Find Healthy Fast Foods

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Usage Note

Nutrition data are calculated per 100 g (3.5 oz) of edible food weight unless otherwise noted.
Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
Click on a number in table footer to go to a particular page.

Choose nutrition data to display

Check or uncheck the nutrients in list below to choose which nutrition data to display.
Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Fiber (g)
Total Sugars (g)
Fructose (g)
Cholesterol (mg)
Saturated Fat (g)
Trans Fat (g)
Calcium (mg)
Iron (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)

How to Choose Healthy Fast Foods

nutrition data from the USDA

To choose healthy fast foods, pay attention to recommended daily intakes of total fat, saturated fat, trans fat, cholesterol, sugars, sodium, etc.

This fast foods nutrient database allows you to sort foods by their nutrient contents (click on column's header to sort) which makes it easy to identify healthy or unhealthy fast foods.

Total fat: This includes all types of dietary fat. Limit total fat intake to 20 to 35 percent of your daily calories. Based on a 2,000-calorie-a-day diet, this amounts to about 44 to 78 grams of total fat a day.
Saturated fat: Limit saturated fat to no more than 10 percent of your total calories. Limit to 7 percent to further reduce your risk of heart disease. Based on a 2,000-calorie-a-day diet, a 10 percent limit amounts to about 22 grams of saturated fat a day, while 7 percent is about 15 grams. Saturated fat intake counts toward your total daily allowance of fat.
Trans fat: The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day.
Cholesterol: Less than 300 milligrams a day. Less than 200 milligrams a day if you're at high risk of cardiovascular disease.
Sodium: The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.
Sugar: The American Heart Association recommends no more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men. That's about 6 teaspoons of added sugar for women and 9 for men, or 25 grams of sugar for women and 38 grams for men.

Fast Foods Highest in Saturated Fat

Saturated fat content is in grams per 100 grams of edible food portion.
In general, consumption of saturated fat should be limited to between 15 and 20 grams a day.

Saturated Fat (g)

Fast Food Name (100 g of edible food portion)

12.83

McDONALD'S, Sausage Patty

12.42

POPEYES, Fried Chicken, Mild, Skin and Breading

11.99

POPEYES, Biscuit

11.96

Fast foods, croissant, with egg, cheese, and bacon

11.50

Fast foods, croissant, with egg, cheese, and ham

11.37

McDONALD'S, McDONALDLAND Chocolate Chip Cookies

11.08

Fast foods, croissant, with egg and cheese

10.66

McDONALD'S, Sausage Biscuit

10.10

Fast foods, biscuit, with ham

9.71

Fast foods, cookies, chocolate chip

9.26

McDONALD'S, Biscuit, regular size

9.26

McDONALD'S, Biscuit, large size

8.82

Fast Foods, Fried Chicken, Skin and breading from all pieces

8.63

McDONALD'S, Sausage Biscuit with Egg

8.60

BURGER KING, CROISSAN'WICH with Sausage and Cheese

8.42

POPEYES, Fried Chicken, Mild, Wing, meat and skin with breading

8.34

Fast foods, croissant, with egg, cheese, and sausage

8.34

BURGER KING, CROISSAN'WICH with Sausage, Egg and Cheese

8.32

Fast foods, cheeseburger; single, large patty; with condiments, vegetables and ham

8.31

McDONALD'S, Peanuts (for Sundaes)

8.26

McDONALD'S, Bacon Egg & Cheese Biscuit

8.15

Fast foods, English muffin, with cheese and sausage

8.02

Fast foods, cheeseburger; triple, regular patty; plain

7.89

McDONALD'S, Creamy Ranch Sauce

7.56

DOMINO'S 14" Pepperoni Pizza, Crunchy Thin Crust

7.54

KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Skin and Breading

7.43

Fast foods, biscuit, with sausage

7.43

POPEYES, Fried Chicken, Mild, Thigh, meat and skin with breading

7.33

LITTLE CAESARS 14" Cheese Pizza, Thin Crust

Saturated Fat (g)

Fast Food Name (100 g of edible food portion)

