Being on a diet is hard enough as it is, but it can seem impossible to make the right choices when you're dining out. Here are some low-fat fast food options.
How can you follow a low-fat diet when dining at a fast food restaurant? Nutritional guidelines recommend that people get fewer than 30% of their daily calories from fat. For the average 2000-calorie diet, this means eating less than 60 grams of fat each day. For people who are on a low-fat diet, fat intake should be even lower. People may follow low-fat diets for heart health or to lose weight.
The best way to follow a low-fat diet is to eat fresh foods prepared at home, but dining out is becoming increasingly common. If you have kids, and even if you don't, chances are that you end up eating at fast food restaurants at least once per week.
Thankfully, many fast food restaurants are starting to cater to the dietary needs of their customers, and they are starting to offer a selection of healthier foods. Use the advice below to make healthier choices; the percent at the end of each line is the percentage of calories that come from fat.
McDonald's
- Order the Premium Grilled Chicken Classic Sandwich without mayonnaise for 370 calories and 4.5 grams of fat - 11%.
- The Honey Mustard Snack Wrap (Grilled) and the Chipotle BBQ Snack Wrap (Grilled) each have 260 calories and 9 grams of fat - 17%.
- The Premium Caesar Salad with Grilled Chicken has 220 calories and 6 grams of fat, without dressing - 25%.
- There are no breakfast sandwiches with fewer than 30% of their calories from fat. The Fruit & Walnut Salad, surprisingly, gets 34% of its calories from fat!
Burger King
- Order the Tendergrill Chicken Sandwich without mayonnaise for 400 calories and 7 grams of fat - 17.5%.
- Order the BK Big Fish without mayonnaise for 470 calories and 13 grams of fat - 25.5%.
- Order the BK Veggie Burger, where available, without mayonnaise for 340 calories and 7 grams of fat - 20.5%.
- Order the Tendergrill Garden Salad with no cheese, no croutons, and Ken's Fat Free Ranch Dressing for 240 calories and 4.5 grams of fat - 17%.
Wendy's
- Order the Grilled Chicken Go Wrap without cheese or honey mustard for 190 calories and 45 grams of fat - 24%.
- The Ultimate Chicken Grill has 320 calories and 7 grams of fat - 19%. Save an additional 40 calories and 3.5 grams of fat by ordering it without honey mustard sauce.
- Order the Premium Fish Filet Sandwich without tartar sauce for 340 calories and 10 grams of fat - 26%.
- The Southwest Chicken Caesar Salad has 330 calories and 9 grams of fat without dressing - 24%.
- The Broccoli & Cheese Potato has 320 calories and 2 grams of fat - 6%.
- The Sour Cream & Chives Potato has 320 calories and 4 grams of fat - 11%.
- The Bacon & Cheese Potato has 450 calories and 13 grams of fat - 27%. Even with bacon and cheese sauce, this potato is better in fat calorie content than a plain hamburger.
Taco Bell
- The Fresco Style Gordita Baja (Chicken) and the Fresco Style Gordita Supreme (Chicken) each have 230 calories and 7 grams of fat - 27%.
- The Fresco Style Grilled Stuft Burrito (Chicken) has 530 calories and 13 grams of fat - 22%.
- The Fresco Style Tostada has 200 calories and 6 grams of fat - 27%.
- The Fresco Style Grilled Streak Taquitos have 260 calories and 7 grams of fat - 16%.
- The Fresco Style Enchirito (Chicken) has 240 calories and 5 grams of fat - 19%.
For more information on low-fat diets and fast food, visit Diet Facts or the nutrition section of your favorite fast food restaurant's website.
