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fast fooda guide to healthier choices
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Beverages—Any Restaurant . . . . . . . . . . . . . . . . . . . . . .1Burger King . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2Carl’s Jr. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Dairy Queen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Del Taco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6Domino's Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7El Pollo Loco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8In-N-Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10Jack in the Box . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10Jamba Juice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12KFC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12McDonald’s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14Panda Express . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Pizza Hut . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17Rubio’s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Starbucks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Subway . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22Taco Bell . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23Wendy’s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Kaiser Permanente does not endorse any product or foodmentioned in this booklet. Nutritional analyses are basedon data provided by the food distributors.
Eating fast food meals has become very com-mon. Unfortunately, foods in both fast foodand regular restaurants usually have toomuch unhealthy fat, salt, and calories. Theaverage meal can be 1,500 to 2,000 calories!There are few fruits and vegetables andalmost no whole grains on fast food menus.Keep asking for them—maybe one day theywill be more available. Try to limit eating outto once a week or less. Learn about betterchoices and how to order to improve thechoices you do have.
Don’t be fooled into thinking fast food is abargain. While the meal may be cheap now,you could end up paying for it with poorhealth in the long run.
Here are some things you can do to cutdown on unhealthy fats, salt, and calories:
• Hold the mayonnaise, secret sauce, and cheese. If you have gua-camole, use just a little.
• Skip breaded, batter-coated, and fried items like fried fish, chickennuggets or strips, fries, fried zucchini, or onion rings. Order grilledor broiled items instead.
• Ask for a green side salad instead of fries, macaroni salad, potatosalad, or coleslaw. Use lemon juice, vinegar, salsa, or light or dietsalad dressing. When you use a regular salad dressing, choose ahealthier, oil-based dressing. Ask for it on the side so you can limityour serving to 1 to 2 tablespoons.
• Order salads without high-fat additions like bacon bits, cheese,and croutons. Nuts and seeds contain a healthy kind of fat, butlimit portion sizes to control the calories you eat.
• Remember that croissants, biscuits, bacon, sausage, hash browns,most desserts, and shakes are very high in fat and calories.
• Limit salt, especially if you have high blood pressure. Ask to haveitems prepared without salt, cheese, pickles, soy sauce, and othersauces. If you leave the pickle, mayonnaise, and ketchup off aburger, you save about 500 mg of sodium.
• Order a small serving. Avoid foods described with words likelarge, double, super, grande, supreme, or deluxe. Share largeservings with someone else.
fast food
how to use this guide
Use this guide to help you make better choices when you are eatingfood away from home. You can compare and choose foods that arelower in calories, sodium, and saturated and trans fats. If you havediabetes or pre-diabetes, information on carbohydrates and carbohy-drate servings can help you control your blood sugar.
Not all foods listed are good choices. We have included many poorchoices so you can see how much fat, calories, sodium, or carbohy-drates the foods have. If you have been given a limit on the numberof calories or grams of carbohydrates you can eat in a day, use thisbook as a guide to help you meet your health goals.
Note: Information for some categories was not available. This ismarked as “NA” in the food charts.
• Make a trade-off. If you really want tohave a burger, order a small one, skip thefries, and order a healthier side dish.Instead of a shake or soda, order fruitjuice or iced tea.
• Be careful in your local coffee house orsmoothie shop. These can really pack onthe calories, fat, and sugar. Order coffeewith nonfat milk instead of whole milk,cream, half and half, nondairy creamer, orbreve. If you want flavoring, ask forsugar-free or use cinnamon. Make ahealthier smoothie at home instead.
• Think about bringing raw vegeta-bles or fruits with you whenyou leave the house.Bring your own waterinstead of choosing ahigh-calorie drink.
Beverages—Any Restaurant
Coffee, black, 10 oz.
Hot chocolate, 6 oz.
Milk, whole, 8 oz.
Milk, low-fat, 1%, 8 oz.
Chocolate milk, low-fat, 8 oz.
Iced tea, plain, 16 oz.
Iced tea, raspberry, 16 oz.
