The Healthiest Fast Food Options at 12 Popular Restaurants

Updated on Feb. 18, 2025

The best option isn't always a salad. Our registered dieticians explain how to choose the healthiest fast food for nutritious, balanced meals on the go.

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Whether you’re satisfying a craving or simply need to grab a meal on the go, choosing the healthiest fast food doesn’t have to be daunting. 

“Healthy is such a loaded word,” says Lindsay Malone, MS, RDN, LD, a registered dietician and instructor of nutrition at Case Western Reserve University. She emphasizes that health encompasses not only nutrition but also living an active, full life. “It’s not always feasible to pack food everywhere you go—in fact, this can create added stress, which is not healthy!” 

Almost universally, fast food has one notable drawback: salt. “Sodium will almost always be high in fast food,” Dr. Malone states. So, it’s important to keep that in mind whenever you’re ordering out. But she says there are plenty of good options at popular fast food restaurants that provide nutritional benefits.

How to choose the healthiest fast food

“Fast food usually involves multiple servings of foods higher in carbs and fat,” says Samantha Cochrane, RDN, LD, MPH, CNSC, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. In a nutshell: it’s not typically the healthiest option. 

But she offers some guidance on how you can design a more balanced, healthy fast food meal:

  • Choose main entrees that are baked or grilled to reduce fat content, such as swapping fried chicken for grilled. 
  • When it comes to sides, keep things balanced. “Swapping fries for something like a side salad or green beans is ideal—but if your side options are options like chips, cornbread, or rice and beans, these might be a good change-up but can be paired with a lower-carb entree, like a salad or a burger without the bun, or asking for a lettuce wrap,” she suggests.
  • Fruit is a good option, too, and things like mandarin oranges, mixed fruit cups, and apple slices are sometimes on the menu.

“The idea is to reduce fat content and add good-for-you vitamins and minerals where possible,” Dr. Cochrane explains. 

Malone adds common fast food pitfalls to look out for, too, such as:

  • Super-sized portions: Resist the urge to order a larger meal.
  • Sugar-sweetened beverages: Don’t drink your calories
  • Fried foods: Steer clear of deep-fried foods like french fries, onion rings, chicken nuggets, and fish fillets.
  • Creamy sauces and dressings: These are often high in calories, saturated fat, sugar, and salt.
  • Excess sodium: While sodium will almost always be high in fast food, sodium content will increase considerably with added sauces, dressings, or by using extra table salt. 

“Many fast food restaurants have calculators to help you figure out [what’s in your food], increasing awareness around menu items and their nutritional value,” Malone adds. 

All sage advice. But our experts make it even easier for you to prioritize nutrition with their recommendations for the healthiest fast food options at popular chain restaurants. 

subway sandwich
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1. Subway

“Subway has whole grain bread, lean protein, and a wide variety of [colorful] veggies to choose from,” Malone says. “You can dress your sub with seasonings, salt, pepper, and vinegar—to boost flavor and save on unnecessary calories and saturated fat.” 

In addition to the classic subs, Subway also offers salads and protein bowls, which offer up to 40 grams of protein for a 350 to 400-calorie meal. 

What to order

Breakfast: Egg Flatbreads

Egg Flatbreads are a good choice for breakfast at Subway, says Malone. “You can choose whole eggs or egg whites, top with ham—a leaner breakfast meat than bacon or sausage—and pile on veggies for a high protein, high fiber, colorful breakfast,” she says. The flatbread is made with sourdough and oat bran as well, which contains less sodium and more fiber than other options. 

A 6-inch Subway Black Forest Ham, Egg & Cheese Flatbread has:

  • 400 calories
  • 22 grams of fat
  • 28 grams of carbohydrates
  • 21 grams of protein

Lunch or dinner: Oven Roasted Turkey Sub on Honey Oat Bread

Malone’s a big fan of this classic turkey sub—and swapping in the honey oat bread adds a little extra fiber to your meal. “Keep loading up on the veggies—spinach, tomatoes, peppers, pepperoncini,” she says. “Don’t go crazy with cheeses or cream sauces, and keep your beverages to zero calories.”

