300 Calorie or less - The healthiest fast food options that aren't salads

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We all have those days when we didn't make lunch or don't feel like cooking and swinging through a drive thru is inevitable. 

This post is to give you insight into choosing which low calorie option is right for you. 

The foods will be broken down by:
Calorie Count
Total Fat Grams
Protein Grams

These are the fast food restaurants that I see or visit most often. Be sure to list other fast food places you would like to see in this post in the comments below!

Let's get into it. First:

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Arby's 

1. All of the Arby sliders are 300 calories or less. First, we will start with the least at 180 calories: The turkey slider. This contains 5g of fat and 13g of protein.
2. The ham slider is 200 calories, 7g of fat, and 13g of protein. 
3. Roast beef slider is 210 calories, 9g of fat, and 12g of protein and the jalapeno roast beef slider is the same, only 10 calories more.
4. The chicken slider is 270 calories, 11g of fat, and 13g of protein.
5. Pizza slider is 280 calories, 16g of fat, and 12g of protein. 
6. The last slider is the buffalo chicken slider at 300 calories, 14g of fat, and 12g of protein. 
7. A 5 count of the jalapeno bites is 290 calories, 17g of fat, and 5g of protein
8. Lastly, a snack size portion of fries (not a small size, which is 410 calories) is 250 calories, 13g of fat, and 3g of protein.

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Burger King

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1. Only two items on their breakfast menu came back under 300 calories; a small hash brown which is 252 calories, 16g of fat, and 2g of protein as well as their 3 pack of French toast sticks at 227 calories, 11g of fat, and 3g of protein. 
2. Their hamburger is 242 calories, 10g of fat, and 13g of protein
3. The cheeseburger is 283 calories, 13g of fat, and 15g of protein.
4. A 4 piece chicken nugget order is 224 calories, 11g of fat, and 8g of protein
5. I was not aware of the fact that BK has mozzarella sticks! You can get their 4 piece for 287 calories, 15g of fat, and 11.5g of protein. 
6. Equally unaware: They have jalapeno cheddar bites?? What! A 4 piece is 184 calories, 8.5g of fat, and 4.5g of protein.
7. Their soft serve cone is only 140 calories, 4g of fat and 3g of protein and their hot fudge sundae is 268 calories, 7g of fat, and 6g of protein.

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Chick-fil-A

1. Egg white grill has 290 calories, 8g of fat, and 26g of protein
2. Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
3. A Fruit Cup has 60 calories, 0g of fat, and 1g of protein
4. 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
5. 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
6. 12 count of grilled nuggets are only 200 calories, 4.5g of fat, and 38g of protein!
7. 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
8. A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
9. (My go-to order) A bowl of the chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein
10. A frosted coffee has 250 calories, 6g of fat, and 6g of protein
11. An Icedream ice cream in a cone has 180 calories, 4g of fat, and 4g of protein. You can get it in the bowl to save 30 calories. 
12. Many people who go to Chick-fil-A get their sweet tea or lemonade as their beverage of choice. A medium sweet tea has 120 calories and the medium lemonade has 220 calories. Each of those has well over 30g of sugar. ​

Sorry guys, there are NO fries on this list. Even a small fry is over 300 calories at 320, BUT you can get a bag of their waffle potato chips for 220 calories, 13g of fat, and 3g of protein.
Be sure to remember that those dipping sauces that Chick-fil-A does so well have calories in them too! My favorite, the Chick-fil-A sauce, has 140 calories in one tiny container! The lowest calories sauce I found was the zesty buffalo sauce at 25 calories.




KFC

One of my favorite places, until all the ones near us got rid of their grilled chicken options! 
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1. A KFC Original drumstick is 130 calories, 8g of fat, and 12g of protein and a wing is the same, minus 2g of protein. 
   
2. The Extra Crispy drumstick and wings are 190 calories, 13g of fat, and 10g of protein. 
   
3. Everything on the Kentucky Grilled menu is under 200 calories; The breast is 210 calories, 7g of fat, and a whopping 38g of protein. The thighs are 150 calories, 9g of fat, and 17g of protein. The drumsticks and wings are 80 calories, 4/3g of fat, and 11/9g of protein. 
   
