158 Fast Food Meals for 500 Calories or Less
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For anyone using a low-calorie strategy to lose weight, you’re going to want to bookmark this list. It is possible - very possible - to eat low-cal at fast food restaurants. Here’s a list of 158 meals that you can eat at the most popular fast food chains in the country.
This list assumes that you will be drinking a Diet soda or Water!
And don’t think that you can just eat a salad and be fine. Many salads at these establishments break the 500 calorie mark - some without even adding dressing.
And lo-cal dieters might want to be careful when you go to Arby’s. I was only able to create one real meal - one of their salads with the corresponding dressing. Sure, there are some Arby’s sandwiches under 500, but no lo-cal sides to go with them. You can also eat some of the other salads without the dressing. But why do that when you can eat “more” at another place?
Finally, this is NOT a comprehensive list, and it has nothing to do with fat or carb content. I only looked at calories. There were several meals I could have “created” for just over 500 calories. I recommend spending some time on the restaurant websites and familiarizing yourself with the caloric contents of your favorite foods. You might want to print out the nutritional guides and keep them in your glove compartment for quick reference when you stop for a speedy meal. Or bookmark this for reference on your Blackberry or iPhone.
Wendy’s
1. Stack Attack Double Cheeseburger + Mandarin Oranges = 460 calories
2. Double Jr. Cheeseburger + Mandarin Oranges = 470 calories
3. Jr. Hamburger + Yogurt with Granola = 480 calories
4. Jr. Hamburger + Side Salad + Mandarin Oranges = 430 calories
5. Jr. Hamburger + Caesar Side Salad = 490 calories
6. Jr. Hamburger + 5-piece Crispy Chicken Nuggets = 460 calories
7. Jr. Hamburger + Chocolate Chip Cookie = 500 calories
8. Jr. Bacon Cheeseburger + Mandarin Oranges =400 calories
9. Jr. Bacon Cheeseburger + Side Salad = 440 calories
10. Jr. Cheeseburger Deluxe + Side Salad + Mandarin Oranges = 500 calories
11. Jr. Cheeseburger + Side Salad + Mandarin Oranges = 470 calories
12. ¼ lb. Double Stack + Mandarin Oranges = 440 calories
13. ¼ lb. Deluxe Double Stack + Mandarin Oranges = 490 calories
14. Crispy Chicken Deluxe + Mandarin Oranges = 490 calories
15. Ultimate Chicken Grill + Side Salad = 440 calories
16. Ultimate Chicken Grill + Mandarin Oranges = 400 calories
17. Crispy Chicken Sandwich + Side Salad = 460 calories
18. Crispy Chicken Sandwich + Mandarin Oranges = 420 calories
19. Chicken Caesar Salad = 490 calories
20. Sour Cream & Chives Potato + Side Salad = 450 calories
21. Sour Cream & Chives Potato + Mandarin Oranges = 400 calories
22. Broccoli & Cheese Potato + Mandarin Oranges = 410 calories
23. Bacon & Cheese Potato = 440 calories
McDonald’s
24. Hamburger + Small Fries = 500 calories
25. Hamburger + Side Salad + Croutons + Ranch Dressing = 500 calories
26. Hamburger + Snack Size Fruit & Walnut Salad = 460 calories
27. Hamburger + Apple Dippers + Fruit ‘N Yogurt Parfait = 445 calories
28. Hamburger + Apple Dippers + Caramel Dip + Vanilla Reduced Fat Ice Cream Cone = 500 calories
