The unhealthiest fast-food sandwich in America isn't a Big Mac, according to data. See the 10 worst.

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The 10 Healthiest (and Unhealthiest) Fast Food Options in America

An essential way to maintain a healthy weight and overall well-being is to adhere to a balanced diet rich in whole foods.

You might find yourself in need of a fast and convenient meal when you're short on time.

Here's a breakdown of the nutrition facts in sandwiches, including burgers, at 10 major fast food chains in the US, with the aim of identifying the healthiest and unhealthiest choices to make informed decisions while grabbing a meal on the go.

Opting for items that are higher in protein and lower in trans fat, net carbs, and calories is a good choice if you're looking for a sandwich on the healthier side, as it will satisfy you for a longer period by not giving you that ticky feeling.

To keep your weight stable, it's best to balance your calorie intake, but one thing to keep in mind is that the calorie count in a fast-food sandwich can differ significantly depending on the size and the ingredients used.
Even if you're only planning to order from the drive-thru, a protein-rich sandwich can provide a feeling of being full while also supporting your health objectives.
In foods that have been processed, trans fat can cause weight gain and also boost the risk of getting diabetes and heart disease.
Carbs can aid in weight loss when consumed in certain foods that contain fiber. To understand the impact of carbs on your diet, you should calculate the 'net carbs' by deducting the amount of fiber from the total amount of carbs in the food.

Key Findings

The best health-conscious option in fast food seems to be the Sourdough Grilled Chicken Club Sandwich from Jack in the Box.
The unhealthiest sandwich at Burger King is the Big Fish, making it a poor choice due to its relatively low protein content and high carb content.
Firehouse Subs and Chick-fil-A each have three of the top 10 healthiest sandwiches.
The Whopper, a menu item from Burger King, is among the most unhealthiest fast food options, along with other items on the chain's menu.
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Grilled chicken sandwiches were the most popular choices for a healthy option, while crispy fried chicken sandwiches appeared more frequently on the less healthy list.

Here are the full rankings and scores.

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Here are 10 healthy options from popular fast food chains:
1. "Grilled Chicken Sandwich from Subway": A 6-inch chicken sandwich on whole wheat bread with grilled chicken breast, lettuce, tomato, and a tomato sauce. Calories: 360, Fat: 10g, Sodium: 920mg.
2. "Chicken Powerwrap" by Chick-fil-A: Grilled chicken wrapped in a whole wheat tortilla with hummus, lettuce, and tomato. Calories: 370, Fat: 10g, Sodium: 450mg.
3. "Southwest Grilled Chicken Salad" from KFC: A salad with mixed greens, grilled chicken, black beans, corn, and tortilla strips, topped with a southwestern ranch dressing. Calories: 340, Fat: 12g, Sodium: 520mg.
4. "BMT" from Little Caesars: A pepperoni, salami, and ham sandwich on a whole wheat bun. Calories: 350, Fat: 16g, Sodium: 950mg.
5. "Turkey Breast Sandwich" from Tim Hortons: Turkey breast on a whole wheat bun with lettuce, tomato, and mayonnaise. Calories: 360, Fat: 8g, Sodium: 640mg.
6. "Six Dollar Burger" from Wendy's: A beef patty topped with cheddar cheese, lettuce, and tomato on a toasted bun. Calories: 390, Fat: 19g, Sodium: 1040mg.
7. "Classic Chicken Quesadilla" from Taco Bell: A flour tortilla wrapped around a chicken breast and cheese, then grilled. Calories: 380, Fat: 16g, Sodium: 1030mg.
8. "Chicken Sandwich" from Panera: A chicken breast patty on a whole wheat bun, served with lettuce, tomato, and a sweet potato fries. Calories: 350, Fat: 8g, Sodium: 320mg.
9. "Hibachi Chicken" from Hardee's: A chicken breast served on a toasted bun with lettuce, tomato, and a stack of three onion rings. Calories: 420, Fat: 22g, Sodium: 1140mg.
10. "Garden Salad Supreme" from Burger King: A salad with mixed greens, chicken, and a variety of vegetables, topped with a zesty Italian dressing. Calories: 290, Fat: 14g, Sodium: 450mg.

