"Healthy fast food" sounds like a contradiction until you look at the numbers. The same Chipotle counter that can hand you a 1,200-calorie burrito will also build a 530-calorie bowl with 73 grams of protein. The difference isn't the restaurant. It's the order.
So before the list, a working definition. At a fast food restaurant, a healthy order is one that does four things at once:
- Keeps calories sensibleRoughly 300–650 for a full meal, depending on your day.
- Brings real proteinIdeally 25g or more, which is what keeps you full until dinner.
- Doesn't blow your sodium budgetThe FDA daily value is 2,300mg, and a single fast food meal can eat most of it.
- Adds some fiberBeans, vegetables and whole grains are the easiest places to find it.
No single order is perfect on all four. The 25 below are the best trade-offs we could find at nine of the most popular chains in the US, with the exact build to ask for and the swap that makes each one better.
How We Picked the Healthiest Fast Food
Every pick had to clear the same bar:
- Calories: a complete meal at 650 calories or less (most land well under 500).
- Protein: 25g or more wherever the menu allows it. A few picks fall short, and we say so.
- Sodium: as low as the menu realistically gets. At some chains, that's still high, and we tell you plainly rather than pretend otherwise.
- Orderable as described: no secret-menu hacks, no ingredients you have to bring from home.
Jersey Mike's, Chipotle and Five Guys figures are calculated from each chain's own published per-ingredient nutrition data, the same data behind our Jersey Mike's, Chipotle and Five Guys calculators. That lets us total a custom build exactly, rather than guess. Figures for the other chains come from each brand's published nutrition information as of September 2026. Food is assembled by hand, so treat every number as a close estimate, not a lab result.
Quick Comparison Table: Best Order per Chain
If you only read one section, make it this one. Here's the single best order at each chain, by our criteria.
| Chain | Best order | Calories | Protein | Carbs | Sodium |
|---|---|---|---|---|---|
| Chipotle | Double-chicken bowl, black beans, fajita veg, green salsa, romaine | 530 | 32g | 1,240mg | |
| Chick-fil-A | 8-ct Grilled Nuggets | 130 | 1g | 440mg | |
| Jersey Mike's | #16 Chicken Philly in a tub | 352 | 11g | 1,206mg | |
| Potbelly | Grilled Chicken & Cheddar, Skinny | 360 | 46g | 680mg | |
| Subway | 6" Rotisserie-Style Chicken, no cheese or sauce | 310 | 40g | 760mg | |
| Panera | Green Goddess Cobb Salad with Chicken | 510 | 22g | 1,180mg | |
| Taco Bell | Cantina Chicken Bowl | 490 | 44g | 1,150mg | |
| Five Guys | Little Hamburger, all veggies, mustard | ~570 | 46g | ~490mg | |
| McDonald's | Egg McMuffin | 310 | 30g | 770mg |
Two things jump out. Chipotle is in a league of its own for protein per calorie, and Chick-fil-A's grilled nuggets are the most efficient single menu item in fast food. Want to push protein even higher? See our high-protein builds for Jersey Mike's and Chipotle.
Healthiest Options by Restaurant
Jersey Mike's
Picks 1–4 · SubsJersey Mike's has a sodium problem, and there's no hiding it: not one of its 49 subs comes in under 1,200mg at regular size. What it does have is protein. 48 of those 49 subs clear 30g. The fix for almost everything is the Sub in a Tub, which drops the bread and, averaged across the menu, takes off about 310 calories and 59g of carbs.
#16 Chicken Philly in a Tub
- Calories
- 352
- Protein
- 37g
- Carbs
- 11g
- Sodium
- 1,206mg
The leanest high-protein order on the menu. Grilled chicken, onions, peppers and cheese without the roll. (Figures are for the halal version; the standard #16 runs slightly higher.)
#7 Turkey & Provolone in a Tub, Mike's Way
- Calories
- 490
- Protein
- 30g
- Carbs
- 8g
- Sodium
- 1,125mg
The classic turkey sub, minus the bread. Mike's Way (onions, lettuce, tomato, oil and vinegar, spices) adds calories but almost no carbs.
SwapAsk for light oil. The oil blend is where most of the ~280 calories Mike's Way adds to a regular sub come from.
#6 Roast Beef & Provolone in a Tub
- Calories
- 605
- Protein
- 45g
- Carbs
- 7g
- Sodium
- 629mg
The lowest-sodium meat order at Jersey Mike's, at roughly a quarter of your daily limit. Higher in fat than the chicken, but a genuinely good pick if sodium is your priority.
