7 Healthiest Orders From Your Fave Fast Food Places—& No, They're Not Salads
Fast food isn't exactly the healthiest meal option out there, but there's a time (when you're craving it) and place (driving down the highway) for everything. However, if you're planning to swing through your favorite drive-thru, there is a healthier way to order if that’s a goal.
When deciding what to order, registered nutritionist and dietitian Lauren Manaker tells Delish that, “while there’s no need to obsess over strict limits, being mindful of foods higher in saturated fats, sodium, or added sugars is a good idea.”
You might assume that a salad or wrap would be your healthiest bet, fast food-wise—at least much more nutritious than, say, chicken nuggets. Wrong. In my research, I was amazed by the levels of sodium, calories, and saturated fat that I found in most versions.
Ultimately, Manaker says that when it comes to fast food and “balancing the good with the bad,” it's all about moderation. “For example, a grilled chicken sandwich might contain more sodium than ideal, but it also provides a good dose of protein and other nutrients to fuel your body. The key is to make informed choices—pair that sandwich with a side salad instead of fries, or choose water over soda," she adds.
With all of this in mind, we studied the nutritional facts of popular fast food chains in America. Here are the healthiest orders we could find from Chick-fil-A, Taco Bell, and more:
Chick-fil-A: Grilled Nuggets
Chick-fil-A's grilled nuggets are one of the best fast food options out there thanks to their protein content alone: 25 grams. The rest of their stats are pretty impressive too. The nugs have just half a gram of saturated fat, 440 milligrams of sodium, and 1 carb.
Clever TikTokers have become particularly fond of the low-carb, low-calorie entrée paired with the Kale Crunch Salad for added greens. The leafy side adds 170 calories, 1.5 grams of saturated fat, 250 milligrams of sodium, 13 grams of carbs, 4 grams of protein, and 4 grams of fiber. The kale alone is packed with nutrients (including vitamin C, vitamin A, calcium, vitamin K, potassium, and more, while the silvered almonds are similarly rich in protein, healthy fats, fiber, vitamins, and minerals.
Taco Bell: Crunchy Taco
If you want to keep it light on saturated fat and sodium (hint: you do), try the classic crunchy taco, which has 170 calories, 4 grams of saturated fat, 13 grams of carbs, 300 milligrams of sodium, and 8 grams of protein. Swapping the seasoned beef for slow-roasted chicken and opting for light cheese brings the calorie total down to 135. Add onions, tomatoes, jalapeños, or beans for a nutritious topping.
You'll want to skip the power bowls altogether. While they might seem like a better-for-you option, perception is not always reality—in fact, they're packed with over 1,o00 milligrams of sodium.
Popeyes: Blackened Chicken Tenders
Popeyes' blackened chicken tenders are right up there with Chick-fil-A's nuggets. A 3-piece meal has 170 calories and an impressive 26 grams of protein. While they might be a little higher in sodium (550 milligrams to be exact), they have 0 grams of saturated fat and only 2 grams of carbs.
Wendy’s 6-Piece Nuggets
While Wendy's 6-piece nuggets are breaded, they're much lower in, well, nearly every nutritional stat. They have just 270 calories, 3.5 grams of saturated fat, 14 grams of carbs, and 570 milligrams of sodium, which is by far the least amount on the entire menu (salads included!).
Burger King: The Flame-Grilled Chicken Wrap
If you want to eat clean at BK, the classic flame-grilled chicken wrap is your best option. It’s a little bit higher in sodium (640 milligrams) but still lower overall. Plus, it has just 240 calories, 3 grams of saturated fat, and 17 grams of protein. The tortilla brings its carb total to 21 grams, so if you want to avoid those, you can always request it wrapped in just lettuce.
McDonald’s: 6-piece McNuggets
Much like Burger King, McDonald’s menu doesn’t offer too many options that are low in sodium, saturated fats, and calories. However, the 6-piece McNuggets isn’t too shabby. The meal offers 14 grams of protein, and has just 250 calories, 14 grams of carbs, 2.5 grams of saturated fat, and 500 milligrams of sodium.
Starbucks: Spicy Falafel Pocket
A rookie made the list! Starbucks’ new spicy falafel pocket has just 230 calories, 1 gram of saturated fat, 430 milligrams of sodium, and 8 grams of protein. The chickpeas used in falafel are filled with protein and fiber, and have a bunch of additional benefits. The chickpea fiber can help manage blood sugar levels, lower the risk of heart disease, improve digestive health, and more. They also contain folate, iron, magnesium, and phosphorus.
It’s a little higher in carbs, with 28 grams in total, so if that's something you're watching, you could opt for the egg white and roasted red pepper egg bites, which have just 11 carbs. They’re typically available most of the day (not just breakfast) and are packed with protein, too—12 grams!
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