POWERade, 16 oz.
Lemonade, regular, 16 oz.
Lemonade, light, 16 oz.
Cola, regular, 16 oz.
Cola, diet, 16 oz.
Lemon-lime soda, regular, 16 oz.
Lemon-lime soda, diet, 16 oz.
Root beer, regular, 16 oz.
5
113
160
100
158
0
200
112
180
8
194
0
192
5
222
0
2
8
8
8
0
0
0
0
0
0
0
0
0
0
0
24
12
12
26
0
42
30
40
1
56
0
52
1
60
0
1
8
2.5
2.5
0
0
0
0
0
0
0
0
0
0
0
0.5
5
1.5
1.5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
8
27
23
14
0
0
0
0
0
0
0
0
0
0
3
146
120
124
153
0
101
96
20
7
66
20
94
10–50
48
0
1
0
0
1
0
0
0
0
0
0
0
0
0
0
0
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.5
0.5
0
0
0
0
0
0
0
0
0
0
0
0
1.5
1
1
2
0
3
2
3
0.5
4
0
3
0
4
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values1
Beverages are fluid measure, no ice
2
Burger King (bk.com)
French Toast Sticks, 5
Hash Browns, small
Croissan'wich, Egg & Cheese
Enormous Omelet Sandwich
Side Garden Salad*
Tendergrill Chicken Garden Salad*
Tender Crisp Chicken Garden Salad*
Tendergrill Chicken Sandwich**
Original Chicken Sandwich**
BK Veggie Burger
Hamburger
Whopper Jr.
Whopper with Cheese **
390
260
300
730
15
240
400
400
430
420
290
370
610
9
2
12
37
1
33
30
36
26
23
15
16
33
43
25
26
44
3
8
27
49
48
46
30
31
52
22
17
17
45
0
9
21
7
15
16
12
21
30
4.5
4.5
6
16
0
3.5
6
1.5
3.5
2.5
4.5
6
14
3
5
2
1
0
0
3.5
0
2.5
0
0.5
0.5
1.5
51
59
51
55
0
34
47
16
31
34
37
51
44
440
500
740
1940
0
720
1030
1090
1010
1100
560
570
1310
2
2
<1
2
1
4
4
4
2
7
1
2
3
4
3
3
4
0
0
0
0
2
2
1
3
3
0
0
1
4
0
3.5
3
4
2.5
2
1
1
3
3
1.5
1.5
3
0
0.5
2
3
3
3
2
2
3.5
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values
*Without dressing or croutons. **Without mayonaise.
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values3
Burger King (continued)
Steakhouse Burger
Chicken Tenders (5 pieces)
Fries, small (salted)
Onion Rings, small
Strawberry-Flavored Applesauce
Vanilla Shake, small
Apple Frieswith Carmel Dipping Sauce
950
230
230
140
90
400
60
40
15
2
2
0
8
0
55
11
26
18
23
57
16
59
14
13
7
0
15
0
21
3.5
3
1.5
0
9
0
2
2
3
1
0
0
0
56
55
51
45
0
34
0
1950
540
380
210
0
240
25
4
1
2
2
<1
0
1
3.5
1
2
1
1.5
4
1
8
1
2
1
0
2
0
4
1.5
0
0
0
0
0
Carl’s Jr. (carlsjr.com)
Sourdough Breakfast Sandwich
Bacon and Egg Burrito
Sunrise Croissant Sandwich
Charbroiled BBQ Chicken Sandwich
460
570
560
360
28
30
20
34
39
37
27
48
21
33
41
4.5
9
11
15
1
NA
NA
NA
NA
41
52
76
11
1050
990
970
1150
2
1
1
4
2.5
2.5
2
3
1
3
5
0
3
3
2
3.5
4
Carl’s Jr. (continued)
Charbroiled Santa Fe Sandwich
Charbroiled Chicken Salad,no dressing
Side Salad, no dressing
House Dressing
Low-Fat Balsamic Dressing
Kids Hamburger
Famous Star with Cheese
Western Bacon Cheeseburger
The Six Dollar Burger
Low Carb Six Dollar Burger
Jalapeno Burger
Strawberry Shake
