Whether for comfort or sheer convenience, fast food is the guilty pleasure we just can’t give up. But what if that greasy reputation has been eclipsing some hidden health benefits we never gave these dishes credit for? Here we've turned to a nutritionist to uncover the truth about our go-to orders, from French fries to fried chicken, and reveal how to make smarter choices at the fast food counter.

Potatoes are a really good source of nutrition; just one medium spud supplies around a third of your daily vitamin C needs! Frying is a high-fat option, but Wendy's and Five Guys offer skin-on fries (which adds extra fibre), and look out for sweet potato options at Burger King, Smashburger and many more restaurants. "Baked sweet potato fries with the skin on offer more fibre and have a lower glycaemic load compared to deep-fried fast food fries, making them a better choice for blood sugar management", says nutritionist Ann Garry.

Salt is another factor when it comes to everyone's favourite side order; too much raises blood pressure, impacting our risk of heart disease and stroke. Individual fast food franchises may be happy to offer unsalted fries, but as most restaurants salt straight after frying, a more reliable option is to make your own potato fries at home. For a nutritionally superior snack you can also swap the deep-fat fryer for an air fryer. 

Nothing hits the spot like a juicy cheeseburger, and it's not without health benefits. Those raw onion rings? A great source of gut-friendly fibre that can improve blood sugar and may even fight cancer according to Canadian research. Gherkins? They pack healthy probiotics and vitamins and aid the digestion of that beef patty. "The best way to eat protein is combined with a slow-release carbohydrate – vegetables or salads – to stabilise blood sugar, feel less hungry and stay optimally healthy", says Garry.

A beef patty often contains fewer calories than chicken or plant-based alternatives, but going bun-less, or getting your cheeseburger in a lettuce wrap a la Five Guys or In-N-Out Burger, is a great step. And take a second look at those melty orange squares; processed cheese is only around 50% actual cheese with a heap of added fats, salt, preservatives and emulsifiers. Whether at home or eating out, opt for Cheddar to swerve those ultra-processed extras.

A crispy, coated fillet of fish feels like a healthy option, but is it? Well, many health authorities recommend we eat at least two portions of fish per week. "One of which could be white fish, where a portion is 5oz (140g) or around the size of your whole hand," says Garry. "White fish like cod and haddock are healthy, lean, protein-rich and contain iodine, which supports thyroid function."

To feel the benefit, reduce the saturated fats, salts and sugars you eat with your burger. That means shunning ultra-processed ketchups, mayo and tartare sauce and opting instead for tart pickles, crisp salad and – if available – a squeeze of fresh lemon. If your fish burger is a McDonald's Filet-O-Fish, you'll get a third of your daily protein intake from one patty. "Just avoid upsizing meals or picking out multiple calorie-dense sides," recommends Garry.

Buckets of crispy drumsticks, thighs and wings are a fast-growing global phenomenon – around the world we spend over £5.4 billion ($7b) on takeaway fried chicken each year. And while we know the deep-fried coating isn't a healthy choice, the filling can be. "Protein is crucial for muscle repair, immune function and overall satiety," says Garry. "Lean sources, such as skinless chicken breast, provide high-quality protein without excessive saturated fat." Nailing authentic fried chicken at home isn't easy, but Garry suggests making a few tweaks for a healthier option. 

First, consider marinating your chicken in buttermilk or yogurt before cooking – this not only tenderises the meat but adds a boost of gut-friendly probiotics. Swapping out refined flour for wholegrain alternatives or crushed nuts can also increase fibre and healthy fats while keeping the crispy texture. "Air-fried chicken with a light wholemeal crumb can deliver the same satisfying crunch as deep-fried versions but with significantly less saturated fat," says Garry. Opting for seasoning blends instead of heavy batters and reducing added salt can also help make your fried chicken fix a little healthier without sacrificing on flavour. 

Britain's favourite fast food is enjoyed around the world, but does the dish deliver anything when it comes to nutritional value? Most fish and chip shops serve outsized hunks of pure protein, with a high ratio of fish to batter compared with fish goujons or scampi. Cod and haddock – the most popular choices – are good sources of vitamin B12, but many chip shops sell a variety of species including skate or ray (rich in omega-3s) and plaice, which contains vitamin D and selenium.

Filleting out the cooked fish and leaving some of the batter is a healthy habit to adopt, or your fish and chips shop may have alternatives. "Opting for grilled or steamed versions can help minimise excessive fat intake," says Garry. "If choosing breaded varieties, look for those with thinner coatings. At home, try making baked fish fingers using wholemeal breadcrumbs for added fibre." A traditional side of mushy peas adds even more fibre, too.

A creamy coleslaw salad can be the perfect accompaniment to crispy or spicy fast foods – and with grated carrot, onion and white cabbage as core ingredients, most slaws contain a good hit of plant fibre. Look out for rustic slaw salads with red cabbage, red onion and perhaps even pumpkin seeds or apple matchsticks. The more colourful and textured the side dish is, the more fresh vitamins and fibre you can expect it to provide.

When it comes to homemade vs restaurant-produced, coleslaw from your kitchen really knocks it out of the park. Swap all or some of that thick mayo for live yogurt and you'll have a tangier slaw with higher protein and some gut-friendly probiotics. Up the veg-to-sauce ratio for a better balance of fat to fibre, and a tasty crunch to boot. Fresh herbs, celeriac, Jerusalem artichoke, beetroot and celery all make good additions to mix up the variety.

