Finding low calorie fast food options used to mean ordering a sad side salad and pretending you were satisfied. That era is over. Nearly every major chain now offers items under 500 calories that actually taste good and leave you full — the trick is knowing exactly which ones to order and which to avoid.
Here are the best low-calorie picks at 10 major chains, with specific calorie counts for each item.
Chick-fil-A
Grilled Chicken Sandwich — 390 cal. The grilled version cuts roughly 50 calories compared to the classic breaded sandwich and drops the fat significantly. Add pickles for zero extra calories.
Grilled Nuggets (8-count) — 140 cal. One of the lowest-calorie protein options at any fast food chain. Pair with the Kale Crunch Side (120 cal) for a 260-calorie meal.
Chicken Noodle Soup (medium) — 200 cal. A solid option in cooler weather that most people overlook.
Chipotle
Salad Bowl (smart build) — 400-500 cal. The key is choosing chicken (180 cal), fajita veggies (20 cal), fresh tomato salsa (25 cal), and lettuce (15 cal) as your base. Add half a scoop of white rice (65 cal) to stay under 400. Skip the sour cream (110 cal), cheese (110 cal), and tortilla on the side (320 cal) — those three add-ons alone can double your bowl.
Subway
6-inch Turkey Breast Sub — 270 cal. One of the leanest items in fast food. Load up on romaine, tomatoes, cucumbers, and green peppers for negligible added calories.
6-inch Veggie Delite — 200 cal. The lightest standard sub on the menu. Choose mustard or vinegar over mayo (which adds 110 cal per serving).
McDonald's
Egg McMuffin — 300 cal. The breakfast menu's best-kept secret for calorie-conscious eaters. The combination of egg, Canadian bacon, and cheese on an English muffin delivers 17g of protein.
McChicken — 400 cal. If you need something from the value menu, this beats the McDouble (400 cal) on sodium and saturated fat.
Wendy's
Jr. Hamburger — 250 cal. A complete burger for the calorie cost of most chains' side items.
Chili (small) — 170 cal. Packed with 15g of protein and 5g of fiber. One of the most filling sub-200-calorie items in all of fast food.
Apple Pecan Salad (half-size) — 250 cal. A legitimately good salad that doesn't feel like a compromise.
Taco Bell
Fresco-Style Crunchy Taco — 140 cal. The "fresco" modification swaps cheese and sour cream for pico de gallo. Order three and you're still under 420 calories.
Black Bean Crunchwrap Supreme — 510 cal. Slightly above our threshold, but subbing fresco style drops it closer to 450.
Burger King
Hamburger — 240 cal. The plain hamburger is remarkably lean for a flame-grilled burger.
Garden Side Salad — 60 cal (without dressing). Add Ken's Lite Honey Balsamic (120 cal) and a hamburger for a 420-calorie meal.
Panera Bread
Cup of Ten Vegetable Soup — 100 cal. One of the lowest-calorie items at any sit-down-style chain.
Half Turkey Sandwich — 280 cal. Order the "You Pick Two" with a half sandwich and a cup of soup for a 380-calorie lunch.
Popeyes
Blackened Chicken Tenders (3-piece) — 170 cal. The blackened preparation skips the heavy breading and frying. Most people don't realize Popeyes even offers a non-fried option.
KFC
Kentucky Grilled Chicken Breast — 210 cal with 38g of protein. Pair with green beans (25 cal) and corn on the cob (70 cal) for a 305-calorie meal.
General Strategies That Work Everywhere
These rules cut calories at any chain without requiring you to memorize every menu:
- Skip the fries. A medium order runs 300-400 calories at most chains. Swap for a side salad, apple slices, or a cup of soup.
- Drink water, black coffee, or unsweetened tea. A medium soda adds 200-250 empty calories. A sweet tea at Chick-fil-A is 170 calories.
- Choose grilled over fried. This single swap saves 100-200 calories per item on average.
- Watch the sauces. Ranch dressing (200 cal), mayo (100 cal), and special sauces (150 cal) can quietly double an otherwise lean meal.
- Go smaller. A junior or single patty burger is often half the calories of the signature version.
For a ranked list of the absolute lightest items across all chains, check out our lowest calorie fast food guide. If you want full meal combos that stay under 500 calories, see our low calorie fast food meals breakdown.
Find the Lightest Option on Any Menu
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