If you want a side of chips, keep it simple: kettle chips or plain chips. “Pay attention to the bag size—if there are more than 200 calories in your bag, eat half and save the rest for later,” she advises. “Look for options that have simple ingredients: potatoes, oil, salt.”

A 6-inch Oven Roasted Turkey Sub on Honey Oat Bread contains approximately: 

  • 270 calories
  • 4 grams of fat
  • 40 grams of carbohydrates 
  • 20 grams of protein
chipotle burrito bowl
Jeff Greenberg/Getty Images

2. Chipotle

Chipotle shines as a healthy fast food option because you can build your meal exactly how you want it, says Catherine Gervacio, RDN, a registered dietician nutritionist and certified exercise nutrition coach. “They have good protein options, lots of veggie choices, and fiber-rich beans.” 

What to order

Lunch or dinner: Build-Your-Own Burrito Bowl

Start with a lean protein source, such as Chipotle’s marinated grilled chicken, recommends Caroline Bernardon, MS, RDN, CSCS, a registered dietician nutritionist and founder of Wellness with Care. “Plant-based protein options include tofu, beans, and lentils, with Chipotle’s black beans, pinto beans, and plant-based sofritas being good choices for a build-your-own bowl.” 

From there, she says you want to add fiber: “Fiber is not only vital for our gut health and digestion, but will also satiate us so we’re less likely to over-consume those hyper-palatable fast foods.” And the fajita veggies, salsa, beans, guacamole, and brown rice are all great fiber options. 

Other tips from Gervacio: Go easy on the cheese to limit calorie and fat content. Skipping the burrito and going for a bowl also keeps your meal lighter—and you can add lettuce instead of rice to reduce carbs further.

As an example, a build-your-own burrito bowl with marinated grilled chicken, lettuce (instead of rice), fajita vegetables, black beans, guacamole, and fresh tomato salsa contains: 

  • 590 calories
  • 31 grams of fat
  • 40 grams of carbohydrates
  • 43 grams of protein
Panera bread salad
Gado/Getty Images

3. Panera Bread

Panera has a range of different nutritious choices that contain whole grains, lean protein, and plant-based options, says Vandana Sheth, RDN, CDCES, FAND, a registered dietician nutritionist in Los Angeles. “Take the time to customize your order,” she advises. Select grilled meats over processed, skip heavy sauces, and add in vegetables where you can. 

What to order

Breakfast: Avocado, Egg White, and Spinach Sandwich on a Multigrain Bagel

“It’s high in protein and fiber, and provides healthy fats,” Sheth says. 

This breakfast sandwich contains:

  • 340 calories
  • 14 grams of fat
  • 36 grams of carbohydrates
  • 19 grams of protein

Breakfast: Greek Yogurt with Mixed Berries Parfait

Have a sweet tooth when it comes to breakfast options? “With 16 grams of protein, the combination of Greek yogurt with the sweetness from mixed berries makes it a flavorful and satisfying option,” Sheth says. “Just consider skipping the honey to cut back on added sugar and calories.” 

The Panera Greek Yogurt with Mixed Berries Parfait has:

  • 250 calories
  • 9 grams of fat
  • 29 grams of carbohydrates
  • 16 grams of protein

Lunch or dinner: Mediterranean Veggie Sandwich

Sheth recommends this veggie-packed sandwich containing high-fiber peppers, cucumbers, mixed greens, tomatoes, and onions—plus protein-rich hummus and feta cheese. It typically comes on Panera’s Tomato Basil Miche bread, but she says that swapping in whole grain bread instead will increase your meal’s fiber content. 

That said, the nutritional value between the two breads is otherwise fairly similar. So if you prefer the tomato basil bread for its flavor, add an apple as your side for extra fiber. 

