While most fast foods are based on cheap, unhealthy ingredients, many fast-food establishments now offer nutritious entrees and sides. Popular examples include wraps, salads, and burritos.
Many fast foods are based on ultra-processed foods, which are typically high in saturated fats, sodium, calories, added sugars, and food additives.
A 2025 study found that 85% of the menu items on the most popular fast-food chains in the United States were ultra-processed. These types of foods are
However, many fast-food establishments now offer healthier, more nutritious entrees and accouterments.
Although a few of these restaurants are only found in the United States, most are international.
Chipotle Mexican Grill is a restaurant chain that specializes in tacos and burritos. The company aims to source organic, local ingredients and meats that are responsibly raised.
Healthier options: burritos, tacos, and salads with a variety of meats, veggies, rice, beans, and guacamole
Locations: United States, as well as Canada, France, Germany, and the United Kingdom
Take a look at their menu.
Chick-fil-A is a fast-food restaurant that specializes in chicken sandwiches. It was one of the first chains in the United States to offer a menu completely free of trans fat.
They have taken strides to make their dishes healthier. In particular, their kids’ menu offers fruit cup sides and cow’s milk to drink.
Healthier options: grilled chicken nuggets, chicken salads, grilled market salad, and Greek yogurt parfait
Locations: United States
Take a look at their menu.
Wendy’s is the third-largest hamburger fast-food chain in the world, behind McDonald’s and Burger King.
Although their menu consists mostly of hamburgers, chicken sandwiches, and French fries, they also offer some healthier alternatives.
Healthier options: grilled chicken salads and grilled chicken wraps
Locations: 30 countries worldwide, mainly in North and South America, Asia, and the Caribbean
Take a look at their menu.
Taco Bell is a fast-food restaurant that sells food inspired by Mexican cuisine.
Many of their more basic dishes have a relatively healthy balance of calories, protein, fats, and carbs. To maintain this balance, consider limiting fried foods, the cheesy nacho sauce, and other calorie-dense sides and sauces.
Healthier option: basic tacos and burritos with grilled chicken or black beans and rice, lettuce, and tomatoes, as well as the cantina chicken bowl and veggie bowl
Locations: worldwide
Take a look at their menu.
Ruby Tuesday has many restaurants worldwide. Its menu offers a variety of foods, from steaks and seafood to pasta and salads.
The healthier options on their menu are under “Seafood,” “Chicken,” and “Garden Bar & Fresh Salads.” Some of these dishes contain fewer than 700 calories per serving and are high in protein.
Ruby Tuesday offers options based on various dietary needs, such as gluten intolerance.
Healthier options: a variety of meat, fish, and salads, with side dishes like baked potatoes and fresh vegetables
Locations: North America and Europe
Take a look at their menu.
The Cheesecake Factory is known for gargantuan portion sizes and high calorie content.
However, due to increased pressure, they now offer a “SkinnyLicious®” menu with smaller portions and healthier ingredients.
Healthier options: steaks, fish, seafood, salads, and various appetizers
Locations: United States, with several restaurants in the Middle East
Take a look at their SkinnyLicious menus.
Subway is a fast-food restaurant primarily selling build-it-yourself submarine sandwiches (subs) and salads.
You can skip the bread altogether and get a salad with chicken breast and plenty of fresh vegetables.
Healthier options: whole grain bread, grilled chicken, turkey deli, plus plenty of vegetables
Locations: 44,000 restaurants in 110 countries
Take a look at their menu and nutritional values.
Panera Bread is a bakery, café, and restaurant that serves baked goods, soups, salads, and sandwiches.
Healthier options: broth-based or veggie soups, salads with grilled protein, and whole grain toppings
Locations: North America
Take a look at their menu.
Jersey Mike’s is a popular fast-food restaurant renowned for its various cold and hot subs. There are over 3,000 locations in the United States, with more to come.
Most of their subs are available as salad bowls, which can help reduce the number of calories and carbs. Some subs are also available in “mini” sizes, resulting in smaller portions and fewer calories.
Consider limiting certain fillings that are high in fat and calories, such as processed meats (salami, pepperoni), tuna and chicken salad, and some hot sandwiches loaded with cheese.
You may also wish to opt for a wheat sub or wheat wrap over white versions for more fiber, and choosing mustard instead of mayonnaise to reduce the fat and calories.
Healthier options: salad bowl or mini sub with either grilled or roasted chicken, turkey breast, and plenty of vegetables
Locations: United States
Take a look at their menu.
These days, almost every fast-food restaurant offers healthy options. If not, the meals can sometimes be modified to suit your dietary preferences or needs.
Some people prefer whole, protein-rich foods, such as steak or fish, along with a side of veggies and perhaps a baked potato. Fast-food restaurants usually have vegetarian options as well.
Take your time reading through the menu. You’ll most likely find something healthy, or something that can be made healthier with simple modifications.