You don't have to shun carbs to get a good balanced meal on the go; with a strong focus on choice and freshness, sub sandwich joints can actually serve you a really healthy option. It's all about your selection – and the portion size. "Prioritise lean protein and wholegrains," says Garry "and make sure to avoid heavy dressings or creamy toppings." Sliced turkey or chicken breast, tuna or steak strips on wholemeal bread will offer a good balance of protein and carbohydrate and that's just the beginning.

American research suggests that a 'diversity diet' of 30 plants a week is a great way to protect health. With many sub sandwich bars priding themselves on offering an array extras, everything from olives and avocado to onion rings and pickles, you'll be on your way to 30 in no time! "A strong vegetable base to your meal will increase fibre and nutrients while keeping calories in check," says Garry.

Spicy, super filling and oozing with melty cheese, a burrito ticks every box when you're eating on the go. Despite being a vehicle for a heap of unhealthy indulgences, the bean content of a burrito is a real silver lining. "Legumes such as beans are excellent sources of plant-based protein and fibre," says Garry. "They support digestion, help to regulate blood sugar levels and promote a feeling of fullness that can reduce the risk of overeating."

If you're keen to make burritos that bit healthier, there are plenty of ways to do so. Go easy on high-fat fillings such as sour cream, minced beef and mild melty cheeses in favour of refried beans, fresh guacamole and zingy salsas. "Homemade burrito bowls using brown rice, black beans, grilled chicken and plenty of veggies allow better control over sodium and portion sizes compared to restaurant versions," advises Garry.

Sure, deep-pan pizzas swimming with processed cheese and loaded with pepperoni don't have a great reputation when it comes to healthy eating, but tracing the dish back to its Italian roots can deliver health benefits. "Opting for a sourdough base can aid digestion due to its natural fermentation process, while a thinner crust helps reduce refined carb intake” advises Garry. Toppings matter too. "Fibre-rich vegetables like peppers and mushrooms boost the micronutrient content while keeping calorie density low." You can also limit the saturated fat content by moderating the amount of cheese on your pizza, or swapping processed meats for leaner proteins like grilled chicken.

There are other ways to get the green light from nutritionists. "Healthier pizzas strike a balance between nutrient-dense ingredients and mindful portion control," says Garry. "It’s generally recommended to stick to two or three slices, ideally paired with a small side salad for added fibre and nutrients. Skip the high-calorie dips, which often contain hidden sugars and excess sodium. For an even healthier alternative, consider using wholegrain, cauliflower or chickpea-based crusts, which offer additional fibre and protein."

Lean seafood, fresh veg, nutrient-rich seaweeds... sushi can be a great option for a fast meal on the go, especially as most outlets also sell filling miso soups and low-carb nigiri and sashimi. Look out for brown rice, an option in several major chains. With a different texture, wholegrain rices aren't as authentic as white, but do a good job of slowing our carbohydrate absorption, giving a slow release of energy and avoiding the sugar crashes that make us crave more.

Check menus to see if your favourite sushi dish is actually a Westernised calorie-fest with a health halo. Deep-fried onion coatings, lashings of mayo and cream cheese will fill you up fast without giving the nutritional benefits you might be chasing. Opt for sushi that gives you good fats – think avocado and salmon – and a rainbow of fresh, vitamin-packed veg.

When your deep-fried treat is packed with fibre-rich chickpeas or broad beans, you know it's a cut above. Falafel are a speedy street food beloved across the world, and that crisp, fatty coating definitely hits the spot when you're looking to indulge. Yes, the crunchy shell is high in fat, but the low-fat, high fibre legumes do a lot of heavy lifting. They're good sources of protein and serve up a variety of vitamins and minerals.

"Unlike red meat, beans are naturally low in saturated fat and packed with antioxidants and essential nutrients like folate, iron and magnesium," says Garry. "This makes them a heart-healthy and gut-friendly alternative to traditional meat-based fast food options. However, it’s important to increase fibre intake gradually, as adding too many beans too quickly can cause gas and digestive discomfort."

A late-night kebab is one of life's great pleasures, and it doesn't have to come at a high cost to your health. If you're already choosing a chicken shish over the fattier döner kebab, you're getting a great portion of lean grilled protein. "Opt for wholegrain wraps, a side of brown rice or a herby tabouleh salad to keep you full for longer," says Garry.

To get the best from your kebab, make sure to ask for the traditional trimmings – raw onion, partly-fermented slaw, salad leaves and fresh tomato. These are low in calories and high in various types of fibre your gut loves. A tahini dressing is also a good call, delivering the satisfying richness of mayo but with added fibre and protein from those crushed sesame seeds.

All tacos were not created equal, and while there are plenty of basic options out there – fatty beef, limp iceberg lettuce – those filled with fresh ingredients serve up an array of vitamins. Slow-cooked meats can be a lean choice (check menus for sugar content) and fish and prawn tacos are a great source of low-fat protein. Capitalise on the trend for low-carb wraps, too. "Lettuce wraps with lean proteins, avocado and salsa can replace tortillas, cutting down on refined carbs while keeping things fresh and light," says Garry.

Small, soft tacos that are big on flavour can be a good way to keep portion sizes under control, and do look out for authentic corn tortillas. Ground from the whole corn grain, they have higher levels of fibre than white flour–based ones, which can contain extra preservatives and sugars alongside the refined wheat. A squeeze of lime is a good alternative to a sprinkle of salt. "Reducing salt and using natural seasonings can support heart health and blood pressure regulation," says Garry.

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