The Panera Mediterranean Veggie Sandwich (half) contains:

  • 320 calories
  • 7 grams of fat
  • 53 grams of carbohydrates
  • 11 grams of protein

Lunch or dinner: Greek Salad with Chicken

Sheth points to Panera’s Greek Salad as a simple, veggie-heavy option—with added chicken for some clean, hearty protein. 

And because of Panera’s “pick-two” deal, you can get half a Mediterranean Veggie Sandwich and half a Greek Salad for a more complete meal.

As with other fast food salads, dressings can pile on extra calories and fat. “Ask for dressing on the side,” Sheth advises. Or, you can swap in one of Panera’s lighter dressings, such as its herby, tangy Green Goddess dressing that pairs well with the Greek salad. 

The Panera Greek Salad (half) with chicken comes with about:

  • 270 calories
  • 19 grams of fat
  • 9 grams of carbohydrates
  • 16 grams of protein

If you mix in the full portion of Greek dressing, that adds 110 more calories and 12 grams of fat. By comparison, swapping in the Green Goddess dressing adds 40 calories and 3.5 grams of fat. 

grilled chicken breasts
Basilios1/Getty Images

4. KFC

If you’re aiming to meet your protein goal for the day, KFC could be a healthier choice than you may think. “KFC has plenty of protein options,” Malone says. “You do need to be cautious about portion size, sodium, and fat if you are going to choose their namesake—fried chicken.”  

What to order

Lunch or dinner: KFC Grilled Chicken Breast

The KFC grilled chicken breast is marinated and seasoned with the same signature blend of herbs and spices—but it’s a much lighter option.

You can save yourself 100 calories, 14 grams of fat, and about 400 milligrams of sodium by choosing it over the original fried recipe, Malone says, while still getting about the same level of protein. “Pair that with green beans and corn, then you have whole grains and protein—a winning combo.”

The KFC grilled chicken breast contains:

  • 210 calories
  • 7 grams of fat
  • 0 grams of carbohydrates
  • 38 grams of protein

Lunch or dinner: KFC Famous Bowl

Malone also recommends the KFC Famous Bowl—with a twist. The menu item contains mashed potatoes, gravy, corn, chicken nuggets, and a three-cheese blend. But she says the bowl can be adapted so it doesn’t break the bank: Just skip the cheese and gravy. 

The KFC Famous Bowl, sans cheese and gravy, nets you:

  • 490 calories
  • 17 grams of fat
  • 58 grams of carbohydrates
  • 27 grams of protein

Sides: Green beans, baked beans, and the house salad

“For our vegetarian friends, two sides of baked beans have [22] grams of protein and [14] grams of fiber,” Malone says. But she adds a note of caution. “Baked beans are high in sugar, so you may want to drain some of the sauce to cut back,” she says. “Not perfect, but also not terrible.”

As for the green beans, a side serving contains 25 calories, 5 grams of carbohydrates, 1 gram of protein, and no fat. 

chicken and vegetables at panda express
MediaNews Group/Orange County Register/Getty Images

5. Panda Express

“I like the amount of meals that have vegetables inside them—aka fiber,” says Jason Levee, MS, RD, CDN, a registered dietician and founder of Whole Family Health. “Fiber is such a key part of our diet and really helps with a lot of symptoms inside of the body.”

Another bonus for Panda Express: “They also have grilled options instead of fried only.” 

What to order

Lunch or dinner: Balanced Protein Plate

“Panda Express has their balanced protein plates, which help you to portion sizes with half protein, plus a vegetable and carbohydrate,” Levee says.

These plate options include:

  • The Double Protein Plate: double grilled teriyaki chicken with white rice and super greens
  • The Bold & Flavorful Plate: Kung Pao chicken and black pepper sirloin steak, plus super greens
  • The Power Packed Plate: black pepper sirloin steak, broccoli beef, and super greens
  • The Protein and Fiber Plate: string bean chicken breast and Kung Pao chicken with super greens
  • The Harmonious Macros Plate: grilled teriyaki chicken, broccoli beef, and super greens

You can also build your own balanced plate from the Panda Express menu selection. 