29. Hamburger + Apple Dippers (no caramel dip) + Chocolate Chip or Oatmeal Raisin Cookie = 445 calories
30. Cheeseburger + Apple Dippers (no caramel dip) + Side Salad + Croutons + Low-Fat Italian Dressing = 475 calories
31. Cheeseburger + Fruit ‘N Yogurt Parfait + Apple Dippers (no caramel dip) = 495 calories
32. Cheeseburger + Apple Dippers (no caramel dip) + Vanilla Reduced Fat Ice Cream Cone = 485 calories
33. Cheeseburger + Apple Dippers (no caramel dip) Chocolate Chip or Oatmeal Raisin Cookie = 495 calories
34. Double Cheeseburger + Apple Dippers = 470 calories
35. Quarter Pounder (no cheese) + Apple Dippers (no caramel dip) = 450 calories
36. Big ‘N Tasty (no cheese) + Apple Dippers (no caramel dip) = 495 calories
37. Filet-O-Fish + Apple Dippers + Low Fat Caramel Dip = 480 calories
38. Filet-O-Fish + Side Salad + Low Fat Italian Dressing = 450 calories
39. Filet-O-Fish + Fruit ‘N Yogurt Parfait (no granola) = 500 calories
40. McChicken + Side Salad + Low Fat Italian Dressing + Apple Dippers (no caramel dip)= 470 calories
41. McChicken + Fruit ‘N Yogurt Parfait (no granola) = 490 calories
42. Premium Grilled Chicken Sandwich + Apple Dippers (no caramel dip) = 455 calories
43. Snack Wrap w/ Ranch + Side Salad + Croutons + Low-Fat Italian Dressing = 470 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
44. Snack Wrap w/ Ranch + Fruit ‘N Yogurt Parfait = 490 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
45. Snack Wrap w/ Ranch + Apple Dippers (no caramel dip) + Fruit ‘N Yogurt Parfait (no granola) = 490 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
46. Snack Wrap w/ Ranch + Vanilla Reduced Fat Ice Cream Cone = 480 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
47. Grilled Snack Wrap w/ Ranch + Apple Dippers + Low-Fat Caramel Dip + Fruit ‘N Yogurt Parfait (no granola) = 500 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
48. Grilled Snack Wrap w/ Ranch + Apple Dippers (no caramel dip) + Fruit ‘N Yogurt Parfait = 455 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
49. Grilled Snack Wrap + Snack Size Fruit ‘N Walnut Salad = 480 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
50. Grilled Snack Wrap + Apple Dippers (no caramel dip) + Vanilla Reduced Fat Ice Cream Cone = 445 calories (subtract 10 calories for Honey Mustard or Chipotle BBQ wrap)
51. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Small Fries = 470 calories (add 10 calories for Hot Mustard Sauce)
52. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Snack Size Fruit ‘N Walnut Salad = 430 calories (add 10 calories for Hot Mustard Sauce)
53. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Side Salad + Croutons + Low-Fat Italian Dressing + Vanilla Reduced Fat Ice Cream Cone = 500 calories (add 10 calories for Hot Mustard Sauce)
54. 4 Piece Chicken McNuggets + Honey, Sweet & Sour or BBQ sauce + Apple Dippers + Low-Fat Caramel Dip + Fruit ‘N Yogurt Parfait = 470 calories (add 10 calories for Hot Mustard Sauce)
55. 3 Piece Chicken Selects + Spicy Buffalo, Southwestern Chipotle BBQ or Tangy Honey Mustard Sauce + Apple Dippers (no caramel dip) = 480 calories (Stay away from the Creamy Ranch Sauce. It’s 200 calories!)
