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Fast Food Best Choices

Nutrition at Fast Food Restaurants

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Updated June 03, 2012

Subway

Subway is proud to advertise 7 sandwiches with under 6 grams of fat. Because they offer these lowfat, nutrient dense options, when you have a choice of fast food, stop at Subway first. Even if choosing one of their less-lean meat sandwiches, having them hold the mayo and oil can reduce the calories and fat.
Nutritional Information
Best Choices: any of the "6 Grams of Fat or Less" sandwiches. The lowest calorie sub is the Veggie De-lite, 200 calories, 2.5 grams fat, 37 grams carbohydrate, 7 grams protein.
Best Low Carb Diet Choices: any of the "6 Grams of Fat or Less" salads, with either oil and vinegar dressing or the fat-free Italian dressing.

Wendy's

Nutrition Information
Best Choices
Caesar Side Salad (no dressing or croutons): 70 calories, 4 grams fat, 2 grams carbohydrate, 7 grams protein, 45% Vitamin A, 30% Vitamin C. Use the Fat Free French dressing (80 calories, 19 grams carbohydrates, 0 fat) or one of the reduced fat dressings. For those on a low carb diet, the caesar dressing is the best option, it adds only 1 gram of carbohydrate, has 16 grams fat, 150 calories.

Grilled Chicken Go Wrap: 260 calories, 10 grams fat, 25 grams carbohydrate, 19 grams protein.

Small Chili: 210 calories, 6 grams fat, 21 grams carbohydrate, 16 grams protein, 5 grams fiber. This is acceptable for Phase 2 of the South Beach Diet.

Sour Cream and Chive Potato: 320 calories, 3.5 grams fat, 63 grams carbohydrate, 8 grams protein, 60% Vitamin C, 20% iron.

McDonalds

Nutrition of McDonalds USA Menu
Best Choices
Grilled Chicken Caesar Salad: 100 calories, 2.5 grams fat, 3 grams carbohydrate, 17 grams protein, 1 vegetable exchange and 2 very lean meat exchanges. Choose one of the fat free or reduced fat dressings. This is also acceptable for low carb diets.

Grilled Chicken Snack Wrap: Either Honey Mustard or the Chipotle BBQ have 250 calories with 8 grams of fat, 27 grams of carbohydrate, and 16 grams of protein. The Ranch grilled chicken snack wrap has an additional 4 grams of fat, but still comes in below 300 calories.

Burger King

Nutrition Tables
Best Choices:
Tendergrill Garden Salad with Fat Free Dressing: 290 calories, 7 grams fat, 24 grams carbohydrate, 34 grams protein.
Chicken Tendergrill Sandwich without mayo.: 360 calories, 7 grams fat, 40 grams carbohydrates, 55 grams protein.

Whopper Jr. - order without mayo or cheese: 260 calories, 10 grams fat, 29 grams carbohydrate, 13 grams protein. Exchanges: 1.75 starch, 2 meat (high fat).

Side Garden Salad: 25 calories, 5 grams carbohydrate, 2 grams fiber, 0 fat, 1 gram protein.

Taco Bell

Nutrition Guide
Best Choice
To reduce fat and calories for any item, order it "Fresco Style" to replace the cheese and dressings with fresh fiesta salsa. Look for the "Drive Thru Diet" Fresco selections for those low in fat and 350 calories or less.

Taco: 170 calories, 10 grams fat, 9 grams protein, 12 grams carbohydrate, .5 bread, 1 meat, 1 fat.

Low Carb Diets: Order any of the chicken items Fresco Style and without sour cream, then don't eat the tortilla or shell.

Best of the Web

Fast Food Nutrition Facts Calculator
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Nutrition facts on over 1300 items from 24 fast food chains, with a search function.

In Print

"Fast Food Nation: The Dark Side of the All-American Meal" Compare Prices A must-read about the good, bad, and ugly of fast food.

Also > Diet Exchanges and Portions

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