#19 BBQ Beef, Regular
- Calories
- 708
- Protein
- 60g
- Carbs
- 87g
- Sodium
- 1,811mg
If you want bread, this is the one: the best protein-per-calorie ratio on the whole menu at 8.5g per 100 calories.
SwapOrder it in a tub and it drops to 399 calories and 1,116mg sodium while keeping 48g of protein.
Watching sodium specifically? Start with our low-sodium Jersey Mike's list.
Chipotle
Picks 5–9 · Bowls & saladsIf you're asking which is the most healthy fast food restaurant, Chipotle has the strongest case, because you control every scoop. Chicken is the star: 32g of protein for 180 calories per portion. The burrito tortilla is the villain, adding 320 calories and 600mg of sodium before anything goes inside. Always get a bowl.
Lean Double-Chicken Bowl
Double chicken, black beans, fajita veggies, tomatillo-green chili salsa, romaine
- Calories
- 530
- Protein
- 73g
- Carbs
- 32g
- Sodium
- 1,240mg
Arguably the best healthy fast food meal in America. No rice, double protein, and 7g of fiber from the beans.
Everyday Chicken Bowl
Chicken, brown rice, black beans, fajita veggies, tomatillo-green chili salsa, romaine
- Calories
- 560
- Protein
- 45g
- Carbs
- 68g
- Sodium
- 1,120mg
The balanced, doesn't-feel-like-a-diet version. Brown rice carries about 160mg less sodium than white for the same calories.
Supergreens Salad with Chicken
Supergreens, chicken, black beans, fajita veggies, fresh tomato salsa, no dressing
- Calories
- 370
- Protein
- 42g
- Carbs
- 34g
- Sodium
- 1,235mg
SwapSkip the Chipotle-Honey Vinaigrette. It adds 220 calories and 850mg of sodium; use salsa as your dressing instead.
Low-Carb Steak Bowl
Steak, fajita veggies, tomatillo-green chili salsa, cheese, romaine
- Calories
- 300
- Protein
- 28g
- Carbs
- 12g
- Sodium
- 930mg
The lightest satisfying meal at Chipotle, and keto-friendly at about 9g net carbs.
Sofritas Bowl (plant-based)
Sofritas, brown rice, black beans, fajita veggies, tomatillo-green chili salsa, romaine
- Calories
- 530
- Protein
- 21g
- Carbs
- 77g
- Sodium
- 1,370mg
The best vegan option. Sofritas carries far less protein than the meats, so the beans do real work here.
More builds: our low-carb and low-sodium Chipotle lists.
Subway
Picks 10–11 · SubsSubway's "classic" build (6-inch, Hearty Multigrain, standard veggies, no cheese, no sauce) is still one of the most reliable healthy sandwich orders anywhere. The trap is that Subway's newer signature subs come with cheese and sauce by default, which can push a 6-inch from around 300 calories to nearly 500.
6" Rotisserie-Style Chicken
- Calories
- 310
- Protein
- 25g
- Carbs
- 40g
- Sodium
- 760mg
Among the lowest-sodium sandwiches at any sub chain.
SwapYellow mustard or red wine vinegar instead of mayo-based sauces.
6" Oven-Roasted Turkey
- Calories
- 270
- Protein
- 21g
- Carbs
- 40g
- Sodium
- 820mg
The classic low-calorie sub.
SwapPile on every vegetable; they're nearly calorie-free and add fiber and volume.
Five Guys
Picks 12–14 · BurgersFive Guys has no "healthy menu," but it does publish per-ingredient data, which makes it surprisingly easy to eat well if you know two numbers. Dropping one patty (ordering a "Little") saves roughly 300 calories. And a Regular fries is 953 calories on its own. That's more than most of the burgers.
Little Hamburger with All the Veggies
Lettuce, tomato, grilled onions, grilled mushrooms, green peppers, mustard
- Calories
- ~570
- Protein
- 23g
- Carbs
- 46g
- Sodium
- ~490mg
One of the lowest-sodium burgers in fast food. Every free veggie topping runs 3–11 calories.
Little Hamburger in a Bowl
Same toppings, no bun
- Calories
- ~330
- Protein
- 16g
- Carbs
- 7g
- Sodium
- ~160mg
The bun alone is 240 calories and 330mg of sodium. Lose it and you've got one of the lightest real meals on this list.
Veggie Sandwich
Bun, all the veggies, jalapeños, mustard
- Calories
- ~275
- Protein
- 7g
- Carbs
- 46g
- Sodium
- ~440mg
The lightest item on the menu and fine for vegetarians, but low in protein. Treat it as a light lunch, not a post-workout meal.