French Fries, small
610
260
50
220
35
460
660
710
1010
490
720
700
290
37
34
3
1
0
24
27
32
40
33
27
14
5
43
16
5
2
5
53
53
70
60
6
50
84
37
32
7
2.5
22
1.5
17
39
33
68
37
45
33
14
8
3.5
1.5
3.5
0
6
12
12
27
15
8
23
3
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
47
24
45
90
39
33
53
42
61
68
56
42
43
1540
710
60
440
480
1060
1260
1480
1980
1290
1320
240
180
4
5
2
0
0
2
3
3
3
2
3
0
3
3
0
0
0
0
3.5
3.5
4.5
4
0.5
3
5.5
2.5
2
0
0
4.5
0
1
5
3
8
3
6
5.5
2
4
4
0
0
0
2
2
3
4
4.5
2.5
0
0
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values5
Dairy Queen (dairyqueen.com)
Grilled Chicken Salad, no dressing
Side Salad, no dressing
Grilled Flame Thrower Chicken Sandwich
DQ Original Burger
All Beef Hot Dog
French Fries, smallVanilla Soft Serve, 1/2 cup
Chocolate Soft Serve, 1/2 cup
Vanilla Cone, small
Dipped Cone, small
Mocha Moo Latte, 16 oz.
Banana Split
Oreo Cookies Blizzard, small
DQ Fudge Bar, no sugar added
320
45
630
350
250
290
150
150
240
340
590
530
560
50
31
2
34
17
9
3
3
4
6
6
8
8
11
4
14
11
34
33
21
40
22
22
32
36
84
98
83
13
11
0
36
14
14
13
5
5
7
16
23
14
21
0
5
0
9
7
5
2.5
3
3.5
4.5
10
15
10
10
0
0
0
0
0.5
0
2
0
0
0
1
0
0
0
0
31
0
51
36
50
30
30
30
26
42
35
24
34
0
890
50
1580
680
770
620
70
75
110
120
200
180
430
70
4
3
2
1
1
4
0
0
0
0
0
3
<1
6
0
0
2
2
1.5
2.5
1.5
1.5
2
2.5
5.5
6.5
5.5
1
3.5
0
4
1.5
1
0
0
0
0
0
0
0
0
0
2
0
4
2
2
2
1
1
1.5
3
3.5
1.5
3
0
Del Taco (deltaco.com)
Breakfast Burrito
Macho Bacon & Egg Burrito
Bacon & Egg Quesadilla
Chicken Taco Del Carbon
Taco
Big Fat Chicken Taco
Spicy Chicken Burrito
Veggie Works Burrito
Bean & Cheese Red Burrito
Half-Pound Green Burrito
Spicy Jack Cheese Quesadilla
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values6
Dairy Queen (continued)
DQ Vanilla Orange Bar, no sugar added 60 2 18 0 0 0 0 45 6 1 00
250
1030
450
170
160
340
510
490
270
430
490
10
40
21
12
7
18
28
18
11
20
23
24
82
40
19
11
38
68
69
38
59
38
11
60
23
5
10
13
17
18
8
12
26
6
20
12
1
4
4
10
11
5
9
17
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
40
52
46
26
56
34
30
33
27
25
48
520
1760
920
530
150
840
1850
1660
1020
1690
920
1
6
2
2
1
3
8
9
6
13
2
1.5
5.5
2.5
1
1
2.5
4.5
4
2.5
4
2.5
1
3
2
1
0.5
1
2
1
0.5
1
2
1
8
2
1
1
2
1
2
1
1.5
3
130210225
180290320
230340370
598
71211
91413
143027
204240
204240
8.58
12
9.59
14
1413.518.5
2.53
3.5
33.5
5
4.55
6.5
000
000
000
593448
482839
553645
245340525
340470740
530660930
113
235
235
122
13
2.5
13
2.5
1.512
112
212
00.5
0
0.50.50.5
111
Domino’s Pizza (dominos.com)
12-inch Pizza, Cheese, 1 sliceThinHand TossedDeep Dish
14-inch Pizza, Cheese, 1 sliceThinHand Tossed Deep Dish
14-inch Pizza, Pepperoni, 1 sliceThinHand TossedDeep Dish
