Fast Food Nutrition Guide

Written by: Erika Szumel & Liz Kopco

23 minute read

January 24, 2023

23 minute read

January 24, 2023

Fast food has gotten a bad rap for years. For many, the convenience and comfort of fast foods is their main source of nutrition, making it important to know how to eat fast food while being mindful of your nutritional needs. We’re here to tell you fast food is not bad, especially when you enjoy it in moderation. As always, talk to your doctor or nutritionist to see which fast foods are compatible with your dietary needs.

Below we’ve created a nutrition guide with some of the favorite foods at the most popular chains—we’ve included carbs, fat and protein (since these are the things that impact blood sugar the most) and calories (for those who like to count them).

Save this guide for the next time you’re at the drive-thru!

You can request this information at the counter, but many places might only have their nutritional info on their websites.

Arby’s

Find a complete nutrition guide for Arby’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Classic beef ‘n cheddar	45g	450	20g	23g
Curly fries (medium)	65g	550	29g	6g
Smokehouse brisket	42g	600	35g	34g
Vanilla shake (medium)	103g	690	23g	18g

Auntie Anne’s

Find a complete nutrition guide for Auntie Anne’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Original pretzel	65g	340	5g	8g
Cinnamon sugar pretzel	84g	470	12g	8g
Mini pretzel dogs	56g	630	35g	20g

Burger King

Find a complete nutrition guide for Burger King here.

Item	Total Carbs	Calories	Total Fat	Protein
Whopper® sandwich	49g	660	40g	28g
Double Whopper® sandwich	49g	900	58g	48g
Chicken nuggets (10 pieces)	27g	430	27g	20g
French fries (medium)	58g	380	16g	4g

Chick-fil-A

Find a complete nutrition guide for Chick-fil-A here.

Item	Total Carbs	Calories	Total Fat	Protein
Chicken sandwich	41g	440	17g	29g
Spicy chicken sandwich	45g	460	19g	28g
Grilled nuggets	1g	130	3g	25g
Waffle potato fries (medium)	45g	420	24g	5g

Chipotle

Find a complete nutrition guide to Chipotle here.

Item	Total Carbs	Calories	Total Fat	Protein
Steak burrito White rice Pinto beans Guacamole Fajita veggies Romaine lettuce	127g	1175	51g	50g
Chips & guacamole (regular)	81g	770	47g	9g
Kid’s chicken quesadilla	14g	280	14g	23g
Carnitas taco (single; no toppings)	40g	460	20g	30g

Domino’s

Find a complete nutrition guide for Domino’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Cheese pizza (medium)	181g	1060	23g	33g
Stuffed cheesy bread	129g	1110	44g	49g
Breadsticks	89g	870	50g	17g

Fatburger

Find a complete nutrition guide for Fatburger here.

Item	Total Carbs	Calories	Total Fat	Protein
“Original” fatburger (medium)	46g	590	31g	33g
Western BBQ burger	66g	780	38g	46g
Crispy chicken sandwich	91g	660	16g	39g
Skinny fries	58g	390	15g	4g
Vanilla shake	113g	890	44g	13g

FarmerBoys

Find a complete nutrition guide for FarmerBoys here.

Item	Total Carbs	Calories	Total Fat	Protein
Breakfast burrito with bacon (1 serving)	71g	1150	79g	37g
Farmer’s burger	59g	1100	69g	63g
Bacon boy	57g	1010	61g	61g
Chicken strips (4 pieces)	33g	500	26g	34g
Always crispy fries	65g	480	22g	6g

Five Guys

Find a complete nutrition guide for Five Guys here.

Item	Total Carbs	Calories	Total Fat	Protein
Hamburger with bun	39g	542	26g	25g
Fries (regular)	131g	953	41g	15g

Hardee’s

Find a complete nutrition guide for Hardee’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Sausage & egg biscuit	44g	700	50g	19g
Hand-breaded chicken tenders (5 pieces)	21g	440	12g	41g
French fries (medium)	55g	420	21g	5g

In N’ Out

Find a complete nutrition guide for In N’ Out here.

Item	Total Carbs	Calories	Total Fat	Protein
Cheeseburger with onion	39g	480	27g	22g
Double double with onion	39g	670	41g	37g
French fries (125g)	52g	370	15g	6g
Chocolate shake (15 oz.)	84g	580	28g	10g

Jimmy John’s

Find a complete nutrition guide to Jimmy John’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Little john 1	25g	300	15g	15g
Little john BLT	24g	300	16g	12g
Jimmy chips (regular)	33g	300	18g	3g

KFC

Find a complete nutrition guide for KFC here.

