Fast Food Facts

Subway

Subway is proud to advertise 7 sandwiches with under 6 grams of fat. Because they offer these lowfat, nutrient dense options, when you have a choice of fast food, stop at Subway first. Even if choosing one of their less-lean meat sandwiches, having them hold the mayo and oil can reduce the calories and fat. Nutritional Information Best Choices: any of the "7 Under 6" sandwiches. The lowest calorie sub is the Veggie De-lite, 200 calories, 2.5 grams fat, 37 grams carbohydrate, 7 grams protein.

Wendy's

Nutritional Information: Calories, calories from fat, total fat grams, saturated fat grams, cholesterol, sodium, carbohydrate grams, dietary fiber grams, sugars and protein plus percent daily values based on a 2000 calorie diet, and recommended daily intake percentages for calcium, iron, Vitamin A and Vitamin C. Best Choices Grilled Chicken Salad: 190 calories, 8 grams fat, 10 grams carbohydrate, 22 grams protein, 120% Vitamin A, 60% Vitamin C. Use the Fat Free French dressing or one of the reduced fat dressings. Grilled Chicken Sandwich: 300 calories, 8 grams fat, 36 grams carbohydrate, 24 grams protein. Exchanges: 2 starch, 3 very lean meat, 1/2 high fat meat. Small Chili: 227 calories, 7 grams fat, 21 grams carbohydrate, 15 grams protein. Exchanges: 2 starch, 1 high fat meat, 1 very lean meat. Sour Cream and Chive Potato: 370 calories, 5 grams fat, 73 grams carbohydrate, 7 grams protein, 60% Vitamin C, 20% iron. Exchanges: 5 starch, 1 fat.

McDonalds

Best Choices Anything on the "light" menu Grilled Chicken Caeser Salad: 100 calories, 2.5 grams fat, 3 grams carbohydrate, 17 grams protein, 1 vegetable exchange and 2 very lean meat exchanges. Choose one of the fat free or reduced fat dressings.

Burger King

Nutrition Tables Best Choices: BK Broiler - order without mayo: 390 calories, 8 grams fat, 51 grams carbohydrates, 29 grams protein. With mayo it has 25 grams fat and 550 calories. Exchanges: 3 starch, 2.75 meat (very lean) Whopper Jr. - order without mayo or cheese: 350 calories, 16 grams fat, 32 grams carbohydrate, 20 grams protein. Exchanges: 1.75 starch, 2 meat (high fat).

Taco Bell

Nutrition Guide: For each food item, lists: Calories, calories from fat, total fat grams, saturated fat grams, cholesterol, sodium, carbohydrate grams, dietary fiber grams, sugars and protein plus percent daily values based on a 2000 calorie diet. Diabetic Exchange and Daily Value Guide: For each food item, lists percentage of recommended daily allowance of Vitamin A, Vitamin C, Calcium and Iron. Then lists the Diabetic exchanges (servings) to count for each item. Great information to use if you are counting your food exchanges. Best Choice - Taco: 170 calories, 10 grams fat, 9 grams protein, 12 grams carbohydrate, .5 bread, 1 meat, 1 fat.

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Fast Food Nutrition Fact Explorer

Nutrition analysis of menu items 10 fast food chains.
Nanci S. Guest is a certified personal trainer & nutritionist, and is completing her Master of Science degree in nutrition this June. She owns "Power Play: Nutrition, Fitness, Performance" in Vancouver, BC, and for the past 8 years she has been providing individuals, sports teams & the community with nutritional consulting & personal training services, as well as research services, seminars and article writing for local & national publications.

Her specialization is sports nutrition, catering to a variety of athletes of all levels. Some of her elite athletic clientele include members of the Vancouver Canucks, the Vancouver Giants & the BC Lions, the Canadian National Freestyle Ski Team, Iron Man participants, athletic teams from BC high schools and universities, and a variety of other provincial and national team members.

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