Hunger strikes. Only fast-food restaurants are nearby. As a conscientious eater who adheres to the motto, “you are what you eat,” do you dare to order from ubiquitous menus usually associated with empty calories?
Don’t panic. It is possible to find low-calorie, fast-food items, and we’re here to help make your decision-making process more informed. We singled out healthier entrees from common fast-food chains by selecting foods with 600 calories or less that included fish or poultry instead of beef and ingredients that were grilled instead of fried. We also favored entrees with fruits and/or vegetables rather than plates devoid of color.
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Fast-food salads were often the healthiest choice, but to offer a balance of entrees, we also included sandwiches, wraps and bowls. So what’s the healthiest, and where do they rank? See for yourself, starting with the most caloric to some of the lowest-calorie fast-food items.
Chili’s: Caribbean Salad With Seared Shrimp
We’re actually starting this list of 25 menu items with a tie for the 24th spot between Chili’s Caribbean Salad and Jersey Mike’s Tuna Fish Mini Sub. Since 1975, Chili’s has offered southwestern cuisine mainly focusing on burgers, ribs and fajitas. Patrons in 32 different countries continue to support this restaurant with an expanded menu, including a Guiltless Grill menu with five items that include one protein (salmon, sirloin or chicken) and have less than 650 calories.
Instead, we chose a shrimp salad from the salad category. This colorful plate is enhanced with both vegetables and fruit. But individuals needing to restrict their sugar intake should consider selecting an item from the Guiltless Grill.
Caribbean Salad Nutritional Information
Calories: 600
Nutrition Facts: 26 grams of total fat, 1,120 mg of sodium, 80 grams of carbs, 66 grams of sugar, 16 grams of protein
Key Ingredients: Shrimp, pineapple, mandarin oranges, dried cranberries, red bell peppers, green onions and cilantro with honey-lime dressing
Potential Allergens: Eggs, shellfish, soy
Gluten Free
We found all of these dietary facts from the restaurants’ websites. To find foods with the highest nutritional value, take a quick look at the total fat content, sodium, carbohydrates, sugar and protein levels and check to see if the values are balanced or include outliers. Remember that consuming too much saturated fat and sodium is associated with cardiovascular disease and high blood pressure, while eating too much added sugar can cause weight gain, high blood sugar and an increased risk of heart disease.
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Jersey Mike’s Subs: No. 10 Tuna Fish Mini Sub on Wheat Bread
Starting in the 1950s as a mom-and-pop business in Point Pleasant, New Jersey, the founder’s concept of the newly introduced submarine sandwich expanded over the decades to include more than 2,000 locations. The turning point came in the 1970s when a high school senior, Peter Cancro, arranged financing to purchase the restaurant. After slowly expanding his business in the local market, Cancro eventually offered franchises in the 1980s and changed the name to Jersey Mike’s Subs.
Many followers of the brand are hooked on Mike’s Way (lettuce, onions, tomatoes, oil, vinegar and spices) and the daily homemade bread, including gluten-free options.
Tuna Fish Mini Sub Nutritional Information
Calories: 600
Nutrition Facts: 39 grams of total fat, 874 mg of sodium 45 grams of carbs, 6 grams of sugar, 20 grams of protein
Key Ingredients: Homemade albacore tuna salad with chopped celery made with mayonnaise, and topped with onions, tomatoes, lettuce, red vinegar and olive oil blend on wheat bread
Potential Allergens: Egg, fish, soy, wheat
Au Bon Pain: Veggie and Hummus Wrap
Au Bon Pain’s commitment to making breads, pastries and croissants is rooted in the translation of the brand’s name, “from good bread.” Bread lovers supporting the goals of its founder have enabled this restaurant brand to appear in more than 250 locations throughout the world.
Finding a vegetarian option that is not a salad can be challenging in a fast-food setting. While this veggie wrap has a hefty calorie level, the sandwich packs a powerful nutrient punch with its array of vegetables. If total fat is a concern, eliminate the feta cheese.
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Veggie and Hummus Wrap Nutritional Information
Calories: 580
Nutrition Facts: 27 grams of total fat, 940 mg of sodium, 67 grams of carbs, 6 grams of sugar, 21 grams of protein
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Key Ingredients: A whole wheat wrap stuffed with hummus, cucumbers, tomato basil bruschetta, carrots, chickpeas, romaine lettuce, field greens, feta and balsamic vinaigrette
Potential Allergens: Milk, soy, wheat, sesame