Potbelly
Picks 15–17 · SandwichesPotbelly's secret weapon is the Skinny size: less meat and cheese on thinner bread. It turns most of the menu into a sub-400-calorie healthy sandwich.
Grilled Chicken & Cheddar, Skinny
- Calories
- 360
- Protein
- 28g
- Carbs
- 46g
- Sodium
- 680mg
The best all-round order at Potbelly: lean protein and the lowest sodium of any meat sandwich on the Skinny menu.
Turkey Breast & Swiss, Skinny
- Calories
- 340
- Protein
- 25g
- Carbs
- 48g
- Sodium
- 890mg
The lowest-calorie meat sandwich Potbelly makes.
SwapAsk for hot peppers light; they add 300mg of sodium on a Skinny.
Mediterranean, Skinny
- Calories
- 410
- Protein
- 30g
- Carbs
- 55g
- Sodium
- 970mg
Chicken, hummus, feta and veggies, with 7g of fiber, the most of any pick at this chain.
Chick-fil-A
Picks 18–20 · Chicken8-ct Grilled Nuggets
- Calories
- 130
- Protein
- 25g
- Carbs
- 1g
- Sodium
- 440mg
The most efficient single item in fast food: nearly 20g of protein per 100 calories. Order the 12-count for a full meal and add a side of fruit.
Grilled Chicken Sandwich
- Calories
- 390
- Protein
- 28g
- Carbs
- 45g
- Sodium
- 765mg
Served on a multigrain bun with lettuce and tomato.
SwapSkip the Honey Roasted BBQ sauce it's paired with, or use half.
Egg White Grill
- Calories
- 300
- Protein
- 27g
- Carbs
- 29g
- Sodium
- 990mg
One of the best high-protein breakfasts in fast food, at 27g for 300 calories.
Taco Bell
Picks 21–22 · Bowls & tacosCantina Chicken Bowl
- Calories
- 490
- Protein
- 25g
- Carbs
- 44g
- Sodium
- 1,150mg
Chicken, rice, black beans, guacamole, pico and cheese, with 11g of fiber.
SwapAsk for no avocado ranch sauce to trim calories and fat.
Two Cantina Chicken Soft Tacos
- Calories
- 420
- Protein
- 24g
- Carbs
- 38g
- Sodium
- 1,040mg
Two tacos make a real meal for well under 500 calories.
Panera
Pick 23 · SaladsGreen Goddess Cobb Salad with Chicken
Chicken, egg, bacon, avocado and greens
- Calories
- 510
- Protein
- 43g
- Carbs
- 22g
- Sodium
- 1,180mg
One of the highest-protein salads at any chain. Order a half as part of You Pick Two for about 250 calories.
McDonald's
Picks 24–25 · Breakfast & burgersEgg McMuffin
- Calories
- 310
- Protein
- 17g
- Carbs
- 30g
- Sodium
- 770mg
Still the best thing on the McDonald's menu, nutritionally. Real egg, lean Canadian bacon, a sensible English muffin.
Hamburger
- Calories
- 250
- Protein
- 12g
- Carbs
- 31g
- Sodium
- 510mg
Small, simple and low in sodium. Protein is modest, so pair it with apple slices rather than fries, or order two if you're hungry.
Cheap Healthy Fast Food Meals Under $10
Eating healthy doesn't have to mean the most expensive item on the board. These orders typically come in under $10 at most US locations (prices vary by city, so check your local menu):
- <$10McDonald's Egg McMuffin + black coffee310 calories, 17g protein. The cheapest decent breakfast in fast food.
- <$10Chick-fil-A 8-ct Grilled Nuggets + fruit cupA light, high-protein lunch.
- <$10Two Taco Bell Cantina Chicken Soft Tacos + water420 calories, 24g protein.
- <$10Subway 6" Rotisserie-Style Chicken310 calories, 25g protein, especially with an app deal.
- <$10Potbelly Skinny sandwichThe three Skinnys above land between 340 and 410 calories.
- <$10McDonald's Hamburger ×2500 calories and 24g protein for a few dollars.
The cheap healthy fast food rule of thumb: pay for protein, not for sides and drinks. A combo's fries and soda often cost almost as much as the entrée and add 500+ calories.
7 Rules for Ordering Healthy at Any Fast Food Place
These work at every chain on this list, and at the ones that aren't.
- Start with the protein. Pick grilled chicken, turkey or lean beef first, and build around it. Aim for 25g or more.
