Low-Calorie Fast Food Orders Under 400 Calories (Chain Guide)
Jan 18, 2026 • 9 min read
Published on January 18, 2026 | Updated on January 18, 2026
January 18, 2026
You know the drill.
It's 8 PM, you're starving, meal prep never happened this week, and you're staring at a drive-thru menu, wondering how badly this is going to derail your progress. Or maybe you're on a road trip, stuck in an airport, or just had one of those days where cooking feels impossible.
Here's the thing: fast food doesn't have to be a diet disaster. Yeah, whole foods are better—we all know that. But sometimes you need something quick, and pretending that never happens isn't realistic. What matters is knowing what to order when you're actually standing in line.
In this guide, we're breaking down specific low-calorie options (mostly under 350 calories) at the biggest national chains. These aren't just "technically low-calorie" picks that leave you starving an hour later—we're focusing on options with decent protein, reasonable macros, and enough substance to actually count as a meal or satisfying snack.
And if you're working toward weight loss or just trying to stay on track with your nutrition goals, occasional fast food can absolutely fit into a sustainable weight loss approach without guilt or stress.
Most drive-thrus don't let you sit there calculating macros, so here's a quick framework for making decent choices on the spot:
When you're scanning a menu quickly, certain words are dead giveaways for how calorie-dense something will be:
✅ Choose | ❌ Avoid |
Grilled | Crispy |
Baked | Breaded |
Roasted | Loaded |
Fresh | Creamy |
Steamed | Fried |
It's not a perfect system, but "grilled chicken sandwich" vs "crispy chicken sandwich" at most chains is easily a 150-200 calorie difference. The same goes for "loaded" anything: that's code for "we added cheese, sour cream, bacon, and ranch."
Options with a solid protein source (grilled chicken, eggs, beans) keep you fuller longer and help preserve muscle if you're in a calorie deficit. High-protein, low-calorie foods should have at least 15-20g protein when possible.
Cheese, sour cream, and mayo-based sauces can each add 100-200 calories. Most places will modify your order if you ask, so don't be afraid to customize.
Even "low-calorie" fast food tends to be high in sodium. One meal might hit your entire daily limit (2,300mg). Not a dealbreaker if it's occasional, just drink extra water and balance it out with lower-sodium meals the rest of the day.
The jump from small to large can add 200+ calories just in fries. Stick with regular sizes, and skip the "value meal" upsell unless you actually planned for it.
All nutrition information for these options is verified from McDonald's official nutrition calculator.
261 calories | 15g protein | 21g carbs | 13g fat
Decent protein for the calories, and honestly, pretty satisfying. The macros are fairly balanced, which helps with satiety.
Tip: Skip the fries and pair with apple slices or a side salad instead. Most sauces add 40-60 calories per packet. Yet, if you're using one, go for mustard (5 cals) or use sauce sparingly.
310 calories | 17g protein | 30g carbs | 13g fat
Solid breakfast option with protein from the egg and Canadian bacon. The English muffin keeps carbs reasonable, and 17g of protein will actually keep you full through the morning.
Tip: This is genuinely one of the better fast-food breakfast choices. Pair it with black coffee or unsweetened iced coffee (basically zero calories) instead of a sugary McCafé drink.
Combo meals are the trap: adding medium fries and a soda turns your 270-calorie nuggets into a 750+ calorie meal
Quarter Pounders and specialty burgers clock in at 600-750 calories
McCafé drinks (besides a couple of exceptions like black coffee) can pack 200-400 calories
260 calories | 20g protein | 39g carbs | 3g fat
Lean protein, whole grain bread, and genuinely low in fat. The 20g of protein is solid for keeping you full.
Customization is KEY here:
Load up on veggies (free and adds volume)
Skip cheese (saves ~40 calories)
Go light on dressing or use mustard (5 cals) instead of mayo-based dressings (100+ cals)
A plain Subway sandwich can be boring. Adding ALL the veggies (lettuce, spinach, tomatoes, cucumbers, onions, peppers) makes it way more satisfying without adding meaningful calories.
Footlongs = literally double everything (520 cals for turkey)
"Fresh Fit" wraps can actually have MORE calories than bread. The wrap itself is around 290-310 calories before any fillings, compared to 200 calories for 6-inch 9-grain wheat bread.
Creamy dressings like ranch or chipotle southwest add 100+ calories per serving.
The "Subway is healthy" reputation is misleading if you're not paying attention to add-ons.
~400 calories (estimated with modifications)
High protein, fiber from beans, and you're controlling portions by asking for light rice. The fajita veggies add volume and flavor without many calories.
Pro tip: Ask for "light" rice and beans at the start—this controls portions without feeling like you're missing out. Chipotle portions can be huge, and staff will accommodate modifications.
Skip: Cheese (+110 cals), sour cream (+110 cals), guac (+230 cals). Yes, guac is delicious. It's also more than half your meal's calories if you're trying to stay under 400.
1 taco: ~200-220 calories | 2 tacos: ~400-440 calories
More controlled portions than a burrito bowl. Get them without cheese and sour cream, and load up on lettuce and pico.
Pro Tip: One taco probably won't cut it for an actual meal, but two is solid. Three if you're genuinely hungry. Don't feel pressured to get the full 3-taco order if 1-2 works for you—Chipotle lets you order individually.
