Fast Food That Won't Supersize You
The best bets from your favorite fast-food chains
(continued)
McDonald's
| Item | Calories | Total fat (g) | % cals from fat | Sat. fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) |
| Best Sandwiches: | |||||||
| Hamburger | 260 | 9 | 31% | 3.5 | 30 | 530 | 1 |
| Cheeseburger | 310 | 12 | 35% | 6 | 40 | 740 | 1 |
| Chicken McGrill | 400 | 16 | 36% | 3 | 70 | 1,010 | 3 |
| Filet-O-Fish (no tartar sauce) | 310 | 9 | 26% | 2.5 | 30 | 520 | 1 |
| Egg McMuffin | 290 | 11 | 34% | 4.5 | 235 | 850 | 2 |
| McVeggie Burger* | 350 | 8 | 20% | 2 | 0 | 1,200 | 8 |
| *Available only in New York and California. | |||||||
| Best Desserts: | |||||||
| Fruit 'n Yogurt Parfait (with granola) | 160 | 2 | 11% | 1 | 5 | 85 | <1 |
| Vanilla Reduced-Fat Ice Cream Cone | 150 | 3.5 | 21% | 2 | 15 | 60 | 0 |
| Apple Dippers | 35 | 0 | 0 | 0 | 0 | 0 | 0 |
| Best Salads*: | |||||||
| Grilled Chicken Bacon Ranch Salad | 240 | 9 | 34% | 4 | 85 | 940 | 3 |
| Grilled Chicken Caesar Salad | 200 | 6 | 27% | 3 | 70 | 820 | 3 |
| Grilled Chicken California Cobb Salad | 270 | 11 | 36% | 5 | 145 | 1,060 | 3 |
| California Cobb Salad (no chicken) | 150 | 9 | 54% | 4.5 | 85 | 410 | 3 |
*Totals do not include dressing; for 1/2 packet of Low-Fat Balsamic
Vinaigrette, add 20 calories, 1.5 g fat, 0 g saturated fat and fiber, 0 mg
cholesterol, and 375 mg sodium to each total.
Note: The best sauces at McDonalds are:
- Ketchup, with 10 calories and 0 gram fat, 100 milligrams sodium per package
- Barbeque sauce, with 45 calories, 0 gram fat, 260 milligrams sodium per package
- Hot Mustard sauce, with 50 calories, 2 grams fat, 260 milligrams sodium per package
Burger King
| Item | Calories | Total fat (g) | % cals from fat | Sat. fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) |
| Best Sandwiches: | |||||||
| Whopper Jr. (no mayo) | 310 | 13 | 38% | 5 | 40 | 490 | 2 |
| Hamburger | 310 | 13 | 38% | 5 | 40 | 550 | 1 |
| Chicken Whopper (no mayo) | 410 | 7 | 15% | 2 | 60 | 1,280 | 4 |
| BK Fish Filet (no tartar sauce) | 360 | 13 | 33% | 5 | 40 | 700 | 2 |
| Chili | 190 | 8 | 38% | 3 | 25 | 1,040 | 5 |
| BK Veggie (no mayo) | 300 | 7 | 21% | 1.5 | 0 | 870 | 4 |
| Best Salads:* | |||||||
| Fire-Grilled Chicken Caesar Salad | 270 | 7 | 23% | 3 | 50 | 1,140 | 1 |
| Fire-Grilled Shrimp Caesar Salad | 260 | 10 | 35% | 3 | 120 | 1,120 | 2 |
| Fire-Grilled Chicken Garden Salad | 280 | 7 | 23% | 3 | 50 | 1,150 | 2 |
| Fire-Grilled Shrimp Garden Salad | 270 | 10 | 33% | 3 | 120 | 1,130 | 3 |
| *All totals include one packet Fat-Free Honey Mustard Dressing. |
KFC
| Item | Calories | Total fat (g) | % cals from fat | Sat. fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) |
| Best Sandwiches and Entrees: | |||||||
| Original Recipe sandwich, no sauce | 320 | 13 | 36% | 4 | 60 | 890 | 0 |
| Tender Roasted sandwich, no sauce | 260 | 5 | 17% | 1.5 | 65 | 690 | 1 |
| Oven Roasted Strips meal (strips, green beans and rice) | 420 | 7 | 15% | 2.5 | 90 | 2,410 | 6 |
| Oven Roasted Twister Wrap, no sauce | 320 | 13 | 36% | 4 | 60 | 890 | 0 |
| Chicken breast, without skin or breading | 140 | 3 | 19% | 1 | 95 | 410 | 0 |
| Honey BBQ sandwich | 300 | 6 | 18% | 1.5 | 50 | 640 | 4 |
| Best Sides: | |||||||
| Green beans | 50 | 1.5 | 27% | .5 | 5 | 460 | 2 |
| Mashed potatoes, no gravy | 110 | 4 | 33% | 1 | 0 | 260 | 1 |
| Mashed potatoes, with gravy | 120 | 4.5 | 34% | 1 | 0 | 380 | 1 |
| Corn on the cob | 150 | 3 | 18% | 1 | 0 | 10 | 7 |
| Best Salads: | |||||||
| Chicken BLT Salad, no dressing | 220 | 7 | 29% | 2.5 | 70 | 1,070 | 4 |
| Chicken Caesar Salad, no dressing | 240 | 9 | 34% | 5 | 70 | 1,020 | 3 |
| Hidden Valley Fat Free Ranch, one packet | 40 | 0 | 0% | 0 | 0 | 370 | 0 |
| Hidden Valley Low-fat Italian, one packet | 40 | 0 | 0% | 0 | 0 | 350 | 0 |
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