30 Healthy Takeout and Dine-In Options from Popular Chain Restaurants

Grilled chicken breast is always a safe order, and Applebee's is no exception. The entree comes with mashed potatoes and broccoli, but if you want to cut down on the carbs, save half of the potatoes and ask for a to-go box — then you'll have some to enjoy the next day! Like most restaurant dishes, this one is heavy on the sodium (almost 80% of your daily value), so drink plenty of water, too. 

Grilled Chicken Breast
Calories: 550, Fat: 22g, Sat Fat: 8g, Sodium: 17700mg

Red Flag: Salads on Applebee's menu may sound healthier, but many of them contain a lot of calories and sodium. One option, the Oriental Grilled Chicken Salad, packs in 1,450 calories and 2,150 mg sodium. 

The Classic Roast Beef sandwich, Arby’s signature sandwich, is surprisingly low in fat and sodium. Pair it with a chopped side salad or “snack size” curly fries. You’ll also find healthier kids’ sides, such as applesauce.

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.

You may have to skip the pastries at Au Bon Pain, but luckily there are plenty of healthier sandwiches, salads, soups, breakfast offerings, and more. You can also find a solid selection of wholesome sides such as fresh grapes, watermelon, fruit cups, and hard-boiled eggs to round out your meal.

Egg Whites and Cheddar on Skinny Wheat Bagel
Cal: 210, Fat: 7g, Sat Fat: 4.5g, Sodium: 490mg

Napa Chicken with Avocado Wrap
Calories: 590, Fat: 24g, Sat Fat: 4g, Sodium: 790mg

Red Flag: The Caprese with Chicken Sandwich sounds like a solid choice, but not when you crunch the numbers—with 640 calories, 25g fat, 11g of saturated fat, and 1,230mg sodium, it’s one of the unhealthiest sandwiches on the menu.

Burger King surprised us with several passable offerings on their menu. You’ll find oatmeal for breakfast, a veggie burger from MorningStar Farms, and a smaller, “value” size for side items like French fries and onion rings. If you want a burger, go for the Whopper Jr., which contains one patty instead of the standard two.

Whopper Jr. Sandwich
Calories: 340, Fat: 18g, Sat Fat: 5g, Sodium: 570mg

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.   

Finding a passable pasta dish at Carrabba’s is tough, due to huge portion sizes, rich sauces, and loads of cheese in the majority of options. Your best bet? Order a simple grilled chicken entree or split the Mezzaluna—this ravioli pasta dish with creamy tomato sauce posts the best numbers nutritionally. On the side, choose simple offerings such as Plain Freshly Steamed Broccoli.

Half-Portion Mezzaluna Pasta
Calories: 365, Fat: 19g, Sat Fat: 10.5g, Sodium: 805mg

Tuscan Grilled Chicken
Calories: 320, Fat: 6g, Sat Fat: 2.5g, Sodium: 520mg

Red Flag: A pasta dish made  with whole grain spaghetti isn’t necessarily healthier. The Fettuccine Weesie with Whole Grain Spaghetti has a whopping 1990 calories, 139g fat, 80g saturated fat, and 2310mg sodium, and puts you well over your daily limits for every category.

With plenty of grilled chicken options for breakfast, lunch, or dinner, Chick-Fil-A gives you several ways to save on calories, fat, and sodium. For a smart side, skip the signature waffle fries and order the fresh fruit cup—you’ll find high-quality offerings like green apple, strawberries, blueberries, and mandarin oranges.

Grilled Chicken Sandwich
Cal: 380, Fat: 11g, Sat Fat: 2g, Sodium: 755mg

Greek Yogurt Parfait
Calories: 270, Fat: 9g, Sat Fat: 3.5g, Sodium: 80g

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.

If you’ve seen the size of Chipotle’s burrito (the flour tortilla alone has 320 calories and 600mg of sodium!), then we don’t need to explain why it’s an unhealthy choice. The tacos are a smaller portion and they also give you the option of using healthier corn tortillas. We also suggest trying the Kid’s Build-Your-Own Tacos, which includes two tacos and a side of chips or fruit.   

Chicken Tacos with 3 Crispy Corn Tortillas, Roasted Chili-Corn Salsa, & Lettuce
Cal: 465, Fat: 18g, Sat Fat: 4g, Sodium: 640mg

Vegetarian Burrito Bowl with Brown Rice, Black Beans, Fajita Vegetables, Lettuce, & Roasted Chili-Corn Salsa
Calories: 425, Fat: 9g, Sat Fat: 1g, Sodium: 730mg

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.

