15 of the healthiest fast-food menu items

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Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream — 500 calories

Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream — 500 calories

Chipotle has lots of fresh, healthier options. In general, nix the cheese and sour cream (an occasional dollop of guac is fine, since it's packed with healthy fats), and go for deconstructed alternatives to their burritos, like this one, which has:

500 calories — not too low, not too high

42g of protein — a hefty amount to strengthen muscles and fill you up

13.5g of fat — a little on the high side

57g of carbs — roughly one-third of your recommended daily allowance

805mg of sodium — a little less than half your recommended daily allowance

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Starbucks — Spinach and Feta Wrap — 290 calories

Starbucks — Spinach and Feta Wrap — 290 calories

While the yummy pastries at Starbucks are sure to catch your eye mid-afternoon, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling anytime meal, with:

290 calories — pretty low as far as lunch goes; pair with a high-protein side like plain greek yogurt

19g of protein — a pretty good amount to strengthen muscles and fill you up

10g of fat — not too low, not too high

33g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones

830mg of sodium — just under half your daily allowance

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In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread — 480 calories

In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread — 480 calories

You don't have to turn to the secret menu (we're lookin' at you, Protein-Style fans) to get a lighter option at In-N-Out. Swap the special sauce for some ketchup and mustard to slash some fat and calories, and opt for a regular burger instead of a Double-Double.

480 calories — not too high, not too low

22g of protein — a good amount to strengthen muscles and fill you up

27g of fat — on the high side (a little less than half your daily allowance)

41g of carbs — roughly 14% of your recommended daily allowance

1080mg of sodiumclose to half your recommended daily allowance

Chick-fil-A — Grilled Chicken Cool Wrap — 340 calories

Chick-fil-A — Grilled Chicken Cool Wrap — 340 calories

The "home of the original chicken sandwich" spiced up its menu last year, adding a smattering of healthy fare like this, which has:

340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

36g of protein — a hefty amount to strengthen muscles and fill you up

13g of fat — not too low, not too high

30g of carbs — on the low side

900mg of sodium — about half your recommended daily allowance

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Wendy's — Asian Cashew Chicken Salad, full size — 380 calories

Wendy's — Asian Cashew Chicken Salad, full size — 380 calories

Not all of Wendy's salads are on the healthier side (the Spicy Caesar Chicken Salad, for example, packs 790 calories and 51 grams of fat), but a couple are winners in most areas, including this cashew chicken salad. Our only caveat with this choice was that it was pretty high in sugar, at 40 grams. Here's how it stacks up otherwise:

380 calories — on the low side

36g of protein — a hefty amount to strengthen muscles and fill you up

14g of fat — on the higher side, but not a deal-breaker

32g of carbspretty high and largely from sugar; watch your snacks

1070mg of sodium — roughly half your daily allowance

Shake Shack — Single Hamburger or Chicken Dog — 360 or 300 calories

Shake Shack — Single Hamburger or Chicken Dog — 360 or 300 calories

While they're known for their towering Shack Stacks and crispy fries, this chain has lighter options too. Notably, their vegetarian 'Shroom Burger isn't one of them.

Hamburger:

360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

26g of protein — a good amount to strengthen muscles and fill you up

17g of fat — on the higher side, but not a deal-breaker

25g of carbs — pretty low

460mg of sodium — pretty low

Chicken Dog:

300 calories — pretty low as far as lunch items go

26g of protein — a good amount to strengthen muscles and fill you up

11g of fatnot too high, not too low

32g of carbs — not too high, not too low

970mg of sodiuma little under half your daily allowance

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McDonald's — Artisan Grilled Chicken Sandwich — 360 calories

McDonald's — Artisan Grilled Chicken Sandwich — 360 calories

While I wasn't incredibly impressed by taste of the Artisan Grilled Chicken, it's definitely one of the healthier choices McDonald's offers. Opt for a sandwich with grilled rather than fried meat, and hold the mayo to curb your fat intake. Here's how the sandwich stacks up:

360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

33g of protein — a hefty amount to strengthen muscles and fill you up

6g of fat — not too low, not too high

43g of carbs — roughly 14% of your daily allowance

960mg of sodium — a little under half your daily allowance

Taco Bell — Fresco Chicken Burrito Supreme — 340 calories

Taco Bell — Fresco Chicken Burrito Supreme — 340 calories

No longer solely the land of Chalupas and Crunchwrap Supremes, Taco Bell has expanded their healthier offerings with its "Fresco" menu, which essentially swaps the sour cream and cheese in popular items for salsa. Here's how the Fresco Burrito with Chicken shapes up:

