Fast Food Facts (download pdf)
Let’s face it: With so much to do, it’s hard to eat right. And even though you know that fast food tends to be more fattening and less healthy, you fast food chains are convenient and avoiding them may not be the most realistic.
However, there is good news. The FDA implemented the new menu labeling rule in 2018 after facing delays and challenges since it was finalized in December 2014.[1]
As a result, chain restaurants with 2 or more locations under the same name have to provide accurate information about calories and other nutritional information. Many changed their ingredients or made portions smaller to reduce calories. Customers can now consume fewer calories without dramatically changing their eating habits.[2] Consumers now are empowered to make more informed choices about their food and it is easier to choose healthier eating habits.
How Many Calories Should I be Consuming a Day?
The United States Department of Agriculture (USDA) has recommended dietary guidelines that include the number of calories you should consume a day, depending on your age, level of activity, and whether you are a man or woman.[3] The chart below will help you find out how many calories you should be getting.[3] If you regularly consume more than the recommended amount, you will probably gain weight.
Recommended Daily Calorie Intake by Gender and Age Based on Activity Level
| Activity Level | |||||||||
| Gender | Age (years) | Sedentary | Moderately Active | Active | |||||
| Female Child
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2-3
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1,000
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1,000-1,200
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1,000-1,400
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| Male Child | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 | |||||
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| Females | 4-8
9-13 14-18 19-25 26-30 31-50 51+ |
1,200-1,400
1,400-1,600 1,800 2,000 1,800 1,800 1,600 |
1,400-1,600
1,600-2,000 2,000 2,200 2,000 2,000 1,800 |
1,400-1,800
1,800-2,200 2,400 2,400 2,400 2,200 2,200 |
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| Males | 4-8
9-13 14-18 19-20 21-25 26-30 31-35 36-40 41-45 46-50 51-55 56-60 |
1,200-1,400
1,600-2,000 2,000-2,400 2,600 2,400 2,400 2,400 2,400 2,200 2,200 2,200 2,200 |
1,400-1,600
1,800-2,200 2,400-2,800 2,800 2,800 2,600 2,600 2,600 2,600 2,400 2,400 2,400 |
1,600-2,000
2,000-2,600 2,800-3,200 3,000 3,000 3,000 3,000 2,800 2,800 2,800 2,800 2,600 |
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Source: HHS/USDA Dietary Guidelines for Americans, 2005 [3]
Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately active means physical activity equal to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity typical of day-to-day life. Active means physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity typical of day-to-day life. The calorie ranges are different for different age groups. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages. [3] The National Center for Health Research wants to give you examples of menu choices offered by some of the most popular fast food chains. Take a look — you may be surprised!
Fast Foods by Category:
| Pizza per slice: | Calories | |
| California Pizza Kitchen Original BBQ Chicken | 190 | |
| Domino’s Medium Ultimate Deep Dish EXtravaganZZa Feast | 350 | |
| Domino’s Medium Cheese | 190 | |
| Domino’s Medium Cheese and Pepperoni | 220 | |
| Papa John’s Medium Garden Fresh on Original Crust | 200 | |
| Papa John’s Medium Spinach & Tomato Alfredo on Original Crust | 200 | |
| Pizza Hut’s Medium Thin n’ Crispy, Pepperoni | 200 | |
| Pizza Hut’s Medium Original Pan Meat Lover’s Pizza | 310 | |
| Pizza Hut’s Medium Original Pan Hawaiin Chicken Pizza | 240 | |
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| Cheeseburges and Hamburgers | Calories | |
| Burger King Whopper (with cheese) | 790 | |
| Five Guys (with cheese) | 980 | |
| McDonald’s Quarter Pounder (with cheese) | 520 | |
| Wendy’s ¼ Pound Single burger (with Cheese) | 610 | |
| Hamburgers without cheese are ~100-150 calories less) | ||
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| Chicken: | Calories | |
| Burger King 8 Piece Chicken Nuggets | 390 | |
| Burger King Original Chicken Sandwich | 680 | |
| McDonalds McNuggets (10 piece) | 410 | |
| McDonald’s McChicken | 400 | |
| Wendy’s 10 Piece Chicken Nuggets | 491 | |
| Wendy’s Spicy Chicken Sandwich | 500 | |
| Popeyes Chicken Sandwich | 700 | |