DQ’s signature Blizzard treats pack a ton of sugar (many of the larger sizes have over 100 grams!), so stick with the "mini" size for your sweet cravings. If you aren't attached to a Blizzard, try a slice of Treatzza Pizza, a candy-topped cookie cake that has significantly less sugar.

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.

Like many casual dining restaurants, sodium is the main culprit at Denny’s. There is, however, a good variety of veggies and grains on the menu such as broccoli, sweet corn, steamed squash, and whole grain rice. We also like the FitSlam Breakfast, with scrambled egg whites, spinach, and tomatoes.

Fit Slam Breakfast
Calories: 450, Fat: 12g, Sat Fat: 2.5g, Sodium: 860mg

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 the dish.

When ordering from Domino’s—or any pizza delivery joint—building your own pizza is an easy way to make your pizza healthier. Choose toppings like mushrooms, spinach, green peppers, and onions, and opt for “light cheese” to help slash calories, fat, and sodium.

2 Slices Pacific Veggie (Small with Hand Tossed Crust)
Calories: 440, Fat: 18g, Sat Fat: 9g, Sodium: 840mg

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.

Hardee’s offers a “Better for You” section on their menu with low-carb, low-fat, vegetarian, and gluten-sensitive options, but beware of sodium offenders here. To reduce sodium counts on burgers and other sandwiches, ask for mustard instead of ketchup. To decrease calories and fat, simply hold the mayo.

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 1400 calories, 97g fat, 35g saturated fat, and 2780mg sodium. That's nearly two days worth of saturated fat on a 1600-calorie diet! 

There are limited options for healthier burger options on Jack in the Box’s menu, but we did find two surprisingly solid options. First, a solid burger alternative—the Chicken Fajita Pita (make sure to hold the sodium-laden salsa), and second, a sweet, lower-sugar treat from Chiquita.

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: At 1030 calories, 71g fat, 23g sat fat and 2400 mg sodium, the Sirloin Cheeseburger with Bacon is one you should steer clear from. 

KFC’s signature offering—fried chicken—isn’t the healthiest option on the menu, but are you really surprised? The Kentucky Grilled Chicken, on the other hand, is lower in calories, fat, and sodium (remove the skin first for even more savings). For sides, choose simple vegetables such as green beans, corn, or a house side salad.

Kentucky Grilled Chicken Breast
Calories: 210, Fat: 7g, Sat Fat: 2g, Sodium: 710mg

Red Flag: The KFC Famous Bowl combines crispy chicken tenders, sweet corn, mashed potatoes, and shredded cheese—there’s also 740 calories, 35g fat, and 2350mg sodium. Order the snack size, which contains one third of the sodium, instead.

Simple options, like a single hamburger are not the most exciting, but they tend to look the best in terms of calories, fat, and sodium. Snack Wraps are better choices than the burgers, but their smaller size may leave you hungry afterwards. We’re happy to see a selection of healthier sides, such as apple slices, strawberry yogurt, and a side salad.

Egg McMuffin
Calories: 310, Fat: 13g, Sat Fat: 6g, Sodium: 770mg

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 McMuffin instead. 

Moe’s expansive menu can be tricky to navigate, but a few simple tricks can help keep nutrition in check. The “Junior” size burrito trades a 12-inch tortilla for a 10-inch tortilla, and saves you about 100 calories in the process.

Chicken Salad with Black Beans, Corn Pico & Guacamole (no dressing, no tortilla shell)
Calories: 368, Fat: 13g, Sat Fat: 3g, Sodium: 875mg

Kids Chicken Burrito with Corn Tortilla, Black Beans, Cheese, Pico de Gallo & Shredded Lettuce
Calories: 273, Fat: 18g, Sat Fat: 7g, Sodium: 548mg

Red Flag: Moe’s includes an order of chips and salsa with every order—and while we love freebies, keep in mind the extra calories, fat, and sodium they’ll add to your meal. One full serving of chips alone has 390 calories, 21g fat, and 198mg sodium.

Glance at the nutrition of Olive Garden’s pasta dishes, and you’ll struggle to find anything healthy. (We definitely did—we could only find one passable pasta dish on the entire menu!) The main culprit, however, is the restaurant's massive portion sizes for just about everything on the menu. Get out alive by splitting a pasta dish with a friend, or by eating half and taking the rest home.