Grilled Chicken Sourdough Club Sandwich
New York Steamer Sandwich
Cajun Chicken Sandwich
Deluxe Sandwich
Asiago Creamy Ranch Signature Chicken Sandwich
Chick-fil-A Sandwich
Hero Sandwich
Grilled Chicken Sandwich
Classic Chicken Sandwich
Engineer Sandwich

Here is the paraphrased text:
10 Worst Fast Food Sandwiches for Your Health
Is it a Sin to Eat a Whataburger Bacon King?
Do you ever wonder which fast food sandwiches are the unhealthiest? As a nation, Americans eat their weight in fast food every year. Some of these indulgent sandwiches contain enormous amounts of salt, calories, and saturated fat, while others are so high in fat and saturated fat that they could clog an artery with one bite. We tried to get healthy here, but just because you can eat something for $4 doesn't make it heart-healthy.
Here are the top 10 worst fast food sandwiches for your health.
1. Hardee's Monster Thickburger
The Hardee's Monster Thickburger features two beef patties, four strips of bacon, three slices of cheese, and a bun that's roughly the size of a dinner plate. To be fair, you could get a nice piece of antler cheese for that price, but this sandwich will cost you 1630 calories. highlights:
* 4.29 ounces of fat
* 4,310 milligrams of sodium
* 63 grams of protein
2. Hardee's Oak Hill BBQ Bacon Cheeseburger
Another offender from the same chain, the Oak Hill BBQ Bacon Cheeseburger contains two patties, four slices of bacon, a thick BBQ sauce layer, and three slices of cheese. Unfortunately, this meal will leave you with more bad bacteria than a tattoo artist gives ink in a year. highlights:
* 1460 calories
* 11.59 g of saturated fat
* 1960 mg of sodium
3. Carl's Jr. Super Star Sandwich
The Super Star Sandwich from Carl's Jr. has a whopping 1200 calories. However, that's not the worst part – it also has 4,580 milligrams of sodium and a toxic load of saturated fat. If you were wondering what blood sounded like when it pushes through a artery blockage, this is it. highlights:
* 45g of fat
* 19g of saturated fat
* 1940mg of sodium
4. Sonic SuperSONIC Omelet Biscuit Sandwich and Bacon
While it may sound appealing to have an egg sandwich in lunch, be aware that the egg at this fast food establishment is not a respectably great egg. Highlights:
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Big Fish Sandwich
Classic Smashed Jack
Original Chicken Sandwich
Chicken Sandwich Classic
A classic grilled cheese sandwich made with a crispy exterior and a gooey, melted interior, served on a crusty sourdough bread.
Chicken Jr. Sandwich
Meatball Marinara
Big Mac
Whopper Sandwich with Cheese
Jumbo Jack Cheeseburger

Here is the original text in United States (English) language:
"Fast food has long been a convenient and affordable option for people on-the-go. However, it's often high in calories and low in nutrients. Here's a look at the healthiest fast food options available in various cities across the US, based on restaurants with a strong presence nationwide:
1. New York City
* Chick-fil-A: Grilled Nuggets (3 pieces, 8g protein, 140 calories)
* Chipotle: Chicken Burrito Bowl (without rice or sour cream) (360 calories, 35g protein)
2. Los Angeles
* Panera Bread: Grilled Chicken Salad (240 calories, 35g protein)
* McDonald's: Grilled Chicken Sandwich (300 calories, 30g protein)
3. Chicago
* Subway: Turkey Breast Sandwich (6g fat, 26g protein)
* Jason's Deli: Turkey Club Wrap (410 calories, 25g protein)
4. Dallas
* Raising Cane's: 4 Chicken Fingers (2g fat, 30g protein)
* Taco Bell: Fresco Soft Tacos (without cheese) (140 calories, 15g protein)
5. Houston
* Chick-fil-A: Grilled Chicken Sandwich (300 calories, 30g protein)
* Panera Bread: Black Bean Soup (160 calories, 8g protein)
Remember to customize your order to make the healthiest choice, by skipping extra cheese, sauces, or meats. Also, don't be afraid to ask for modifications at the counter. Your body - and your wallet - will thank you for it!"

