Low calorie fast food: Is it possible to make healthy choices on the go?

Fast food is a quick and delicious option for eating on the go. But, in many cases, it’s not the healthiest or lowest-calorie option.

Most fast food meals are packed with sugar, saturated fats, and sodium. Such food is high in calories and provides little nutritional value. The good news is that it’s possible to make low calorie fast food choices. Pretty much all popular chains have food options that are under 400 calories, and some even offer customization to help you eat healthier and consume fewer calories.

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Fast food stands for mass-produced foods with the focus on quick preparation and serving. These days, this kind of food is nearly everywhere, mostly because it’s fast and convenient, which is crucial for our fast-paced lives. And let’s not sugarcoat it – fast food is often delicious, which is why many of us are so used to it and can’t imagine eliminating it from our diets completely.

The problem? Fast food isn’t healthy. Often, to enable quick preparation and satiety, foods like hamburgers, hot dogs, and similar ones are made ultra-processed. They are packed with calories but often don't bring real nutritional value. Instead, all you get is plenty of saturated fats, sugar, and sodium, with no fiber or vitamins. As a result, food like this is not suitable for people who are watching their calorie intake and fitness. And it frequently leads to obesity.

But what if you want to stay healthy and fit but don’t want to eliminate fast food entirely? Is there any low calorie fast food for this case? Let’s figure it out!

What Makes Good, Low Calorie Fast Food Meals

Traditionally, a low-calorie meal is one that totals less than 400 calories. Given the amount of carbs, saturated fats, sodium, and sugar that can be present in fast food meals, many of them contain much more than 400 calories. Sometimes, a single meal can have nearly 1,000 calories. But it’s possible to find low calorie fast food options.

Ideally, when looking for diet-friendly fast food meals, you need to consider the total number of calories. Most restaurants will share nutritional information on their website to help you guide your choice. But remember that calories aren’t the only thing that matters. Even low-calorie meals can be unhealthy if they are not balanced. For healthy food choices, consider a combination of nutrients (protein, fiber, carbs, etc.) and the method of cooking. Also, try to avoid high-calorie sauces that are typically packed with fats.

Best Low Calorie Fast Food Meal Options

If you want to enjoy your favorite fast food without causing much damage to your waistline, the good news is that it’s possible to find low calorie fast food options in your favorite restaurant. Below, we’ve gathered some of the top meals to choose from in different chains:

McDonald’s

If you want to grab a quick meal at McDonald’s, you need to remember that many of the burgers served here are rather high-calorie. Depending on the size and ingredients, the caloric value of a single burger can be over 500 calories. For example, eating one Double Quarter Pounder with Cheese will give you as many as 740 calories. But there are alternatives that qualify for a low-calorie meal:

• Hamburger - 250 calories
• Chicken McNuggets (6 pieces) - 250 calories
• Egg McMuffin - 310 calories

Important: Don’t pick sugary sodas or juices to go with your meal, as they can significantly increase your calorie intake. Instead, consider choosing either diet sodas or unsweetened coffee, tea, or iced tea that don’t add calories. Also, don’t add fries because a single small portion of fries will give you an extra 230 calories.

Taco Bell

If you’re a fan of Mexican-style fast food, Taco Bell might be among your favorites. As in every fast food, it has many high-calorie meals that don’t match well with a diet. But you should be excited to learn that Taco Bell also offers quite a few low-calorie meal options:

• Black Beans and Rice - 160 calories
• Crunchy Taco - 170 calories
• Soft Taco -180 calories
• Cantina Chicken Soft Taco - 260 calories
• Black Bean Chalupa Supreme - 340 calories

Subway

If you are a sandwich person, there are many restaurants to satisfy your taste. But Subway tends to be one of the best choices if you are looking for low cal fast food. It’s not because Subway is fully health-oriented, but because it offers you to customize your meals. Thanks to this opportunity, you can always optimize your sandwich to your calorie needs. For the lowest-calorie content, you should load your sandwiches with veggies, add a nice source of protein, and avoid high-fat dressings.

