These Are the 12 Best Fast Food Recipes, According to Registered Dietitians

You don’t seem to associate fast food with high fiber foods. Instead, your mind may wander to foods that taste good (at the time) but aren’t the most nutritious because they’re high in calories, salt, and fat. However, two things may be true: While many drive-thru dishes are high in trans and saturated fat and sodium and can add to your calorie intake in excess, there are foods that are high in fiber.

Checking out the options online before going to another can help you increase your fiber intake, especially if you choose to eat fast food (because the cravings are real) or you have no choice because of traffic and other snafus.

“Many fast food restaurants offer high-fiber options, and familiarizing yourself with nutritious foods empowers you to make healthy choices,” he says. Nicholas Rush, RDnutritionist to Fay.

Additionally, having more fiber in your stomach can help. Research shows that most Americans consume only 17 grams of fiber each day, which is below the recommended value. Rush and other registered dietitians evaluated how much fiber you should be getting. Next, they dug up their favorite high-fiber foods from different chains to make things out of order.

Related: If You Eat This For Dinner, You’ll Keep Burning Calories All Night

How Much Fiber Do You Need?

Daily fiber intake recommendations are not one-size-fits-all. Like Starbucks, personalization and customization is key based on specifics. “The recommended intake of fiber will vary by age and sex,” it says Eliza Whitaker, MS, RDNregistered dietitian and clinical nutrition consultant at Dietitian Insights

Whitaker points to the USDA’s Dietary Guidelines for Americans, which recommends:

• Women aged 19-30 eat 28 grams

• Women aged 31-50 eat 25 grams

• Women age 50+ consume 22 grams

• Men aged 19-30 eat 34 grams

• Men aged 31-50 eat 31 grams

• Men age 50+ eat 28 grams

Fiber is an important part of proper nutrition. “Fiber slows down digestion, which can help prevent post-meal blood sugar spikes and keep you feeling fuller longer, which may help with weight management,” Whitaker says. “Fiber also adds bulk to stool, reduces constipation and feeds healthy bacteria in the large intestine, promoting gut health.”

Related: 7 Things That Happen to Your Body When You Don’t Eat Enough Vegetables

The 12 Most Popular Choices for High-Fiber Fast Foods, According to RDs

1. Starbucks spinach, feta & egg white wrap

Nutrition (on order)

• 3 grams of fiber

• 290 calories

• 8 grams of fat

• 20 grams of protein

• 840 mg of sodium

Credits: Dr. Chris Mohr, Ph.D., RD, fitness and nutrition consultant for Fortune Recommends Health, likes that this order from Starbucks’ menu provides an opportunity for satiety (fiber and protein). Fiber comes from whole grains and spinach.

Problems: Dr. Mohr is high in sodium, which can contribute to health issues like high blood pressure. The American Heart Association recommends consuming a maximum of 2,300 mg of sodium per day (but 1,500 mg).

2. Starbucks chickpea bites & avocado protein box

Nutrition (on order)

• 13 grams of fiber

• 560 calories

• 37 grams of fat

• 15 grams of protein

• 710 mg of sodium

Benefits: Protein can get top billing in the name of this item from the ubiquitous coffee chain — and it stands out at Rush. However, he also highlights 13 grams of fiber has.

Problems: Like the spinach and feta wrap, the chickpea and avocado protein box is high in sodium.

3. Panera Mediterranean veggie sandwich on tomato basil bread

Nutrition (on order)

• 6 grams of fiber

• 500 calories

• 14 grams of fat

• 18 grams of protein

• 1,310 mg of sodium

Benefits: Rush says this Panera dish is a good source of fiber and fewer calories than many fast food brands.

Problems: Rush generally likes to see more protein in a meal than 18 grams. Also? According to the AHA, check your sodium intake, which is almost the entire recommended value for the day.

4. Taco Bell power menu bowl

Nutrition (on order)

• 8 grams of fiber

• 460 calories

• 21 grams of fat

• 26 grams of protein

• 1,230 mg of sodium

Benefits: This dish is a good source of fiber, contains protein like beans and chicken, and is affordable, Rush notes.

