Do Healthy Fast Food Options Exist? What to Choose and What to Avoid, According to a Dietitian

Busy schedules can mean relying on fast food meals from time to time, and that’s OK. Maybe you’re rushing between appointments, traveling, or simply in need of something quick and convenient. 

But fast food isn’t exactly known for being nutritious. Many menu items are high in saturated fat, sodium, and added sugars. 

Still, with a little know-how, it’s often possible to find healthier options. Below we’ll share tips for how to identify more nutritious fast food menu items, simple strategies for customizing your meal, and guidance about what to limit. 

How to build healthy meals at fast food restaurants

Before looking at specific menu items, it can help to have an idea of which nutrients to look for.

Look for ways to include:

• Fiber 

• Protein

• Vitamins and minerals

At the same time, try to limit:

• Added sugars

• Sodium 

• Saturated fat

You can usually find nutrition information on the restaurant’s website. And while there aren’t official nutrition standards for what counts as a “healthy” fast food meal, general dietary guidelines can provide some estimated targets. As a rough guide for your meal, you might aim for: 

• Protein: 25 g to 35 g

• Fiber: at least 7 g 

• Sodium: less than 800 mg 

• Added sugars: less than 10 g

• Saturated fat: less than 4 g

• Calories: 400 to 700 

But you don’t necessarily need to track numbers. Instead, it can be helpful to think about the plate method. The plate method recommends filling about half your meal with vegetables and fruit, one quarter with a protein source, and one quarter with grains — preferably whole grains, when available.

How to choose healthier fast food options

Once you know what ingredients to keep an eye out for, it’s easier to find menu items that fit your goals. Many fast food restaurants let you customize your order, and making a few simple swaps can help you build a balanced meal. Here are some suggestions to get you started. 

Burgers

Beef patties provide both protein and iron. But most burgers have high amounts of saturated fat and sodium. 

To cut back, you can:

• Skip toppings like bacon and processed cheese.

• Opt for a single patty instead of a double or triple.   

• Order a burger from the kids meal.

Top your burger with lettuce, tomato, onion, and other vegetables to contribute to your overall daily fiber goal. Swap in a whole-grain bun for the white (refined) bread bun if you can. 

Chicken

Chicken is another high-protein option. How nutritious it is depends largely on how it’s prepared.

To reduce how much fat and sodium you have, choose grilled, roasted, or rotisserie chicken instead of deep-fried options. Menu items described as “breaded” or “crispy” are usually fried. 

If chicken nuggets are your only chicken choice, choose a smaller portion and go easy on dipping sauces, which can add extra sodium, sugar, and fat. 

Subs and deli sandwiches

Bread, deli meat, and cheese all contain sodium. When you combine them in one sandwich, the total can add up quickly. A sub or deli sandwich can easily contain 1,500 mg to 2,500 mg of sodium — above the recommended daily limit. For reference, the American Heart Association (AHA) recommends a maximum of 2,300 mg of sodium per day. And they recommend most adults try to stay below 1,500 mg per day.  

There’s another reason to be mindful of these sandwiches. Processed meat — a category that includes many deli meats — is linked with a higher risk of colorectal cancer. Because of this, the American Institute for Cancer Research suggests eating “little, if any” processed meat. 

To build a healthier sandwich, you can:

• Order half a sandwich or a 6-inch sub (rather than a 12-inch or “footlong” sub). 

• Consider skipping cheese if your sandwich already contains deli meat.

• Swap out deli meats such as salami, bologna, or ham for options like grilled chicken, turkey, or tuna.

• Add plenty of vegetables.

• Limit salty add-ons such as pickles, olives, and banana peppers. 

Salads

Salads are often associated with healthy eating, but some are healthier than others. Some fast food salads have ingredients with large amounts of saturated fat, sodium, sugar, and calories. 

Try to limit or skip ingredients such as:

• Bacon

• Shredded cheese

• Fried toppings like crunchy noodles

• Creamy dressings

Instead, look for salads that emphasize vegetables and lean protein. Good options include: 

• Leafy greens

• Mixed vegetables

• Grilled chicken

• Eggs

• Beans

When possible, choose darker greens, such as romaine lettuce and spinach, over iceberg lettuce. Darker greens usually provide more vitamins and antioxidants. 

Dietitian tip: Some salads come with a whopping ¼ cup of dressing, which can add a lot of sodium, fat, and calories. Choose an oil-based dressing such as vinaigrette or Italian, and ask for it on the side so you can control how much you use. 

Bowls

Many fast food restaurants now offer customizable bowls. This can make it easier to add more vegetables and protein.

As with salads, remember that just because something is in bowl form doesn’t mean it’s automatically healthy. This is a good place to use the plate method mentioned above. Aim for a bowl that’s roughly half vegetables, a quarter grains, and a quarter protein. 

You can also:

• Choose a base of salad greens (or half-rice and half-salad) rather than rice alone.

• Choose brown rice over white rice.

• Select a lean protein source such as grilled chicken, turkey, or beans over fried or breaded chicken.

• Add extra veggies, if you can.

• Ask for the dressing or sauce on the side.

Sides

French fries may be a fast food staple, but they’re not the only side option. Fries are typically high in sodium and saturated fat, so choosing a different side can be an easy way to make a more balanced meal. 

Look for a side that provides some fiber, vitamins, and minerals, such as:

• Beans, like baked beans, bean salad, or chili

• Corn

• Baked potato

• Fruit cup

• Apple slices

• Side salad

If you do get fries, order a small instead of a large. Sweet potato fries may provide more vitamin A than regular fries, but since they’re prepared the same way, they have similar downsides.

Drinks

The sodas and other fountain drinks at fast food restaurants are usually very high in sugar. 

The AHA recommends limiting added sugar to 9 tsp (36 g) per day for men, and 6 tsp (25 g) per day for women. But even a small fountain soda (16 fl oz) often exceeds those limits. For example, a small Coca-Cola has 52 g of sugar and almost 200 calories. 

Choosing water, unsweetened tea, or another low-sugar drink instead can make a meaningful difference. 

Condiments

It’s easy to forget that sauces, dressings, and toppings can add extra sodium and fat to your meals. Try to limit:

• Creamy sauces and spreads, like ranch and blue cheese dressing

• Cheese sauces, such as nacho cheese or queso

• Deep-fried toppings, such as tortilla strips or fried onions

• Mayonnaise

Other condiments are high in added sugars, so it’s a good idea to use them in moderation. Examples include:

• Ketchup

• BBQ sauce 

• Honey mustard

• Relish

• Teriyaki sauce

Condiments and toppings that are typically lower in saturated fat, sodium, and sugar include: 

• Plain oil and vinegar dressings — when possible, use straight oil and vinegar rather than packaged dressings

• Mustard

• Salsa or pico de gallo

• Nuts and seeds, which add crunch and provide protein, fiber, and healthy fats

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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