The first fast-food restaurant opened up in 1921, and since then, it’s been hard to resist the quick, easy, and tasty meal choices these establishments offer. Unfortunately, “healthy” isn’t a word we typically associate with our favorite places to stop for a bite on the go. But you don’t have to avoid your favorite fast-food spot if you’re trying to meet nutritional goals — you just need to grab the right thing. 

To that end, we asked registered dietitian nutritionists Talia Follador and Vanessa Imus for their picks at some of the top fast-food restaurants nationwide. Keep in mind, however, that “most fast-food meals exceed sodium targets,” Follador says. “The goal isn’t perfection but rather making choices that include protein, carbs, fat, and fiber when possible. That combination helps promote satiety and prevent potential rebound eating.”

Panda Express

Healthiest Option: Grilled Teriyaki Chicken Cub Meal

Follador notes that Panda Express is “one of the easier fast-food options to balance. You can build meals with protein, carbs, and fiber more intentionally compared to many other chains.” Her recommendation, the grilled teriyaki chicken cub meal, “comes closest to a balanced meal” with the right combination of “protein and carbs [to support] sustained energy and fullness.” Be cautious of sauces, though, as the “sodium and added sugars … can still be high.”

McDonald’s

Healthiest Option: McDouble

If your fast-food restaurant of choice is McDonald’s (or it’s the only one around), Imus suggests ordering a McDouble. Unfortunately, she says, McDonald’s menu lacks “nutrient-dense fruits and vegetables, and most items contain high amounts of sodium and fat.” But this burger is lower in calories and provides sufficient “carbohydrates and protein to fill you up and help keep your blood sugar balanced.”

Dairy Queen

Healthiest Option: Crispy Chicken Strips Salad

According to Imus, Dairy Queen doesn’t have many healthy options, but she recommends their crispy chicken strips salad. It’s their only salad pick (at the moment), but “you’ll get lots of nutrients from the veggies and a decent amount of protein to help you stay satisfied,” she says.

Jimmy John’s

Healthiest Option: Slim 2 on Wheat Bread

You can make healthy choices with Jimmy John’s by “choosing sandwiches with lean protein and bread for carbs,” Follador says. The Slim 2 provides a “solid balance,” allowing you to meet your “protein and carb targets for a satisfying meal.” However, the biggest challenge is finding sandwiches “lower in sodium, [as] many contain over 1,000 milligrams, and some lower-sodium options … are also lower in carbs and may not be filling enough as a full meal.”

Wendy’s

Healthiest Option: Chili

Imus recommends grabbing the chili at Wendy’s. “The chili is my go-to for a quick, filling meal that won’t break the calorie bank,” she says. It has just 280 calories as well as 22 grams of protein and 8 grams of fiber, so you stay full for longer: “[It] will easily tide you over to your next meal.”

Subway

Healthiest Option: Baja Chicken Protein Pocket

Imus considers Subway one of the healthiest fast-food choices. “Subway is a great option for healthy fast food since there are a lot of lean protein and vegetable options available to help you customize your wrap, bowl, or sandwiches the way you like,” she says. She recommends the Baja chicken protein pocket, which includes “a filling dose of protein.” Because you can customize your wrap, she advises “load[ing] up on all the veggies they offer to bump up the nutrient density of your meal.”

Arby’s 

Healthiest Option: Ham & Swiss Melt

Imus notes that the Arby’s menu doesn’t feature many vegetables, so healthy options are limited. She recommends the Ham & Swiss Melt “due to its high-protein, moderate-carbohydrate, and low-calorie content.” Overall, though, she warns that this option still is “high in sodium and full of processed meats.”

In-N-Out Burger

Healthiest Option: Lettuce-Wrapped, Protein-Style Burger and Fries

According to Follador, “In-N-Out’s simple menu makes it easier to understand what you’re getting.” On its own, the burger doesn’t have enough carbs, so she recommends combining the lettuce-wrapped, protein-style burger with fries “to create a more balanced meal with protein, fat, and carbohydrates.” With this combination, “sodium and fat remain reasonable,” she says. 

Chick-fil-A

Healthiest Option: Grilled Nuggets, Kale Crunch Side, and Fruit Cup

Imus loves that Chick-fil-A offers plenty of “fresh food options, like salads and fruit, to complement its main menu items.” She likes the high-protein, low-calorie grilled nuggets, which she suggests pairing with the kale crunch side and a fruit cup for “a satisfying, nutrient-dense meal.”

Sonic

Healthiest Options: Buffalo Crispy Tender Wrap or Cheesy Baja Crispy Tender Wrap

According to Imus, Sonic is another fast-food restaurant that doesn’t have the healthiest options. However, she says that the buffalo crispy tender wrap and the cheesy Baja crispy tender wrap both are “a lighter meal choice.” Plus, both include vegetables, adding more nutrients to your meal. Overall, though, you’ll find most selections here “are well over 500 calories,” Imus says, and could potentially “derail your health efforts.”

Taco Bell

Healthiest Option: Cantina Chicken Bowl

Imus says that, overall, Taco Bell’s options are packed with sodium and high in carbs.“I do appreciate that there are a lot of fiber-rich bean options on the menu, though, because most people struggle to meet their daily fiber needs.” She recommends the cantina chicken bowl for its “balance of protein [and] lots of fiber from beans and veggies.” She says it’s a great option “for steady energy and balanced blood sugar.”

Popeyes

Healthiest Option: 3-Piece Blackened Chicken Tenders and Coleslaw 

According to Follador, your biggest risk with Popeyes is the high sodium. She also notes that “it’s difficult to limit fat intake unless opting for grilled options or smaller portions of fried options.” To keep fat, sodium, and carbs at a minimum, she recommends the blackened chicken tenders, which have enough protein to support satiety. Pair them with coleslaw for a lower-sodium option. 

Burger King

Healthiest Option: Crispy Chicken Salad and 4-Piece Nuggets or Small Fries

“Burger King offers more flexibility than some chains,” Follador says, “but sodium adds up quickly.” The side-and-salad combo she suggests has adequate fiber, with the caveat that whether you opt for nuggets or fries, it’s also higher in sodium. If that’s a concern for you, opt for a hamburger and a small fry, which is slightly lower in sodium. “Both options provide a mix of protein, carbs, and fat, which helps promote satiety and prevent later overeating,” Follador says.

KFC

Healthiest Option: Grilled Chicken Thigh and Mashed Potatoes (No Gravy)

While KFC offers an abundance of fried, sodium-dense selections, “grilled options make it possible to create a more balanced plate,” Follador says. The grilled chicken thigh “keeps sodium lower … and pairing it with mashed potatoes adds carbohydrates for balance.” If you aren’t as concerned about sodium, you can opt for the grilled chicken breast, which has more protein. Follador likes the veggie options, such as green beans and coleslaw, as sides; however, they “can make it harder to get enough carbs.”

Carl’s Jr

Healthiest Option: Charbroiled BBQ Chicken Sandwich

Overall, Carl’s Jr.’s menu options are “higher in calories, fat, and sodium,” Follador says. “Customization helps, but it can be harder to meet balanced nutrition targets without trade-offs.” The Charbroiled BBQ Chicken Sandwich “provides a better balance of protein and carbs, supporting fullness,” but it’s also very high in sodium. She recommends choosing the double cheeseburger for lower sodium — but be aware that it has more fat and less protein.

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