Fast Food Nutritional Values

Americans spend close to 50 percent of their food budget eating out, according to the U.S. Department of Agriculture, and when dining on a budget, fast food seems to make a convenient and economical choice. While many fast food options are high in calories, fat and sodium, there are healthier options. Knowing the nutrition information for some of the menu choices can help you select items that fit into your healthy meal plan.

Hamburgers

When it comes to fast food dining, restaurants focusing on hamburgers seem to be the most abundant, according to the Palo Alto Medical Foundation. And while some hamburgers can have more than 1,000 calories, if you keep it simple and regular-sized, you can find a burger to fit your diet. A regular hamburger without cheese, mayonnaise or special sauces from some popular fast food restaurants contains 230 to 290 calories, 12 g to 15 g of protein, 27 g to 31 g of carbohydrates, 8 g to 12 g of fat and 490 mg to 560 mg of sodium.

Chicken Sandwiches

Chicken sandwiches may be another healthier option, as long as you order the grilled chicken choice without mayonnaise or cheese. A grilled chicken sandwich from some popular fast food restaurant contains 320 to 420 calories, 28 g to 36 g of protein, 36 g to 51 g of carbohydrates, 7 g to 10 g of total fat and 950 mg to 1,190 mg of sodium. While the grilled chicken sandwiches may be lower in fat than the regular hamburgers, they are higher in sodium. Consuming too many high sodium foods increases your risk of high blood pressure. You should limit your daily intake to less than 2,300 mg a day.

Salads

Many fast food restaurants offer a number of entree salad options. While salad makes a healthy choice, be careful of the type and amount of dressing you use. Some dressings can add 200 to 300 extra calories. Calories, fat and sodium in entree salads without dressing at fast food restaurants range from 250 to 450 calories, 4 g to 20 g of total fat and 600 mg to 1,000 mg of sodium. To save calories on dressings, choose the light or fat-free options, which contain 40 to 90 calories, 0 to 11 g of total fat and 360 to 740 mg of sodium per serving.

Pizza

Pizza is also a popular fast food choice. To keep it healthy and lower calorie, choose thin or regular crust with cheese and vegetables. One slice of thin crust cheese pizza from a 14-inch pie from some popular fast food pizza restaurants contains 180 to 240 calories, 7g to 8 g of protein, 20 g to 23 g of carbohydrates, 9.5 g to 11 g of total fat and 340 mg to 500 mg of sodium. One slice of thin crust pizza with vegetables contains 210 to 300 calories, 8 g to 9 g of protein, 23 g to 40 g of carbohydrates, 11 g to 14 g of total fat and 430 mg to 450 mg of sodium.