Can fast food be healthy?
The truth is that it’s extremely difficult to follow a healthy diet when you’re eating regularly at fast food restaurants. Fast food is typically loaded with calories, sodium, and unhealthy fat—often enough in one meal for an entire day. It also tends to be low in nutrients like vitamins and minerals, and almost totally lacking in fruit, vegetables, and fiber.
Many fast food items are also what researchers call ultra-processed foods (UPF). A 2025 American Heart Association science advisory, along with several recent research reviews, found consistent links between high UPF consumption and greater risk of heart disease, type 2 diabetes, and earlier death. That’s on top of the already mentioned calorie, sodium, and fat concerns.
That doesn’t mean you have to avoid fast food entirely. When you’re hungry and on the run, fast food can be a convenient option that really hits the spot. It’s often quick, tasty, and can offer a more affordable option when you’re short on time. But while it’s okay to indulge a craving every now and then, there are healthier options out there. The key is moderation—both in how often you frequent fast food restaurants and what you order once you’re there.
Fast food menus can be tricky when you’re watching your weight or your health. Finding a healthy, well-balanced meal in most fast food restaurants can be a challenge. But there are always choices you can make that are healthier than others. The following tips and menu recommendations can help you stay on track.
Aim to keep your entire meal to no more than a third of your recommended daily caloric intake. For most of us, that means between 450 to 850 calories. The average adult eats 836 calories per fast food meal—and underestimates what they ate by 175 calories. So don’t guess! Most chains post nutritional info both on their websites and at the franchise location. Take advantage of this information.
Opt for foods that are lower in fat and higher in protein and fiber. Look for items that are more nutrient-dense rather than just calorie-dense, meals that contain fiber, whole grains, and high-quality protein. Also aim for options that are relatively low in saturated fats. And steer clear of all items that contain trans fats.
Bring your own add-on items if you really want a nutrient boost. Even when you order wisely, it can be pretty tough to get enough fiber and other important vitamins and minerals from a fast food restaurant. If you plan ahead, you can bring healthy sides and toppings like dried fruit, nuts and seeds, carrot sticks, apple or pear slices, and cottage cheese or yogurt.
Be aware of your sodium intake
High sodium intake over time can be a major contributor to cardiovascular disease. The American Heart Association recommends that adults stay under 1500 mg of sodium per day, and never take in more than 2,300 mg a day. Unfortunately, that’s tough to do when eating fast food, even when you’re eating lower calorie meals. Your best bet: plan ahead if possible and eat low sodium in the meals leading up to and following your fast food meal. However, you can minimize some of your sodium intake by requesting that your burger or meat be cooked without added salt.
Guides can help you make healthier choices
Many fast food chains post nutritional information on their websites and in their restaurants. Sometimes, these lists can be confusing and hard to use, but they are the best source for accurate, up-to-date information on your menu options. There are also many other websites and nutrition apps that provide nutritional information, often in easier to use formats.
Speak to a Licensed Therapist
BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.Take AssessmentHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. Learn more
Choosing healthy fast food options on the go
Making healthier fast food choices can be easier if you plan ahead by checking the nutritional guides. Having an idea of what you’re going to order ahead of time can also help prevent you from making decisions based on cravings or hunger pangs when you arrive. But if you don’t have the chance to prepare, you can still make smarter choices by following a few broad guidelines.
Ordering healthier fast food options
Keep your eye on portion size. Many fast food meals deliver enough food for several meals in the guise of a single serving. Avoid supersized and value-sized items, and go for the smallest size when it comes to sandwiches, burgers, and sides. You can also find more reasonable portions on the children’s menu.
Focus on grilled or roasted lean meats. Try to avoid or limit fried and breaded items, such as crispy chicken sandwiches and breaded fish filets. Instead, opt for turkey, chicken breast, lean ham, or lean roast beef. Many fast food restaurants offer a grilled chicken item, which is often your best bet.
Pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, crispy, scalloped, or au gratin are usually higher in calories, unhealthy fats, and sodium. Same with items in Alfredo or creamy sauces.
Don’t be afraid to special order. Many menu items can be made healthier with a few tweaks and substitutions. For example, you can ask to hold the sauce or dressing or serve it on the side. Or you can request a wheat bun for your hamburger or whole-grain bread for your sandwich. Another option is to ask for additional lettuce to make a lettuce wrap.
Don’t assume that healthy-sounding dishes are always your best option. For example, the dressings and fried toppings of some fast food salads can make them higher in total calories and saturated fat than burger alternatives. This is where reading the nutrition facts before you order can make a huge difference.
Tips for keeping fast food calories under control
Be mindful when it comes to condiments and dressings. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, sauces, and sides such as cheese and sour cream. Mayonnaise- and oil-based sauces in particular can add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard, enabling you to control how much you put on your sandwich.
Stick to zero- or low-calorie beverages. Soda can be a huge source of hidden calories. The average large soda packs around 300 calories, mainly from added sugar, which can quickly gulp up a big portion of your daily calorie intake. Shakes are often even higher than this, with up to 800 calories and a day’s worth of saturated fat. Don’t be fooled by lemonade and fruit-from-concentrate drinks, which add calories and sugar without much in the way of nutrients. Order water, diet soda, 100% fruit juice, or unsweetened tea instead.
