Fast Food Facts: Calories and Fat

Popular Restaurant & Fast Food Choices

“The Calorie Counter”

Blossom Paravattil

May 2013

Fast Food Facts (download pdf)

Let’s face it:   With so much to do, it’s hard to eat right on the go. And no matter how compelling you found the movies Fast Food Nation or Super Size Me, you sometimes find yourself making the occasional purchase at the nearest Wendy’s. While avoiding fast food may be the wisest and most health-conscious option, it may not be the most realistic.

With so many Americans being obese, President Obama signed a new law into the health care reform bill that requires every big restaurant chain (more than 20 stores) to post calorie information on every menu and drive-thru sign, as well as the amount of calories a healthy person should eat.[1] The FDA is currently working on implementing this law. The law also requires vending machines to have nutritional information on them. 

How many calories should I be consuming a day?

The United States Department of Agriculture (USDA) has recommended dietary guidelines that include the number of calories you should consume a day, depending on your age, level of activity, and whether you are a man or woman.  The chart below will help you find out how many calories you should be getting. If you regularly consume more than the recommended amount, you will gain weight.

Recommended Daily Calorie Intake by Gender and Age based on Activity Level

Activity Level

Gender

Age (years)

Sedentary

Moderately Active

Active

Child

2-3

1,000

1,000-1,400

1,000-1,400

Female

4-8
9-13
14-18
19-30
31-50
51+

1,200
1,600
1,800
2,000
1,800
1,600

1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800

1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200

Male

4-8
9-13
14-18
19-30
31-50
51+

1,400
1,800
2,200
2,400
2,200
2,000

1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400

1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800

                                    Source: HHS/USDA Dietary Guidelines for Americans, 2005 [2]

Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.  Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages. So, we, at NRC for Women & Families, give you the skinny on a variety of menu choices offered by some of the most popular fast food chains. Take a look- you may be surprised!

 

Fast Foods by Category:

Pizza: Calories Fat
California Pizza Kitchen Original BBQ Chicken (whole pizza) 1136 19 grams
Domino’s Medium Ultimate Deep Dish EXtravaganZZa Feast, 1 slice 12″ 320 16 grams
Domino’s Cheese, 1 slice 12″ 210 8 grams
Papa John’s Garden Fresh on Original Crust, 1 slice 12″ 200 7 grams
Papa John’s Spinach Alfredo on Original Crust, 1 slice 12″ 210 8 grams
Pizza Hut Thin n’ Crispy, Pepperoni, 1 slice 12′ 200 9 grams
Pizza Hut Fit n’ Delicious Pizzawith Green Pepper, Red Onion, and Diced Tomato, 1 slice 150 4 grams
Hamburgers: Calories Fat
Burger King Whopper (with cheese) 770 48 grams
Five Guys (with cheese) 610 34 grams
McDonald’s Quarter Pound with cheese 510 26 grams
Wendy’s ¼ Pound Single Hamburger 470 21 grams
Chicken Strips: Calories Fat
Burger King 8 Piece Chicken Tenders 360 21 grams
McDonalds Chicken Selects Premium Breast Strips (5) 660 40 grams
Wendy’s 10 Piece Chicken Nuggets 450 29 grams
French Fries: Calories Fat
Burger King Medium Fries 440 22 grams
Five Guys 310 15 grams
McDonald’s Medium Fries 380 19 grams
Wendy’s Medium Fries 410 19 grams
Burritos:  Calories Fat
Baja Fresh Chicken Burrito Ultimo 880 36 grams
Baja Fresh Bean and Cheese Burrito 840 33 grams
Chipotle Chicken (with rice, beans, sour cream and cheese) 950 37 grams
Taco Bell Burrito Supreme, Chicken 390 12 grams
Sandwiches: Calories Fat
Burger King Tender Grill Chicken (no mayo) 410 7 grams
McDonald’s Premium Grilled Chicken Classic 420 10 grams
Panera Turkey Artichoke Panini 750 24 grams
Panera Bacon Turkey Bravo 830 29 grams
Quiznos Honey Mustard Chicken Sub, Regular 830 41 grams
Quiznos Tuna Melt, Regular 1220 94 grams
Subway Turkey, 6 inch (no mayo) 280 3.5 grams
Wendy’s Ultimate Chicken Grill 370 7 grams
Salads (no dressing):  Calories Fat
Burger King Tendergrill Chicken Garden 300 10 grams
McDonald’s Premium Southwest Salad with Grilled Chicken 320 9 grams
Panera Greek Salad 380 34 grams
Panera Strawberry and Poppyseed Chicken Salad 280 8 grams
Quiznos Chicken Caesar, Regular 440 16.5 grams
Quiznos Raspberry Chipotle Chicken, Regular 520 25 grams
Subway Oven Roasted Chicken, Fat-Free Italian dressing 130 2.5 grams
Wendy’s Mandarin Chicken Salad 390 16 grams
Muffins: Calories Fat Sugar
Au Bon Pain Cranberry Walnut 540 25 grams 28 g
Dunkin Donuts Blueberry 510 16 grams 51 g
Dunkin Donuts Honey Bran Raisin 500 14 grams 48 g
Starbuck’s Blueberry 470 24 grams 23 g
Starbuck’s Lowfat Blueberry 430 2.5 grams 57 g
Donuts: Calories Fat Sugar
Dunkin Donuts Glazed Donut 220 9 grams 12 g
Krispy Kreme Original Glazed Donut 200 12 grams 10 g
Starbuck’s Old-fashioned Glazed Donut 420 21 grams 34 g
Bagels: Calories Fat
Dunkin Donuts Everything 350 4.5 grams
Einstein’s Asiago Cheese Bagel 310 5 grams
Einstein Everything 270 2 grams
Starbuck’s Plain 300 1 gram
Other Breakfast: Calories Fat
Burger King Sausage, Egg, and Cheese Biscuit 550 37 grams
Dunkin Donuts Egg and Cheese Bagel 510 6 grams
McDonald’s Sausage McMuffin with Egg 450 27 grams
Starbuck’s Cheese Danish 420 25 grams
Starbuck’s Banana Walnut Loaf 350 16 grams
Coffee: Calories Fat Sugar
Dunkin Donuts Mocha Swirl Latte (10 oz) 220 6 grams 32 g
Dunkin Donuts Coolatta with Skim Milk (16 oz) 210 0 grams 49 g
Dunkin Donuts Latte (10oz) 120 6 grams 10 g
Dunkin Donuts Coffee (14oz), (no milk or sugar) 10 0 grams 0 g
Starbuck’s Caramel Frappuccino, Grande with Whip 390 15 grams 59 g
Starbuck’s Caffè Mocha, Grande 2% Milk, no Whip 260 8 grams 31 g
Starbuck’s Caffè Latte, Grande 2% Milk 190 7 grams 17 g
Starbuck’s Coffee Frappuccino Light 110 0 grams 23 g
Starbuck’s Caramel Macchiato, Grande 240 7 grams 31 g
Where to find this information?
Don’t fall for the “health halo” effect: assuming that all foods at restaurants marketed as “healthy” or all foods of a category labeled “healthy” (e.g., salads) are actually better for you. Several fast food chains and restaurants have their nutrition information on their websites. If your favorite foods are not listed above, go to the chain’s website and look for the calorie information. You may be shocked…or pleasantly surprised! Remember: knowledge is power. Knowing how many calories are in your favorite snack or meal-on-the-go can help you watch your weight and stay health.   
References
References:

[1] http://healthreform.gov/documents/title_iv_prevention_of_chronic_disease.pdf

[2] USDA. (2008). Dietary Guidelines for Americans 2005.