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Want Fast Food? Here's a List of the Healthiest Choices from the Chains You Love

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There are times when you need a quick meal on the go. Whether you’re on a long car ride or didn’t have a chance to eat, sometimes, fast food is the only option. However, swinging through a drive-through can feel like a recipe for disaster when trying to prioritize eating healthy. 

Quick service meals can blow your healthy diet and cause bloating, indigestion, and general digestive issues. Thankfully, many fast-food chains offer healthier options, so resorting to these convenient options doesn’t mean a calorie bomb is inevitable. 

Instead, you can ensure you make the best choice by coming prepared. Knowing which foods will weigh you down and which are surprisingly light is half the battle. 

The other half relies on keeping a supply of Quality of Life’s Peptisol® on hand. Peptisol® manages indigestion, heartburn, and stomach discomfort, so your trip through the drive-through doesn’t leave you suffering.* 

Grab your Peptisol®, so you can feel your best as we explore the healthiest options at the most popular fast-food chains. 


Most of the sandwiches on Arby’s menu aren’t particularly healthy. Luckily, the chain that prides itself on its meat offers some options that won’t blow your saturated fat budget. 

If you’re craving a sandwich, your best option at Arby’s is the Ham and Swiss Melt, which comes in at 300 calories, 9 grams of fat, and 1,030 milligrams of sodium. 

Compare that option to the seemingly-healthy Market Fresh Roast Turkey Ranch & Bacon Sandwich, which contains a staggering 800 calories, 35 grams of fat, and 2,250 mg sodium. You can pat yourself on the back for saving a whopping 26 grams of fat and 500 calories. 

If you’re watching your sodium intake, Arby’s Roast Chicken Salad is your best option, containing 250 calories, 14g of fat, and 690 mg of sodium. 

Burger King

The key to optimizing your healthy options at Burger King is asking them to hold the mayo. Considering their slogan touts your ability to “have it your way,” you can customize your order to maximize flavor while minimizing the calories and fat. 

If you’re craving a burger, the Whopper Jr. without mayonnaise is a reasonable 240 calories, 10 grams of fat, and 460 mg of sodium. Are you feeling like a veggie burger? The BK Veggie Burger, again, sans mayo, is another 240-calorie option. 

Craving chicken? Burger King’s Tendergrilled Chicken Sandwich, without mayo, offers a healthier option with 390 calories, 10 grams of fat, and 776 mg of sodium.


While best known for its fried chicken, Chick-Fil-A has a surprising number of healthy options that span menu categories. You can eat at Chick-Fil-A for breakfast, lunch, and dinner while still not blowing your budget of fat and calories.

Our favorite healthy picks for breakfast include the Greek Yogurt Parfait, which offers protein and fiber with just 270 calories, 9 grams of fat, 80 mg of sodium, or the Egg White Grill. At 290 calories, 8 grams of fat, and 980 mg of sodium, the Egg White Grill may be the healthiest fast-food breakfast sandwich available. 

Those watching their calories and sodium have the option of Chick-Fil-A’s Grilled Chicken Sandwich, which is 320 calories, 6 grams of fat, and 680 mg of sodium, or their grilled nuggets, which are a measly 130 calories, 3 grams of fat, and 440 mg of sodium.

Those healthier options may allow you to save room for an Icedream cone, Chick-Fil-A’s option for a sweet indulgence with only 180 calories, 4 grams of fat, and 4 grams of protein. 


McDonald’s has a reputation for offering a single meal that can supply your entire daily requirement of calories and fat. However, there are some healthy options on the menu as well. 

If you swing through the golden arches at breakfast, we recommend the iconic Egg McMuffin, a quick and easy option that doesn’t blow your daily calories. Egg McMuffins have 300 calories, 12 grams of fat, and 760 mg sodium. 

If you want to keep your sodium consumption down, McDonald's Fruit and Maple Oatmeal is only 320 calories, 4.5 grams of fat, and 150 mg of sodium. 

At lunch or dinner, skip the salads and go with the classics, McDonald’s basic cheeseburger is 300 calories, 13 grams of fat, and 720 mg of sodium. 

Alternatively, you can enjoy some of your favorite McDonald’s flavors with a 6-piece Chicken McNuggets Happy Meal. This kid’s meal includes nuggets, apple slices, 1% milk, and small fries for only 475 calories, 22.5 grams of fat, and 715 mg of sodium.

Taco Bell

You may be surprised to learn that 75% of Taco Bell’s menu is under 500 calories. In addition, you can easily make your options healthier by ordering them “fresco style,” which swaps fresh pico de gallo for sour cream, cheese, guacamole, and mayonnaise-based sauces. 

Vegetarians have a place at Taco Bell, with several meat-free menu options. But regardless of your choice, you can always up the flavor with Taco Bell’s fire sauce, best served with a side of Quality of Life’s Peptisol®.

Our best Taco Bell choices include the chicken or grilled steak soft taco fresco style, which are 150 calories and have six or four grams of fat, respectively. You can add a side of black beans and rice for just 170 calories and 3.5 grams of fat. 

Vegetarian options include the bean burrito with 380 calories and 11 grams of fat or the filling Veggie Power Menu Bowl with 430 calories and 17 grams of fat. So rest assured, Taco Bell has enough healthy options to keep you from feeling like you’re missing out. 

Fast Food Doesn’t Have to Ruin Your Diet and Gut Health

By knowing the best options and keeping your digestive tract functioning properly with Peptisol®*, fast food doesn’t have to be taboo. Taking Peptisol® and keeping some delicious, healthy choices in mind before your car makes it to the drive-through ensures that your busiest days aren’t waylaid by bloating, indigestion, and trans fats. 

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