4. Kid sized popcorn chicken is 290 calories, 19g of fat, and 13g of protein. 
   
5. A Nashville Hot Extra Crispy drumstick is 250 calories, 21g of protein, and 11g of fat. The wings are 290 calories, 25g of fat, and 10g of protein. 
   
6. The sides at KFC are my favorite. That's typically my entire order. Baked beans are 190 calories, 1g of fat, and 11g of protein. 
   
7. A biscuit is 1801 calories, 8g of fat, and 4g of protein.
   
8. Coleslaw is 170 calories, 12g of fat, and 1g of protein. 
   
9. One corn on the cob piece is 70 calories, 0.5g of fat, and 2g of protein.
   
10. Green beans (which are SO good) are 25 calories, 0g of fat, and 1g of protein.
    
11. The mac n cheese (also SO good) is 140 calories, 6g of fat, and 5g of protein.
    
12. Plain mashed potatoes are 110 calories, 3.5g of fat, and 2g of protein. With gravy it’s 20 calories more, 1g of fat higher, and 1 additional gram of protein.
    
13. All of the above are the individual size side portions. You can eat an entire family size portion of green beans for 80 calories, 0g of fat, and 4g of protein. 
    
14. One Chicken Little is 300 calories, 15g of fat, and 14g of protein.
    
15. A KFC Famous Bowl in a snack size is 270 calories, 14g of fat, and 11g of protein.
    
16. ALL of their desserts are under 300 calories! 
    
17. An apple turnover is 230 calories, 10g of fat, and 2g of protein
    
18. One slice of Café Valley chocolate chip cake is 300 calories, 15g of fat, and 4g of protein.
    
19. Café Valley lemon cake slice is 220 calories, 10g of fat, and 2g of protein.
    
20. One chocolate chip cookie is 120 calories, 6g of fat, and 1g of protein.
    
21. A slice of Oreo cookies and crème pie is 270 calories, 13g of fat, and 3g of protein.
    

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McDonald's

1. The fruit and yogurt parfait has 160 calories, 2g of fat, and 4g of protein 
2. A small Strawberry banana smoothie has 210 calories, 1/2g of fat, and 2g of protein 
3. Egg McMuffin has 300 calories, 12g of fat, and 17g of protein 
4. One hash brown has 150 calories, 9g of fat, and 1g of protein
5. 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein 
6. Their hamburger has 250 calories, 9g of fat, and 12g of protein 
7. Cheeseburger has 300 calories, 13g of fat, and 15g of protein
8. One sausage burrito has 300 calories, 16g of fat, and 12g of protein- but let’s be real. Who on earth only eats ONE of those?? 
9. Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein 
10 You can grab a kiddie cone for 45 calories and 1g of fat or get a strawberry sundae for 280 calories and 6g of fat. Peanuts are an extra 45 calories. 
11. The hot apple pie is 250 calories and 13g of fat while that little packet of McDonald’s cookies (which I have not seen in a long time!) are 260 calories and 8g if fat. 

Good news! A small fry is 230 calories, which means it makes this list! It comes with 11g of fat and 3g of protein. 

For their coffee choices, I would suggest pulling up the full nutritional guide or their nifty online nutrition calculator. Their coffee and McCafe options are endless and there are MANY under 300 calories. 

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Popeyes
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1. Popeyes Bonafide Chicken in spicy or mild: a wing is 210 calories, 14g of fat, and 13g of protein. It’s 160 calories for a leg with 9g of fat and 13g of protein. A thigh is 280 calories, 21g of fat, and 14g of protein. Surprisingly, the breasts are higher than the thighs.
   