Be wise about sides. Watch menu items that come with one or more side dishes. Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side salads with light dressing, baked potato (keeping an eye on the toppings), fresh fruit cups, corn on the cob, or apple slices.
Look for alternative to French fries. Choose one of the sides listed above that are more nutrient-dense and can help you avoid that post-meal sluggish feeling that’s common after a high-calorie fast food meal. If your meal doesn’t sound complete without fries, opt for the smallest size (which can be 400 calories less than a large serving).
Skip the bacon. It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in saturated fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the additional fat.
Ways to keep your fast food salad nutrient-dense
- Choose low-fat and fat-free dressing and ask for it on the side, so you can control how much you use.
- Skip high-fat toppings such as bacon bits, cheese, croutons, and crispy noodles. They can add hundreds of calories!
- Try to avoid taco salads or at least be mindful of the toppings added and how much of the shell you eat. The deep-fried shells, tortilla chips, cheese, and sour cream toppings can make them high-fat, high-calorie choices.
- Opt for salads with grilled chicken, shrimp, or vegetables rather than those with breaded chicken or other fried toppings.
Healthy fast food options at burger restaurants
The typical fast food meal of a burger, fries, and a drink can easily add up to a whole day’s worth of calories. Frequently eating like this over time can have negative impacts on your overall health and weight management. The burger alone at many fast food joints can pack between 1,000 to 2,000 calories, particularly when loaded up with extra patties, bacon, and cheese.
To keep calories and fat to more appropriate levels, try to pay particular attention to portion sizes and high-fat toppings and sides. Everything that you include in your meal adds up—from fries to soda or a shake.
Tips for healthier fast food options at burger restaurants:
Stick to a single hamburger patty rather than a double or triple burgers. Burgers with two or three beef patties add a lot of calories and unhealthy fat—up to 800 calories and 40 grams of fat, much of it saturated fat.
Hold or go light on the mayonnaise. You can eliminate around 100 calories. Add extra ketchup or mustard if you need a flavor kick.
Go easy on special sauces, which add can a lot of calories. If you don’t want to do without, ask for the sauce on the side. A little goes a long way.
Say no to bacon, cheese, onion rings, and other calorie-laden burger toppings. If you want to add some interest, go with extra pickles or heart-healthy avocado.
Ask about a plant-based burger or sandwich options, such as the veggie burger at Burger King or the grilled cheese at In-N-Out Burger.
Skip the fries or go small. You’ll save hundreds of calories (510 calories for a large McDonald’s fries, 340 calories for a medium).
Check out the kid’s menu. Junior and children’s-sized hamburgers usually have between 250 to 300 calories, often making them a better choice for keeping your portion size down.
Healthier fast food burger options
| INSTEAD OF | TRY |
|---|---|
| Double-patty cheeseburger | Regular, single-patty hamburger without cheese |
| French fries | Baked potato or a side salad |
| Chicken “nuggets” or tenders | Grilled chicken strips |
| Salad with toppings such as bacon, cheese, and ranch dressing | Garden salad with grilled chicken and low-fat dressing (ordered on the side) |
| Milkshake | Yogurt parfait or a small vanilla sundae in a cup (no toppings or cone) |
Healthy fast food at chicken restaurants
Chicken may sound like a healthier, lower fat option than beef, but when it comes to fast food, that’s not always the case. Many menu items at chicken chains are higher in fat and sodium than a burger. That’s not to say that you can’t find healthier options, but don’t assume that chicken means “healthy.”
What kind of meat you order also matters. Chicken thighs are the highest in calories, followed closely by wings. Chicken breasts and drumsticks are much lower in calories, often making them healthier choices. If you prefer breast meat, you can make it even healthier by taking off the skin.
Tips for healthier fast food options at chicken restaurants:
Choose baked, broiled, or grilled chicken over fried or breaded chicken. And be mindful about chicken nuggets, which can be loaded with as much fat and sodium as a burger—sometimes even more.
Monitor your use of honey mustard, barbecue sauce, and other special sauces. Each sauce packet can add around 60 calories.
Consider your sides. Half the fun when ordering chicken are the sides: coleslaw, biscuits, baked beans, mac ‘n cheese, and mashed potatoes. But these standard side dishes tend to be high in calories, so make sure to account for them when ordering your meal.
Try to avoid the crispy chicken sandwich, which may be flavorful, but is fried and fatty. A healthier choice is a grilled chicken sandwich. Ordering it skinless or removing the skin before eating can make it even healthier.
Healthier fast food chicken options
| INSTEAD OF | TRY |
|---|---|
| Fried chicken, original or extra-crispy | Skinless chicken breast without breading |
| Teriyaki wings or popcorn chicken | Honey BBQ grilled chicken sandwich |
| Fried chicken sandwich | Grilled chicken sandwich |
| Chicken and biscuit “bowl” | Mashed potatoes |
| Adding extra gravy and sauces | Limiting gravy and sauces |