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Fast Food That Won't Supersize You

The best bets from your favorite fast-food chains

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
1|2|3|4

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