Fast food warning: Looks can be deceiving
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Fast Food Nutritional Information

By Jay DeFoore

Knowledge is power when it comes to ordering healthy at your favorite fast food restaurant. Sometimes what you think is healthy, is really not. This chart should help you make better choices (if you want to) next time "somebody says McDonald's"... Next time you want to "have it your way"... Or the next time you choose to "run for the border." Read 'em and weep boys and girls.

Hamburgers: Cals Fat Sat.
Fat
% of
Fat
Sodium
McDonald's Hamburger
260 9      
Wendy's Big Bacon Classic
580 30   46 1460
Wendy's Hamburger w/everything
420 20   43 920
Wendy's Jr. Bacon Cheeseburger
380 19   45 850
Wendy's Jr. Cheeseburger
320 13   36 830
Wendy's Jr. Hamburger
270 10 -- 33 610
McDonald's Arch Deluxe Hamburger
550 31   51 1010
McDonald's Big Mac
560 31   50 1070
McDonald's Cheeseburger
320 14   39 820
McDonald's Hamburger
270 10   33 580
Burger King's Whopper
660 40   55 900
Burger King's Hamburger
330 15   41 530

Grilled Chicken Sandwiches Cals Fat Sat.
Fat
% of
Fat
Sodium
KFC BBQ Flavored Chicken Sandwich
260 8 1 4 780
Wendy's Grilled Chicken Sandwich
310 8 2 4 790
Hardee's Grilled Chicken Sandwich
350 11 2 5 950
Arby's Light Roast Chicken Deluxe
280 6 2 6 680
Long John Silver's Flavorbaked Chic. Sand
290 10 2 6 970
McDonald's Grilled Chicken Deluxe
440 20 3 6 1040
Arby's Light Roast Turkey Deluxe
260 7 2 7 1260
Dairy Queen Grilled Chicken Sandwich
310 10 3 7 1040
Arby's Grilled Chicken BBQ
390 13 3 7 1000

Subs Cals Fat Sat.
Fat
% of
Fat
Sodium
Subway Chicken or Turkey Sub (6")
320 5 1 3 1190
Subway Turkey & Ham Sub (6")
300 5 1 3 1360
Subway Veggie Delite Sub (6")
240 3 0 0 590
Subway Roast Beef Sub (6")
300 5 1 3 940
Subway Club or Ham Sub (6")
310 5 1 3 1340
Subway Tuna Sub, made w/ light mayo (6")
390 15 2 5 940

Main Dish Salads Cals Fat Sat.
Fat
% of
Fat
Sodium
McDonald's Grilled Chicken Salad, (Fat-Free Herb Vinaigrette)
170 2 0 0 570
Arby's Roast Chicken Salad (Reduced-Calorie Buttermilk Ranch)
200 2 1 2 1130
Arby's Roast Chicken Salad (Reduced-Calorie Italian)
170 3 1 3 1420
McDonald's Grilled Chicken Salad (Reduced-Calorie French)
280 10 1 3 730
Hardee's Grilled Chicken Salad (Fat-Free French)
220 3 1 4 1190
Subway Roast Beef or Chicken Salad (Fat-Free Dressing)
180 4 1 5 1230
Wendy's Grilled Chicken Salad (Fat-Free French)
270 8 2 5 1020
Subway Turkey, Club or Ham Salad (Fat-Free Dressing)
160 3 1 6 1630

Tacos and burritos Cals Fat Sat.
Fat
% of
Fat
Sodium
7-Layer Burrito
530 23 -- 39 1280
Big Beef Burrito Supreme
520 23 -- 40 1520
Big Chicken Burrito Supreme
510 24 -- 42 1900
Bean Burrito
380 12 -- 28 1100
Burrito Supreme
440 19 -- 39 1230

Wraps Cals Fat Sat.
Fat
% of
Fat
Sodium
Au Bon Pain Summer Turkey Wrap
340 9 1 3 1380
Wendy's Garden Veggie Pita
400 17 4 8 760
Wendy's Garden Ranch Chicken Pita
480 18 4 8 1180
Taco Bell Chicken Caesar Pita
490 18 5 9 1320

Spuds Cals Fat Sat.
Fat
% of
Fat
Sodium
Wendy's Broccoli & Cheese
470 14 3 5 470
Wendy's Bacon & Cheese
530 18 4 7 1390
Wendy's Sour Cream & Chives
380 6 4 90 40