Fast Food Calorie Count Cheat Sheet


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


2-3


1,000


1,000-1,200


1,000-1,400


Male Child 2-3 1,000 1,000-1,400 1,000-1,400





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






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


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

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)

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

French Fries: Calories
Burger King Medium Fries 387
Five Guys, Regular 953
McDonald’s Medium Fries 320
Wendy’s Medium Fries 427

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

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

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

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

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

Bagels: Calories
Dunkin Donuts Everything 350
Einstein’s Asiago Cheese Bagel 300
Einstein Everything 280
Starbuck’s Plain 280

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

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