Did you know that a White Castle Original Slider has fewer calories than a chocolate milkshake? We all crave fast food every now and again, but some menu options are less calorific, and in some cases healthier, than others. We've scoured every major fast food chain to highlight the main-meal menu items that contain the least calories. Some of them might surprise you...
Click or scroll through our gallery to discover the lowest-calorie picks from your favorite fast food brands – counting down to the least calorific main-meal menu item of all.
We've based our ranking on the latest nutritional data provided by each fast food chain.
Aside from appetizers and sides (because if you wanted chicken wings, you’d probably go to KFC), the healthiest option at Pizza Hut is a six-inch Personal Pan Pizza. The Veggie Lover's Personal Pan, a tomato, mushroom, red onion, green pepper, and black olive pie, comes in at 560 calories. It’s also the lowest sodium option, but it still has 50% of your daily recommendation (too much sodium can raise blood pressure). Hawaiian chicken is another relatively healthy option, at 600 calories.
As much as you might crave a comforting burrito, the healthiest option at Chipotle is a build-your-own salad bowl. To clock in at 540 calories, choose a combination of steak or sofritas (a meat substitute made from tofu), black beans or pinto beans, fajita vegetables, and tomatillo green-chili salsa. Skip the chipotle-chili vinaigrette on the side to bring it down to 320 calories.
Known for its ButterBurgers and frozen custard shakes, Culver’s is one of the Midwest’s favorite chains. But those looking for healthier options needn’t miss out; the chain's grilled chicken sandwich contains just 390 calories. It also supplies a decent 14% of your daily recommendation of anemia-protective iron, and just 10% of your recommended saturated fat (which raises cholesterol). The ButterBurger Single is also 390 calories, but higher in saturated fat.
Though it's not short of decadent desserts and drinks, Dairy Queen isn’t bad for dieters either. Alongside pies and milkshakes, it offers some pretty good healthy options. Found on some local menus, a corn dog is only 240 calories – but the hamburger is available everywhere and clocks in at 320 calories. The basic hot dogs are around the same, and you can add a side salad to your meal for an easy, low-calorie way to make it healthier.
Checkers or Rally’s (depending on where you’re located) has a surprisingly good selection of fast food items that could work for anyone trying to watch their calorie intake. The best option of all is the grilled hot dog, a beef frank served on a toasted bun with ketchup and mustard. It's only 310 calories – add chili to make it 360. But if it’s a burger you’re in the mood for, both the cheeseburger and the mushroom Swiss are just 330 calories.
Heading to the home of the ShackBurger? Go veggie if you’re counting calories – a vegan Veggie Shack with lettuce wrap comes in at 310 calories. If you’re all about the meat, a 100% beef hot dog (350 calories) or a single hamburger (370 calories) are the ones to go for. You can swap out the bun for lettuce on any burger, too. In contrast, a portion of Double Down fries contains a whopping 1,910 calories – definitely best avoided if you're watching your waistline.
It’s not easy to cut the calories at Five Guys, as even its Little Burgers contain a minimum of 540 (before bacon or cheese are added) – and don’t even get us started on the 'little' fries (530 calories). For the fewest calories (280 of them), go for the Veggie Sandwich. Cheese lovers might opt for the 420-calorie Cheese Veggie Sandwich or, for ultimate comfort, the grilled cheese, which is just 50 calories more. The chain's free toppings include some low-calorie options, such as mushrooms, tomatoes, lettuce, and onions.
If calories are your main concern, take a look at the three-piece chicken tenders at Carl's Jr., which contain just 260 calories. Add a spicy Buffalo dipping sauce for only 5 calories more (and plenty of extra flavor). But if you don’t want to do without a burger bun, the double cheeseburger is 380 calories, and the charbroiled BBQ chicken sandwich is 400.
If you’re looking for leaner fast food at Burger King, go for the hamburger. Featuring a beef patty, pickles, mustard, ketchup, and a sesame seed bun, it provides a decent protein hit – and it's only 250 calories. That’s a little more than a third of the calories contained in an iconic Whopper. The hamburger is lower than you’d think in saturated fat too, with around 18% of your recommended daily maximum. Make it a cheeseburger for 40 calories more.