Each plate’s nutritional content varies. Still, all options focus on high protein and a good chunk of your daily fiber needs. 

But as an example, the Panda Express Harmonious Macros Plate contains about:

  • 475 calories
  • 22 grams of fat
  • 26 grams of carbohydrates
  • 48 grams of protein
Wendy's breakfast sandwich
David Dee Delgado/Getty Images

6. Wendy’s

While known for its classic square burger patty, Wendy’s has expanded its menu in recent years to offer options for more nutrition-conscious diners. That said, their simple burger is in a normal calorie range for a meal, Levee says. 

What to order

Breakfast: Classic Bacon, Egg & Cheese Sandwich

Levee recommends this breakfast sandwich on an English muffin. “This has a bun that is not fried, as well as simple bacon, egg, and cheese providing protein, carb, and fat” for a balanced breakfast, he says. He also recommends adding a side of apples to include extra fiber into your meal. 

The Wendy’s Classic Bacon, Egg & Cheese Sandwich (on an English muffin) has:

  • 375 calories
  • 20 grams of fat
  • 27 grams of carbohydrates
  • 19 grams of protein

Lunch or dinner: Cobb Salad

“The Cobb salad is a great option to add in a lot of fiber as well as vitamins and minerals from the fruits and vegetables,” Levee says. “You also have protein, carbohydrates, and fats inside of this salad.” It contains 20% of your daily value for calcium, iron, and potassium as well. 

But go easy on the dressing, Cochrane advises. High-fat sauces, like the Cobb salad ranch dressing, can add considerable fat and calories to your meal. “Try eating without it or using less.” 

The Wendy’s Cobb Salad contains:

  • 420 calories
  • 23 grams of fat
  • 16 grams of carbohydrates
  • 36 grams of protein

However, if you use the whole dressing packet, you add 250 more calories and 26 more grams of fat. 

Lunch or dinner: Kids’ Hamburger (Jr. Hamburger Patty with Apples) 

As Levee said, the Wendy’s hamburger is a simple meal that keeps you in a healthy caloric range. Malone also suggests ordering the kids’ meal to keep portion sizes in check (the Wendy’s kid’s meal includes their Jr. Hamburger Patty). Plus, at Wendy’s, “the kids’ meals come with apples, not fries,” Levee adds.

The Wendy’s Jr. Hamburger contains:

  • 250 calories
  • 11 grams of fat
  • 25 grams of carbohydrates
  • 13 grams of protein

Remember to go light when it comes to adding sauces like ketchup, mustard, or other toppings. “Sodium content will increase considerably with added sauces,” Malone says. 

Burger King impossible whopper
Drew Angerer/Getty Images

7. Burger King

Burger King’s menu is a trickier one to navigate nutritionally. The chain used to offer healthier options, such as grilled chicken sandwiches and salads, but it’s since returned to its roots—Whoppers and fried meats. 

However, Sheth says there are still healthy options you can choose from. “The key is making customizations and being mindful of your portion sizes.” 

What to order

Breakfast: The Egg & Cheese Croissan’wich

Keep this sandwich simple and skip the bacon and/or sausage, Sheth advises. There’s plenty of protein provided by the eggs and cheese, which helps keep your blood sugar stable and feel fuller for longer. Like with other fast food chains, you can add apples as a side to keep your meal lighter and up your fiber intake. 

The Burger King Egg & Cheese Croissan’wich contains: 

  • 372 calories
  • 21.5 grams of fat
  • 30.8 grams of carbohydrates
  • 14.9 grams of protein

Lunch or dinner: The Impossible Whopper

“The Impossible Whopper—no mayo—with a side salad would be a good plant-based option with protein and fiber,” Sheth says. This vegetarian version of the classic Whopper comes with all the same fixings, but there are some notable nutritional benefits to the Impossible Burger. 

