Most of us have been conditioned to believe that fast food equals junk food. While it’s true that most fast food isn’t exactly healthy, some items offer a surprising amount of nutrition. For example, a few popular fast food and chain restaurant items are straight up no-guilt, high-protein picks according to Denise Hernandez, a registered dietitian and expert at MyFitnessPal, who spoke exclusively with Health Digest.
To be sure, this doesn’t mean you should go wild. Hernandez is quick to mention that you have to stay mindful about making your choices. However, you don’t have to avoid stopping through the drive-thru once in a while. Instead, you simply have to make sure that you keep away from fast food choices that contain a lot of fat, calories, salt, and sugar and embrace those that provide a serious amount of protein.
Why concentrate on protein? It’s a powerful tool to help you avoid overeating because it helps you get fuller and stay sated longer, at least in the short term. In fact, a 2020 review published in Physiology & Behavior found that healthy younger adults experienced reduced hunger after eating protein. With this in mind, choose carefully the next time you find yourself ordering fast food from McDonald’s, Wendy’s, or Chick-fil-A.
A classic protein staple at McDonald’s
McDonald’s continues to be one of the top-performing and most worldwide recognized fast food chains. Although its lineup of foods includes some outrageously caloric dishes, its Classic Hamburger contains just 250 calories.
The modest calorie count isn’t the only thing to appreciate about the Classic Hamburger, either. Notes Hernandez, “With the included toppings, it has nine grams of fat and 12 grams of protein, which isn’t too bad.” Perhaps best of all, she reveals that you can pair a burger with small fries for under 500 calories, as a small order of fries is only 230 calories according to McDonald’s website.
How far does the protein in a McDonald’s Classic Hamburger get you toward maxing out your protein for the day? WebMD says that, given the recommended guidelines, you should aim to consume around seven grams of protein for every 20 pounds you weigh. Therefore, if you weigh 120 pounds, you’d want to eat 42 grams of protein, which could be satisfied by eating four McDonald’s Classic Hamburgers.
Rich chili flavor done well at Wendy’s
Who can resist the taste of chili, particularly when there’s a chill in the air? Not Hernandez. “When temperatures start to drop there’s nothing better than a bowl of chili,” she admits. That’s where Wendy’s, and its iconic chili, come into the picture.
Even if you order a large bowl of Wendy’s chili, you’re only consuming 340 calories and 15 grams of fat. At the same time, you’re getting eight grams of fiber and 22 grams of protein. (You can thank the inclusion of beans for the extra fiber and protein, says Hernandez.)
Without a doubt, Wendy’s is a game-changer when it comes to creative and healthy offerings at fast food restaurants. Not only does the franchise’s chili allow you to eat something aside from a traditional burger, chicken nuggets, or fries, but it fills you up, too. And consumers seem to appreciate the effort Wendy’s has put into making its chili recipe appealing. In 2024, Wendy’s chili was recognized on a USA TODAY 10Best list for fast food sides across the nation.
Grilling to protein perfection at Chick-fil-A
Let’s say you’re in the mood for a protein-forward fast food lunch or dinner. If you’re hungry and can spare 390 calories, Hernandez reminds you not to forget about the Grilled Chicken Sandwich at Chick-fil-A. It’s hardly weak in the protein category, providing 28 grams in each sandwich, making it a possible contender for healthy eating habits.
Just be sure you bypass the chain restaurant’s “treats” section, which includes the throwback banana pudding milkshake. After vanishing for more than a decade, the banana pudding milkshake has made a comeback — and it’s made people on TikTok go bananas with clever add-ins and hacks, according to Delish. Unfortunately, each banana pudding milkshake contains 700 calories and 97 grams of sugar, according to Chick-fil-A. (Ironically, the milkshake does have 12 grams of protein, but its nutritional downsides kind of negate any protein benefits.)
At the end of the day, you never have to stress about making life easy by heading for the nearest drive-thru or ordering fast food through Uber Eats or Doordash. Just make sure that you examine the menu carefully and choose lower-fat items that have strong protein profiles. You’ll still get your fast food fix but you won’t interfere with your healthy eating goals.