Item	Total Carbs	Calories	Total Fat	Protein
Original recipe chicken breast	11g	390	21g	39g
Extra crispy chicken breast	18g	530	35g	35g
Biscuit	22g	180	8g	4g
Mashed potatoes with gravy	20g	130	4.5g	3g

McDonald’s

Find a complete nutrition guide for McDonald’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Big Mac	45g	550	30g	25g
Chicken mcnuggets (10 pieces)	32g	470	28g	24g
Fries (medium)	43g	320	15g	5g
Sausage mcmuffin	29g	400	26g	14g
Hashbrowns	18g	140	8g	2g
McFlurry with oreo cookies	80g	510	16g	12g

Papa John’s

Find a complete nutrition guide for Papa John’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Original crust cheese pizza (medium)	27g	210	7g	8g
Chicken alfredo papa bowl	15g	570	31g	62g
Breadsticks (12’’)	24g	130	2g	4g
Buffalo Wings (8 pieces)	8g	840	58g	67g

Pizza Hut

Find a complete nutrition guide for Pizza Hut here.

Item	Total Carbs	Calories	Total Fat	Protein
Meat lover’s slice – original pan (medium)	28g	310	17g	13g
Oven-baked chicken alfredo (tray)	85g	930	49g	37g
Honey BBQ bone-out wings (6 pieces)	66g	600	25g	28g
The ultimate chocolate chip cookie	26g	190	9g	2g

Popeye’s

Find a complete nutrition guide for Popeye’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Bondafide® chicken breast	16g	380	20g	35g
Handcrafted tender (3 pieces)	29g	450	21g	38g
Cajun fries (regular)	33g	270	14g	4g
Mac and cheese (regular)	16g	280	21g	11g

Smashburger

Find a complete nutrition guide to Smashburger here.

Item	Total Carbs	Calories	Total Fat	Protein
Classic Smashburger (single)	41g	640	14g	30g
Bacon smashburger	35g	690	46g	33g
Smash tots	29g	350	25g	3g
Chocolate shake	73g	790	48g	13g

Sonic

Find a complete nutrition guide to Sonic here.

Item	Total Carbs	Calories	Total Fat	Protein
Quarter pound double cheeseburger	34g	560	35g	26g
Fries (medium)	38g	290	13g	3g
Chocolate shake (medium)	95g	810	43g	12g

Shake Shack

Find a complete nutrition guide to Shake Shack here.

Item	Total Carbs	Calories	Total Fat	Protein
Double shackburger	27g	760	48g	–
Fries (regular)	63g	470	22g	–
Vanilla shake	72g	680	36g	–

Taco Bell

Find a complete nutrition guide to Taco Bell here.

Item	Total Carbs	Calories	Total Fat	Protein
Beefy melt burrito	70g	620	29g	20g
Fiesta veggie burrito	65g	570	28g	14g
Chalupa supreme with chicken	29g	340	17g	16g
Mexican pizza	46g	540	29g	19g

Waffle House

Find a complete nutrition guide to Waffle House here.

Item	Total Carbs	Calories	Total Fat	Protein
Sausage egg & cheese hashbrown bowl	63g	920	60g	32g
Classic Waffle House waffle	55g	410	18g	8g
Hashbrowns (regular)	29g	190	7g	3g
Egg & cheese sandwich	27g	270	12.5g	13g

Wendy’s

Find a complete nutrition guide to Wendy’s here.

Item	Total Carbs	Calories	Total Fat	Protein
Apple pecan salad with dressing	42g	550	26g	39g
Dave’s single®	37g	590	37g	29g
Spicy chicken sandwich	50g	490	20g	28g
Classic chocolate frosty® (small)	58g	350	9g	10g

Looking for other helpful carb-counting guides and tips? Check out The Alcohol and Diabetes Guide or our Diabetes Management and Food While Partying guide. Both are part of our library of resources on food, which include other guides like whether or not gluten-free or paleo diets really help with blood sugar control, dietary recommendations from nutritionists and foodies and more! Trying to track your carb intake? Check out these other diabetes management platforms to help make tracking easy!

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Author

Erika Szumel & Liz Kopco

Based in New Jersey, Erika is a writer, editor and digital media specialist. Currently, she is an editorial assistant with NJMOM and an associate producer with NBC's Oxygen. When she's not writing, you can find her sipping iced coffee, reading Travel + Leisure, or planning her next big adventure.<br><br>Liz has been living with type 2 diabetes since 2014, but grew up surrounded by it as a first-generation Mexican-American. With a bug for research, Liz pursued a PhD in molecular biology and spent her early career studying insulin signalling in invertebrates to understand how insects' tiny little bodies work. Along with advocating for women and girls in STEM, Liz shares her personal journey with diabetes on her social media platforms to help teach people to become their own advocates. Her passion for advocacy led her to join the Beyond Type 1 team. When she's not advocating, Liz enjoys hiking with her husband and their terrier/schnauzer mixed pup Burberry.

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