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values7
Del Taco (continued)
Chicken Cheddar Quesadilla
Deluxe Chicken Salad
603
740
36
33
43
77
32
34
21
15
NA
NA
48
41
1240
2610
2
15
3
4
4
2
2
5
El Pollo Loco (elpolloloco.com)
Chicken Breast, no skin
Chicken Breast, with skin
Chicken Leg, with skin
Chicken Thigh, with skin
Skinless Breast Meal
Classic Chicken Burrito
BRC Burrito
Pollo Bowl
Domino’s Pizza (continued)
14-inch Pizza, Vegetarian Feast, 1 slice, Thin
Breadsticks, 1
Hot Buffalo Wings, 1
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
8
230
130
85
10
3
9
22
14
2
12.5
7
4
4.5
1.5
1.5
0
0
0
49
48
57
500
90
250
2
1
0
1.5
1
0
1.5
1
0
1
0
1
nutritional values servings
180
220
90
220
310
500
390
540
35
36
12
21
35
30
14
31
0
0
0
0
17
63
61
85
4
9
4
15
12
14
10
4
1
3
1
5
5
6
5
1
0
0
0
0
0
0
0
0
20
37
40
61
35
25
23
7
560
620
170
320
780
1230
880
1590
0
0
0
0
5
6
6
11
0
0
0
0
1
4
4
5.5
5
5
1.5
3
4.5
2.5
0.5
3
0
1
0.5
2
1
1
0
0
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values9
El Pollo Loco (continued)
Caesar Bowl
Loco Salad, with creamycilantro dressing
Caesar Pollo Salad, no dressing
Taco al Carbon
Fresh Vegetables, no margarine
Spanish Rice
Pinto Beans
Garden Salad
Corn Cobbette
Carmel Flan
Chicken Tortilla Soup, no tortilla strips
520
170
220
150
35
160
140
120
90
290
140
28
3
25
11
2
3
9
5
2
5
15
45
7
15
17
8
34
25
9
19
41
8
25
14
7
5
0
1
0
7
1
12
6
5
3
2
2
0
0
0
4
0
10
2
0
0
0
0
0
0
0
0
0
0
0
43
74
29
30
0
6
0
53
10
37
39
1100
210
580
290
35
420
330
290
0
135
1040
4
1
4
1
3
1
7
2
2
0
2
3
0
0
1
0
2
1.5
0
1
3
0.5
3.5
3
0.5
0.5
0
0
0
1
0
1.5
0
2.5
0
2.5
1
0
0
0.5
0
0
0
2
Jack in the Box(jackinthebox.com)
Breakfast Jack
Meaty Breakfast Burrito with Salsa
Asian Chicken Salad, with grilled chicken strips, no dressing
Southwest Chicken Salad, with grilled chicken strips, no dressing
Chicken Fajita Pita
In-N-Out (in-n-out.com)
Hamburger
“Protein-Style”
Double-Double
French Fries
Chocolate Shake, 15 oz.C
alo
ries
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values10
390
240
670
400
690
16
13
37
7
9
39
11
39
54
83
19
17
41
18
36
5
4
18
5
24
0
0
1
0
1
44
67
55
41
47
650
370
1440
241
350
3
3
3
2
0
2.5
1
2.5
3.5
5.5
2.5
1.5
3.5
3
6
1
1.5
4
0
0
290
620
160
310
300
17
33
22
31
23
29
40
18
28
33
12
36
1.5
12
9
4.5
14
0
5
3.5
0
0.5
0
0
0
37
52
8
35
27
760
1520
380
840
1090
1
5
5
7
4
2
2.5
0
1
2
0.5
3
0
1
0
1.5
3.5
2
3
2.5
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values11
Jack in the Box (continued)
Chipotle Chicken Ciabatta Sandwich, with grilled chicken
Jack’s Spicy Chicken
Jumbo Jack
Sourdough Jack
Ultimate Cheeseburger
Regular Beef Taco
Monster Beef Taco
Egg Rolls, 3
Stuffed Jalapenos, 3
Side Salad
Lite Ranch Dressing
Low-Fat Balsamic Dressing
