Lower-Calorie Fast Food: Lighter Picks and Easy Swaps at Popular Chains

Eating fast food does not have to wreck your calorie budget. Most chains now have at least a few lighter items, and small swaps make a big difference. Below are easy lower-calorie picks at popular chains, all under about 500 calories, plus the swaps that save the most.

Lighter picks at popular chains

Swaps that save the most calories

• Fries to fruit or salad: a medium fry is often 350 to 450 calories. Apple slices are about 30.
• Soda to water or unsweet tea: saves 200 to 400 calories on a medium or large drink.
• Crispy to grilled: grilled chicken usually saves 100 to 200 calories per sandwich.
• Double to single: one patty instead of two saves 150 to 300 calories.
• Skip the creamy sauce: mayo-based sauces add 100 to 200 calories each.
• Lettuce wrap: skipping the bun saves about 150 to 250 calories.

Lighter picks at sit-down chains

Sit-down portions are bigger, so focus on grilled proteins and vegetable sides:

• Olive Garden Shrimp Scampi, about 490 calories.
• Outback 6 oz Center-Cut Sirloin, about 330 calories before sides.
• Texas Roadhouse 6 oz Sirloin, about 250 calories before sides.
• LongHorn Redrock Grilled Shrimp, about 160 calories.
• Chili’s Margarita Grilled Chicken, about 640 calories as served.

How to stay on track

• Check the calories on our menu pages before you go.
• Decide on your drink first. It is the easiest place to save.
• Share fries or desserts instead of skipping them completely.
• Order a kids meal if you want a smaller portion.

Lower-calorie picks by craving

If you want a burger

Choose a single patty with mustard, ketchup and vegetables. A McDonald’s or Burger King Hamburger has about 250 calories, and an In-N-Out Hamburger Protein Style about 210. A Five Guys Little Hamburger is about 540 before toppings, so it is better as a treat.

If you want chicken

Nuggets are often lighter than sandwiches. Chick-fil-A 8 ct Nuggets have about 250 calories and Wendy’s 4 pc Nuggets about 170. A grilled chicken sandwich usually lands between 390 and 470 calories.

If you want Mexican

Taco Bell Crunchy Tacos (about 170 calories each) and a Chipotle bowl with chicken, fajita veggies, salsa and lettuce keep calories reasonable. Cheese, sour cream and queso add the most.

If you want coffee

An Americano or brewed coffee has under 20 calories. Sweet lattes and blended drinks can pass 400, so choose sugar-free syrup or a smaller size.

Frequently asked questions

What is the lowest calorie fast food meal?

Options like an 8 ct Chick-fil-A Nuggets (250 cal) with fruit, or a McDonald’s Egg McMuffin (310 cal) with black coffee, stay well under 400 calories.

Is grilled chicken always lower in calories?

Usually. Grilled chicken often saves 100 to 200 calories compared with fried, but sauces and cheese can add those calories back.

How many calories are in a medium soda?

A medium regular soda at most fast food chains has about 200 to 400 calories, depending on the size and brand.

What is the healthiest fast food chain?

There is no single healthiest chain. Places like Chick-fil-A, Panera and Panda Express make it easy to build a lighter meal with grilled protein and vegetables.

Prices are typical U.S. prices before tax and can vary by location. Menus Info is not affiliated with any restaurant mentioned. See how we check prices.