Gluten-Free Rotini with Marinara Sauce
Calories: 530, Fat: 12g, Sat Fat: 0.5g, Sodium: 1530mg

Famous House Salad with Low-Fat Italian Dressing
Calories: 100, Fat: 4g, Sat Fat: 0g, Sodium: 660mg

Red Flag: Olive Garden may be known for its garlicky breadsticks, but try to limit yourself to just one. Just one breadstick has 140 calories, 2.5g fat, and 460mg sodium—all of which can add up quickly over the course of a meal.

You probably know that the Bloomin’ Onion is a nutritional trainwreck—it has 155g fat and 3840mg sodium! Luckily, there are plenty of ways to build a healthier meal at Outback Steakhouse. Try choosing smaller portions of the restaurant’s simply grilled steaks or chicken, then pairing with a side salad or steamed vegetable side.

Outback Center-Cut Sirloin, 6 oz.
Calories: 210, Fat: 7g, Sat Fat: 3g, Sodium: 520mg

Grilled Chicken on the Barbie, 5 oz. with Seasonal Mixed Vegetables
Calories: 510, Fat: 16g, Sat Fat: 5.5g, Sodium: 1040mg

Red Flag: Outback’s Bloomin’ Burger is as unhealthy as its similarly-named appetizer, packing 1076 calories, 77g fat, and 33g saturated fat (no, thank you). Instead, dress up a 6 oz. sirloin steak with sides such as asparagus and a baked sweet potato.

Look for Panda Express’ “Wok Smart” icon on their menu, which signifies entrees that are 300 calories or less. It’s best to use this as a guideline, however, as several of the selections clock in at over 1000mg sodium per serving.

Broccoli Beef
Calories: 150, Fat: 7g, Sat Fat: 1.5g, Sodium: 520mg

String Bean Chicken Breast
Calories: 190, Fat: 9g, Sat Fat: 2g, Sodium: 590mg

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.

Panera has plenty of healthier sandwiches, salads, several soups, and sides for breakfast, lunch, and dinner. A general rule of thumb is to order the half size, whether it’s a sandwich or salad. Keep in mind that the default side is a bag of potato chips—but you can always request a piece of fresh fruit instead.

Mediterranean Veggie on Tomato Basil - Half
Calories: 340, Fat: 7g, Sat Fat: 2g, Sodium: 800mg

Asian Sesame Salad with Chicken (no dressing) - Half
Calories: 200, Fat: 11g, Sat Fat: 1.5g, Sodium: 400mg

Red Flag: You may want to avoid Panera's soups if you're watching the sodium —a bowl of Broccoli Cheddar Soup has more than 1300mg. If you’re craving something steamy and comforting, you’re probably better off with a cup of hot tea.

We recommend opting for veggies over meats and avoiding the stuffed crusts. Order a small- or medium-sized pizza with these guidelines, and you can generally enjoy a slice or two without worry.

2 Slices Medium Garden Fresh Pizza with Original Crust
Calories: 400, Fat: 7g, Sat Fat: 4g, Sodium: 480mg

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.

Managing your sodium intake is downright difficult if you’re dining at this popular Asian restaurant, but there are several tricks for a healthier meal. First, choose lunch portions instead of dinner portions, as they’re all lower in calories, fat, and sodium. Second, split appetizers with friends if possible. Even the lettuce wraps, which sound harmless, pack a load of calories and sodium if you consume the entire order yourself.  

Buddha’s Feast (steamed)
Calories: 200, Fat: 3g, Sat Fat: 0g, Sodium: 250mg

Egg Drop Soup (cup)
Calories: 40, Fat: 1g, Sat Fat: 0g, Sodium: 560mg

Red Flag: The Crispy Honey Chicken is satisfying and tasty, but the nutrition speaks otherwise—a dinner portion has 1420 calories, 68g fat, 10g saturated fat, and 1060mg sodium. Opt for the smaller lunch portion instead.

When ordering from Pizza Hut, set yourself up for success by selecting the healthiest pizza crust. The Thin ‘N Crispy crust is lowest in calories and fat, while the Hand-Tossed Crust is the lowest in sodium. Pizza Hut also offers a gluten-free crust from Udi’s, which is lower than both options in calories, fat, and sodium.

2 Slices Medium Veggie Lover’s Pizza with Thin ‘N Crispy Crust
Calories: 360, Fat: 12g, Sat Fat: 6g, Sodium: 1060mg

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).

This London-based chain offers a selection of grab-and-go sandwiches and wraps, but the breakfast menu is why you’ll want to visit. Start your day with steel-cut oatmeal, muesli, and breakfast “pots” filled with whole grains, greens, eggs, and more. You’ll also find plenty of fresh fruit options to pair with breakfast or lunch.

