Nutrition Facts for Fast Food Restaurants

While many of us are paying closer attention to what is in our foods, we are still crushed for time when it comes to meal preparation. Often fast food is the choice to grab a quick bite. We know it’s easy and we have our familiar favorites. We also know there’s likely more calories and sodium than a homemade meal, but that’s the way things go sometime.

The great thing about the times we live in is that we have more access to nutrition information for the majority of fast food and quick service restaurants. A number of them have either hired or contracted the services of a registered dietitian to assist them with food selection, nutrition analysis and labeling.
When it comes to fast food, let’s take a look at how you can make some selections while enjoying the occasional (hint) experience. One way is to plan ahead and check some of the menu items out before you go.

A suggestion for meals is to shoot for around 300-500 calories per meal, and the same for sodium content (this is where it can get tricky while dining out, and quite frankly there’s a ways to go with reducing sodium at these establishments and with processed foods in general). If you do consume these meals, you can offset the sodium throughout the rest of the day or possibly the next day by consuming fresh fruits, vegetables, reduced fat dairy products, and unprocessed meats, along with drinking water.

Here are a few links for those operations that have some easy options for you to view online. The suggestions are around the 300-500 calorie range and do offer some treats for those with a sweet tooth.

McDonald’s

Here are a few samples from their menu:
Breakfast

Suggestio
1
Sausage Burrito – 300 calories
1 carto
1% milk- 100 calories

Total Calories: 400

Suggestio
2
Fruit and Maple Oatmeal without Brown Sugar – 260 caloriesr
Small Coffee Black (12 fl. Oz. cup) – 0 caloriesr
Total calories: 260
Egg McMuffin® sandwich – 300 caloriesr
Orange Juice (12 fl oz cup-small) – 150 caloriesr
Total calories: 450

Lunch/Dinner

Suggestio
1
Hamburger – 250 caloriesr
Small French Fries – 230 caloriesr
Small Diet Coke® (16 fl. oz. cup)
Total Calories: 480

Suggestio
2
Chicken McNuggets® (6 piece) – 280 caloriesr
Barbeque Sauce, 1pkg. – 50 caloriesr
Fruit and Yogurt Parfait -150 caloriesr
Bottled waterr
Total Calories: 480

Suggestio
3
Honey Mustard Snack Wrap® (Grilled ) - 330 caloriesr
Apple Dippers - 35 calories
1 carto
1% Milk - 100 caloriesr
Total Calories: 435

Chick Fil A

Here’s some information from the Chick Fil A website:

Breakfast

Suggestio
1
Chick-fil-A® Chicken Biscuit – 450 calories
100% Columbian Coffee (medium) – 5 caloriesr
Total Calories: 455

Suggestio
2
Sunflower Multigrain Bagel – 220 caloriesr
Yogurt Parfait with Harvest Nut Granola – 290 caloriesr
Total Calories: 510

Suggestio
3
Chicken Breakfast Burrito – 450 caloriesr
Diet Coke® (medium) – 0 caloriesr
Total Calories: 450

Lunch/Dinner

Suggestio
4
Chick-fil-A® Chargrilled Chicken Sandwich – 300 caloriesr
Side Salad – 70 caloriesr
DASANI® Bottled Water – 0 caloriesr
Total Calories: 370

Suggestio
5
Chick-fil-A® Chargrilled Chicken Garden Salad – 180 calories (without dressing)
Fat Free Italian Dressing – 15 caloriesr
Hearty Breast of Chicken Soup (small) – 140 caloriesr
Diet Lemonade (medium) – 20 caloriesr
Total Calories: 355

Wendy’s

Here’s some information from Wendy’s website:

Suggestio
1
Wendy’s Ultimate Chicken Grill - 390 caloriesr
Garden Side Salad with Light Ranch Dressing – 75 caloriesr
Water - 0 caloriesr
Total Calories: 465 calories

Suggestio
2
Cheeseburger Deluxe – 300 caloriesr
Kids Meal French Fries – 230 caloriesr
Diet Coke – 0 caloriesr
Total Calories: 530 calories

Suggestio
3
Small Chili – 210 caloriesr
Small Chocolate Frosty – 250 calories
2 packs saltines – 50 caloriesr
Total Calories: 510

Panda Express

Here are a few suggestions based on the nutrition information on the Panda Express website:

Suggestio
1
Kung Pao Chicken - 280 caloriesr
Half portion of Steamed rice at 190 calories for 4 ounces (A full 8 ounces comes in at 380 calories)
Total calories with half portion of Steamed rice: 470

Suggestio
2
Broccoli Beef - 150 caloriesr
Half portion of Fried rice at 265 calories for 4.5 ounces (A full 9 ounce regular serving comes in at 530 calories) for a 9 ounce servingr
Fortune Cookies – 32 caloriesr
Total calories with half portion of Fried rice: 447

Suggestio
3
Chicken Egg Roll - 200 caloriesr
Side of Mixed Veggies - 70 caloriesr
Hot and Sour Soup - 100 caloriesr
Unsweetened Tea or water = 0 Caloriesr
Total Calories: 370
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