What Should I Order at Fast-Food Chains?

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.

Contact us at letters@time.com.