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Home , Au Bon Pain, Boston Market, Rice burger, Tim Hortons

1. ARBY’S Classic Roast Beef 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. Egg Whites and Cheddar on Skinny 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 on the menu.

3. MARKET Regular Turkey Breast Cal: 200, Fat: 9g, Sat Fat: 0g, Sodium: 710mg 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, ’s Rotisserie Chicken Pot Pie looks like a relatively harmless indulgence. However, the rest of the numbers tell a diferent story—with 102g fat, 41g saturated fat, and 1,780mg sodium, you’re better of splitting one pie between four of your friends. 4. Jr. Sandwich Calories: 310, Fat: 18g, Sat Fat: 5g, Sodium: 390mg (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 favor, stick to condiments lower in calories and fat, such as ketchup or mustard.

5. CARL’S JR Double 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 faxseed fatbread 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 favorful.

8. 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 ofers 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 of of the dish. 10. DOMINO’S PIZZA 2 Slices Pacifc Veggie (Small with Hand Tossed Crust) Calories: 420, Fat: 16g, Sat Fat: 7g, Sodium: 860mg Red Flag: The biggest fat and sodium ofenders 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. 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 Calories: 250, Fat: 9g, Sat Fat: 3.5g, Sodium: 570mg Red Flag: The Monster Thickburger has two 1/3-pound beef 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 fx 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. 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 ofender, 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. 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 McMufn 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 ofers 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 McMufn instead. 20. 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 ofenders at Panda Express—one extra packet of soy sauce packs 375mg sodium and a single side of Mixed Vegetables has 540mg sodium.

21. 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 of 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 favor. 23. 2 Slices Medium Veggie Lover’s Pizza with Thin ‘N Crispy Crust Calories: 340, Fat: 12g, Sat Fat: 5g, Sodium: 880mg Red Flag: Building your own pizza gives your more control over what you’re eating, but make sure to choose your toppings wisely—especially when it comes to meat. A topping of meatballs (4g fat and 1.5g saturated fat) is a better choice than a topping of beef (10g fat and 4.5g saturated fat).

24. Loaded Chicken Wrap Calories: 310, Fat: 12g, Sat Fat: 5g, Sodium: 790mg Red Flag: This wrap is the best of both worlds: fried chicken and the chain's signature Red Beans & Rice all rolled into one. In fact, it's hard to believe that it contains a mere 310 calories while packing in 14 grams of protein and 3 grams of satiating fber.

25. Skinny TKY Sandwich on Multigrain Bread Calories: 300, Fat: 7g, Sat Fat: 3g, Sodium: 870mg Red Flag: It comes with a side of soup (garden vegetable) for an additional 70 calories for a cup, making for a nutritious, healthy meal. 26. 4” Turkey, Ranch, and Swiss with Lettuce, Onions, and Tomato Calories: 350, Fat: 13g, Sat Fat: 4g, Sodium: 930mg Small Chili (w/ 2 crackers) Calories: 185, Fat: 5.5g, Sat Fat: 1.5g, Sodium: 635mg Red Flag: The Southwest Chicken with Guacamole sub may sound harmless, but an 8" size has 860 calories, 45g fat, 12g saturated fat, and 2000mg sodium. (That's nearly an entire day's worth of fat, saturated fat, and sodium!) The 4” Baja Chicken sub isn’t a perfect substitute, but it’s a much safer bet, especially if you hold the chipotle mayo.

27. NY Cheese Pizza Slice Calories: 430, Fat: 15g, Sat Fat: 7g, Sodium: 970mg Red Flag: While ordering a simple garden salad is truly the best way to go, if you're coming to Sbarro, you're most likely in the mood for some pizza. The classic cheese slice is your best bet as it is the slice lowest in calories and sodium.

