Fast food often gets a bad rap for being unhealthy, loaded with calories, fat, and salt. But let’s face it, sometimes convenience wins. The good news is that many fast-food chains offer healthier options, allowing you to enjoy a quick meal without completely derailing your health goals. So, What Fast Food Is The Healthiest To Eat?
Many restaurants now cater to health-conscious consumers, with menus featuring lighter fare and customizable options. Whether you’re aiming for weight loss or simply a healthier lifestyle, navigating the fast-food landscape can be easier than you think. Here’s a rundown of 15 of the healthiest fast-food chains and some smart choices from their menus.
15 Healthiest Fast Food Chains
1. Panera Bread
Panera Bread consistently ranks high as one of the healthiest fast-food chains. Their menu boasts a variety of salads packed with fresh vegetables. Just be mindful of the dressing’s calorie count. Grilled chicken is a great protein addition to salads. Panera also offers soups and sandwiches. Opt for grilled chicken sandwiches on whole-grain bread and choose an apple as a side instead of chips for a lighter lunch. Be wary of items loaded with cream, cheese, or sugar, as these can significantly increase calories and fat.
2. Taco Bell
Taco Bell might not be the first place that springs to mind when you think of healthy eating, but it’s surprisingly adaptable. It offers numerous options for vegetarian, vegan, gluten-free, and low-calorie diets. Around 75% of their menu items clock in at under 500 calories. Try ordering “Fresco-Style,” 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 calories.
3. Chick-Fil-A
While known for its fried chicken, Chick-Fil-A also offers healthier alternatives. The grilled chicken wrap and chicken noodle soup are lower in calories. The kale salad provides a low-sodium option, and you can request a gluten-free bun. For a healthy fast-food breakfast, the egg white sandwich and Greek yogurt parfaits are nutritious choices. Be mindful of sauces, as they can quickly add calories and fat.
4. Chipotle
Chipotle excels as one of the healthiest fast-food chains because of its build-your-own-meal concept. This enables you to choose healthier ingredients and control portion sizes. Opt for salads and bowls over tortillas (which alone have 320 calories). Steak and sofritas are the lowest-calorie protein choices. Brown rice is more nutritious than white rice due to its higher fiber content. Load up on vegetable toppings and skip the queso and sour cream. Sodium content can be high, so be mindful of that.
5. Panda Express
Although American-Chinese food is often associated with fried options and high sodium, Panda Express is one of the healthier fast-food chains. It offers a “Wok Smart” menu featuring items with at least eight grams of protein and less than 300 calories. Pair your meal with steamed brown rice, greens, and tofu. Grilled shrimp or chicken can help reduce calories and carbs.
6. Sweetgreen
Sweetgreen, while less widely known, is a standout as one of the healthiest fast-food chains. With locations in 21 states, it features rice and quinoa bowls and salads with kale, lettuce, arugula, or spinach bases. These can be topped with nuts, seeds, beans, vegetables, and proteins. They also have a variety of dressings and sauces. Be cautious of toppings, as calories can quickly add up.
7. Subway
Subway is a decent choice, offering a “Fresh Fit” menu. They have meals approved by the American Heart Association, such as the Veggie Delite and sweet onion chicken teriyaki sandwich. These sandwiches are made on nine-grain wheat bread and include lettuce, tomatoes, onions, green peppers, and cucumbers. Subway’s customizability, allows you to load up on vegetables and choose whole-grain bread. Salads are another healthy option.
8. CAVA
CAVA, a fast-casual restaurant featuring Mediterranean cuisine, is among the healthiest fast-food chains. The Mediterranean diet is considered one of the healthiest globally. CAVA offers bowls and pitas filled with grilled meats, falafel, eggplant, and hummus. The “RightRice,” made with lentils, chickpeas, green peas, and rice, offers more protein and fiber and fewer carbohydrates than white rice. Grilled chicken and roasted vegetables are healthy choices.
9. Veggie Grill
Veggie Grill is a plant-based fast-casual restaurant and stands out as one of the healthiest fast-food chains. The menu includes vegan versions of buffalo wings, burgers, and mac and cheese, alongside seasonal options. Gluten-free and low-carb options are available. Vegetable and plant-based meat wraps and salad bowls are among the healthiest choices (besides just a plain salad). Be cautious of adding tortilla chips and dressings, which can increase the calorie count.
10. Noodles & Company
Noodles & Company provides noodle bowls and a few soups and salads. The “LEANguini” line features 44% fewer net carbs and 50% more protein while retaining signature flavors. Their pre-made pasta bowls feature vegetables, grilled chicken, Impossible “chicken,” tofu, and shrimp. You can also opt for zucchini noodles instead of traditional pasta.
11. Au Bon Pain
This bakery-style fast-food restaurant offers satisfying meals with good low-calorie choices. Au Bon Pain has a variety of sandwiches, soups, and salads. They offer 19 low-fat soups under 200 calories. The chicken salad sandwich on whole-grain bread has 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 also makes the list. Beyond burgers, Wendy’s offers a relatively large selection of salads. Options include cobb, apple pecan, Parmesan Caesar, and taco salads. These salads can also be ordered without meat for a vegetarian option. Order dressing on the side to control fat and calories. Watch out for added cheese and tortilla chips on some salads. A grilled chicken wrap, baked potato, or apple bites are healthier side alternatives to french fries.
13. Native Foods
Native Foods is an eco-friendly and healthy vegan chain. With a limited number of locations, it offers delicious and healthy dishes like the sesame kale bowl and the Buddha bowl. They also recreate comfort foods like chicken tenders and burgers with plant-based ingredients. However, be mindful of toppings and fried options like onion rings and fries.
14. Burger King
Though hamburgers aren’t typically associated with health, Burger King has some healthier options. They offer Impossible burgers, though these are only slightly lower in calories than beef Whoppers. You can reduce simple carbohydrates and saturated fat by removing mayonnaise and cheese and swapping the bun for a lettuce wrap.
15. Mendocino Farms
Mendocino Farms has a menu that rotates seasonally, ensuring fresh, in-season ingredients. They offer sandwiches, salads, and soups with healthy options. Make sandwiches breadless for a low-carb meal or get the flavors of a sandwich in a salad. Their “Not-So-Fried Chicken” uses shaved roasted chicken breast with crunchy polenta. A vegan menu is also available.
Making Smart Choices: What Fast Food is the Healthiest to Eat?
There isn’t one single “healthiest” fast-food chain, but many chains offer surprisingly nutritious choices. These top 15 chains provide plenty of swaps and menu options that are lower in calories, fat, carbohydrates, and sodium.
Opting for whole-grain bread increases fiber intake. Lower calories by requesting salad dressings on the side and skipping cheesy and creamy ingredients. Choosing lean meats like grilled chicken and fish provides a good source of protein and helps you feel satisfied.
Eating healthily is a vital part of a healthy lifestyle. A balanced meal fuels your body and helps maintain your ideal weight. While fast food is convenient, it’s not always the most nutritious. However, with the right choices, you can enjoy the convenience of fast food while staying on track with your health goals. The options provided by these fifteen chains can help you make better food choices.
