Fast Food That Won't Supersize You
The best bets from your favorite fast-food chains
(continued)
Jack in the Box
| Item | Calories | Total fat (g) | % cals from fat | Sat. fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) |
| Best Sandwiches and Entrees: | |||||||
| Chicken Fajita Pita | 315 | 9 | 26% | 4 | 65 | 1,080 | 0 |
| Southwest Pita | 260 | 4.5 | 16% | 1 | 40 | 880 | 4 |
| Hamburger | 310 | 14 | 41% | 5 | 45 | 590 | 0 |
| Taco | 160 | 8 | 45% | 3 | 15 | 270 | 2 |
| Best Breakfast Sandwich: | |||||||
| Breakfast Jack | 305 | 14 | 41% | 4 | 205 | 715 | 0 |
| Best Salads and Dressing: | |||||||
| Chicken Caesar Salad | 220 | 8 | 33% | 4 | 55 | 1,030 | 3 |
| Low-Fat Balsamic Dressing | 40 | 2 | 45% | 0 | 0 | 600 | 0 |
Subway
| Item | Calories | Total fat (g) | % cals from fat | Sat. fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) |
| Best Sandwiches: (Totals do not include dressing or cheese) | |||||||
| Veggie Delite | 230 | 3 | 12% | 1 | 0 | 520 | 4 |
| Savory Turkey Breast* | 280 | 4.5 | 14% | 1.5 | 20 | 1,020 | 4 |
| Savory Turkey Breast & Ham | 290 | 5 | 16% | 1.5 | 25 | 1,230 | 4 |
| Ham* | 290 | 5 | 16% | 1.5 | 25 | 1,280 | 4 |
| Roast Beef* | 290 | 5 | 16% | 2 | 20 | 920 | 4 |
| Subway Club | 320 | 6 | 17% | 2 | 35 | 1,310 | 4 |
| Oven-Roasted Chicken Breast | 330 | 5 | 14% | 1.5 | 25 | 1,420 | 4 |
| Sweet Onion Chicken Teriyaki | 380 | 5 | 12% | 1.5 | 50 | 1,230 | 4 |
| Honey Mustard Ham | 320 | 5 | 14% | 1.5 | 25 | 1,420 | 4 |
| Cheese Steak (hot) | 360 | 10 | 25% | 4.5 | 35 | 1,100 | 5 |
| *Nutrition values are listed for the 6-inch sandwiches, but these choices also make the "best" list for "deli style" sandwiches as well. | |||||||
| Best Breakfast Sandwich: | |||||||
| Western Egg | 300 | 12 | 36% | 3.5 | 180 | 530 | 3 |
| Best Salads: | |||||||
| Grilled Chicken Breast and Baby Spinach | 140 | 3 | 19% | 1 | 50 | 450 | 4 |
| Grilled Chicken Breast Strips Salad | 140 | 3 | 19% | .5 | 50 | 400 | 4 |
| Ham Salad | 120 | 3 | 23% | 1 | 25 | 850 | 4 |
| Roast Beef Salad | 130 | 3.5 | 24% | 1.5 | 20 | 490 | 4 |
| Subway Club Salad | 160 | 4 | 23% | 1.5 | 35 | 880 | 4 |
| Veggie Delite Salad | 60 | 1 | 15% | 0 | 0 | 85 | 4 |
| Best Dressings: (Totals are for one packet) | |||||||
| Kraft Fat-Free Italian | 35 | 0 | 0% | 0 | 0 | 720 | 0 |
| Red Wine Vinaigrette | 80 | 1 | 11% | 0 | 0 | 910 | 0 |
| Best Sauces: (Totals are for 1.5 tablespoons, the amount on a 6-inch sub) | |||||||
| Fat-Free Honey Mustard | 30 | 0 | 0% | 0 | 0 | 140 | 0 |
| Fat-Free Red Wine Vinaigrette | 30 | 0 | 0% | 0 | 0 | 340 | 0 |
| Fat-Free Sweet Onion | 40 | 0 | 0% | 0 | 0 | 100 | 0 |
| Best Soups: (Totals are for 1 cup) | |||||||
| Chili Con Carne | 240 | 10 | 38% | 5 | 15 | 860 | 8 |
| Spanish Style Chicken With Rice | 90 | 2 | 20% | .5 | 5 | 800 | 1 |
| Roasted Chicken Noodle | 60 | 1.5 | 22% | .5 | 10 | 940 | 1 |
| Vegetable Beef | 90 | 1 | 10% | .5 | 10 | 1,050 | 3 |
| Tomato Garden Vegetable with Rotini | 100 | .5 | 5% | 0 | 0 | 900 | 2 |
| Chicken and Dumpling | 130 | 4.5 | 31% | 2.5 | 30 | 1,030 | 1 |
| Minestrone | 90 | 4 | 40% | 1 | 20 | 1,180 | 1 |
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