Lower Carb Fast Food Options

Did you know? The average American eats fast food 159 times a year.

Fast food is a popular choice for many reasons, one of the biggest reasons being convenience. We have all been there; in a time-crunch and hungry for something quick, easy and fast. That’s when we make a quick right turn into the drive thru lane. If you choose to eat fast food, don’t let poor choices prevent you from reaching your goals!

Low-carb fast food options

The following is a list of the top 10 national fast food chains in America with a popular meal (high carb) and lower carb meal option shown.

Popular meals range from: 55- 206 g CHO

Lower carb meals range from: 9-46 g CHO

1. Mcdonald’s

• Popular meal: Big Mac, Large French fry, and 30 ounce Coke
• Nutrition: 1330 calories/ 185 g CHO/ 31 g protein

• Lower carb meal: *Cheeseburger, side salad, ranch dressing, and water
• Nutrition: 490 calories/ 46 g CHO/ 17 g protein

*Tip: reduce CHO amount by approximately 21 grams by eliminating bun from cheeseburger

2. Taco Bell

• Popular meal: Crunchwrap Supreme, Cinnamon Twists, and 30 ounce Mountain Dew
• Nutrition: 1120 calories/ 206 g CHO/ 17 g protein

• Lower carb meal: 2 Fresco Chicken Soft Tacos and water
• Nutrition: 300 calories/ 36 g CHO/ 22 g protein

3. Subway

• Popular meal: Italian BMT, Chocolate Chunk Cookie, and 21 ounce Sprite
• Nutrition: 890 calories/ 144 g CHO/ 22 g protein

• Lower carb meal: Chicken and Bacon Ranch Salad (*Ranch dressing included), Tomato Basil Soup, and water
• Nutrition: 670 calories/ 30 g CHO/ 36 g protein

4. Starbucks

• Popular beverage: Venti Caffe Mocha (made with 2% milk)
• Nutrition: 450 calories/ 55 g CHO/ 17 g protein

• Lower carb beverage: Tall Cappuccino (made with 2% milk)
• Nutrition: 90 calories/ 9 g CHO/ 6 g protein

5. Burger King

• Popular meal: Whopper, Large French fry, and 30 ounce Dr. Pepper
• Nutrition: 1340 calories/ 186 g CHO/ 32 g protein

• Lower carb meal: Bacon Cheddar Ranch Chicken Salad (*grilled chicken) and water
• Nutrition: 590 calories/ 18 g CHO/ 42 g protein

*Tip: If you feel that this amount of food won’t satisfy you ask for a double portion of grilled chicken

6. Panera

• Popular Meal: Sierra Turkey Sandwich, Broccoli Cheddar Soup, Iced Green Tea
• Nutrition: 1240 calories/ 144 g CHO/ 38 g protein

• Lower carb meal: Green Goddess Cobb Salad with Chicken, *Petite Chocolate Chipper, and Brewed Iced Tea
• Nutrition: 660 calories/ 38 g CHO/ 36 g protein

*Tip: want a lower CHO meal? Skip with cookie and reduce CHO amount by 14 grams

7. Pizza Hut

• Popular Meal: 2 slices Pepperoni Lover’s –Medium Pan Slice and 20 ounce Pepsi
• Nutrition: 860 calories/ 124 g CHO/ 25 g protein

• Lower carb meal: 2 slices Pepperoni-Medium Thin’ N Crispy Slice and 20 ounce Diet Pepsi
• Nutrition: 420 calories/ 43 g CHO/ 17 g protein

8. Dunkin Donuts

• Popular Meal: Chocolate Glazed Donut and Large Iced Caramel Swirl Macchiato
• Nutrition: 650 calories/ 104 g CHO/ 13 g protein

• Lower carb meal: Bacon, Egg and Cheese on English Muffin and Medium Iced Coffee (no sweetener/sugar)
• Nutrition: 315 calories/ 34 g CHO/ 17 g protein

9. Wendy’s

• Popular Meal: Spicy Chicken Sandwich and Medium Chocolate Frosty
• Nutrition: 950 calories/ 122 g CHO/ 41 g protein

• Lower carb meal: Power Mediterranean Chicken Salad (full size) and water
• Nutrition: 450 calories/ 42 g CHO/ 40 g protein

10. Chick-Fil-A

• Popular Meal: Chicken Sandwich, Medium Waffle Potato Fries, and Medium Lemonade
• Nutrition: 1070 calories/ 150 g CHO/ 33 g protein

• Lower carb meal: 8 count Grilled Nuggets, Side Salad, Buttermilk Ranch Dressing and water
• Nutrition: 330 calories/ 10 g CHO/ 28 g protein

Additional ways to lower carbs when eating fast food

• Choose a salad (instead of French fries) and hold the croutons
• Remove the bun
• Skip fat free dressings
• Limit sweet condiments: BBQ sauce, honey mustard, sweet vinaigrettes, ketchup
• Switch from regular pop to diet pop or water
• Choose a kids meal
• Decrease your typical size from large to small
• Get it grilled instead of fried

Do you have a favorite low carb fast food meal? Please share your tips with the type2diabetes.com community: Diet and Nutrition forum.