- Shrink or skip the bread. Bowls, tubs, lettuce wraps, 6-inches, Skinnys and "Little" burgers all do the same job: cut 200–320 calories without touching the protein.
- Watch the liquid calories on your food. Oil, mayo, creamy sauces and dressings are the most calorie-dense thing on the counter. Mustard, salsa, hot sauce and vinegar are nearly free.
- Load up on free vegetables. Lettuce, tomato, onions, peppers, mushrooms and fajita veggies add volume and fiber for almost nothing.
- Rethink the side. Swap fries for fruit, a side salad or nothing. At Five Guys, even Little fries are 526 calories.
- Drink zero calories. A 22oz regular soda at Potbelly is 290 calories. Water, unsweetened tea, diet soda or black coffee cost nothing.
- Pick one salty thing. Cured meats, cheese, bread, pickles and many salsas all carry sodium. Choose the one you actually want and go light on the rest.
Healthy Fast Food Mistakes to Avoid
- Assuming "salad" means healthy. Potbelly's Powerhouse Salad sounds virtuous, but its default fat-free vinaigrette alone adds 240 calories, 56g of sugar and 1,020mg of sodium. Always ask for the dressing on the side, or use half.
- Choosing a burrito over a bowl. Same fillings, plus a tortilla worth 320 calories and 600mg of sodium. The bowl is the same meal without the wrapper.
- Letting the "free" extras add up. Jersey Mike's Mike's Way adds about 280 calories to a regular sub. Cajun seasoning adds about 330mg of sodium to Regular Five Guys fries. None of these feel like "ordering more."
- Ordering the big size because it's better value. A regular Jersey Mike's sub runs 820–1,160 calories made Mike's Way. Going smaller (mini, 6-inch, Skinny, Little) is usually the single biggest cut you can make.
- Ignoring sodium because the calories look fine. Plenty of 400-calorie orders carry 1,500mg+ of sodium. If you eat fast food regularly, check sodium as closely as calories.
- Skipping protein to save calories. A 250-calorie lunch with 8g of protein often leads to a 400-calorie snack by 3pm. A little more food with a lot more protein usually wins over the whole day.
FAQ
What is the healthiest fast food restaurant?
Chipotle, by our analysis. Because you choose every ingredient, you can build a bowl with 70+ grams of protein for around 500 calories, and nothing is forced on you. Chick-fil-A is a close second thanks to its grilled chicken menu, and Subway and Potbelly are the best options for a healthy sandwich.
Is Subway healthier than Jersey Mike's?
Usually, yes, as normally ordered. A classic 6-inch Subway sub with veggies and no sauce runs about 270–310 calories and under 900mg of sodium. A regular Jersey Mike's sub made Mike's Way runs 820–1,160 calories, and none are under 1,200mg of sodium. But the gap closes fast when you order smart: a Jersey Mike's #16 Chicken Philly in a tub is 352 calories with 37g of protein, which beats most Subway sandwiches on protein.
Can fast food actually be healthy?
Yes, if you order it deliberately. Every chain on this list has at least one meal under 500 calories with 20g+ of protein. The catch is that the healthy version is rarely the default. You usually have to ask for the bowl, the smaller size, or the sauce on the side.
What's the healthiest fast food for weight loss?
Look for the highest protein per calorie: Chick-fil-A grilled nuggets, a double-chicken Chipotle bowl, or a Jersey Mike's sub in a tub. Protein keeps you full for longer, which makes the rest of the day easier.
What's the lowest-sodium fast food meal?
Of the picks above, a Five Guys Little Hamburger in a bowl with fresh toppings comes in around 160mg. Jersey Mike's #6 Roast Beef & Provolone in a tub (629mg) and Potbelly's Grilled Chicken & Cheddar Skinny (680mg) are the lowest-sodium sandwich-style orders.
Build Your Own Healthy Fast Food Order
The 25 orders above are starting points, not rules. Swap a salsa, add extra chicken, drop the cheese, and the numbers change. The fastest way to see exactly how much is with our free, ingredient-level calculators. Every size, every scoop, every topping, totaled from each chain's own published data:
Jersey Mike's
Subs & sides
Every sub, every size, Mike's Way on or off, sub in a tub.
Open calculatorChipotle
Bowls & burritos
Build any bowl, burrito, salad or taco scoop by scoop.
Open calculatorFive Guys
Burgers & fries
Patties, bun, toppings, sauces and fries.
Open calculatorFree, no signup. Build your order before you get in line.
Nutrition information is for general reference and isn't medical or dietary advice. EatOutNutrition is independent and not affiliated with any restaurant mentioned.