WENDY’S
Sour Cream and Chive Baked Potato: Possibly the least-adulterated item on any fast-food menu, these are baked in the oven for a full hour, pack 46% of your daily recommended potassium and are very low in sodium and calories.
7
GRAMS FIBER
50
MILLIGRAMS SODIUM
8
GRAMS PROTEIN
TACO BELL
Double Tostada: Cheese, lettuce, tomatoes, red sauce and refried beans on a corn shell contain 28% of your daily recommended fiber.
7
GRAMS FIBER
650
MILLIGRAMS SODIUM
12
GRAMS PROTEIN
CHICK-FIL-A
Grilled Chicken Cool Wrap: With 15 g of fiber, 36 g of protein and half of your suggested daily dose of vitamin A, it’s a solidly healthy choice from the chain. It’s high in sodium, however, so it’s best not to pair the wrap with fries.
15
GRAMS FIBER
900
MILLIGRAMS SODIUM
36
GRAMS PROTEIN
CHIPOTLE
Burrito Bowl with chicken, brown rice, black beans, romaine lettuce and fresh tomato salsa: Along with all the fiber and protein, this order has 99% of your recommended daily dose of vitamin A. Just skip the fajita veggies: they tack on an extra 170 mg of sodium.
17
GRAMS FIBER
945
MILLIGRAMS SODIUM
45
GRAMS PROTEIN
SUBWAY
6-in. Veggie Delite on 9-Grain Wheat Bread: An obvious choice, sure, but it’s the lowest-sodium meal on the menu (salads excluded), and it has the second-highest fiber count.
5
GRAMS FIBER
280
MILLIGRAMS SODIUM
8
GRAMS PROTEIN
MCDONALD’S
Egg White Delight McMuffin: Four grams is near the upper end of the fiber spectrum for foods at McDonald’s, and compared with other menu items, this one is low in fat and sodium. Plus, it has more protein than a regular Egg McMuffin.
4
GRAMS FIBER
770
MILLIGRAMS SODIUM
18
GRAMS PROTEIN
PANERA BREAD
Bowl of Low-Fat Garden Vegetable Soup With Pesto: It’s only 140 calories and one of the highest-fiber offerings on the menu. Packed with real food–we counted eight veggies–it’s served Monday, Wednesday and Friday, so schedule visits accordingly.
11
GRAMS FIBER
830
MILLIGRAMS SODIUM
4
GRAMS PROTEIN
STARBUCKS
Hearty Veggie & Brown Rice Salad Bowl: True, the word salad is in the name, but anything bedded on brown rice is a meal in our book. With seven vegetables and more than 100% of your daily recommended doses of vitamins A and C, it’s a healthy option.
8
GRAMS FIBER
640
MILLIGRAMS SODIUM
10
GRAMS PROTEIN
SOURCES: COMPANY WEBSITES FOR NUTRITION INFO
This appears in the July 06, 2015 issue of TIME.
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