Onion Rings (8)
Seasoned Curly Fries, medium
690
620
600
710
1010
160
240
400
230
50
150
35
500
400
44
25
21
27
40
5
8
14
7
3
1
0
6
6
65
61
51
36
53
15
20
44
22
5
3
5
51
45
28
31
35
51
71
8
14
19
13
3
15
1.5
30
23
9
6
12
18
28
3
5
6
6
1.5
2.5
0
6
5
0
3
1.5
3
3
1
2
3
2
0
0
0
10
7
37
45
53
65
63
45
53
43
51
54
90
39
54
52
1850
1100
940
1230
1580
270
390
920
690
260
560
480
420
890
4
4
3
3
2
2
3
6
2
2
0
0
3
5
4
4.5
3.5
7.5
9.5
1
2
3
2
0.5
3
0
5.5
4
4.5
2
2
2.5
4
0.5
1
1
0.5
0
0
0
0
0
4
4
3.5
2.5
3.5
1
1
3
1.5
0
0
0
3
3
Jamba Juice (jambajuice.com)
Berry Fulfilling
Banana Berry
Bright Eyed and Blueberry
Peanut Butter Moo’d
Beverages, 16-ounce serving Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values12
150
280
220
530
6
3
11
16
30
67
43
94
0.5
1
0.5
11
NA
NA
NA
NA
3
3
2
19
3
3
2
4
2
4
3
6
0
0
0
0
0
0
0
1
NA
NA
NA
NA
NA
NA
NA
NA
KFC
Roasted Caesar Salad, no dressing or croutons
Caesar Side Salad, no dressing or croutons
Hidden Valley Ranch,fat-free dressing
Honey BBQ Sandwich
220
50
35
280
30
4
1
22
6
2
8
40
8
3
0
3.5
4.5
2
0
1
0
0
0
0
33
54
0
11
830
135
140
780
3
1
0
3
0.5
0
0.5
2.5
0
0
0
0
4
0
0
2
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values13
KFC (continued)
Tender Roast Sandwich, no sauce
Original Recipe Chicken, breast
Extra Crispy Chicken, breast
Original Recipe Chicken, drumstick
Extra Crispy Chicken, drumstick
Green Beans
Mashed Potatoes and Gravy
Corn on the Cob
Baked Beans
Coleslaw
Biscuit
Apple Pie Minis, 3
300
360
440
130
160
50
140
150
220
180
220
370
37
37
34
12
12
2
2
5
8
1
4
2
28
7
15
2
6
7
20
26
45
22
24
44
4.5
21
27
8
10
1.5
5
3
1
10
11
20
1.5
5
6
2
2
0
1
1
0
1.5
2.5
6
0
0
0
0
0
0
0.5
0
0
0
3.5
0
14
53
55
55
56
27
32
18
5
50
45
49
1060
1020
970
350
370
570
560
10
730
270
640
260
2
0
0
0
0
2
1
7
7
3
1
2
2
0.5
1
0
0.5
0
1
2
3
1
1.5
3
0
2
3.5
1
1
0
1
0
0
2
2
3
4
5
4.5
1
1.5
0
0
0
0
0
0
0
McDonald’s (mcdonalds.com)
Egg McMuffin
Sausage McMuffin
Sausage Burrito
Fruit and Walnut Salad, snack size
Grilled Chicken Caesar Salad, no dressing*
Asian Salad with Grilled Chicken, no dressing*
Side Salad, no dressing*
Hamburger
Cheeseburger
Big Mac
Big N’ Tasty
Premium Grilled Chicken Classic Sandwich
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values14
300
370
300
210
220
300
20
250
300
540
460
420
18
14
12
4
30
32
1
12
15
25
24
32
30
29
26
31
12
23
4
31
33
45
37
51
12
22
16
8
6
10
0
9
12
29
24
10
5
8
7
1.5
3
1
0
3.5
6
10
8
2
0
0
0.5
0
0
0
0
0.5
0.5
1.5
1.5
0
36
54
48
34
25
30
0
32
36
48
47
21
820
850
830
60
890
890
10
520
750
1040
720
1190
2
2
1
2
3
5
1
2
2
3
3
3
2
2
2
2
0
0
0
2
2
3
2.5
3.5
2
1
1
0
3.5
3.5
0
1
1.5
2
2
3
2
3
1.5
1
0
0.5
0
0
0.5
3
2
0
*Salad dressing nutrition information can be found on the packets.