The burrito tortilla alone = ~300 calories
Guac + cheese + sour cream combo = easy +450 calories
Chips and queso/guac side = another +500 calories
A "regular" burrito bowl with all the fixings can easily hit 1,000+ calories
320 calories | 28g protein | 41g carbs | 6g fat
Grilled vs fried saves you about 150 calories, and 28g of protein is genuinely solid. The multigrain bun adds some fiber, too.
Tip: Skip the Chick-fil-A sauce (140 cals per packet) or ask for it on the side and use sparingly. Honestly, the grilled chicken has enough flavor that you might not even need it.
130 calories | 25g protein | 1g carbs | 3g fat
This is a ridiculously lean protein option. 25g of protein for 130 calories is hard to beat anywhere.
Pair with: Superfood side (80 cals) or fruit cup (50 cals) for a complete meal under 250 calories. Or get the nuggets as a snack—they're filling enough.
Regular nuggets vs grilled is a massive difference (8-count regular = 250 cals vs 130 for grilled)
Chick-fil-A sauce = 140 calories per packet (and people use multiple)
Waffle fries: Medium = 360 calories (more than the grilled sandwich itself)
150 calories each | 11g protein | 18g carbs | 4g fat per taco
Fresco style = they replace cheese and sour cream with fresh pico de gallo. Two tacos = 300 calories total and actually fills you up.
Tip: This is genuinely one of the best deals calorie-wise. The pico adds flavor and moisture, so you don't miss the cheese/sour cream as much as you'd think.
~400-420 calories with modifications | 26g protein | 50g carbs | ~14-16g fat
Rice, beans, protein, veggies. The standard Power Bowl is 470 calories, but skipping cheese and sour cream saves 50-70 calories while keeping the protein high.
Skip: The avocado ranch dressing if you're watching calories closely. It's not guac—it's a creamy dressing that adds unnecessary calories.
Anything "loaded," "supreme," or "XXL" is a calorie bomb
Quesadillas seem innocent but pack 510+ calories (even chicken)
Regular bean burritos clock in at 350-400 calories despite seeming "light"
170 calories | 13g protein | 11g carbs | 8g fat
Legitimately filling, portable, and perfect as a quick breakfast or snack. The 13g protein keeps you satisfied, and the flavor is actually good (not just "healthy good").
Tip: These are great when you need something quick but don't want to grab a pastry that'll leave you hungry in an hour.
Usually 300-400 calories, depending on which one
The Eggs & Cheese Protein Box (470 cals) is on the higher end but includes hard-boiled eggs, cheese, peanut butter, and fruit—basically a full meal. Other protein boxes range from 350-450 calories and include various combinations of protein, fruit, and whole grains.
If you're grabbing a coffee too, check out our guide to low-calorie Starbucks drinks to keep your order in check.
Pastries = 300-500 calories each
Breakfast sandwiches on croissants vs English muffins = +100 calories
Frappuccinos, even "light" versions, are desserts disguised as coffee
Look, sometimes you're at a random local spot with zero nutrition info, or you're traveling, and your options are limited. That's fine. The occasional meal where you can't track every calorie isn't going to derail anything.
And honestly? Stressing about it might do more harm than trying to "be perfect."
If you find yourself in that situation, use the keyword framework from earlier (grilled vs fried, watch the add-ons), make the best choice you can, and move on. Denying yourself food when you're actually hungry because you can't calculate exact macros is how you end up breaking later and eating way more than you would have in the first place.
One meal doesn't define your progress. It's about the patterns you build over time, not perfection in every single moment.
The lowest-calorie fast food options include Chick-fil-A's 8-count Grilled Nuggets (130 calories, 25g protein), Taco Bell's Fresco Chicken Soft Taco (150 calories), Starbucks Egg White & Red Pepper Sous Vide Egg Bites (170 calories), and Subway's 6-inch Oven Roasted Turkey (260 calories). McDonald's 6-Piece Chicken McNuggets come in at 270 calories. These options provide decent protein and nutrients without blowing your calorie budget.
You have plenty of options under 500 calories at fast food chains. Try Chick-fil-A's Grilled Chicken Sandwich (320 calories), McDonald's Egg McMuffin (300 calories), Subway's 6-inch Turkey sub (260 calories), or two Taco Bell Fresco Chicken Soft Tacos (300 calories total). At Chipotle, a customized burrito bowl with chicken, light rice, beans, and vegetables stays around 400 calories.
For more protein-focused options, see our guide on high-protein, low-calorie foods.
You can eat fast food while dieting by choosing grilled proteins over fried, skipping high-calorie add-ons like cheese and creamy sauces, and avoiding combo meals. Good options include grilled chicken sandwiches, turkey subs with lots of vegetables, burrito bowls with controlled portions, and egg-based breakfast items.
Weight loss comes down to maintaining a calorie deficit over time—occasional fast food fits into a sustainable weight loss approach. For troubleshooting why your deficit might not be working, check out why you might not be losing weight in a calorie deficit.
The healthiest fast food options balance protein, reasonable calories (under 400), and minimal processing. Top choices include Chick-fil-A's Grilled Chicken Sandwich (320 calories, 28g protein), Subway's turkey sub loaded with vegetables (260 calories, 20g protein), and Chipotle's burrito bowl with grilled chicken and extra veggies (around 400 calories with modifications).
Look for grilled instead of fried, skip creamy dressings and sauces, and choose water or unsweetened drinks. Building sustainable eating habits means knowing how to make good choices in real-world situations, including fast food.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