If you want to avoid too much customization, Subway also has quite a few low-calorie default meals that you can choose:

• Veggie Delight 6" Sandwich - 250 calories
• Shrimp 6" Sandwich - 266 calories
• Sliced Chicken 6" Sandwich - 300 calories

If you also want a side dish, Subway offers a nice choice of low-calorie salads, such as:

• Sliced Chicken Salad - 143 calories
• Roasted Chicken Breast Salad - 174 calories

Starbucks

If you are a coffee fan who loves grabbing a quick sandwich, wrap, or bagel with your morning coffee, Starbucks is a place where you can also find many low-calorie options. The restaurant has nice meals for quick breakfasts and lunches that won’t significantly contribute to your calorie intake. Here are a few options that you can try:

• Rolled & Steel-Cut Oatmeal - 160 calories
• Egg White & Roasted Red Pepper Egg Bites - 170 calories
• Turkey Bacon, Cheddar & Egg White Sandwich - 260 calories
• Spinach, Feta & Egg White Wrap - 290 calories

Bonus tip: While Starbucks offers quite many low-calorie foods, it’s important to mind the liquid calories you consume with your meal. Popular Starbucks coffees contain syrups, whipped cream, and other add-ons that significantly increase their calorie value. A single coffee can have around 500 calories. So if you want to make your meal at Starbucks truly low-calorie, opt for simpler beverages without loads of added sugar.

Apart from the restaurants mentioned above, it’s also possible to find low calorie fast food meals in other popular chains, including Wendy’s, Burger King, and others. To know what you can and can’t have in your favorite place, be sure to visit the restaurant’s website and find nutritional information about different foods. 

Low Calorie Fast Food: Simple Hacks to Minimize Calories and Maximize Benefits

So, as you now know, it’s indeed possible to find lower-calorie foods in your favorite fast food restaurants. You can use the information we shared earlier to inform your choices and enjoy fast food without increasing your calorie intake too much. And there is even more that you can do for maximum benefits.

If you want to have the healthiest, lowest calorie fast food meals, here are a few extra tips to keep in mind when ordering:

• Mind the calories you drink. Ideally, pair your fast food meals with water, black coffee, or unsweetened tea to prevent adding more calories and sugar.
• When picking side dishes, go with veggies, fruits, or complex carbs.
• Cut your portions where possible.
• When there is such an option, customize your orders. For example, ask to leave your sauces on the side or swap fried products with grilled ones.

FAQ

Is it possible to find low calorie fast food options?

Yes, it’s absolutely possible. The caloric value of a meal is determined by a range of factors, including a balance of nutrients (fiber, carbs, and proteins), the method of cooking (e.g., grilled or fried), portion size, and others. It’s possible to pick smaller portions and avoid consuming extras like French fries and sugary drinks with your food. In some fast food chains, it’s also possible to customize your meals for lower calories and better nutritional value.

What is the best low calorie fast food restaurant?

Pretty much every restaurant has a few meal options that are under 400 calories. However, if we’re speaking about the best option for healthy and balanced eating, Subway might be a good choice. This restaurant lets you fully customize your salads and sandwiches, which means that you can optimize the amount of calories you consume and, at the same time, ensure a good balance of nutrients in your meal.

Is low cal fast food healthy?

Not necessarily. A low number of calories doesn’t make food healthy by default. This is because there might be a generally poor nutritional profile even when calories are low. In order to be healthy, a meal should have a combination of protein, fiber, carbs, and other macronutrients. You should consider the complete nutritional profile when buying fast food.

Conclusion

Fast food was invented to provide the population with ultra-fast, saturating, and affordable meals that can be grabbed on the go. This is something we all find convenient in our fast-paced lives. But, unfortunately, it wasn’t invented to be very healthy or low-calorie.

Luckily for everyone watching their calorie intake, it’s still possible to find healthier, low calorie fast food meals in popular chains like McDonald’s, Taco Bell, Subway, and many others. All that you need to do is read nutritional information and make informed food choices. Use the information and tips from this guide to get on the right track!

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