56. 3 Piece Chicken Selects + Side Salad + Low Fat Balsamic Vinaigrette + Apple Dippers (no caramel dip) = 475 calories
57. Southwest Grilled Chicken Salad + Creamy Southwest Dressing + Apple Dippers = 455 calories
58. Southwest Crispy Chicken Salad + Creamy Southwest Dressing = 500 calories
59. Asian Grilled Chicken Salad + Low-Fat Sesame Ginger Dressing + Apple Dippers + Low-Fat Caramel Dip = 490 calories
60. Asian Crispy Chicken Salad + Low-Fat Sesame Ginger Dressing = 470 calories
61. Bacon Ranch Grilled Chicken Salad + Ranch Dressing + Apple Dippers (no caramel) = 475 calories
62. Caesar Salad w/ Grilled Chicken + Creamy Caesar Dressing + Apple Dippers (no caramel) = 445 calories
Burger King
63. Whopper Jr. with cheese + Side Salad + Fat Free Ranch Dressing = 480 calories
64. Hamburger + Small Onion Rings = 430 calories
65. Hamburger + Side Salad + Ranch Dressing = 500 calories
66. Cheeseburger + Small Onion Rings = 470 calories
67. Cheeseburger + Side Salad + Fat Free Ranch Dressing = 400 calories
68. Bacon Cheeseburger + Side Salad + Fat Free Ranch Dressing = 440 calories
69. 5 Piece Chicken Tenders + Side Salad + Fat Free Ranch Dressing + Small Onion Rings = 420 calories
70. 5 Piece Chicken Tenders + Small Fries = 440 calories
71. 8 Piece Chicken Tenders + Small Onion Rings = 480 calories
72. 8 Piece Chicken Tenders + Side Salad + Fat Free Ranch Dressing = 410 calories
73. 6 Piece Chicken Fries + Small Onion Rings = 480 calories
74. Tendercrisp Garden Salad + Fat Free Ranch Dressing = 470 calories
75. Tendergrill Chicken Filet + Ranch Dressing = 490 calories
Chick-Fil-A
76. Chicken Sandwich + Small Fruit Cup = 460 calories
77. Chicken Sandwich + Side Salad + Light Italian Dressing = 485 calories
78. Chargrilled Chicken Sandwich + Small Fruit Cup + Carrot & Raisin Salad = 490 calories
79. Chargrilled Chicken Sandwich + Side Salad + Buttermilk Ranch Dressing = 490 calories
80. Chargrilled Chicken Sandwich + Small Hearty Breast of Chicken Soup + Small Fruit Cup= 460 calories
81. Chargrilled Chicken Club Sandwich + Large Fruit Cup = 480 calories
82. Chargrilled Chicken Club Sandwich + Side Salad + Light Italian Dressing = 455 calories
83. Chicken Salad Sandwich + Large Fruit Cup = 450 calories
84. Chicken Salad Sandwich + Side Salad + Reduced Fat Raspberry Vinaigrette Dressing = 490 calories
85. Chicken Salad Sandwich + Small Hearty Breast of Chicken Soup = 490 calories
86. 4 Chick-N-Strips + Honey Roasted BBQ Sauce + Large Fruit Cup = 470 calories
87. 4 Chick-N-Strips + Honey Mustard or BBQ Sauce + Side Salad + Reduced Fat Raspberry Vinaigrette Dressing = 495 calories
88. 4 Chick-N-Strips + Honey Mustard or BBQ Sauce + Small Hearty Breast of Chicken Soup = 495 calories
89. 8 Chicken Nuggets + Polynesian or Buttermilk Ranch Sauce + Large Fruit Cup = 470 calories
90. 8 Chicken Nuggets + Honey Mustard or BBQ Sauce + Carrot & Raisin Salad = 475 calories
91. 8 Chicken Nuggets + Buffalo Sauce + Side Salad + Buttermilk Ranch Dressing = 490 calories
92. 8 Chicken Nuggets + Honey Roasted BBQ Sauce + Small Hearty Breast of Chicken Soup = 460 calories
93. Chicken Deluxe Sandwich + Medium Fruit Cup = 490 calories
94. Chicken Deluxe Sandwich on wheat bun + Large Fruit Cup = 490 calories
95. Chicken Deluxe Sandwich on wheat bun + Side Salad + Light Italian Dressing = 465 calories
96. Spicy Chicken Cool Wrap or Chargrilled Chicken Cool Wrap + Medium Fruit Cup = 480 calories
97. Spicy Chicken Cool Wrap or Chargrilled Chicken Cool Wrap + Side Salad + Light Italian Dressing = 485 calories
