Restaurants

Low calorie fast food, chain by chain

Pick a chain to see its lightest mains, the best protein for the calories, lighter sides, sauces and drinks, and the items that blow a calorie budget.

• Lowest calorie Applebee's orders: Double Crunch Shrimp - Sampler from 200 kcal
• Lowest calorie Arby's orders: Ham Slider from 170 kcal
• Lowest calorie Burger King orders: Chicken Nuggets - 4 Pieces from 190 kcal
• Lowest calorie Carl's Jr. orders: Hand-Breaded Chicken Tenders - 3 Pieces from 260 kcal
• Lowest calorie Chick-fil-A orders: Grilled nuggets, soups and sandwiches under 450 kcal
• Lowest calorie Chili's orders: Sizzling Fajitas - Grilled Chicken (1 Portion) from 150 kcal
• Lowest calorie Chipotle orders: Bowls, salads and tacos from 255 kcal
• Lowest calorie Culver's orders: Bean with Ham Soup from 160 kcal
• Lowest calorie Del Taco orders: Carnitas Street Taco from 150 kcal
• Lowest calorie Domino's orders: Boneless Chicken - 3 Pieces from 170 kcal
• Lowest calorie Dunkin' orders: Kosher Egg and Cheese Wake Up Wrap from 170 kcal
• Lowest calorie El Pollo Loco orders: Taco al Carbón from 170 kcal
• Lowest calorie In-N-Out orders: Hamburger with Onion (Mustard & Ketchup instead of Spread) from 300 kcal
• Lowest calorie Jack in the Box orders: Taco - Regular from 170 kcal
• Lowest calorie Jersey Mike's orders: #16 Mike's Chicken Philly - Bowl from 380 kcal
• Lowest calorie KFC orders: Kentucky Fried Chicken Nuggets Kids Meal from 170 kcal
• Lowest calorie Little Caesars orders: Oven Roasted (Caesar Wings) from 510 kcal
• Lowest calorie McDonald's orders: 4 Piece Chicken McNuggets from 170 kcal
• Lowest calorie Olive Garden orders: Pasta Fagioli Soup from 150 kcal
• Lowest calorie Panda Express orders: Broccoli Beef from 150 kcal
• Lowest calorie Panera Bread orders: Homestyle Chicken Noodle Soup - Bowl from 180 kcal
• Lowest calorie Papa John's orders: Sausage Pizza - Original Crust - Small from 220 kcal
• Lowest calorie Pizza Hut orders: Beef Hand Tossed Slice (Buffet) from 150 kcal
• Lowest calorie Qdoba orders: Grilled Steak - Kids from 180 kcal
• Lowest calorie Raising Cane's orders: Kids Combo (Maryland) from 420 kcal
• Lowest calorie Shake Shack orders: Buttermilk Chicken Breast from 280 kcal
• Lowest calorie Sonic orders: Buffalo Crispy Tender Wrap from 250 kcal
• Lowest calorie Starbucks orders: Tomato & Mozzarella on Focaccia from 360 kcal
• Lowest calorie Subway orders: Roast Beef Salad from 150 kcal
• Lowest calorie Sweetgreen orders: Hummus Crunch Salad from 390 kcal
• Lowest calorie Taco Bell orders: Soft Taco - Chicken from 160 kcal
• Lowest calorie Wendy's orders: Chicken Nuggets - 4 Pieces from 170 kcal
• Lowest calorie Whataburger orders: Whatachick’N Strips (2) from 300 kcal
• Lowest calorie Wingstop orders: Cajun Chicken Tenders from 150 kcal
• Lowest calorie Zaxby's orders: The Garden Asian Zensation Zalad from 390 kcal

How these pages are made

• Named sources. Chick-fil-A and Chipotle use the chains’ own nutrition table and PDF. The other chains use the FatSecret nutrition database. Every page links its source and the date it was checked.
• Checked for consistency. We left out any database entry whose calories do not add up from its protein, carbs and fat, and catering or family-size items.
• Meals are sums. A meal total is the sum of the figures for its items, never a separate estimate.
• Portions vary. Figures are for standard recipes and portions, and menus change. If a number matters to you, check the chain’s own nutrition information.

Rules that work at almost any chain

1. Grilled beats breaded. At Chick-fil-A the same 8 nuggets are 130 kcal grilled and 250 kcal breaded.
2. The wrapper costs more than you think. A Chipotle burrito tortilla is 320 kcal on its own; the same fillings in a bowl skip it.
3. Sauces and dressings are where meals drift. One packet of Chick-fil-A Sauce (140 kcal) has more calories than 8 grilled nuggets.
4. Drink zero-calorie. A medium Chick-fil-A Lemonade is 260 kcal; unsweetened iced tea is 0.
5. Swap the side before the main. Medium waffle fries (420 kcal) to a medium fruit cup (70 kcal) saves 350 kcal without touching the sandwich.

Not sure how many calories a meal should be? The calorie deficit calculator gives you a daily target, and the TDEE calculator shows your maintenance calories.