Bad: High-fat content (which can go up with certain add-ons) doesn’t pass Vibe Rush’s test.

5. Subway Veggie Delite Salad

Nutrition (ordered without protein add-ons)

• 4 grams of fiber

• 50 calories

• 1 gram of fat

• 3 grams of protein

• 75 mg of sodium

Benefits: This “everything-but-the-bread” salad has people turning their favorite sandwiches into a salad. While bread can add fiber, veggie salad products, like lettuce and tomatoes, provide more, Dr. Mohr says. He also likes that it is a low calorie option.

Problems: “The fiber content really depends on which vegetables you choose and how many vegetables you choose, and they contain less protein,” Dr. Mohr says.

6. Chipotle burrito bowl with brown rice, black beans, fajita veggies and salsa

Nutrition (on order)

• 17 grams of fiber

• 385 calories

• 8 grams of fat

• 13 grams of protein

Benefits: Rush praises Chipotle’s burrito bowl, which allows diners to include fiber-rich foods like brown rice, black beans, and veggies over low-fiber alternatives (like brown rice white).

Problems: Eating ham with toppings and add-ons can add extra calories and fat.

7. Subway marinara salad

Nutrition (on order)

• 6 grams of fiber

• 300 calories

• 790 mg of sodium

Benefits: Whitaker says this versatile dish gets plenty of fiber from lettuce, spinach, tomatoes, green peppers, olives and cucumbers. The low calorie nature also appeals to him.

Problems: It has a lot of sodium.

8. Chick-fil-Cool Package

Nutrition (on order)

• 14 grams of fiber

• 660 calories

• 45 grams of fat

• 42 grams of protein

• 1,420 mg of sodium

Benefits: “Lettuce and whole wheat flour are the main contributors to fiber,” says Whitaker. “You can also take a cup of fruit to add two grams of fiber.” Whitaker also emphasizes protein content.

Problems: It’s almost your portion for daily sodium.

9. Starbucks rolled & steel-cut oatmeal

Nutrition (on order)

• 4 grams of fiber

• 160 calories

• 45 grams of fat

• 2.5 grams of protein

• 125 mg of sodium

Benefits: Make your morning coffee a high-fiber breakfast. “This oatmeal is low in sodium, fat, and has no added sugar, making it a great fast food option,” says Whitaker. “Top your oatmeal with blueberries for extra fiber.”

Problems: Whitaker doesn’t list any, but the dish’s sub-200-calorie nature and low protein count can make you reach for a light breakfast despite the fiber.

10. Subway sandwich

Feed (in 6-inch order)

• 4 grams of fiber

• 1,520 mg of sodium

Benefits: “The Subway Club sandwich is served on multigrain bread with lettuce, tomato and red onion, all contributing to the 4 grams of fiber found in each 6-inch sandwich. “You can increase fiber even more by adding more vegetables.”

Problems: The sodium content exceeds the AHA recommendation.

11. Chipotle salad with chicken, pinto beans, guacamole, fresh tomato salsa, grilled, fajita veggies and Chipotle-honey vinaigrette.

Nutrition (in order with dressing on the side)

• 21 grams of fiber

• 890 calories

• 48 grams of fat

• 47 grams of protein

• 2,770 mg of sodium

Benefits: High fiber is eye catching.

Problems: “It’s also very high in sodium,” Whitaker warns. “Avoid other sources of sodium when enjoying this salad, and don’t choose this salad regularly.

12. Just a balsamic or avocado salad

Nutrition (on order)

• 8 grams of fiber

• 360 calories

• 17 grams of fat

• 35 grams of protein

• 270 mg of sodium

Benefits: Rush likes this option to include lots of veggies, like romaine lettuce, tomatoes and avocado, as well as protein and healthy fats.

Problems: “A bargain,” Rush says. Of course, About $15, it’s not exactly a dollar citizen.

The following:

Related: ‘I’m a Registered Dietitian, and This Is My High-Protein Recipe at Chick-fil-A’

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