2. A 5 count of their Handcrafted blacked chicken tenders are 283 calories, 3g of fat, and 43g of protein. 
   
3. A 6 count of their Handcrafted nuggets are 225 calories, 14g of fat, and 11g of protein.
   
4. One biscuit is 207 calories, 13g of fat, and 3g of protein.
   
5. A regular size portion of cajun fries is 268 calories, 14g of fat, and 4g of protein
   
6. 1 corn on the cob “cobbet” is 210 calories, 6g of fat, and 0g of protein
   
7. A regular size portion of mac n cheese is 219 calories, 10g of fat, and 8g of protein.
   
8. Mashed potatoes in regular size with cajun gravy is 110 calories, 4g of fat, and 3g of protein.
   
9. Regular size red beans and rice is 247 calories, 16g of fat, and 8g of protein
   
10. Regular green beans are 55 calories, 2g of fat, and 3g of protein. You can get the large size for 167 calories! 
    
11. Regular size onion rings are 278 calories, 19g of fat, and 3g of protein.
    
12. A regular size of jambalaya is 190 calories, 9g of fat, and 8g of protein.
    

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Sonic
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1. A Sonic Jr. breakfast burrito is 290 calories, 17g of fat, and 12g of protein
   
2. A 3 piece of their crispy chicken tenders is 260 calories, 12g of fat, and 21g of protein
   
3. The small portion of Ched”R”Bites is 280 calories, 27g of fat, and 14g of protein
   
4. One corn dog is 230 calories, 13g of fat, and 6g of protein
   
5. The small size fry is 250 calories, 12g of fat, and 3g of protein while the medium fry is also under 300 calories coming in at 290 calories, 13g of fat, and 3g of protein. 
   
6. Their soft pretzel twist is 270 calories, 7g of fat, and 7g of protein
   
7. A small size of the tater tots is 250 calories, 13g of fat, and 2g of protein. 
   
8. A vanilla cone is 250 calories, 12g of fat, and 13g of protein. Unfortunately, no other ice cream or shake options will make the cut for this list. ​
   

The beverage list from Sonic’s nutritional information site is over 4 of the 9 pages long. It contains lemonades, slushies, Ocean Waters, teas, juices, limeades, along with various add-ins. Many options are under 300 calories, but I would suggest pulling up their nutritional info before ordering. I saw drinks on there as high as 600 calories! 
If you order diet, you are probably getting a drink well under 100 calories. 





Starbucks
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This post is specifically about Starbucks food and will not include coffees or drinks. 
In another blog (click the button below to go there) you can read about the Starbucks drinks orders that are 100 calories or less.

Starbucks Drinks Under 100 Calories - Click Here

1. The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein. 
   
2. The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein. 
   
3. The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein. 
   
4. The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein. 
   
5. Their effing delicious cake pops range anywhere from 140 - 170 calories and are up to 9g of fat. Of course my favorite, the birthday cake pop, is the 170 calorie pop option. It’s worth every tiny extra calorie. 
   
6. The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein. 
   
7. A plain butter croissant is 260 calories, 15g of fat, and 5g of protein. Also delicious. 
   
8. Surprisingly - the cheese danish is only 290 calories! I expected it to be higher because of just how good it is. The danish has 14g of fat and 7g of protein.
   
9. One petite vanilla bean scone is 120 calories, 4.5g of fat, and 2g of protein. 
   
10. Their grilled chicken and hummus box is a great option for lunch. It is 300 calories, 9g of fat, and 22g of protein! 
    
11. Here come the super sweets. The chocolate dipped madeleines are 280 calories, 15g of fat, and 3g of protein. The undipped madeleines are 220 calories, 11g of fat and 3g of protein.
    
12. One vanilla biscotti with almonds is 200 calories, 9g of fat, and 5g of protein. 
    
13. The shortbread cookie pack is 170 calories, 9g of fat, and 2g of protein.
    
14. The dark chocolate graham cracker pack is only 140 calories, 8g of fat, and 2g of protein. 
    
15. The chocolate covered espresso beans are 260 calories, 15g of fat, and 3g of protein and these little babies pack one heck of a caffeine punch. 
    
