In This ArticleView AllIn This ArticleFast-Food TipsTaco BellBurger KingChipotleStarbucksMcDonald’sPanera BreadWendy’sSubway
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In This Article
Fast-Food Tips
Taco Bell
Burger King
Chipotle
Starbucks
McDonald’s
Panera Bread
Wendy’s
Subway
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Photo: Chipotle.
Photo: Chipotle
Fast-food joints get a bad reputation for serving up foods high in carbs, sodium, fat and sugar—but that doesn’t mean a trip to Panera has to be completely off the table, even ifyou have diabetes.
After all, fast food is convenient, and sometimes it’s the only option for a meal if you’re on a road trip or stuck in an airport. And you don’t even have to stick to plain grilled chicken or salads, either. There’s room for an occasional burger with fries.
To help you navigate the drive-thru with diabetes, we’re sharing dietitian-approved menu recommendations for each of the most popular chains, plus expert ordering tips to help you find a meal that will fill you up without causing a massive spike in yourblood sugar. The next time you’re faced with a fast-food menu, you’ll be prepared to make a smart choice to fit your lifestyle, satisfy cravings and support your individual dietary needs.
Fast-Food Nutrition Tips
If you have the time, think about each of these tips before you go to a fast-food restaurant. Then find our top picks to help guide you in your fast-food decisions that lessen the chances of sending your blood sugar soaring, while quieting your cravings and keeping you full and satisfied.
Check Out the Menu Online
Curious about how many carbs are in your favorite fast food choices? Most fast-food restaurants have very user-friendly online menus that allow you to build customized creations and view nutrition info for your entire meal in real time, or to search for items based on specific criteria—like “under 500 calories,” “at least 10 grams protein” or “sodium less than 800 milligrams,” etc.
Be Mindful of Added Sodium and Sugar in Condiments
Watchingsodium intake? Carefully consider the condiments, which are often hidden sources of sodium, sugar and carbs. And be aware that low-calorie and low-fat salad dressing typically relies on added sugar and salt for flavor, so be sure to check the label.
Think Moderation in Serving Sizes
You don’t have to restrict yourself to iceberg lettuce salads and plain grilled chicken, but moderation is key with fast-food dining. It’s a good idea to limit larger-sized portions, sugary sodas and desserts at a fast-food restaurant.
Photo: Taco Bell.
1 Chicken Soft Taco
Add tomatoes, lettuce, onions, pico de gallo. You can add guacamole for an additional 80 calories, 8 grams fat, 3 grams carbs and 160mg sodium.
TOTAL (1 taco): 180 cals, 8 g fat, 4 g sat fat, 490 mg sodium, 18 g carbs, 3 g fiber, 9 g protein
2 Crunchy Beef Tacos
Add lettuce, tomato, pico de gallo and onion. Add an order of black beans for 4 grams of filling fiber, 50 calories, 1.5 grams fat, 7 grams carbs, 140 mg sodium and 3 g protein.
TOTAL (2 tacos): 330 cals, 19 g fat, 8 g sat fat, 600 mg sodium, 26 g carbs, 6 g fiber, 15 g protein
Veggie Bowl
TOTAL: 410 cals, 20 g fat, 6 g sat fat, 850 mg sodium, 47g carbs, 11 g fiber, 12 g protein
Tips for Dining at Taco Bell
Taco Bell’s Full Menu Nutrition Info
Photo: Burger King.
Hamburger
Comes with pickles, ketchup and mustard. If you want cheese on your hamburger, ordering a cheeseburger will add 40 calories, 3 g fat, 2 g sat fat, 220 mg sodium, 2 g carbs and 2 g protein.
TOTAL (Hamburger): 250 cals, 10 g fat, 4 g sat fat, 560 mg sodium, 29 g carbs, 1.1 g fiber, 13.1 g protein
Whopper Jr.
Comes with lettuce, tomatoes, pickles, onion, ketchup, mayo.
TOTAL: 230 cals, 19 g fat, 5 g sat fat, 560 mg sodium, 30 g carbs, 2.2 g fiber, 15.3 g protein
Classic Flame-Grilled Chicken Wrap
TOTAL: 240 cals, 11 g fat, 3 g sat fat, 640 mg sodium, 21 g carbs, 1 g fiber, 17 g protein
Tips for Dining at Burger King
Burger King’s Full Menu Nutrition Info
Salad Bowl with Chicken
Here’s how to build this to get the most fiber, protein and lowest sodium without sacrificing flavor.
Choose greens with normal chicken, light brown rice, light pinto beans, light sour cream, normal fajita veggies.
TOTAL: 430 cals, 15 g fat, 7 g sat fat, 675 mg sodium, 36 g carbs, 7 g fiber, 40 g protein
Make It a Veggie Bowl
If you’re a vegetarian, order this same bowl with veggies, minus sour cream and add guacamole (it’s free with a veggie bowl). You’ll have less protein and sodium, but more fiber.