“An Impossible patty versus the standard beef patty ends up being similar nutrition-wise,” Cochrane says. Both deliver similar levels of protein and carbohydrates. However, the Impossible Whopper has around six times less cholesterol and more than double the fiber content of the beef patty. Still, it does have more sodium—so keep this in mind before drenching your burger with ketchup or other sodium-rich sauces.

The Burger King Impossible Whopper comes with:

  • 630 calories
  • 34 grams of fat
  • 62 grams of carbohydrates
  • 28.5 grams of protein
Starbucks oatmeal
Gado/Getty Images

8. Starbucks

While known globally for their coffee products, Starbucks actually has a lot of great food options that are simple and minimally processed, Levee says. 

What to order

Breakfast: Rolled & Steel-Cut Oatmeal

“Their oatmeal is a great option for breakfast if you make sure not to add on toppings that are high in sugar,” Levee says. 

Without any toppings, the Starbucks Rolled & Steel-Cut Oatmeal contains:

  • 160 calories
  • 2.5 grams of fat
  • 28 grams of carbohydrates
  • 5 grams of protein

To add some flavor to your oats—without adding sugar—add on toppings like nuts (full of healthy fats!), blueberries, or a dash of cinnamon.  

Breakfast: Turkey bacon, cheddar, and egg whites on an English muffin

Levee recommends this combo for breakfast at Starbucks as well, as it’s not overly fried or processed. Plus, he says, “It has the balance of nutrients we’re looking for.” 

The Starbucks Turkey bacon, cheddar, & egg white sandwich (English muffin) contains:

  • 230 calories
  • 5 grams of fat
  • 28 grams of carbohydrates
  • 17 grams of protein

Lunch: Sandwiches

Most of the Starbucks sandwiches are great options, nutritionally. “The only one that is not as nutritionally valuable is the grilled cheese sandwich due to it not having as much fiber or that protein, carb, and fat balance,” Levee says. 

But help yourself to the chain’s other sandwich options, like its Turkey, Provolone & Pesto on Ciabatta, Tomato & Mozzarella on Focaccia, Spicy Falafel Pocket, and more.

As an example, the Starbucks Ham & Swiss on Baguette has:

  • 500 calories
  • 24 grams of fat
  • 43 grams of carbohydrates
  • 25 grams of protein
egg white sandwich
Brent Hofacker / 500px/Getty Images

9. Chick-fil-A

Chick-fil-A is famous for its classic fried chicken sandwich—but the chain has taken steps to offer healthier variations of its staple menu items.

The chicken itself is high-quality: It’s farm-raised, whole chicken breasts that are free from fillers, steroids, hormones, and antibiotics. But even with quality chicken, nutritional value drops significantly once it’s breaded, battered, and deep-fried. 

Still, Gervacio says, “Chick-fil-A has better healthy options because they offer grilled chicken, fresh fruit, and lower-calorie dressings.”

What to order

Breakfast: Egg White Grill

This breakfast sandwich comes with citrusy grilled chicken, egg whites, and American cheese on a toasted English muffin. “It has lean protein—the grilled chicken and egg whites,” Gervacio says. “It’s filling but not heavy. 

The Chick-fil-A Egg White Grill contains: 

  • 300 calories
  • 8 grams of fat
  • 29 grams of carbohydrates
  • 27 grams of protein

Lunch or dinner: Grilled Nuggets and Kale Crunch Side

Gervacio points to this combo as the healthiest meal at Chick-fil-A. These nuggets are a great swap for typical chicken nuggets that tend to come with high levels of saturated fat.

“The grilled nuggets are good protein sources without the breading, while the kale crunch salad adds fiber and nutrients,” Gervacio says. The kale crunch side is a mix of kale, cabbage, and roasted almonds with an apple cider and Dijon mustard vinaigrette. 

But extra calories, sugar, and fat can creep into your meal from the dipping sauces for your nuggets. “Go for something lighter like the Zesty Buffalo Sauce or Honey Roasted BBQ Sauce,” she says. These sauces have 25 and 60 calories, respectively. 

