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Fast Food That Won't Supersize You

The best bets from your favorite fast-food chains



ItemCaloriesTotal fat (g)% cals from fatSat. fat (g)Cholesterol (mg)Sodium (mg)Fiber (g)
Best Sandwiches:       
Chicken McGrill4001636%3701,0103
Filet-O-Fish (no tartar sauce)310926%2.5305201
Egg McMuffin2901134%4.52358502
McVeggie Burger*350820%201,2008
*Available only in New York and California.       
Best Desserts:       
Fruit 'n Yogurt Parfait (with granola)160211%1585<1
Vanilla Reduced-Fat Ice Cream Cone1503.521%215600
Apple Dippers35000000
Best Salads*:       
Grilled Chicken Bacon Ranch Salad240934%4859403
Grilled Chicken Caesar Salad200627%3708203
Grilled Chicken California Cobb Salad2701136%51451,0603
California Cobb Salad (no chicken)150954%4.5854103

*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


ItemCaloriesTotal fat (g)% cals from fatSat. fat (g)Cholesterol (mg)Sodium (mg)Fiber (g)
Best Sandwiches:       
Whopper Jr. (no mayo)3101338%5404902
Chicken Whopper (no mayo)410715%2601,2804
BK Fish Filet (no tartar sauce)3601333%5407002
BK Veggie (no mayo)300721%1.508704
Best Salads:*       
Fire-Grilled Chicken Caesar Salad270723%3501,1401
Fire-Grilled Shrimp Caesar Salad2601035%31201,1202
Fire-Grilled Chicken Garden Salad280723%3501,1502
Fire-Grilled Shrimp Garden Salad2701033%31201,1303
*All totals include one packet Fat-Free Honey Mustard Dressing.       



ItemCaloriesTotal fat (g)% cals from fatSat. fat (g)Cholesterol (mg)Sodium (mg)Fiber (g)
Best Sandwiches and Entrees:       
Original Recipe sandwich, no sauce3201336%4608900
Tender Roasted sandwich, no sauce260517%1.5656901
Oven Roasted Strips meal (strips, green beans and rice)420715%2.5902,4106
Oven Roasted Twister Wrap, no sauce3201336%4608900
Chicken breast, without skin or breading140319%1954100
Honey BBQ sandwich300618%1.5506404
Best Sides:       
Green beans501.527%.554602
Mashed potatoes, no gravy110433%102601
Mashed potatoes, with gravy1204.534%103801
Corn on the cob150318%10107
Best Salads:       
Chicken BLT Salad, no dressing220729%2.5701,0704
Chicken Caesar Salad, no dressing240934%5701,0203
Hidden Valley Fat Free Ranch, one packet4000%003700
Hidden Valley Low-fat Italian, one packet4000%003500

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