16. String cheese is 80 calories, 6g of fat, and 7g of protein.
    

Starbucks carries many snack options by other manufacturers such as Moon Cheese packs (which are 70 calories) and That’s It bars (100 calories).




Steak n Shake

This is a very small list. The nutritional information of Steak n Shake is not great.
That's probably why they are so tasty.

1. Chicken bites are 240 calories, 5g of fat, and 21g of protein
   
2. Applesauce is 90 calories, 0g of fat, and 0g of protein.
   
3. Coleslaw is 160 calories, 11g of fat, and 1g of protein
   
4. A small order of fries is 240 calories, 13g of fat, and 2g of protein
   
5. A kid’s mac n cheese is 170 calories, 5g of fat, and 6g of protein
   

Sadly, no shakes made it onto the list due to calorie content.




Taco Bell

My favorite 1:00am drunk food. 
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1. A 2 pack of Cinnabon Delights are 160 calories, 9g of fat, and 2g of protein.
   
2. One serving of hash browns are 160 calories, 12g of fat, and 1g of protein.
   
3. One regular crunchy taco is 170 calories, 9g of fat, and 8g of protein. This is the same for the Doritos Locos Taco. 
   
4. A Crunchy Taco Supreme is 190 calories, 11g of fat, and 8g of protein. This is the same for the Doritos Locos Taco Supreme. 
   
5. One beef soft taco is 180 calories, 9g of fat, and 9g of protein.
   
6. One chicken soft taco is 160 calories, 5g of fact, and 12g of protein.
   
7. A beef soft taco Supreme is 210 calories, 10g of fat, and 10g of protein.
   
8. A chicken soft taco Supreme 180 calories, 7g of fat, and 13g of protein
   
9. The regular nachos with nacho cheese sauce is 220 calories, 13g of fat, and 2g of protein.
   
10. The Cheesy Fiesta Potatoes (which are SO yummy!) are 230 calories, 12g of fat, and 3g of protein.
    
11. One cheesy roll up is 180 calories, 9g of fat, and 9g of protein. 
    
12. An order of black beans & rice is 170 calories, 3.5g of fat, and 3g of protein. 
    
13. The crunchy Cinnamon Twists are 170 calories, 6g of fat, and 1g of protein.
    
14. One chicken chipotle melt is 190 calories, 9g of fat, and 12g of protein.
    
15. The spicy potato soft taco is 230 calories, 12g of fat, and 5g of protein.
    

Last, but certainly not least:


Wendy's

1. A small Vanilla Frosty-ccino has 210 calories, 5g of fat, and 6g of protein. 
   
2. None of their breakfast entrees made the cut, but their small seasoned potatoes are 230 calories, 10g of fat, and 3g of protein. 
   
3. They have an oatmeal bar at 270 calories, 10g of fat, and 3g of protein, but personally, I would rather have the potatoes! 
   
4. The Jr. cheeseburger has 290 calories, 14g of fat, and 15g of protein
   
5. The Jr. hamburger has 250 calories, 11g of fat, and 13g of protein
   
6. Their 4 piece chicken nuggets are 180 calories, 12g of fat, and 10g of protein while the 6 piece is 270 calories, 17g of fat, and 15g of protein. The spicy nuggets (which I LOVE) are the same, only add 10 calories to each. 
   
7. A small fry is 260 calories, 12g of fat, and 4g of protein while the jr fry is 210 calories, 9g of fat, and 3g of protein. 
   
8. A small chili is 240 calories, 11g of fat, and 16g of protein
   
9. A plain baked potato is 270 calories, but where's the fun in that? It has 0g of fat and 7g of protein. 
   
10. Apple bites are 35 calories with 0g of fat and 0g of protein
    
11. The one you have been waiting for: Frostys. The only Frostys that came back under 300 calories were the Jr. Frosty’s at 200 calories, 5g of fat and 6g of protein.
    

Take a Jr. fry and a Jr. chocolate Frosty and mix them together for a heavenly treat... at 460 calories.
YIKES.
But totally worth it.


Thanks for reading!

​-Jamie