This mainly West Coast and Southwestern US chain may be known for its tacos and all-day breakfasts, but its Better For You menu makes weight-watching a breeze. It includes a grilled chicken salad for 250 calories (add 25-calorie balsamic vinaigrette to keep it slimline) and a wholegrain chicken fajita pita (330 calories). If only a burger will hit the spot, the miniature Jr. Jack hamburger and the cheeseburger are 320 calories each. Other items under 300 calories include the Monster Taco, which is on the menu periodically, and the five-piece chicken nuggets.
There are 480 calories in a large portion of McDonald’s World Famous Fries, but ditch the sides and you can get away with surprisingly few calories. For example, for around 300 calories you could have a sausage burrito or a classic cheeseburger. What’s more, the original hamburger trumps the lot at just 250 calories. In the mood for chicken? Six McNuggets come in at 250 calories, too.
Portion control is the key to keeping calories low at Wendy’s, and the Jr. Hamburger is your best option at 250 calories. Regular-sized burgers such as the Dave’s Single (590 calories) are more than double that, increasing to a belly-busting 1,350 calories for the mushroom, bacon cheeseburger triple. There are some healthier options, though – at 460 calories without dressing, an apple pecan chicken salad offers the best trade-off when it comes to calories versus nutritional value. Meanwhile, the 330-calorie chicken sandwich will scratch that fast food itch.
Customers are hard-pressed to find healthy options at this global pizza chain – and that’s partly why we love it. But, if you do want a lighter choice, pick the four-piece plain chicken wings (390 calories) or the garden salad (241 calories, but go easy on the dressing). Otherwise, customize a small 10-inch thin pizza with marinara, green peppers, mushrooms, and onions (skip the cheese) for 575 calories.
In-N-Out Burger is all about fries, shakes, and of course, burgers. The healthiest is the regular hamburger with onions, mustard, and ketchup (no spread), which contains 300 calories and around 32% of your recommended daily protein. However, order it Protein Style and the bun can be replaced with lettuce, making your meal an even more slimline 200 calories. A cheese slice adds 70 calories and a little more saturated fat, but it also supplies calcium and a further hit of filling protein.
The corn dog is Sonic Drive-In's lowest-calorie light meal, at 230 calories. If that’s not filling enough for you, add a small side of pickle fries; it'll only bump up the calorie count by 170. Other lower-calorie items on the menu include the three-piece crispy chicken tenders (260 calories) and grilled cheese sandwich (390 calories).
This all-American chain is known for its root beer, burgers, and specials like sriracha cheese curds. But what do you order if you’re trying to be healthy? A grilled chicken slider is the best option at only 200 calories. For just 20 calories more, get it breaded, or have three grilled chicken tenders instead. Get those tenders hand-breaded, and they'll still be well under 300 calories – leaving room for ketchup. Alternatively, pair your tenders with some coleslaw, and you'll have lunch or dinner for under 450 calories.
Ignore the donuts at Dunkin’ and turn your taste buds to the all-day breakfast menu instead. It has a wide variety of diet-friendly sandwiches, including an Egg and Cheese Wake-Up Wrap for 180 calories. Looking for something indulgent for lunch that won’t break the calorie bank? The Grilled Cheese contains 480 calories – and it packs a punch of bone-building calcium, too.
If you’re looking to cut back at Arby’s, check out its Sliders. You could grab a roast beef slider with thinly sliced beef and Swiss cheese on a mini bun for just 167 calories. Or, if you like it spicy, you could add jalapeños to your bun for an additional 10 calories. The chicken slider is a good bet too, at just 227 calories, swapping beef for a crispy chicken tender.
An average Whataburger meal including fries and a drink clocks in at around 1,800 calories, but you can choose a healthier option by sticking to the salads. The garden salad amounts to 160 calories, and adding chicken will keep it under 300. The apple and cranberry salad and Buffalo ranch salads with grilled chicken both come in at under 400 calories, too. But if you really want a burger, stick to the junior sizes – the Whataburger Jr. has fewer calories than some of the salads (but less protein and dietary fiber).
Buttermilk biscuits, buckets of crispy fried chicken, and comforting sides might be Popeyes’ thing, but take a closer look at the menu, and there are a few healthier choices. You could order two signature chicken legs at 160 calories each for a boost of protein. Add some jalapeños for just 5 calories more, and you'll get the benefit of vitamin C and fiber – or choose a more substantial side of mashed potatoes and Cajun gravy (110 calories). The lowest-calorie sauces? Bayou Buffalo (60 calories) and Creole Cocktail (40 calories).
