Green Goddess Chicken Cobb Salad or a broth-based soup can provide a meal rich in vegetables and lean protein. The customizable nature of their menu is a major advantage for health-conscious diners.

Best Options

• Salads: Go for options with grilled chicken, lean protein, and vinaigrette dressing on the side.
• Soups: Choose vegetable or broth-based soups over creamy ones.
• Sandwiches: Select whole-grain bread and lean fillings like turkey or chicken.

Chipotle

Chipotle is another strong contender due to its focus on fresh, customizable ingredients. Building your own burrito bowl or salad with lean protein (like chicken or sofritas), beans, and plenty of vegetables gives you complete control over your meal's nutritional content. Adding extra vegetables and fresh salsa can boost flavor without unnecessary calories.

Best Options

• Burrito Bowl: Choose chicken or sofritas, black or pinto beans, fajita veggies, and salsa. Skip the cheese and sour cream.
• Tacos: Opt for corn tortillas and similar lean toppings.
• Customization: Limit high-calorie additions like queso and extra rice. Load up on lettuce and vegetables.

Subway

With its emphasis on build-your-own sandwiches and salads, Subway offers numerous healthier choices. The Fresh Fit menu specifically highlights options with lower calories and saturated fat. Opting for a six-inch sub on whole-grain bread with lean meats and lots of vegetables is a solid strategy.

Best Options

• Veggie Delite: A low-calorie option packed with fresh vegetables.
• Oven-Roasted Turkey: A classic choice for lean protein.
• Salads: Turn any sub into a salad to reduce carb intake.

Chipotle vs. Panera Bread: A Health Comparison

Feature	Chipotle	Panera Bread
Best Healthy Meal Type	Burrito Bowl or Salad	Salad or Broth-Based Soup
Customization	High degree of control over ingredients, especially for bowls.	Excellent customization for salads and sandwiches.
Focus	Fresh, Mexican-inspired ingredients with strong lean protein and vegetable options.	Variety of salads, soups, and sandwiches using fresh ingredients.
Potential Pitfalls	Excess calories from queso, sour cream, and large portions of rice.	High sodium content in some soups and sandwiches; creamy dressings.
Dietary Accommodations	Many options for vegetarian, vegan, and gluten-free diets.	Wide range of vegetarian, gluten-free, and customizable vegan options.

General Principles for Healthy Fast Food

Navigating any fast food menu requires conscious decisions to avoid hidden calories and unhealthy fats. Here are key strategies to employ:

• Go Grilled, Not Fried: Always choose grilled or roasted chicken over fried chicken tenders or sandwiches. This simple swap can save hundreds of calories and grams of saturated fat.
• Avoid Creamy Sauces: Say no to creamy, mayonnaise-based dressings and special sauces. Opt for mustard, vinegar, or a vinaigrette on the side.
• Maximize Vegetables: Load up on extra vegetables, whether in a sandwich, salad, or burrito bowl. This adds fiber and essential nutrients.
• Downsize Portions: Choose smaller options like a six-inch sub, a junior burger, or a kid's meal. Many fast food portions are oversized, leading to unnecessary calorie consumption.
• Choose Whole Grains: Whenever possible, swap white bread or tortillas for whole-grain options to increase fiber intake.
• Opt for Healthier Sides: Replace fries or chips with a side salad, fruit cup, or baked potato.
• Beware of "Healthy" Labels: Some salads can be just as high in calories and fat as a burger due to creamy dressings, cheese, and fried toppings. Always check nutrition facts online.

Conclusion

While the concept of healthy fast food might seem contradictory, it is increasingly becoming a reality. The healthiest fast food is not a single item, but rather the result of informed choices and smart customization. Chains like Panera Bread, Chipotle, and Subway lead the pack with transparent menus and build-your-own formats that cater to health-conscious diners. By following a few simple guidelines—like choosing grilled proteins, maximizing vegetables, and limiting high-fat additions—it is possible to enjoy a convenient, satisfying, and relatively healthy meal on the go.

This article is for informational purposes only and is not a substitute for professional medical or dietary advice. Consult with a healthcare professional or registered dietitian before making significant changes to your diet.

Frequently Asked Questions

What is the single healthiest item on a fast food menu?

There is no single item that is universally the healthiest, as options vary by restaurant. However, a grilled chicken salad with a light vinaigrette on the side is consistently one of the best choices across many fast food chains.

Are fast-casual restaurants truly healthier than traditional fast food?

Generally, yes. Fast-casual restaurants often focus on fresher ingredients, offer more customizable options, and have better transparency about nutritional information than traditional fast food chains. However, it still depends on individual menu choices.

Can I eat fast food regularly and still be healthy?

While frequent fast food consumption is not recommended, incorporating healthier menu items and customizing your order can make it a manageable part of a balanced diet. The key is moderation and making informed, nutritious choices.

Is a veggie burger always a healthier option?

Not necessarily. The preparation method is critical. A veggie burger is not automatically healthier if it is deep-fried or loaded with high-calorie sauces and cheese. Always check the nutritional information.

How can I reduce the sodium in a fast food meal?

You can reduce sodium by avoiding processed meats like bacon, skipping cheesy or creamy sauces, and opting for grilled or roasted items instead of fried ones. Many fast-food items have excessively high sodium levels.

What about the breakfast options at fast food chains?

Some breakfast items can be healthy. For example, an Egg White Grill from Chick-fil-A or a Veggie Wake-Up Wrap from Dunkin' are better options. Look for lean proteins and avoid high-fat biscuits and pastries.

Is it better to choose a fast food salad or a plain burger?

It depends on the salad's toppings and dressing. A plain, single-patty burger can be a reasonable choice, but a salad loaded with creamy dressing, cheese, and fried toppings can have more calories and fat. Check the nutritional information to be sure.