Fast food often gets a bad rap for being unhealthy, packed with calories, fat, and sodium. But what if you could enjoy the convenience of a quick meal without completely derailing your health goals? The good news is, many fast food chains are stepping up their game, offering healthier options that cater to a more health-conscious consumer. So, the burning question remains: What Fast Food Chain Is The Healthiest?
While no fast food is going to rival a home-cooked meal, some chains offer significantly better choices than others. Whether you’re aiming to lose weight, manage specific dietary needs, or simply live a healthier lifestyle, knowing which restaurants prioritize nutrition is key.
Top 15 Healthiest Fast Food Chains
1. Panera Bread
Panera Bread consistently ranks high as one of the healthiest fast food chains. Their menu is brimming with salads featuring fresh vegetables, a great choice for a lower-calorie meal. Be mindful of the dressings, as they can significantly impact the calorie count. Topping your salad with grilled chicken adds a heartier protein boost. Panera also offers sandwiches and soups, with grilled chicken sandwiches being a lighter lunch option. Watch out for cream-based soups or dishes high in cheese or sugar, as these tend to be higher in calories and fat. Opt for wholegrain bread whenever possible and consider an apple as a side instead of chips.
2. Taco Bell
While not the first place that springs to mind when you think “healthy,” Taco Bell has made strides in offering lighter options. They’re one of the healthiest fast food chains, boasting a menu with vegetarian, vegan, gluten-free, and low-calorie choices. A whopping 75% of their menu items clock in under 500 calories! Try the “Fresco Style” option, which replaces mayo-based sauces, cheese, and sour cream with diced tomatoes. This simple swap can bring a soft taco down to just 160 calories or a Burrito Supreme to 340, solidifying Taco Bell’s place among the healthiest fast food chains.
3. Chick-Fil-A
Despite its reputation for fried chicken, Chick-Fil-A offers surprisingly healthy alternatives, making it one of the healthier fast food chains. While it’s easy to indulge in high-calorie, high-sodium options, the variety allows for mindful choices. The grilled chicken wrap and chicken noodle soup are lower in calories, and the kale salad offers a low-sodium option. Gluten-free buns are also available. For a healthier breakfast, consider the egg white sandwich or Greek yogurt parfaits. Be cautious of sauces, as they can quickly add up in calories and fat.
4. Chipotle
Chipotle’s build-your-own-meal concept makes it a strong contender for the title of “healthiest fast food chain.” You have complete control over ingredients, allowing you to create a nutritious and delicious meal. Opt for salads or bowls over tortillas (which alone add 320 calories). Steak and sofritas are the lowest-calorie protein choices. Choose brown rice for added fiber, load up on vegetable toppings, and skip the queso and sour cream. While Chipotle is a healthy choice, be mindful of sodium levels.
5. Panda Express
American-Chinese food often suffers from excessive frying and sodium. However, Panda Express earns its spot as one of the healthiest fast food chains thanks to its “Wok Smart” menu. These items boast at least eight grams of protein and less than 300 calories, making them a good on-the-go option. Build a healthier meal with steamed brown rice, greens, and tofu, and opt for grilled shrimp or chicken to reduce calories and carbs.
6. Sweetgreen
While less ubiquitous than other chains, Sweetgreen is a strong contender as one of the healthiest fast food chains. With locations in 21 states, they specialize in rice and quinoa bowls, as well as salads with kale, lettuce, arugula, or spinach bases. Customize your bowl with nuts, seeds, beans, vegetables, and proteins, and choose from a variety of dressings and sauces. While the base options are healthy, be mindful of toppings, as they can quickly add up in calories.
7. Subway
Subway offers a “Fresh Fit” menu and boasts approval from the American Heart Association for heart-healthy meals like the Veggie Delite and sweet onion chicken teriyaki sandwich. These sandwiches are made on nine-grain wheat bread and loaded with vegetables. Subway is one of the healthiest fast food chains because you can customize your order, piling on vegetables and choosing wholegrain bread. Salads are also a solid, healthy option.