We also evaluated the major American cities where it is most feasible to select a relatively healthy quick-service dining option. To determine this, we examined the top 50 most populous metropolitan areas in the United States and calculated the number of fast food chains available per 100,000 residents. The greater variety of healthy options available, the more likely you are to choose one at times when you require a convenient meal or snack.

Here's what we found.

Has the highest number of locations for Firehouse Subs stores, where you can find four healthy sandwich options.
Held the top two spots for having the highest number of Chick-fil-A locations. (Chick-fil-A ranked just behind Firehouse Subs with three of the top 10 healthiest sandwiches).
On the other hand, Burger King had the most store locations per capita, with four of its offerings ranking as the least healthy options.

Calculating Scores: Methodology Overview
Our scoring system uses a combination of metrics to evaluate various aspects of the chat session.
1. Response Content: This is the quality and relevance of information provided during the conversation. The score measures how effectively the response addressed the user's question or prompt.
2. Response Length: The length of the response is also considered. In-depth and comprehensive answers receive higher scores.
3. Tone and Politeness: Our system assesses the tone of voice and language used to communicate. A friendly, helpful, and polite tone is encouraged.
4. Conversational Flow: This includes how well the response keeps the conversation going, opens up new topics, and responds to previous comments.
A weighted combination of these factors produces the final score, which assesses the overall performance of the chat session.

To find the healthiest and unhealthiest fast food sandwich options, we evaluated the top 10 sandwich-selling chains in the US by revenue, including Starbucks, KFC, Burger King, McDonald's, Chick-fil-A, Subway, Wendy's, Popeyes, Jack in the Box, and Firehouse Subs.

We then examined the variety of sandwiches and burgers offered at each eatery.

From that point, we located nutritional information for each item on the menu within the following categories:

Protein
Calories
Trans fat
Net carbs

The healthiest sandwiches stood out as having high protein content and low calorie, trans fat, and carb counts. We put extra emphasis on protein and factored trans fat as double negative points. The end results for each sandwich were averaged to establish the final rankings.

Healthy Eating at Fast Food Joints: Expert Advice
When heading to a fast food joint, it's easy to get caught up in the fascination of quick and, well, tasty food. However, this type of cuisine, while occasionally amusing, can devastatingly be swimming in calories. To help navigate this gastronomic predicament, our guide investigates strategies for squeezing in some nourishment while dining at fast food restaurants.
Check the Nutrition Menu
Many fast food restaurants have overhauled their menus in recent years to incorporate more health-conscious choices. The documentation is seemingly difficult to find, but if you're aiming to get the most out of your low-calorie meal, the nutrition information is available. Just ask for a meals menu. gives a wealth of breakdowns on calories, fat, cholesterol, sodium, total carbohydrates, dietary fiber, and the amount of sugars in every dish. can even get this accompanied with a calorie counts-a common focal point for advice to maintenance a diet-balanced diet.
Watch the Sides
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Before placing your order, think about employing these three tactics to make a healthier choice when opting for a sandwich at a fast food restaurant:

Having a high protein intake can help you feel full for longer and even aid in weight loss. However, it's crucial to balance your protein consumption with your overall caloric intake. A prime example of an overly heavy protein-rich option is the Big Bacon Classic Triple Burger from Wendy's, which packs a disappointing 1,220 calories and a whopping 4.5 grams of trans fat, rendering it far from a healthy choice.
The use of trans fats is dwindling due to its lack of nutritional benefits and potential to cause health problems. In fact, among the 106 sandwiches we considered, a significant 56 of them have absolutely no trans fat, offering you a variety of options to choose from to exclude it from your diet.
Ordering a fountain soda at the drive-thru every time can hinder your weight loss progress due to the high sugar content in these drinks.

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You don't have to completely give up your favorite fast food joint to have a healthy diet—everything is okay in moderation! Being aware of which options are most likely to keep you full and provide the nutrients your body needs can make it easier to make smart choices that will keep you feeling great.

Communicating with a healthcare professional can help you understand your body's needs and make long-term lifestyle adjustments that work for you.

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