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values15
McDonald’s (continued)
Crispy Chicken Sandwich
Filet-O-Fish Sandwich
Chicken McNuggets, 6
French Fries, small
French Fries, large
Fruit ‘n Yogurt Parfait with Granola
Apple Dippers
Carmel Dip
Vanilla Cone
Chocolate Shake, 12 oz.
Oatmeal Raisin Cookie
550
380
250
250
570
160
35
70
150
440
150
27
15
15
2
6
4
0
0
4
10
2
61
38
15
30
70
31
8
15
24
76
22
22
18
15
13
30
2
0
0.5
3.5
10
6
4
3.5
3
2.5
6
1
0
0
2
6
1.5
1.5
0
1.5
3.5
8
0
0
0
0
0.5
1.5
36
43
54
47
47
11
0
6
21
20
36
1200
640
670
140
330
85
0
35
60
190
135
3
2
0
3
7
1
0
0
0
1
1
4
2.5
1
2
4.5
2
0.5
1
1.5
5
1.5
3
2.5
2
2
5
0
0
0
0.5
1
1
2
1
1.5
0
0
0
0
0
0
0
0
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values16
Panda Express(pandaexpress.com)
Black Pepper Chicken
Chicken and Green Beans
Chicken and Mushrooms
Orange Chicken
Beef with Broccoli
Mixed Vegetables
Steamed Rice, 8 oz.
Vegetable Chow Mein
Vegetable Spring Roll, 1
Chicken Egg Roll, 1
200
160
130
500
150
90
380
390
80
170
Per 5.5-ounce serving
13
12
11
23
11
2
9
11
2
8
11
10
8
42
11
8
81
59
11
17
12
8
6
27
7
7
2.5
12
3.5
8
2.5
1.5
1.5
5.5
1.5
1
0.5
2
1
1.5
0
0
0
1
0
0
0
0
0
0
54
45
42
49
42
70
6
28
39
42
820
550
520
810
510
110
20
1020
270
410
2
4
3
3
4
3
4
7
2
2
1
0
0
3
0
0
5
4
1
1
1.5
1
1
4
0.5
1
0
1.5
0
1
1.5
1
1
2
1
0
0
0
0
0.5
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
17
Pizza Hut (pizzahut.com)
12-inch Pizza, Fit N’ Delicious, 1 slice
Chicken, onion, green pepperChicken, mushroom, jalapenoHam, pineapple, tomatoTomato, mushroom, jalapeno
12-inch Pizza, Cheese, 1 slice Thin N’ CrispyHand-Tossed StylePan PizzaStuffed Crust (14-inch, 1 slice)
12-inch Pizza, Meat Lover’s, 1 sliceThin N’ CrispyHand-Tossed StylePan PizzaStuffed Crust (14-inch, 1 slice)
170160160150
200230270360
310340370520
9986
10121118
15171726
23222322
21252737
22252838
4.54.54.5
4
8101316
18192229
222
1.5
4.54.5
58
778
12
0000
010
1.5
0.5102
24252524
36394340
55505450
520730580630
570620570
1050
10101040990
1690
1111
1112
1122
1.51.51.51.5
1.51.5
22.5
1.51.5
22.5
111
0.5
111
1.5
1.51.51.52.5
0000
0.50.5
11
2223
nutritional values servings
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values18
Pizza Hut (continued)
Hot Wings, 2
Cheese Breadstick
Apple Dessert Pizza, 1 slice
Rubio’s (rubios.com)
HealthMex Chicken Salad
Grilled Chicken Chopped Salad
Chopped Dressing (2.5 ounces)
Chipotle Ranch Dressing (2 ounces)
HealthMex Chicken Taco
HealthMex Mahi Mahi Taco
Chicken Taco