7.25

McDONALD'S, Sausage McMUFFIN

7.12

Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust

7.08

Fast foods, cheeseburger; double, regular patty; plain

7.08

DOMINO'S 14" Sausage Pizza, Crunchy Thin Crust

7.03

Fast foods, cheeseburger; single, large patty; with condiments

7.00

BURGER KING, DOUBLE WHOPPER, with cheese

7.00

McDONALD'S, Double Cheeseburger

6.96

Fast foods, cheeseburger, double, regular patty and bun, with condiments

6.96

Fast foods, cheeseburger; double, regular patty; with condiments

6.93

Fast foods, English muffin, with egg, cheese, and sausage

6.92

BURGER KING, Double Cheeseburger

6.90

PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust

6.89

Fast Food, Pizza Chain, 14" pizza, sausage topping, thin crust

6.87

Fast foods, cheeseburger; single, large patty; plain

6.85

WENDY'S, Double Stack, with cheese

6.85

Fast foods, cheeseburger; double, large patty, with condiments and vegetables

6.84

BURGER KING, Cheeseburger

6.70

PIZZA HUT 14" Sausage Pizza, THIN 'N CRISPY Crust

6.67

PIZZA HUT 14" Pepperoni Pizza, THIN 'N CRISPY Crust

6.59

POPEYES, Fried Chicken, Mild, Drumstick, meat and skin with breading

6.52

Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise

6.50

Fast foods, enchilada, with cheese

6.50

KENTUCKY FRIED CHICKEN, Fried Chicken, ORIGINAL RECIPE, Skin and Breading

6.47

Fast foods, cheeseburger; single, regular patty; plain

6.47

Fast foods, cheeseburger; double, large patty; with condiments

6.47

McDONALD'S, DOUBLE QUARTER POUNDER with Cheese

6.45

Fast Foods, biscuit, with egg and sausage

6.41

McDONALD'S, BIG BREAKFAST

6.40

Fast foods, bagel, with egg, sausage patty, cheese, and condiments

6.38

Fast foods, tostada, with beef and cheese

6.35

DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust

Saturated Fat (g)

Fast Food Name (100 g of edible food portion)

6.22

Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust

6.20

PAPA JOHN'S 14" Cheese Pizza, Thin Crust

6.18

Fast foods, burrito, with fruit (apple or cherry)

6.15

Fast foods, quesadilla, with chicken

6.15

Fast foods, egg, scrambled

6.15

Fast foods, hamburger, large, triple patty, with condiments

6.13

Fast foods, cheeseburger; single, large patty; with condiments and bacon

6.12

Fast foods, hamburger; single, large patty; plain

6.11

Fast foods, chimichanga, with beef and cheese

6.10

PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust

6.01

McDONALD'S, Sausage McMUFFIN with Egg

5.89

Fast foods, biscuit, with egg, cheese, and bacon

5.89

WENDY'S, CLASSIC DOUBLE, with cheese

5.86

McDONALD'S, NEWMAN'S OWN Creamy Caesar Dressing

5.83

Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust

5.83

PIZZA HUT 14" Cheese Pizza, Stuffed Crust

5.81

Fast foods, biscuit with egg and steak

5.80

Fast foods, cheeseburger; single, regular patty, with condiments

5.78

BURGER KING, WHOPPER, with cheese

5.77

BURGER KING, DOUBLE WHOPPER, no cheese

5.77

Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise

5.75

Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise

5.75

WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single

5.74

Fast foods, clams, breaded and fried

5.74

Fast foods, French toast with butter

5.65

Fast foods, griddle cake sandwich, egg, cheese, and sausage

5.65

McDONALD'S, Sausage, Egg & Cheese McGRIDDLES

5.64

McDONALD'S, QUARTER POUNDER with Cheese

5.63

DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked

5.60

Fast foods, cheeseburger; double, regular, patty and bun; with condiments and vegetables

5.58

Fast foods, hamburger; double, regular patty; with condiments

Saturated Fat (g)

Fast Food Name (100 g of edible food portion)

5.55

Pizza, cheese topping, thin crust, frozen, cooked

5.50

Fast Foods, Fried Chicken, Wing, meat and skin and breading

5.47

Fast Foods, Fried Chicken, Thigh, meat and skin and breading

5.46

Fast foods, chicken fillet sandwich, with cheese

5.46

PIZZA HUT 14" Sausage Pizza, Hand-Tossed Crust

5.44

POPEYES, Mild Chicken Strips, analyzed 2006

5.44

POPEYES, Fried Chicken, Mild, Breast, meat and skin with breading

5.44

McDONALD'S, Sausage McGRIDDLES

5.42

Fast foods, bagel, with breakfast steak, egg, cheese, and condiments

5.40

PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust

5.36

Fast foods, griddle cake sandwich, sausage

5.36

McDONALD'S, Sausage Burrito

5.34

BURGER KING, Vanilla Shake

5.30

Fast foods, biscuit, with egg and bacon

5.27

Fast foods, cookies, animal crackers

5.27

PIZZA HUT 12" Pepperoni Pizza, Pan Crust

5.25

Fast foods, cheeseburger; double, regular patty, with condiments and vegetables

5.22

Fast foods, brownie

5.21

Fast foods, hotdog, plain

5.19

WENDY'S, CLASSIC SINGLE Hamburger, with cheese

5.18

PIZZA HUT 12" Cheese Pizza, Pan Crust

5.18

Fast foods, cheeseburger; single, regular patty, with condiments and vegetables

5.18

WENDY'S, Jr. Hamburger, with cheese

5.18

Fast foods, ham, egg, and cheese sandwich

5.16

PIZZA HUT 12" Pepperoni Pizza, Hand-Tossed Crust

5.10

Fast foods, tostada, with beans, beef, and cheese

5.10

Fast foods, hamburger; double, regular, patty; plain

5.09

Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust

5.08

Pizza, meat and vegetable topping, regular crust, frozen, cooked

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