An 8-piece portion of Chick-fil-A’s Grilled Nuggets contains:

  • 130 calories
  • 3 grams of fat
  • 1 gram of carbs
  • 25 grams of protein

A side of Chick-fil-A’s Kale Crunch has:

  • 170 calories
  • 12 grams of fat
  • 13 grams of carbohydrates
  • 4 grams of protein

Taco Bell breakfast burrito
Joshua Blanchard/Getty Images

10. Taco Bell

“Taco Bell has lots of vegetables and lean protein options,” Malone says. “Their Cantina Chicken menu features lean marinated chicken—flavor without frying—and lots of fresh vegetables.” 

What to order

Breakfast: Steak and Egg Breakfast Burrito

This breakfast burrito includes eggs, steak, potatoes, a three-cheese blend, and tomatoes. With plenty of protein, it’s a quality start to the day. Still, a bit of creative customization can increase its nutritional value quite a bit.

Going light on the cheese shaves off 5 grams of saturated fat [and 50 calories],” Malone says. She also recommends adding some pico de gallo. “Pico adds some color—think: vitamins, minerals, and phytonutrients—and extra flavor.” Ditching the potato bites also takes away 110 calories. 

The Taco Bell Grande Steak and Egg Breakfast Burrito—light on cheese, with pico de gallo, and no potatoes—comes to:

  • 430 calories
  • 20 grams of fat
  • 40 grams of carbohydrates
  • 22 grams of protein

Lunch or dinner: Cantina Chicken Quesadilla, Burrito, or Bowl

“Order ‘al fresco style’ and skip the creamy sauces—and ask for light cheese and black beans,” Malone recommends. All three of these options can be under 500 calories and have between 20 to 30 grams of protein, she says.

Adding beans bumps the fiber up to 7 grams, about a third of the minimum recommended daily fiber intake. “Fiber and protein will keep you full and satisfied, and the calorie count is on point for a meal to meet but not exceed your energy needs for the day.”

For instance, the Cantina Chicken Bowl “al fresco” with beans and light cheese comes to about:

  • 410 calories
  • 17 grams of fat
  • 42 grams of carbohydrates
  • 23 grams of protein
dominos veggie pizza
NurPhoto/Getty Images

11. Domino’s

Pizza isn’t the first thing that comes to mind if you’re after a healthy meal—but you can use some tricks to design a nutritionally-optimized pizza at a chain like Domino’s, Sheth says. Domino’s claims to have 34 million different pizza combinations, so you can customize to your heart’s desire!

While creating your pizza, make sure to avoid nutritional traps, says Sheth. “Meat lovers style or meat-heavy pizza can be high in saturated fat and sodium,” she says. “Thick crust, extra cheese, and creamy or rich dips can significantly increase total calories.” 

What to order

Lunch or dinner: Lighten Up Veggie Pizza

If you want to order à la carte, Domino’s Veggie Pizza is a part of its “Lighten Up” menu. It comes on an extra-thin crust with a smaller portion of cheese, plus toppings like fresh baby spinach, mushrooms, diced tomatoes, and black olives. You can also add grilled chicken breast for a boost of protein. 

For two slices of a 12-inch pizza, this Domino’s Lighten Up Veggie Pizza with chicken contains about:

  • 270 calories
  • 13 grams of fat
  • 24 grams of carbohydrates 
  • 10 grams of protein

Lunch or dinner: Build your own pizza

Domino’s excels when it comes to customization. Sheth offers some tips to keep your DIY pizza in a similar nutritional range to the Lighten Up Veggie Pizza described above (and these rules stand for ordering pizza at any fast food chain): 

  • Choose thin crust instead of pan or stuffed crust.
  • Add lots of veggie toppings.
  • Ask for light cheese.
  • If available, opt for a personal-size pizza (generally a 6-inch pizza).
  • If going for a larger pizza size, enjoy one to two slices of pizza with a side salad for a balanced meal.  
McDonald's oatmeal
Gado/Getty Images

12. McDonald’s

Eating healthy at McDonald’s also requires a bit of strategy, the experts say. Most of the chain’s menu includes ultra-processed foods, full of saturated fat and sodium—and lacks in many vitamins and minerals. 

