Healthier Fast Food

Fast food is easy and tasty, but it is often high in calories, fat and sodium. These things can be bad for you in large amounts. Below, find ideas on how to make healthier choices at fast food restaurants.

Tip 1 – Avoid "double," "jumbo," and "super size" items — they usually provide twice as much fat, calories and sodium as smaller-sized items.

AVOID			CHOOSE
Taco Bell Double Decker Taco Supreme	• 380 calories • 18 g fat • 760 mg sodium	vs	Taco Bell Chicken Soft Taco	• 190 calories • 7 g fat • 480 mg sodium
McDonald's Super Size French Fries	• 610 calories • 29 g fat • 390 mg sodium	vs	McDonald's Small French Fries	• 210 calories • 10 g fat • 135 mg sodium
Jack In The Box Jumbo Jack Burger	• 550 calories • 30 g fat • 880 mg sodium	vs	Jack In The Box Hamburger	• 250 calories • 9 g fat • 610 mg sodium

Tip 2 – Skip the "extras" such as high-fat sauce, spread, dressing, cheese and sour cream. Even a healthy choice becomes unhealthy when topped with high-fat fixings. Many restaurants offer reduced-fat and fat-free alternatives.

AVOID			CHOOSE
McDonald's McShaker Garden Salad with one packet Ranch Dressing	• 270 calories • 24 g fat • 600 mg sodium	vs	McDonald's McShaker Garden Salad with one packet Fat Free Herb Vinaigrette	• 130 calories • 6 g fat • 340 mg sodium
Subway 6" Cold Cut Trio Sandwich (with standard vegetables, cheese, oil, vinegar, salt, and pepper)	• 415 calories • 20 g fat • 1670 mg sodium	vs	Subway 6" Turkey Breast & Ham Sandwich (with standard vegetables and 2 tsp. mustard)	• 275 calories • 5 g fat • 1325 mg sodium
Jack In The Box Chili Cheese Curly Fries	• 650 calories • 41 g fat • 1760 mg sodium	vs	Jack In The Box Curly Fries	• 410 calories • 23 g fat • 1010 mg sodium

Continue reading

Tip 3 – Meat at fast food restaurants tends to be high in fat and sodium. Choose grilled, broiled or baked meat instead of breaded and fried. Better yet, try the vegetarian option.

AVOID			CHOOSE
Carl's Jr. Spicy Chicken Sandwich	• 440 calories • 22 g fat • 1290 mg sodium	vs	Carl's Jr. Charbroiled BBQ Chicken Sandwich	• 280 calories • 3 g fat • 830 mg sodium
KFC Original Recipe Sandwich (without sauce)	• 360 calories • 13 g fat • 890 mg sodium	vs	KFC Tender Roast Chicken Sandwich (without sauce)	• 270 calories • 5 g fat • 690 mg sodium
1 slice Pizza Hut Pepperoni Lover's hand-Tossed Pizza	• 372 calories • 14 g fat • 1123 mg sodium	vs	1 slice Pizza Hut Veggie Lover's Hand-Tossed Pizza	• 281 calories • 6 g fat • 771 mg sodium

Tip 4 – Drinks can be dangerous. Choose diet sodas and beverages made with nonfat milk when possible. Juice and skim milk are more nutritious than soda, but remember that they do provide calories.

AVOID			CHOOSE
Large Coca-Cola Classic	• 310 calories • 0 g fat • 30 mg sodium	vs	Large Diet Coke	• 0 calories • 0 g fat • 30 mg sodium
Jack In The Box Chocolate Shake (16 fl oz)	• 660 calories • 29 g fat • 270 mg sodium	vs	Jack In The Box 2% Reduced Fat Milk (8 fl oz)	• 140 calories • 5 g fat • 140 mg sodium
In-N-Out Root Beer (16 fl oz)	• 222 calories • 0 g fat • 48 mg sodium	vs	In-N-Out Iced Tea, unsweetened	• 0 calories • 0 g fat • 0 mg sodium

Meal Example

Here's an example at Jack in the Box.

AvoidJumbo Jack burger, chili cheese curly fries and chocolate shake that has 1860 calories, 100 grams of fat and 2910 milligrams of sodium
ChooseHamburger, curly fries and 2 percent reduced-fat milk that has only 800 calories, 37 grams of fat and 1760 milligrams of sodium

That's a difference of 1060 calories, 63 grams of fat and 1150 milligrams of sodium.

UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Recommended reading

Behavior Modification Ideas for Weight Management

Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition, exercise, and a positive attitude. Learn more here.

Guidelines for Losing Weight

Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Learn more.

Guidelines for a Low Cholesterol, Low Saturated Fat Diet

Check out these guidelines for a low cholesterol, low saturated fat diet including how to choose meats, dairy, fruits and vegetables and more.

Guidelines for a Low Sodium Diet

A main source of sodium is table salt. The average American eats five or more teaspoons of salt each day, about 20 times as much as the body needs. Learn more.

Healthy Snack Ideas

Snacks can be an important part of a nutritious eating plan if the foods you choose contribute to a well-balanced diet. Find healthy snack ideas here.

Recipe Modification Ideas for Low Cholesterol, Low Saturated Fat Diet

Trying to lower your cholesterol? Use these recipe modifications and substitutions to significantly lower the cholesterol and fat content of standard meals.

Your Doctor Visit

See our top 10 tips for making your UCSF doctor’s appointment as stress-free and productive as possible.

Related clinics

Nutrition Counseling Clinic at the Family Medicine Center at Lakeshore

1569 Sloat Blvd., Suite 333
San Francisco, CA 94132

(415) 353-2291

Wednesdays, 8:30 a.m. - 4:45 p.m.

Nutrition Counseling Clinic at Parnassus

400 Parnassus Avenue,, Second Floor
San Francisco, CA 94143

(415) 353-2291

M-F, 8 a.m. - 4:45 p.m.

Healthier Fast Food

Meal Example

Recommended reading

Related clinics

Share