A grilled chicken sandwich sounds like a safe low fat fast food option until you realize the mayo adds 12g of fat, the cheese adds 8g, and the buttered brioche bun adds another 4g. Suddenly your "healthy" choice has 35g of fat. Fast food fat isn't just in the fryer — it's hiding in sauces, bread, toppings, and preparation methods you don't see behind the counter.
The good news: almost every major chain has legitimately low-fat options if you know where to look and which modifications to request.
Where the Hidden Fat Lives
Before picking specific items, understand the four biggest hidden fat sources at any fast food restaurant:
Mayo and special sauces add 10-15g of fat per serving. That single packet of mayo on your Subway sandwich adds 11g of fat and 100 calories.
Cheese adds 5-9g of fat per slice or portion. A single slice of American cheese on a burger is about 5g fat. Shredded cheese on a burrito bowl is 8-9g fat.
Fried vs. grilled is the biggest single swap you can make. A Chick-fil-A fried chicken sandwich has 19g of fat. Their grilled chicken sandwich has 6g — a 13g difference from the cooking method alone.
Buttered buns and bread contribute 3-5g of fat that most people never think about.
Best Low-Fat Picks by Chain
Subway
Subway is one of the easiest chains for low-fat eating because you control every ingredient.
- Turkey Breast 6-inch sub (no mayo, no cheese) — about 3.5g fat, 280 cal, 18g protein
- Veggie Delite 6-inch sub — about 2.5g fat, 230 cal, 9g protein
- Chicken Breast 6-inch sub (no mayo, no cheese) — about 5g fat, 320 cal, 23g protein
The key at Subway: skip mayo and cheese, load up on vegetables, and use mustard or vinegar and oil (light drizzle) instead.
Chick-fil-A
- Grilled Nuggets (8-count) — 3g fat, 130 cal, 25g protein
- Grilled Chicken Sandwich — 6g fat, 320 cal, 29g protein
- Grilled Chicken Cool Wrap — 13g fat, 350 cal, 37g protein (ask without cheese to cut 5g)
Chick-fil-A's grilled lineup is genuinely lean. Their fried options average 18-25g of fat per item.
Chipotle
- Chicken Burrito Bowl (rice, beans, chicken, fajita veggies, salsa) — about 8g fat, 500 cal, 40g protein
- Add cheese (+6.5g fat), sour cream (+7g fat), or guacamole (+13g fat) and the fat content doubles or triples
The no-cheese, no-sour-cream, no-guac bowl is one of the best macro-friendly meals in fast food. Get extra salsa for flavor — it's virtually fat-free.
McDonald's
McDonald's is harder to keep low-fat, but a few options stand out:
- Egg McMuffin — 12g fat, 300 cal, 17g protein (one of the lowest-fat breakfast sandwiches in fast food)
- Hamburger — 10g fat, 250 cal, 13g protein
- McChicken (no mayo) — about 10g fat, 290 cal, 14g protein
Skip the Big Mac (33g fat) and Quarter Pounder with Cheese (28g fat).
Wendy's
- Jr. Hamburger — 10g fat, 250 cal, 13g protein
- Chili (large) — 6g fat, 250 cal, 23g protein
- Grilled Chicken Wrap — 10g fat, 270 cal, 20g protein
Wendy's chili is a standout — high protein, low fat, and one of the few fast food options with real fiber.
Fat-Reducing Modifications That Work Everywhere
These swaps apply at any chain:
- Skip the mayo. Use mustard, hot sauce, ketchup, or barbecue sauce instead. You'll save 10-15g of fat per sandwich.
- No cheese. Saves 5-9g of fat. You usually won't miss it under all the other toppings.
- Grilled, not fried. Every chain with fried chicken offers a grilled alternative. The fat savings range from 10-20g per item.
- Choose smaller sizes. A Jr. hamburger at Wendy's has 10g fat. A Dave's Single has 29g. The bun-to-patty ratio stays the same — you just eat less fat.
- Swap fries for a side. Medium fries average 15-19g of fat at most chains. A side salad with light dressing or apple slices drops that to 1-3g.
What About Salads?
Fast food salads are a trap if you're not careful. A McDonald's Southwest Crispy Chicken Salad has 24g of fat before dressing. The fried chicken, cheese, croutons, and full-fat dressings turn salads into fat bombs. If you order a salad: get grilled chicken, skip the cheese and croutons, and ask for a light vinaigrette on the side.
For a complete breakdown of naturally low-fat whole foods, see our low fat foods list. And if you're also watching calories, our low calorie fast food options guide covers that angle.
Skip the Guessing
Spotting hidden fat at fast food chains takes practice. DinePick highlights low-fat options on any menu so you don't have to guess. Join the waitlist to try it first.