Everyone loves a crumbly blueberry scone from Starbucks but, along with 410 calories, each of those sweet treats contains around half your recommended daily intake of saturated fat. Start your day with slow-release carbs and have oatmeal for breakfast instead, which comes in at 160 calories (but be careful with your choice of toppings). Those looking for an energy boost can opt for a reduced-fat turkey bacon, Cheddar and egg white sandwich, which has 230 calories.
Lower calorie options on the menu at Subway include the Veggie Delite six-inch sub (220 calories), which you can turn into a salad boasting just 50 calories. But for the best nutritional content per bite, try the oven roasted turkey protein bowl, loaded with veggies and topped with the amount of turkey used to make a footlong, but without the bread. With no dressing or cheese, it's a protein-packed meal with just 150 calories, and it'll provide 60% of your recommended daily vitamin A, too.
This food-court favorite might be known for its Orange Chicken (490 calories, just so you know) but it's the broccoli beef that wins when it comes to healthier options, at only 150 calories. Pair it with a 90-calorie side of super greens for an extra hit of protein, or turn it into a fiber-rich main meal with some steamed brown rice on the side.
Several of Taco Bell’s tacos come in at under 200 calories, but did you know you can shave off even more? Ask for your food Fresco-style (replacing dairy and mayo sauces with fresh pico de gallo), and your crunchy taco will come down to 145 calories from 170. The crispy shell is filled with seasoned beef and lettuce, and you can customize it further to add more veggies – or throw in some rice for an extra 50 calories.
One of the country's first fast food chains, White Castle has been credited with inventing the slider. However, what people might not know is that the iconic item is probably also the lowest-fat option on its menu. With fewer calories than a chocolate milkshake or French fries, the Original Slider – a beef patty steam grilled on a bed of onions, served with a pickle in a bun – contains just 140 calories. It might not fill you up, but it's a good option if you're looking for a snack-size treat without going overboard.
It's known for its fried chicken sandwiches and waffle fries, but if you're looking for lighter options at Chick-fil-A, you're in luck. Eight grilled nuggets clock in at 130 calories (compared to 250 for ones that are breaded and cooked in oil). For something more substantial, we like the Grilled Chicken Sandwich with a multigrain brioche bun, lettuce, tomato, and lemon-herb marinated chicken breast (390 calories).
It might be more snack-sized than a full meal, but you can have two of these meaty street tacos and still eat fewer calories compared to a 300-calorie signature Del Taco. You even get more in terms of weight, and the smaller carne asada taco has a fifth of the fat contained in The Del Taco. So feel free to enjoy grilled steak topped with onions, cilantro, and green sauce in a warm corn tortilla, plus guac for an extra 20 calories, if you think no taco is complete without it.
A plain egg white omelet at Denny’s contains just 110 calories and delivers a punch of protein to kick-start your day. If it sounds a little boring, don’t worry – there are plenty of ways to customize your omelet while keeping the calories low. Spinach, jalapeños, tomatoes, and pico de gallo can all be added at 15 calories or fewer, and you can mix in either caramelized onions, avocado, Cheddar, American or Swiss cheese, or turkey bacon without going over 200 calories. An egg-white omelet with spinach, bacon, and Cheddar cheese still comes in under the 300-calorie mark.
There are plenty of healthy options at Panera Bread, from oatmeal bowls and smoothies to soups and salads. If you’re heading there for lunch, a bowl of Ten Vegetable Soup comes in at only 100 calories. If you order the bread bowl version of this soup, however, that jumps up to 730 calories. Soups are generally less calorific than salads here – and a bowl of Homestyle Chicken Noodle soup is another great choice at 150 calories.
Did you know that if you swap Original Recipe Chicken for Kentucky Grilled Chicken, you'll consume around half the calories? This healthier option comes in at just 80 calories for a drumstick and 70 calories for a wing. In terms of sides, opt for a serving of green beans to complete your meal. A corn cob is another great option to keep your meal’s calorie count low.
There are healthy options aplenty at sandwich chain Jimmy John’s, but some need a little decoding. First, you need to know that an Unwich is a sandwich with lettuce instead of bread. The next thing you have to understand is that the Plain Slims are single-ingredient sandwiches – so the Slim 4 Unwich is turkey in a crunchy lettuce wrap. Sound a bit dull and unsatisfying? Bump it up to a Turkey Tom Unwich at 250 calories for added lettuce, tomato, and mayo. And if you’d rather have the bread, the same fillings on an 8in French roll come to just under 500 calories.