When browsing McDonald’s menu (or any fast food menu, really), Bernardon says to ask yourself:

  • How is this item prepared? Is it breaded, fried, or grilled?
  • Is there a good source of protein?
  • Where is the fiber? 

Another tip from Cochrane: If your meal doesn’t contain much fiber, you might not feel full after finishing. “Many people [then] opt to get a second entree, like another sandwich, chicken tenders, dessert, or milkshake,” she says. Even if you go for the sandwich [or burger] and fries, instead of adding an additional sandwich or those chicken tenders, think about a side of fruit or vegetables—these will add vitamins, minerals, and fiber to help fill you.” 

What to order

Breakfast: Fruit and Maple Oatmeal

Bernardon recommends McDonald’s Fruit and Maple Oatmeal because there’s fiber in the oats as well as the fruit. 

However, this breakfast contains about 31 grams of sugar—so go for the “without brown sugar” option when you order to reduce that sugar content by about half. This trick cuts down the calorie and carbohydrate content as well, without affecting the fiber or protein levels.

The McDonald’s Fruit and Maple Oatmeal without brown sugar contains:

  • 260 calories
  • 4 grams of fat
  • 49 grams of carbohydrates
  • 6 grams of protein

Lunch or dinner: Deluxe McCrispy Chicken Sandwich

Sure, it’s fried—and that’s going to add extra fat and calories compared to grilled chicken (an option that McDonald’s unfortunately discontinued). But it’s a whole chicken fillet—not a mixed meat patty—which is generally considered healthier. 

Plus, the deluxe version includes shredded lettuce and sliced Roma tomatoes, adding extra nutrients and fiber to keep you full. Pair that with a side of apple slices, and you’ll be looking at a pretty well-balanced meal. “You can also remove the bun or ask for lettuce wraps to help balance the carb content,” Cochrane adds. 

Another important note: order it without mayonnaise, says Bernardon. This can significantly lower the calorie and fat content of the sandwich. 

The McDonald’s Deluxe McCrispy Chicken Sandwich with no mayo contains:

  • 530 calories
  • 26 grams of fat
  • 48 grams of carbohydrates
  • 27 grams of protein

About the experts

  • Lindsay Malone, MS, RDN, LD, is a registered dietician specializing in lifestyle medicine. She works as an integrative and functional medicine dietician through her practice, Malone Nutrition Consulting, and is an instructor in the Department of Nutrition at Case Western Reserve University School of Medicine. 
  • Samantha Cochrane, RDN, LD, MPH, CNSC, is a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. She works with patients in primary care, oncology, bariatric surgery, and more. Samantha also holds a Master’s in Public Health and is a Clinical Nutrition Support Clinician. 
  • Catherine Gervacio, RDN, is a registered dietician nutritionist and certified exercise nutrition coach who specializes in diabetes management, gut health, and weight management. She also consults for WOWMD, a nutrition and supplement company. 
  • Caroline Bernardon, MS, RDN, CSCS, is a registered dietician nutritionist and the Founder of Wellness with Care. She holds Master’s degrees in Nutrition and Exercise Physiology from Columbia University, specializing in counseling individuals through a combination of nutritional strategies and physical activity. 
  • Vandana Sheth, RDN, CDCES, FAND, is a registered dietitian nutritionist who specializes in plant-based and diabetes nutrition. She runs a nutritional consulting business in Los Angeles and is a Fellow of the Academy of Nutrition and Dietetics. 
  • Jason Levee, MS, RD, CDN, is a registered dietician with a Master’s degree in Nutrition from New York University. He’s the founder of Whole Family Health, where he works with parents to form healthy nutrition habits for themselves and their children. He also specializes in sustainable weight loss. 

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