| Kentucky Fried Chicken Original Recipe Chicken Breast | 390 | |
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| French Fries: | Calories | |
| Burger King Medium Fries | 387 | |
| Five Guys, Regular | 953 | |
| McDonald’s Medium Fries | 320 | |
| Wendy’s Medium Fries | 427 | |
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| Burritos: | Calories | |
| Baja Burrito with Chicken | 988 | |
| Chipotle Chicken Burrito (with rice, black beans, pico, sour cream, and cheese) | 1115 | |
| Taco Bell Beefy 5-layer Burrito | 490 | |
| Taco Bell Grilled Cheese Burrito, Ground Beef | 720 | |
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| Sandwiches: | Calories | |
| Panera Smoky Buffalo Chicken Melt – Toasted Baguette | 830 | |
| Panera Roasted Turkey & Avocado BLT (whole) | 860 | |
| Quiznos Honey Mustard Chicken Sub, 8” | 830 | |
| Quiznos Tuna Melt, 8” | 660 | |
| Subway Turkey, 6 inch (no mayo no cheese) | 280 | |
| Subway Sweet Onion Chicken Teriyaki, 6 inch (no mayo no cheese) | 330 | |
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| Salads (no dressing): | Calories | |
| McDonald’s Bacon Ranch Grilled Chicken Salad | 440 | |
| Panera Greek Salad | 400 | |
| Panera Strawberry and Poppyseed Chicken Salad | 350 | |
| Quiznos Honey Mustard Chicken, Full | 550 | |
| Subway Oven Roasted Chicken salad with MVP parmesan vinaigrette dressing | 200 | |
| Wendy’s Apple Pecan Salad | 450 | |
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| Muffins: | Calories | Sugar |
| Au Bon Pain Cranberry Walnut | 520 | 29 g |
| Dunkin Donuts Blueberry | 460 | 44 g |
| Dunkin Donuts Honey Bran Raisin | 440 | 39 g |
| Starbuck’s Blueberry | 424 | 36 g |
| Starbuck’s Skinny Blueberry | 264 | 29 g |
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| Donuts: | Calories | Sugar |
| Dunkin Donuts Glazed Donut | 260 | 12 g |
| Krispy Kreme Original Glazed Donut | 190 | 10 g |
| Starbuck’s Old-fashioned Glazed Donut | 480 | 30 g |
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| Bagels: | Calories | |
| Dunkin Donuts Everything | 350 | |
| Einstein’s Asiago Cheese Bagel | 300 | |
| Einstein Everything | 280 | |
| Starbuck’s Plain | 280 | |
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| Other Breakfast options: | Calories | |
| Burger King Sausage, Egg, and Cheese Biscuit | 526 | |
| Dunkin Donuts Egg and Cheese Bagel | 460 | |
| McDonald’s Sausage McMuffin with Egg | 480 | |
| Taco Bell’s Breakfast Crunchwrap with Sausage | 730 | |
| Starbuck’s Cheese Danish | 290 | |
| Starbuck’s Banana Walnut & Pecan Loaf | 410 | |
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| Coffee: | Calories | Sugar |
| Dunkin Donuts Mocha Swirl Latte (10 oz) | 220 | 32 g |
| Dunkin Donuts Coolatta with Skim Milk (16 oz) | 140 | 29 g |
| Dunkin Donuts Latte (10oz) | 120 | 9 g |
| Dunkin Donuts Coffee (14oz), (no milk or sugar) | 10 | 0 g |
| Starbuck’s Caramel Frappuccino, Grande Nonfat with Whip | 390 | 66 g |
| Starbuck’s Caffè Mocha, Grande Nonfat Milk, no Whip | 250 | 34 g |
| Starbuck’s Caffè Latte, Grande 2% Milk | 190 | 17 g |
| Starbuck’s Coffee Frappuccino Light | 110 | 23 g |
| Starbuck’s Caramel Macchiato, Grande | 250 | 33 g |
Where to Find This Information?
Don’t fall for the “health halo” effect by assuming that all foods at restaurants marketed as “healthy” or salads and other foods you assume are healthy are actually better for you. Several fast food chains and restaurants have their nutrition information on their websites. If your favorite foods are not listed above, go to the chain’s website and look for the calorie information. You may be shocked…or pleasantly surprised! Remember: knowledge is power. Knowing how many calories are in your favorite snack or meal-on-the-go can help you watch your weight and stay healthy.
All articles are reviewed and approved by Dr. Diana Zuckerman and other senior staff.
References:
1. Federal Register. Food Labeling; Nutrition Labeling of Standard Menu Items in Restaurants and Similar Retail Food Establishments. National Archives. 2014. Access from https://www.federalregister.gov/documents/2014/12/01/2014-27833/food-labeling-nutrition-labeling-of-standard-menu-items-in-restaurants-and-similar-retail-food
2. Evich, Helena. Obama’s calorie rule kicks in thanks to Trump. Politico. 2018. Access from https://www.politico.com/story/2018/05/07/fdacalories-food-labels-obama-trump-517191
3. U.S. Department of Agriculture. Dietary Guidelines for Americans 2020-2025. Access from https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf