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1. Arby's 2. Au Bon Pain 3. Boston Market

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1. Arby's 2. Au Bon Pain 3. Boston Market 1. ARBY’S Classic Roast Beef Sandwich Calories: 360, Fat: 14g, Sat Fat: 5g, Sodium: 970mg Chopped Farmhouse Salad with Roast Turkey (no vinaigrette) Calories: 230, Fat: 13g, Sat Fat: 7g, Sodium: 870mg Red Flag: When saucing your roast beef sandwich or burger, choose wisely. One small packet of mayo-based Horsey Sauce packs on 60 calories, 5g fat, and 150 mg sodium. Arby’s Sauce —with 15 calories, 0g fat, and 180mg sodium per packet—is a smarter pick, but it’s still relatively high in sodium. 2. AU BON PAIN Egg Whites and Cheddar on Skinny Bagel Cal: 210, Fat: 7g, Sat Fat: 4.5g, Sodium: 490mg Napa Chicken with Avocado Wrap Calories: 490, Fat: 21g, Sat Fat: 6g, Sodium: 750mg Red Flag: The Caprese with Chicken Sandwich sounds like a solid choice, but not when you crunch the numbers—with 660 calories, 30g fat, 14g of saturated fat, and 1080mg sodium, it’s one of the unhealthiest sandwiches on the menu. 3. BOSTON MARKET Regular Turkey Breast Cal: 200, Fat: 9g, Sat Fat: 0g, Sodium: 710mg Rotisserie Chicken Lunch Bowl Calories: 390, Fat: 14g, Sat Fat: 6g, Sodium: 950mg Rotisserie Potatoes Calories: 120, Fat: 2.5g, Sat Fat: 0.5g, Sodium: 620mg Red Flag: At 750 calories per portion, Boston Market’s Rotisserie Chicken Pot Pie looks like a relatively harmless indulgence. However, the rest of the numbers tell a different story—with 102g fat, 41g saturated fat, and 1,780mg sodium, you’re better off splitting one pie between four of your friends. 4. BURGER KING Whopper Jr. Sandwich Calories: 310, Fat: 18g, Sat Fat: 5g, Sodium: 390mg Veggie Burger (No Mayo) Calories: 320, Fat: 8g, Sat Fat: 1g, Sodium: 840mg Red Flag: Most of Burger King’s sandwiches come with mayo, which adds a colossal amount of fat—opt for no mayo and cut the fat in your burger by nearly half. To add flavor, stick to condiments lower in calories and fat, such as ketchup or mustard. 5. CARL’S JR Double Cheeseburger Calories: 380, Fat: 21g, Sat Fat:8g, Sodium: 780mg Red Flag: Whatever you wind up ordering, be sure to steer clear of the chain's menu items full of sauces and condiments that end up making some options the worst options in America. 6. CHICK-FIL-A Grilled Chicken Sandwich Cal: 320, Fat: 5g, Sat Fat: 2g, Sodium: 800mg Greek Yogurt Parfait Calories: 230, Fat: 9g, Sat Fat: 3.5g, Sodium: 85g Red Flag: Chick-Fil-A’s Grilled Chicken Cool Wrap comes with your choice of salad dressing—plus extra calories, fat, and sodium. With a flaxseed flatbread wrap, grilled chicken, red cabbage, lettuce, and cheese, it’s tasty enough without the dressing. 7. CHIPOTLE Chicken Tacos with 3 Crispy Corn Tortillas, Roasted Chili-Corn Salsa, & Lettuce Cal: 465, Fat: 17.5g, Sat Fat: 4g, Sodium: 640mg Vegetarian Burrito Bowl with Brown Rice, Black Beans, Fajita Vegetables, Lettuce, & Roasted Chili-Corn Salsa Calories: 445, Fat: 9g, Sat Fat: 1g, Sodium: 880mg Red Flag: Flour tortillas may hold your taco toppings a bit better than corn tortillas, but they pack 480mg of sodium. Give yourself more wiggle room with Chipotle’s toppings by choosing corn tortillas instead—they have no sodium and are much more flavorful. 8. DAIRY QUEEN Corn Dog Cal: 240, Fat: 13g, Sat Fat: 3g, Sodium: 390mg One Slice DK Treatzza Pizza - Reese’s Peanut Butter Cup Calories: 200, Fat: 10, Sat Fat: 6g, Sugars: 17g Red Flag: In addition to frozen treats and sweets, DQ offers a limited food menu with burgers, sandwiches, and sides. Nothing on here is a smart choice— even the grilled chicken sandwich, which is usually a healthier bet, packs over 1000mg sodium. A side salad is a much better option, but it's not exactly substantial. 9. DENNY’S Fit Slam Breakfast Calories: 390, Fat: 11g, Sat Fat: 2.5g, Sodium: 830mg Red Flag: With a generous pile of fresh vegetables and egg whites, the FitFare Veggie Skillet looks like a lighter option. However, it still racks over 2000mg sodium—but most of that comes from the side salsa. To decrease the sodium, simply leave the salsa off of the dish. 10. DOMINO’S PIZZA 2 Slices Pacific Veggie (Small with Hand Tossed Crust) Calories: 420, Fat: 16g, Sat Fat: 7g, Sodium: 860mg Red Flag: The biggest fat and sodium offenders on Domino’s menu are toppings such as beef, pepperoni, sausage, bacon, and extra cheese. Avoid these, pile on as many veggies as you can, and opt for leaner proteins such as chicken or ham. 11. FIVE GUYS Veggie Sandwich Calories: 280, Fat: 15g, Sodium: 1,040mg Red Flag: Too much sodium on everything. Not too many options, but try to keep it as simple as possible. 12. HARDEE’S Regular Roast Beef Sandwich Calories: 310, Fat: 14g, Sat Fat: 4.5g, Sodium: 830mg Small Hamburger Calories: 250, Fat: 9g, Sat Fat: 3.5g, Sodium: 570mg Red Flag: The Monster Thickburger has two 1/3-pound beef patties with 4 slices of bacon, mayo, and 3 slices of cheese. At 1330 calories, 95g fat, 35g saturated fat, and 2820mg sodium. That's nearly two days worth of saturated fat on a 1600-calorie diet! 13. IN-N-OUT BURGER Regular Hamburger With Lettuce, Tomato, Onion, ½ Sauce—Protein Style Calories: 240, Fat: 17g, Sat Fat: 4g, Sodium: 370mg Red Flag: At In-N-Out, you can get your burger fix in a way that's still satisfying and yet slashes empty calories because of their lettuce wraps that replace the traditional burger burns, which they call "protein style." On average, you'll save about 100 calories by switching from a bread bun to lettuce. 14. JACK IN THE BOX Chicken Fajita Pita (with whole grain pita bread, no salsa) Calories: 320, Fat: 11g, Sat Fat: 5g, Sodium: 870mg Chiquita® Apple Bites with Caramel Calories: 70, Fat: 0g, Sat Fat: 0g, Sugar: 13g Red Flag: After 9 p.m., you can order from Jack in the Box’s “Munchie Meals” menu. Curb your cravings if you can, as most of the options on this menu are packed with fat and sodium. The worst offender, the Chick-N-Tater Melt, packs 1760 calories, 109g fat, and 3460mg sodium. 15. JASON’S DELI Organic Vegetable Soup (bowl) Calories: 150, Fat: 7g, Sat Fat: 0g, Sodium: 730mg Half Amy’s Turkey-O Sandwich Calories: 240, Fat: 8g, Sat Fat: 3g, Sodium: 630mg Red Flag: The California Club Sandwich at Jason’s Deli might sound tasty, but it’s loaded with fat and sodium. With ingredients such as guacamole, roasted turkey, Swiss cheese, bacon, and mayo, comes 700 calories, 44g fat, 18g saturated fat, and 1340mg sodium. 16. JIMMY JOHN’S Slim #4, Turkey Unwich Calories: 70, Fat: 0.5g, Sat Fat: 0g, Sodium: 540mg Red Flag: Yes, you read that right: this sandwich is just 70 calories. But that's because it's just turkey in a lettuce wrap. SO while it is very basic, it's the cleanest Jimmy John's menu option. 17. KFC Kentucky Grilled Chicken Breast with Sweet Kernel Corn and Green Beans Calories: 310, Fat: 8g, Sat Fat: 2g, Sodium: 1,010mg Red Flag: The KFC Famous Bowl combines crispy chicken tenders, sweet corn, mashed potatoes, and shredded cheese —there’s also 710 calories, 34g fat, and 2310mg sodium. Order the snack size, which contains one third of the sodium, instead. 18. LONG JOHN SILVER’S Seasoned Grilled Salmon Taco Calories: 180, Fat: 4g, Sat Fat: 1g, Sodium: 580mg Red Flag: A grilled seafood entree is always a smart and healthy choice, especially because anything that is deep-fried will bring on a big dose of fat. The salmon isn't breaded and fried, so you don't have to worry about those extra calories and fat, and you can go ahead and two of these tacos! 19. McDONALD’S Egg White Delight McMuffin Calories: 260, Fat: 8g, Sat Fat: 4.5g, Sodium: 750mg Grilled Honey Mustard Chicken Snack Wrap Calories: 340, Fat: 8g, Sat Fat: 3.5, Sodium: 650mg Red Flag: McDonald’s offers several healthy breakfast options, but the Big Breakfast with Hotcakes—with 1350 calories, 65g fat, 25g saturated fat, and 2100mg sodium—is not one of them. Go for the Egg White Delight McMuffin instead. 20. PANDA EXPRESS Broccoli Beef Calories: 150, Fat: 7g, Sat Fat: 1.5g, Sodium: 520mg Thai Cashew Chicken Breast Calories: 220, Fat: 11g, Sat Fat: 2g, Sodium: 600mg Red Flag: Watch out for sneaky sodium offenders at Panda Express—one extra packet of soy sauce packs 375mg sodium and a single side of Mixed Vegetables has 540mg sodium. 21. PANERA BREAD Half Roasted Turkey & Avocado BLT on Sourdough Calories: 270, Fat: 11g, Sat Fat: 2g, Sodium: 480mg Ancient Grains & Arugula Salad with Chicken (no dressing) Calories: 400, Fat: 14g, Sat Fat: 3g, Sodium: 290mg Red Flag: Panera’s Broth Bowls are low in calories and fat, but you may want to avoid them if you’re watching sodium—the Lentil Quinoa Bowl with Chicken packs nearly 1400mg. If you’re craving something steamy and comforting, you’re probably better off with a cup of hot tea. 22. PAPA JOHN’S PIZZA 2 Slices Medium Original Crust Chicken & Veggie (Lighter Choice) Pizza Calories: 400, Fat: 10g, Sat Fat: 3g, Sodium: 860mg Red Flag: Add one container of Papa John’s Special Garlic Sauce to your order—and you’ll also add 17g fat and 3g saturated fat to your meal. If you’re ordering delivery at home, skip the sauce and drizzle your own balsamic vinegar over top for an extra splash of flavor.
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