Low-Calorie Fast Food

Low-Calorie Fast Food

January 28, 2012 · by · in
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These days, with more and more restaurants catering to those looking for diet-friendly fare, it isn’t too much of a challenge to find healthier food items, even at fast food establishments. But, for the most part, even the healthy choices offer calories aplenty. So, are there any low-calorie choices? If you look carefully, you might be pleasantly surprised. While you should really limit the number of times you dine out, particularly at fast food restaurants, you may be starving and it is the only choice around. In that case, what do you do? Try any of these lower-calorie options. Each choice provides fewer than (or equal to) 160 calories per serving. Note: many items are side dishes or snacks, not complete meals.

Au Bon Pain

  • Garden vegetable soup (small): 50 calories, 1 g fat, 9 g carbs, 2 g fiber, 2 g protein
  • Gazpacho soup (small): 60 calories, 1 g fat, 8 g carbs, 2 g fiber, 1 g protein
  • Small fruit cup: 70 calories, 0 g fat, 18 g carbs, 1 g fiber, 1 g protein
  • Vegetarian minestrone soup (small): 80 calories, 1 g fat, 15 g carbs, 3 g fiber, 3 g protein
  • Side garden salad with ½ packet of fat-free raspberry vinaigrette: 85 calories, 0 g fat, 17 g carbs, 2 g fiber, 2 g protein
  • Tomato Florentine soup (small): 90 calories, 2 g fat, 13 g carbs, 2 g fiber, 4 g protein
  • Carrot ginger soup (small): 100 calories, 2 g fat, 16 g fiber, 2 g fiber, 1 g protein

Boston Market

À la carte

  • Fresh steamed vegetables (side dish): 60 calories, 2 g fat, 8 g carbs, 3 g fiber, 2 g protein
  • Garden dill new potatoes (side dish): 140 calories, 3 g fat, 24 g carbs, 3 g fiber, 3 g protein

Burger King

  • Motts’ ® Harvest Plus applesauce: 50 calories, 0 g fat, 13 g carbs, 1 g fiber, 0 g protein
  • Fresh apple slices with low-fat caramel sauce: 70 calories, ½ g fat, 16 g carbs, 1 g fiber, 0 g protein
  • Garden salad (with cheese, no chicken/no dressing): 130 calories, 8 g fat, 6 g carbs, 1 g fiber, 8 g protein
  • Soft serve ice cream cup: 140 calories, 4 g fat, 23 g carbs, 0 g fiber, 4 g protein
  • Onion rings (value size): 150 calories, 8 g fat, 19 g carbs, 1 g fiber, 2 g protein

Dairy Queen

  • Fudge bar: 50 calories, 0 g fat, 13 g carbs, 6 g fiber, 4 g protein
  • Vanilla orange bar: 60 calories, 0 g fat, 18 g carbs, 6 g fiber, 2 g protein
  • Cherry Starkiss bar: 80 calories, 0 g fat, 21 g carbs, 0 g fiber, 0 g protein

KFC

  • Side of green beans: 25 calories, 0 g fat, 2 g fiber, 4 g carbs, 1 g protein
  • Sargento® light string cheese: 50 calories, 1 g fat, 1 g carbs, 0 g fiber, 6 g protein
  • House salad with Hidden Valley® fat-free ranch dressing: 50 calories, 0 g fat, 1 g fiber, 11 g carbs, 2 g protein
  • Grilled chicken drumstick: 90 calories, 4 g fat, 0 g carbs, 0 g fiber, 13 g protein
  • Mashed potatoes (no gravy): 90 calories, 3 g fat, 15 g carbs, 1 g fiber, 2 g protein
  • Sweet kernel corn (side): 100 calories, ½ g fat, 21 g carbs, 2 g fiber, 3 g protein
  • Oven-roasted chicken breast (no skin or breading): 160 calories, 2.5 g fat, 0 g fiber, 2 g carbs, 31 g protein

McDonald’s

  • Apple dippers: 35 calories, 0 g fat, 8 g carbs, 0 g fiber, 0 g protein
  • Kiddie ice cream cone: 45 calories, 1 g fat, 8 g carbs, 0 g fiber, 1 g protein
  • Kids’ French fries: 100 calories, 5 g fat, 13 g carbs, 1 g fiber, 1 g protein
  • Premium Southwest salad (no chicken/no dressing): 140 calories, 4.5 g fat, 20 g carbs, 6 g fiber, 6 g protein
  • Fruit and yogurt parfait: 160 calories, 2 g fat, 31 g carbs, 1 g fiber, 4 g protein

Panda Express

  • Mixed veggies (side): 70 calories, ½ g fat, 13 g carbs, 5 g fiber, 4 g protein
  • Tangy shrimp: 140 calories, 4.5 g fat, 16 g carbs, 1 g fiber, 8 g protein
  • Broccoli beef: 150 calories, 6 g fat, 12 g carbs, 3 g fiber, 11 g protein
  • Veggie spring roll: 160 calories, 7 g fat, 22 g carbs, 4 g fiber, 4 g protein

Subway

  • Rosemary chicken and dumpling soup: 90 calories, 1.5 g fat, 14 g carbs, 1 g fiber, 6 g protein
  • Tomato garden vegetable with Rotini pasta soup: 90 calories, 0 g fat, 20 g carbs, 2 g fiber, 3 g protein
  • Grilled chicken and baby spinach salad (no dressing): 130 calories, 2.5 g fat, 10 g carbs, 3 g fiber, 20 g protein
  • Oven roasted chicken salad (no dressing): 130 calories, 2.5 g fat, 9 g carbs, 4 g fiber, 19 g protein

Taco Bell

  • Fresco chicken or steak soft taco: 150 calories, 3.5 g fat, 19 g carbs, 2 g fiber, 9 to 12 g protein
  • Fresco crunchy taco (higher in fat but if you really want the ‘crunch’): 150 calories, 8 g fat, 13 g carbohydrates, 3 g fiber, 6 g protein

Wendy’s

  • Caesar side salad (without dressing): 60 calories, 3.5 g fat, 5 g carbs, 2 g fiber, 4 g protein
  • (Made to order, à la carte): Jr. size hamburger patty: 110 calories, 8 g fat, 0 g carbs, 0 g fiber, 10 g protein
  • Ultimate chicken grill fillet (made to order, à la carte): 120 calories, 1.5 g fat, 1 g carbs, 0 g fiber, 26 g protein

REFERENCES

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About the author

Michele is a registered dietitian and certified personal trainer. She has been a food and nutrition expert for 15 years, works as a corporate communications consultant and freelance writer. She enjoys writing on a variety of wellness, execise, food and nutrition topics.