98. Chargrilled Chicken Garden Salad + Light Italian Dressing +Small Waffle Fries = 465 calories
99. Chargrilled Chicken Garden Salad + Light Italian Dressing + Small Hearty Breast of Chicken Soup = 335 calories
100. Chick-N-Strips Salad + Medium Fruit Cup = 485 calories
101. Southwest Chargrilled Chicken Salad + Buttermilk Ranch Dressing + Medium Fruit Cup = 470 calories
Kentucky Fried Chicken
102. Oven Roasted Twister + Green Beans = 470 calories
103. Oven Roasted Twister + 3″ Corn on the Cob = 490 calories
104. Original Chicken Breast + Mashed Potatoes w/ Gravy = 500 calories
105. Original Chicken Breast + Green Beans + 3″ Corn on the Cob = 480 calories
106. 2 Original Chicken Drumsticks + Macaroni & Cheese + Green Beans = 490 calories
107. 2 Original Chicken Drumsticks + Baked Beans = 480 calories
108. Individual Popcorn Chicken + Green Beans = 450 calories
109. Individual Popcorn Chicken + 3″ Corn on the Cob = 470 calories
110. 3 Crispy Chicken Strips + Mashed Potatoes w/ Gravy = 490 calories
111. 3 Crispy Chicken Strips + Green Beans + 3″ Corn on the Cob = 470 calories
112. 3 Crispy Chicken Strips + Seasoned Rice = 150 calories
114. Honey BBQ Wings + Green Beans = 440 calories
115. Honey BBQ Wings + 3″ Corn on the Cob = 460 calories
116. Boneless Honey BBQ Wings + Green Beans = 500 calories
117. Fiery Buffalo Wings + Green Beans + 3″ Corn on the Cob = 500 calories
118. Boneless Fiery Buffalo Wings + Green Beans = 470 calories
119. Boneless Fiery Buffalo Wings + 3″ Corn on the Cob = 490 calories
120. Sweet & Spicy Wings + Green Beans = 450 calories
121. Sweet & Spicy Wings + 3″ Corn on the Cob = 470 calories
122. Boneless Sweet & Spicy WIngs + Green Beants = 490 calories
123. Hot Wings + Seasoned Rice = 500 calories
124. Hot Wings + Green Beans + 3″ Corn on the Cob = 470 calories
125. Hot Wings + Mashed Potatoes w/ Gravy = 490 calories
126. Roasted Caesar Salad + Caesar Dressing = 480 calories
127. Roasted BLT Salad + Ranch Dressing + Croutons = 460 calories
128. Tender Roast Sandwich + Green Beans + 3″ Corn on the Cob = 500 calories
Taco Bell
129. 2 Crunchy Tacos + Pintos & Cheese = 500 calories
130. Crunchy Taco Supreme + Meximelt = 490 calories
131. Steak or Chicken Grilled Taquitos + Crunchy Taco = 480 calories
132. Chicken Fiesta Taco Salad w/o Shell = 430 calories
133. 2 Spicy Chicken Soft Tacos + Pintos & Cheese = 500 calories
134. Double Decker Taco + Spicy Chicken Soft Taco = 490 calories
135. Steak Enchirito + Crunchy Taco = 500 calories
136. Fiesta Taco Salad w/o Shell = 470 calories
137. Zesty Chicken Border Bowl (no dressing) = 440 calories
138. Chicken or Steak Gordita Baja + Crunchy Taco = 490 calories
139. Chicken or Steak Gordita Supreme + Beef Soft Taco = 490 calories
Subway
140. 6″ Ham with Cheese + Baked Lays = 460 calories
141. 6″ Sweet Onion Chicken Teryaki + Baked Lays = 500 calories
142. 6″ Sweet Onion Chicken Teryaki + Dannon Strawberry Yogurt = 480 calories
143. 6″ Turkey Breast + Baked Lays = 410 calories
144. 6″ Turkey Breast + Vegetable Beef Soup + Dannon Strawberry Yogurt = 500 calories
145. 6″ Cold Cut Combo + Tomato Garden Vegetable Soup w/ Rotini = 500 calories
146. 6″ Italian BMT + Apple Slices = 485 calories
147. 6″ Steak & Cheese + Roasted Chicken Noodle Soup = 480 calories
148. 6″ Subway Melt + Dannon Strawberry Yogurt = 490 calories
149. 6″ Roast Beef + Golden Broccoli & Cheese Soup = 490 calories
150. 6″ Oven Roasted Chicken Breast + New England Style Clam Chowder Soup = 460 calories
151. 6″ Oven Roasted Chicken Breast + Baked Lays + Apple Slices = 475 calories
Quizno’s
