Fast Food Nutrition Guide


 2023-01-24

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!

WRITTEN BY Erika Szumel & Liz Kopco, POSTED 01/24/23, UPDATED 05/24/23

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.

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.