Fish Taco, Original
120
200
260
11
7
4
1
21
52
7
10
5
2
3
1
0
0
0.5
53
45
17
500
370
290
0
1
1
0
1.5
4
0.5
1.5
0
2
0
0
26
36
1
0
12
12
15
8
270
600
150
280
150
150
280
290
36
37
3
1
21
21
22
27
3
35
15
30
2
2
15
16
0.5
10
2.5
5
0
0
4
2.5
NA
NA
NA
NA
NA
NA
NA
NA
10
53
90
96
12
12
48
50
1020
1330
370
210
350
180
430
370
5
8
1
0
<1
1
1
<1
1
1
0
0
1.5
1.5
1.5
2
0
5.5
3
6
0
0
2
3
2
3.5
0
0
1
1
1.5
0.5
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values19
Rubio’s (continued)
Fish Taco, Especial
Mahi Mahi Taco
Carnitas Taco
Mahi Mahi Burrito
HealthMex Chicken Burrito
HealthMex Mahi Mahi Burrito
Cheese Quesadilla
Nachos Grande with Chicken
Pinto Beans, small
Black Beans, small
Rice, small
Guacamole and chips
350
280
210
720
550
560
890
1450
130
110
100
790
11
15
12
40
34
38
35
62
4
7
1
10
28
22
21
55
70
69
55
117
25
19
12
85
22
15
9
39
16
16
59
83
1.5
1
5
49
5
4
3.5
12
3
3
31
31
0.5
0.5
0
6
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
57
48
39
49
26
26
60
52
10
8
45
56
450
260
390
1940
1520
1130
1430
1580
330
240
140
830
2
2
2
5
6
6
5
5
1
3
0
16
3.5
1.5
1
5.5
1
1
8
9
0
0
0.5
8.5
1
1.5
1
4
3
3
3.5
5.5
0
0.5
0
0
2
1.5
1.5
3.5
4.5
4.5
3.5
8
1.5
1
1
5.5
Starbucks (starbucks.com)
Caramel Chocolate Frappuccino with whipped cream
Mocha Frappuccino, light
Caffe Americano
Caffe Latte, whole milknonfat milksoy milk
Caffe Misto/Café Au Lait, nonfat
Flavored Syrup, 1 pump
Sugar-Free Flavored Syrup, 1 pump
Whipped Cream, Grande/Venti, cold
Whipped Cream, Grande/Venti, hot
220300
110
10
180100130
60
20
0
110
70
44
4
1
10107
6
0
0
1
0
4446
23
2
141518
8
5
0
3
2
311
1
0
904
0
0
0
11
7
27
0
0
50
0.5
0
0
0
7
4.5
1233
9
0
450
28
0
0
0
90
90
180190
170
5
115120100
70
0
0
10
5
00
2
0
001
0
0
0
0
0
33
1.5
0
111
0.5
0
0
0
0
00
0
0
000
0.5
0
0
0
0
01.5
1.5
0
000
0
0
0
2
1.5
00
0
0
000
0
0
0
0
0
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values20
12-ounce, Tall
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values21
Starbucks (continued)
Breakfast Sandwich, Reduced-FatTurkey Bacon
Oatmeal
Nut Medley
Brown Sugar
Dried Fruit
Low-Fat Apricot Blueberry Muffin
350
140
100
50
100
380
20
5
2
0
1
7
41
25
2
13
24
77
11
2.5
9
0
0
5
4
0.5
1
0
0
1
28
16
81
0
0
12
860
105
0
0
0
230
3
4
1
0
0
2
3
1.5
0
1
1.5
5
1.5
0
0
0
0
0
1
0
2
0
0
0
0
0
0
0
0
0
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
22
Subway (subway.com)
6-inch SandwichTurkey BreastSweet Onion Chicken TeriyakiClassic TunaDouble Meat Turkey
4-inch Sandwich (Subway Minis)Turkey BreastRoast Beef