TOTAL: 405 cals, 26 g fat, 4 g sat fat, 570 mg sodium, 38 g carbs, 12 g fiber, 8 g protein
Tips for Dining at Chipotle
Chipotle’s Full Menu Nutrition Info
How to Order Healthy at Chipotle
Photo: Starbucks.
Tomato & Mozzarella on Focaccia
It’s hard to beat the combination of fresh mozzarella, tomato and basil—especially when it’s served warm on toasted focaccia and has less than 400 calories. Pair it with the Seasonal Fruit Blend cup for extra antioxidants and fiber.
TOTAL: 360 cals, 12 g fat, 5 g sat fat, 590 mg sodium, 47 g carbs, 1 g fiber, 15 g protein
Eggs + Cheddar Protein Box
Cage-free hard-boiled eggs, sliced tart apples, grapes and white Cheddar cheese with multigrain muesli bread and honey peanut butter combine to make this a perfect grab-and-go option.
TOTAL: 460 cals, 24 g fat, 7 g sat fat, 450 mg sodium, 40 g carbs, 5 g fiber, 21 g sugar, 22 g protein
Rolled & Steel-Cut Oatmeal
This option is great for a fulling breakfast or a snack on-the-go. A blend of fiber-rich oats with customization options. Go for unsalted nuts and fresh blueberries to keep sodium levels low and increase the fiber.
TOTAL (for oats only): 160 cals, 2.5 g fat, 0.5 g sat fat, 125 mg sodium, 28 g carbs, 4 g fiber, 5 g protein
Tips for Dining at Starbucks
Starbucks' Full Menu Nutrition Info
Photo: McDonald’s.
Filet-O-Fish
The Filet-O-Fish is lower in sodium than other sandwiches and provides 16 satiating grams of protein. If you leave off the tartar sauce, you’ll spare 90 calories and 10 g of fat—but personally, we think the tartar sauce makes the sandwich. If you decide to keep the tartar sauce on the sandwich, just account for those calories and fat grams somewhere else.
TOTAL: 380 cals, 19 g fat, 4 g sat fat, 580 mg sodium, 38 g carbs, 2 g fiber, 16 g protein
Classic Hamburger
If you’re craving a burger, choose the hamburger over more elaborate or fried options.
TOTAL: 250 cals, 9 g fat, 3.5 g sat fat, 510 mg sodium, 30 g carbs, 1 g fiber, 12 g protein
Tips for Dining at McDonald’s
McDonald’s Full Menu Nutrition Info
Photo: Panera.
Half Sandwich and Half Salad
This combo is fabulous in that it gives you a taste of a few items without going overboard on calories, carbs or sodium. Stick to a simple sandwich versus the more elaborate paninis (these are often premade with rich sauces and extra meat or cheese) and pair it with either half salad below. And don’t be fooled: While soup might seem like a healthy option, a closer look reveals that nearly all of Panera’s soups are loaded with salt.
Avocado Sandwich
TOTAL (1/2 sandwich): 200 cals, 4.5 g fat, 0.5 g sat fat, 300 mg sodium, 36 g carbs, 4 g fiber, 7 g protein
Napa Almond Chicken Salad on Country Rustic
TOTAL (1/2 sandwich): 320 cals, 13 g fat, 2 g sat fat, 490 mg sodium, 39 g carbs, 2 g fiber, 14 g protein
Asian Sesame with Chicken Salad
TOTAL (1/2 salad): 200 cals, 11 g fat, 1.5 g sat fat, 390 mg sodium, 13 g carbs, 3 g fiber, 14 g protein
Caesar Salad with Black Pepper Croutons
TOTAL (1/2 salad): 200 cals, 14 g fat, 3.5 g sat fat, 380 mg sodium, 12 g carbs, 2 g fiber, 5 g protein
Tips for Dining at Panera Bread
Panera’s Full Menu Nutrition Info
Courtesy of Brand
Jr. Cheeseburger Deluxe
TOTAL: 340 cals, 20 g fat, 7 g sat fat, 630 mg sodium, 27 g carbs, 1 g fiber, 15 g protein.
Jr. Hamburger
TOTAL: 250 cals, 11 g fat, 4 g sat fat, 440 mg sodium, 25 g carbs, 1 g fiber, 13 g protein
Tips for Dining at Wendy’s
Wendy’s Full Menu Nutrition Info(click on category then item for nutrition info)
Photo: Subway.
Eating at Subway? Look to the “Fresh Fit” menu, with eight sandwiches that each provide 24 g of whole grains and two servings of vegetables for less than 400 calories.
6-Inch Rotisserie-Style Chicken on Hearty Multigrain Bread
TOTAL: 290 cals, 6 g fat, 1 g sat fat, 760 mg sodium, 36 g carbs, 3 g fiber, 24 g protein
Tips for Dining at Subway
Subway’s Full Nutrition Information
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