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300 Calorie Fast Food Meals

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
300 Calorie Fast Food Meals
Woman enjoying fast food salad on park bench. Photo Credit: Getty Images/Photodisc/Getty Images

Fast food may be cheap and convenient, but a lot of your options are also high in calories, fat and sodium. To help save calories and prevent weight gain, read the nutrition information at your favorite fast food restaurants to find healthier options. Many fast food restaurants also feature items with 300 calories or less.

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Wendy's menu includes a number of items with 300 calories or less, including the five-piece Chicken Nuggets, Jr. Cheeseburger Deluxe, a half portion of the BLT Cobb Salad with light ranch dressing and a small Chili. Wendy's Jr. Cheeseburger Deluxe contains 300 calories, 14 g of total fat, 6 g of saturated fat, 720 mg of sodium, 29 g of carbohydrates and 15 g of protein. The half-portion BLT Cobb salad with light ranch dressing contains 280 calories, 7 g of total fat, 0 g of saturated fat, 940 mg of sodium, 9 g of carbohydrates and 24 g of protein. As with most fast food, even though these food choices are low in calories, they are high in sodium. High intakes of sodium increases your risk of high blood pressure. The USDA recommends you limit your sodium intake to less than 2,300 mg a day.


Subway is a sandwich shop that features a number of sandwiches that are both low in fat and have 300 calories or less. A 6-inch black forest ham sandwich on whole grain bread with lettuce, tomatoes, peppers, onions and cucumbers contains 300 calories, 7 g of total fat, 1.5 g of saturated fat, 1,240 mg of sodium, 43 g of carbohydrates and 18 g of protein. A 6-inch veggie delight on whole grain bread is even more diet-friendly with 230 calories, 2.5 g of total fat, 0.5 g of saturated fat, 410 mg of sodium, 45 g of carbohydrates and 8 g of protein. The USDA also recommends you limit your fat intake to 20 to 35 percent of your total calories and saturated fat to less than 10 percent of your total calories.

Kentucky Fried Chicken

Some 300-calorie meals at Kentucky Fried Chicken includes a Grilled Chicken Caesar salad with fat-free ranch dressing, a KFC Snacker with Crispy Strips, and a Grilled Chicken Breast with a House Salad and fat-free Italian dressing. The Chicken Caesar Salad with fat-free ranch dressing contains 255 calories, 7 g of total fat, 3.5 g of saturated fat, 1,150 mg of sodium, 14 g of carbohydrates and 34 g of protein. The KFC Snacker contains 290 calories, 11 g of total fat, 2.5 g of saturated fat, 730 g of sodium, 33 g of carbohydrates and 15 g of protein. The Grilled Chicken Breast and House Salad with fat-free Italian dressing contains 240 calories, 8 g of total fat, 3 g of saturated fat, 980 mg of sodium, 38 g of carbohydrates and 40 g of protein.


Meals with 300-calories or less at Arby's include the Ham and Swiss Melt, the Jr. Roast Beef and the Jr. Deluxe Sandwich. The Ham and Swiss Melt contains 300 calories, 8 g of total fat, 3.5 g of saturated fat, 1,070 mg of sodium, 37 g of carbohydrates and 18 g of protein. The Jr. Roast Beef contains 200 calories, 6 g of total fat, 2 g of saturated fat, 530 mg of sodium, 24 g of carbohydrates and 12 g of protein. The Jr. Deluxe Sandwich contains 260 calories, 12 g of total fat, 3 g of saturated fat, 570 mg of sodium, 25 g of carbohydrates and 13 g of protein.

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