8. CAVA
CAVA, a fast-casual restaurant featuring Mediterranean cuisine, is one of the healthiest fast food chains due to the inherent health benefits of the Mediterranean diet. Choose bowls and pitas filled with grilled meals, falafels, eggplants, and hummus. The “RightRice,” made with lentils, chickpeas, green peas, and rice, offers more protein and fiber and less carbohydrate than white rice. Grilled chicken and roasted vegetables are among the healthiest options, and you can build your own bowl or purchase a pre-made menu item.
9. Veggie Grill
Veggie Grill is a plant-based fast-casual restaurant, making it one of the healthiest fast food chains for vegetarians and vegans. The menu features vegan versions of buffalo wings, burgers, and mac and cheese, as well as rotating seasonal options. Gluten-free and low-carb options are also available. Vegetable and plant-based meat wraps and salad bowls are among the healthiest choices, but be mindful of added tortilla chips and dressings.
10. Noodles & Company
Noodles & Company offers noodle bowls, soups, and salads, with healthy options available. The “LEANguini” line features 44% lower net carbs and 50% more protein while maintaining signature flavors. Pre-made pasta bowls also feature vegetables, grilled chicken, Impossible “chicken,” tofu, and shrimp, providing good sources of protein. Opt for zucchini noodles instead of traditional pasta for a healthier choice.
11. Au Bon Pain
This bakery-style fast food restaurant provides satisfying meals with good low-calorie choices across the menu. Au Bon Pain offers a variety of sandwiches, soups, and salads. They have 19 low-fat soups under 200 calories. The chicken salad sandwich on wholegrain bread boasts 490 calories with low-fat and high-fiber content. Opt for a salad loaded with vegetables and lean meat for protein.
12. Wendy’s
Surprisingly, Wendy’s makes the list as one of the healthiest fast food chains, largely due to its relatively large selection of salads. They offer cobb, apple pecan, Parmesan Caesar, and taco salads, which can also be ordered without meat for a vegetarian option. Order dressing on the side to control fat and calories, and be cautious of added cheese and tortilla chips. A grilled chicken wrap, baked potato, or apple bites are healthier side alternatives to french fries.
13. Native Foods
Native Foods, an eco-friendly vegan chain, is one of the best places for delicious and healthy dishes. They offer options like the sesame kale bowl and the Buddah bowl, as well as vegan recreations of comfort foods like chicken tenders and burgers. The plant-based ingredients make these foods a bit healthier than their traditional counterparts, but be mindful of toppings and fried options.
14. Burger King
While not typically associated with health, Burger King offers some options that qualify it as one of the healthier fast food chains. They offer Impossible burgers, which are only slightly lower in calories than beef Whoppers. Reduce calories and saturated fat by removing mayonnaise and cheese and swapping the bun for a lettuce wrap.
15. Mendocino Farms
Mendocino Farms offers a rotating seasonal menu with fresh, in-season ingredients. They feature sandwiches, salads, and soups with healthy options. Make sandwiches breadless for a low-carb meal, or enjoy the same flavors in salad form. They offer healthier alternatives to comfort favorites like fried chicken, such as their “Not-So-Fried Chicken” made with shaved roasted chicken breast and crunchy polenta. A vegan menu is also available.
The Verdict: What Is the Healthiest Fast Food Chain?
Ultimately, there’s no single “healthiest” fast food chain. The key is to be informed and make smart choices. The 15 chains listed above offer a variety of options that are lower in calories, fat, carbohydrates, and sodium.
Simple swaps like choosing wholegrain bread, ordering dressings on the side, and opting for lean meats can significantly impact the nutritional value of your meal. By being mindful of your choices, you can enjoy fast food in moderation as part of a balanced diet.
Eating healthily is a crucial aspect of a healthy lifestyle. While fast food is often convenient, it’s not always the most nutritious choice. However, by knowing your options and making informed decisions, you can enjoy the convenience of fast food without sacrificing your health goals.