Blueberry Yogurt Pot
Calories: 130, Fat: 5g, Sat Fat:3g, Sodium: 50mg

Chicken Avocado Salad with Lemon Vinaigrette
Calories: 540, Fat: 39g, Sat Fat: 5g, Sodium: 770mg

Red Flag: Pret’s spins on mac and cheese sound tasty, but the majority are high in fat and loaded with sodium.

While seafood can often be synonymous with healthier food, Red Lobster’s offerings don’t quite meet this standard. Many of the restaurant’s seafood dishes are deep-fried, baked with cheese, or served in buttery, creamy sauces. A smarter choice is the simply-prepared “Today’s Fresh Fish” option.

Perfectly Grilled Rainbow Trout
Calories: 490, Fat: 22g, Sat Fat: 4.5g, Sodium: 170mg

Red Flag: The Cheddar Bay Biscuits are delicious, so indulge in one—but consider stopping after that. Each biscuit contains 160 calories, 10g fat, 3g saturated fat, and 380mg sodium, all of which add up when you add a main course dish to the meal.

Many of Starbucks’ blended coffee drinks—including the notorious pumpkin spice beverage—are loaded with sugar. Choose a simple espresso drink such as an Americano or a basic latte, and request nonfat milk to cut out fat.

Egg White and Roasted Red Pepper Egg Bites
Calories: 170, Fat: 8g, Sat Fat: 5g, Sodium: 470mg

Tall Café Latte with Nonfat Milk
Calories: 100, Fat: 0g, Sat Fat: 0g, Sodium: 120mg

Red Flag: Be careful when requesting a flavored syrup—a single pump adds 5g sugar to your coffee drink! 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 affecting the flavor.

When eating at Subway, your healthiest options are basic 6-inch subs (avoid anything with the word "footlong" in the name). The type of bread makes a difference—9-Grain Wheat bread or 9-Grain Honey Oat bread are solid choices. When adding cheese, ask for sprinkled grated Parmesan to save the most on calories, fat, and sodium. Lastly, for a sweet fix, try apple slices or an oatmeal raisin cookie (limit yourself to just one—the sugar content is on the higher side).

6" Veggie Delight on 9-Grain Wheat
Calories: 200, Fat: 2g, Sat Fat: 0g, Sodium: 320mg

6" Turkey Breast on 9-Grain Wheat with Lettuce, Tomatoes, Onion, Green Peppers & Cucumbers
Calories: 260, Fat: 3g, Sat Fat: 0.5g, Sodium: 790mg

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.

For healthier options at Taco Bell, try ordering from the “Fresco” menu. Every item is under 10g fat and has 350 calories or less. If you’re watching sodium, stick to the soft tacos from this menu. Here’s another trick to lighten your meal: request “Fresco-style” when ordering any taco and burrito to swap out mayo-based sauces, cheese, sour cream, and guacamole for healthier pico de gallo.

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 Stuffed 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.

You'll struggle to find anything healthy on TGI Friday's appetizer-heavy menu. From wings to loaded potato skins to flatbreads, nearly every option is loaded with calories, fat, and sodium. If you have no other dining options, share one app with a group, and choose a lighter main dish such as the Simply Grilled Salmon (hold the Parmesan Butter) or the Bruschetta Chicken Pasta (half portion). Neither are perfect choices nutritionally, but you won't derail your diet with either.

House Salad with 1 Breadstick (no dressing)
Calories: 280, Fat: 11g, Sat Fat: 3.5g, Sodium: 550mg

Tortilla Soup (available on select days)
Calories: 210, Fat: 6g, Sat Fat: 2.5g, Sodium: 670mg

Red Flag: TGI Friday’s offers 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)!

This Canada-based bakery cafe, which also has hundreds of locations in the U.S., is known for its doughnuts and other sweets. Avoid a sugar bomb by ordering Timbits, Tim Horton’s version of doughnut holes—each one on the menu has between 4 and 6g sugar.

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.

If you're craving one of Wendy’s signature frozen desserts, here's good news—the “Junior” size contains a good amount sugar, but it’s nearly half the amount as the “Regular” size. When ordering a burger or chicken sandwich, pair it with healthier sides such as apple slices, a small cup of chili, or a garden side salad.

Grilled Chicken Sandwich
Calories: 350, Fat: 8g, Sat Fat: 1.5g, Sodium: 850mg

Jr. Vanilla Frosty
Calories: 190, Fat: 5g, Sat Fat: 3g, Sugar: 27g

Red Flag: With 960 calories, 62g fat, 24g saturated fat, and 1870mg sodium, Wendy’s Baconator 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).