28. SONIC Classic Grilled Chicken Sandwich Calories: 470, Fat: 22g, Sat Fat: 4g, Sodium: 1,340mg Red Flag: A soft ciabatta bun and breaded chicken join together with a host of veggies and light mayo to create this favorful diet-friendly order. Not many other options besides that. 29. Spinach & Feta Breakfast Wrap Calories: 290, Fat: 10g, Sat Fat: 3.5g, Sodium: 830mg Tall Cafe with Nonfat Milk Calories: 100, Fat: 0g, Sat Fat: 0g, Sodium: 120mg Red Flag: Be careful when requesting a favored syrup—a single pump adds 5g sugar to your cofee ! For a Grande size, the standard amount of syrup pumps is four, or an additional 20g sugar. Sticking to a single pump of syrup will still add plenty of sweetness while not afecting the favor.

30. 6" Turkey Breast on 9-Grain Wheat with Lettuce, Tomatoes, Onion, Green Peppers & Cucumbers Calories: 280, Fat: 3.5g, Sat Fat: 1g, Sodium: 670mg Red Flag: The 6" Chicken & Bacon Ranch Melt sub is as unhealthy as it sounds (610 calories, 30g fat, 10g saturated fat, and 1290mg sodium)—try the 6” Rotisserie Style Chicken sub (350 calories, 6g fat, 1.5g sat fat, 660mg sodium) from the lighter “Fresh Fit” menu instead.

31. Fresco Soft Taco with Shredded Chicken Calories: 150, Fat: 6g, Sat Fat: 2g, Sodium: 440mg Chips & Pico de Gallo Calories: 170, Fat: 8g, Sat Fat: 0.5g, Sodium: 180mg Red Flag: Taco Bell’s XXL Grilled Stufed Burrito with Beef has 860 calories, 41g fat, 14g saturated fat, and 2,200mg sodium. The Fresco Burrito Supreme with Chicken is a better choice (340 calories, 8g fat, 2.5g sat fat, 1080mg sodium)—but the sodium is still on the high side. 32. TGI FRIDAY’S House Salad with 1 Breadstick (no dressing) Calories: 210, Fat: 7g, Sat Fat: 3g, Sodium: 280mg Tortilla Soup (available on select days) Calories: 230, Fat: 8g, Sat Fat: 2.5g, Sodium: 690mg Red Flag: TGI Friday’s ofers half-portions of pasta dishes on their menu—and while they may sound healthier, the savings in calories, fat, and sodium really aren’t that great. A half-portion of Chicken Bruschetta Pasta (25g fat), isn’t much better than the full portion (35g fat)!

33. 3 Honey Dip Timbits Calories: 135, Fat: 3g, Sat Fat: 1.5g, Sodium: 90mg, Sugar: 12g Red Flag: One Old-Fashion Glazed Donut has 270 calories, 10g fat, 5g saturated fat, and a whopping 23g sugar. Skip the sugar crash by ordering three Old-Fashion Plain Timbits, which have 150 calories, 7g fat, 3g saturated fat, and 6g sugar.

34. WENDY’S Grilled Chicken Wrap Calories: 270, Fat: 10g, Sat Fat: 3.5g, Sodium: 730mg Jr. Frosty Calories: 190, Fat: 4.5g, Sat Fat: 3g, Sugar: 27g Red Flag: With 960 calories, 62g fat, 24g saturated fat, and 1870mg sodium, Wendy’s burger is clearly an unhealthy choice—not to mention it also contains nearly a day and a half’s worth of saturated fat. Instead, try the Jr. Hamburger (240 calories, 10g fat, 3.5g saturated fat, 550mg sodium). 35. Garden Salad with Grilled Chicken Calories: 290, Fat: 12g, Sat Fat: 7g, Sodium: 810mg Red Flag: This is one time where you don't really need to get a burger! The garden salad with grilled chicken is a low-cal option that is packed with protein.

36. WHITE CASTLE The Original Calories: 140, Fat: 7g, Sat Fat: 2.5g, Sodium: 380mg Red Flag: You can never go wrong with a classic menu choice and that is White Castle's Original Slider. The mini burger features a 100 percent beef inside a signature bun and overall makes for the best option if you're trying to watch your fat and sodium intake.