Chocolate Chip Cookie
Cheese, amount on 6-inch subSwissProvoloneAmerican
280370530330
190190
210
505040
18262228
1213
2
442
46594448
3030
30
001
4.55
315
33.5
10
4.54
3.5
1.51.5
71.5
11.5
6
2.522
00
0.50
00
0
000
14125314
1417
43
817279
1000122010101500
680600
150
30125200
5555
45
1
000
3433
22
2
000
00
4.50
00
1.5
0.50.50.5
122
2.5
11
0
0.50.50.5
nutritional values servings
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values23
Taco Bell (tacobell.com)
Ranchero Chicken Soft TacoFresco Style
Beef Taco, crunchyFresco Style
Beef Taco, softFresco Style
Bean BurritoFresco Style
Burrito Supreme, Chicken, Fresco
Zesty Chicken Border BowlNo Dressing
Grilled Steak Soft Taco, Fresco
Pintos and Cheese
Mexican Rice
270170
170150
200180
350330
330
640440
160
160
180
1412
87
108
1312
18
2221
10
9
6
2121
1313
2121
5454
49
6057
20
19
23
144
108
97
97
8
3515
4.5
6
7
41.5
3.52.5
43
3.52.5
2.5
62.5
1.5
3
3
00
00
01
0.50.5
0
10.5
0
0.5
0
4721
5348
4135
2319
19
4931
25
34
35
820730
350370
630650
11901200
1360
18001540
550
670
790
23
33
33
89
7
1010
2
7
1
1.51.5
11
1.51.5
3.53.5
3
44
1
1
1.5
20
10.5
0.50.5
1.51
0.5
5.52
0
0
1
11
0.50.5
10.5
00
1
1.51.5
1
1
0
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
24
Wendy’s (wendys.com)
Mandarin Chicken Saladwith almonds, addwith crispy noodles, addwith Oriental Sesame dressing, add
Southwest Taco Saladwith Ancho Chipotle Ranch Dressing, addwith sour cream, addwith seasoned tortilla strips, add
Side Salad
Mandarin Orange Cup
Plain Baked Potato
Sour Cream and ChivesBaked Potato
Chili, small
18013070
170
400
9045
110
35
80
270
320
190
2451
1
27
112
1
1
7
8
14
164
10
19
26
32
13
8
19
61
63
19
2112.5
10
22
83.5
5
0
0
0
4
5
0.511
1.5
12
1.521
0
0
0
2
2.5
001
0
1
000
0
0
0
0
0
107632
53
50
807041
0
0
0
11
28
63070
190
360
1140
24025
160
25
15
25
50
830
220
0
7
001
2
1
7
7
5
00
0.5
1
0
001
0
1
4
4
1
020
2
4
211
0
0
0
0
0.5
2.50.5
0
0
2.5
000
0
0
0
0
1.5
nutritional values servings
Cal
ori
es
Pro
tein
gra
ms
Car
bg
ram
s
Fat
gra
ms
Sat.
Fat
gra
ms
Tran
sFa
tg
ram
s
%Fa
t
Sod
ium
mg
s
Fib
erg
ram
s
Car
bse
rvin
gs
Fat
serv
ing
s
Pro
tein
serv
ing
s
servingsnutritional values25
Wendy’s (continued)
Chili, large
Ultimate Chicken Grill Sandwich
Jr. Hamburger
Classic Single
Kids’ Meal French Fries
280
320
230
430
210
21
28
13
25
3
29
36
27
39
28
9
7
8
20
10
3.5
1.5
3
7
1.5
0.5
0
0
1
0
29
20
31
42
43
1240
950
490
870
180
7
2
1
2
3
2
2.5
2
2.5
2
1
0
0
1
1.5
2
3
1
2.5
0
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