152. Small Honey Bourbon Chicken on Wheat + Cup of Chili = 460 calories
153. Small Turkey Ranch (reduced fat Buttermilk Ranch) & Swiss on Wheat + Baked Lays = 470 calories
154. Small The Traditional (reduced fat Buttermilk Ranch) on Wheat + Side Salad + Dressing (either Reduced Fat Buttermilk Ranch or Fat Free Balsamic Vinaigrette) = 480 calories
155. Black & Bleu Salad (no flat bread) = 380 calories
156. Classic Cobb Salad (w/ reduced fat Buttermilk Ranch/no flatbread) = 400 calories
157. Raspberry Chipotle Salad (no flatbread) = 490 calories
Arby’s
158. Martha’s Vineyard Salad + Raspberry Vinaigrette = 471 calories
February 22nd, 2008 at 9:35 pm
Wow! That’s an incredible list. Thanks for posting it. You rock!
February 25th, 2008 at 2:32 pm
[...] 158 fast food meals for 500 calories or less. [...]
February 28th, 2008 at 9:59 am
I couldn’t understand some parts of this article 158 Fast Food Meals for 500 Calories or Less, but I guess I just need to check some more resources regarding this, because it sounds interesting.
February 29th, 2008 at 10:34 pm
Hi,
Wow, very comprehensive you guys! The information provided by you is very excellent. I got good knowledge from your summery.It is very useful and helpful for every one.Recently i visited one site related to your site that gives the information about food calories
March 4th, 2008 at 6:14 pm
Oh man, this post rocks! Tweeted and bookmarking on my iPhone. I’d been avoiding McD’s, but looks like I could actually put some decent meals together there!
March 4th, 2008 at 7:59 pm
Wow! I’m not even in the contest, and I appreciate this list. That’s a lot of work. Thank you and good luck to all!
March 10th, 2008 at 11:54 am
Oh yeah, this should have some legs. Forwarded to wife, and passed around office.
How about a printable version in tiny font for wallets/purses? I’m just sayin’.
March 10th, 2008 at 12:33 pm
[...] It has been requested that a printer-friendly version of the 158 Fast Food Meals for 500 Calories Or Less [...]
March 10th, 2008 at 8:51 pm
[...] for Nathania! Thanks to her list of fast food meals under 500 calories last month, I was reminded I could actually eat some food from McDonald’s. That worked out [...]
March 12th, 2008 at 11:51 pm
This list is inspiring people who have previously avoided Micky D’s to go eat there? That’s terrible! It’s not good for you! Steer clear of the fast food industry to avoid clogged arteries, malnutrition and dangerous food additives.
March 13th, 2008 at 6:05 am
Katie, this list is intended to help people who do eat at fast food restaurants to make better choices when they’re there.
If you look through the list, many of these items are far more healthy options and more nutritious than what many are accustomed to eating.
Additionally, many salads had to be left off the list because they were high-cal!
The weight loss lifestyle is a process. These meals help make it easier for those engaged in it. And I encourage you to consider that the human body is a little more resilient than the fear mongerers would have you believe!
Nathania
March 15th, 2008 at 5:26 pm
Hey there,
I think this is a fun post. But it’s really about “158 reasons for fat people with unhealthy eating habits to continue to go to fast-food restaurants”. I mean, per-lease, just eat less. Grill a steak and steam some vegetables. You might live longer.
peace. alex
March 15th, 2008 at 10:53 pm
Katie, honey, get a life. Fast food is fine in moderation. Sorry, can’t stand health freaks.
Plus, it really isn’t the food you eat, it is the exercise you do. Great list. With 500 cal or less, thats not bad.