340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

19g of protein — a pretty good amount to strengthen muscles and fill you up

8g of fat — not too low, not too high

49g of carbs — roughly 16% of your recommended daily allowance

1060mg of sodium — close to half your recommended daily allowance

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Panera — Smoked Turkey Breast Sandwich on Country — 430 calories

Panera — Smoked Turkey Breast Sandwich on Country — 430 calories

Panera has loads of yummy nutritious items, at least when it comes to lunch. Order from the "You Pick Two" menu to try a half sandwich and small salad, or a get a full sandwich, which has:

430 calories — not too high, not too low

33g of protein — a hefty amount to strengthen muscles and fill you up

3.5g of fat — pretty low

67g of carbs — on the higher side; watch your snacks

1790mg of sodium — higher than any other item on this list

McDonald's — Egg McMuffin — 300 calories

McDonald's — Egg McMuffin — 300 calories

The fruit and yogurt parfait isn't the only healthy morning item McDonald's offers. Avoiding the meat is an easy way to lighten up their traditional all-day breakfast fare. An Egg McMuffin has:

300 calorieson the lower side if you're eating it for lunch

17g of protein — a hefty amount to strengthen muscles and fill you up

12g of fat — on the higher side, but not a deal-breaker

29g of carbs — pretty low

730mg of sodium — a little less than half your recommended daily allowance

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Dunkin' Donuts — Egg White Flatbread — 280 calories

Dunkin' Donuts — Egg White Flatbread — 280 calories

Surprisingly for a restaurant chain that specializes in deep-fried dough, Dunkin' Donuts has quite a few healthy breakfast options, like their Egg White Flatbread, which has:

280 caloriespretty low as far as lunch goes; pair with a side salad, some fruit, or a yogurt

15g of protein — a good amount to strengthen muscles and fill you up

9g of fat — not too high, not too low

33g of carbs — roughly 11% of your recommended daily allowance

690mg of sodiuma little less than half your daily allowance; watch your snacks

Papa John's — Garden Fresh Pizza, two medium slices — 400 calories

Papa John's — Garden Fresh Pizza, two medium slices — 400 calories

One of the least healthy things about most pizza-chain fare is their high sodium content, which research suggests may be bad news for your heart. If you're a pizza fan, keep an eye your salt intake the rest of the day after you've indulged in a few slices.

400 calories — on the lower side

16g of protein — a pretty good amount to strengthen muscles and fill you up

14g of fat — not too low, not too high

54g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones

980mg of sodium — just under half your daily allowance

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Pizza Hut — Garden Party Thin Crust Pizza, two medium slices — 460 calories

Pizza Hut — Garden Party Thin Crust Pizza, two medium slices — 460 calories

As part of its recent attempt to overhaul its brand, Pizza Hut began offering several options with more fresh veggies and popular toppings like Sriracha. But like other pizza chains, one of the restaurant's main health drawbacks is the high sodium and carb content of its offerings. The Garden Party pizza has:

460 calories — not too high, not too low

18g of protein — a pretty good amount to strengthen muscles and fill you up

18g of fat — on the higher side, but not a deal-breaker

60g of carbspretty high; watch your snacks

900mg of sodiuma little under half your daily allowance

Burger King — BK Veggie Burger, no mayo — 310 calories

Burger King — BK Veggie Burger, no mayo — 310 calories

My vegetarian friends were ecstatic when Burger King announced its veggie option. Overall at this restaurant, the same rules as McDonald's apply: Avoid mayo and fried options and go for sandwiches instead of meals. Here's the BK Veggie low-down:

310 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

22g of protein — a hefty amount to strengthen muscles and fill you up

7g of fat — not too low, not too high

42g of carbs — roughly 14% of your daily allowance

990mg of sodium — close to half your daily allowance

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Subway — 6-inch Turkey Breast Sub, no cheese, add avocado — 340 calories

Subway — 6-inch Turkey Breast Sub, no cheese, add avocado — 340 calories

"Eating fresh" is pretty easy at this chain, where you can get lean meats or just fresh veggies on whole-wheat bread with a variety of low-calorie, low-fat dressings. Turkey and avocado, my personal favorite, has:

340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit

18g of protein — a pretty good amount to strengthen muscles and fill you up

9g of fat — not too low, not too high

49g of carbs — roughly 16% of your daily allowance

670mg of sodium — not bad; much lower than competing items at Chipotle or Taco Bell