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7 Fast-Food Meals Under 350 Calories (high sodium)

7 Fast-Food Meals Under 350 Calories
Panda Express Mongolian Beef and Mixed Veggies
235 calories
7 g fat (1.5 g saturated)
1,260 mg sodium


Panda actually has several options that come in below the 350 mark. As with any Chinese meal, the key is skipping the greasy mound of fried rice and the oily tangle of noodles. Pair a low-calorie entrée such as the Mongolian Beef or Green Bean Chicken with a side of veggies and you wind up with a fairly nutritious meal with plenty of protein to keep you full. Entrees to avoid: Beijing Beef, Orange Chicken, Sweet and Sour Chicken, and anything with pork.

Best Sub Under 350 Calories
Subway 6” Turkey Breast and Black Forest Ham Sandwich
310 calories
4 g fat (1 g saturated)
1,255 mg sodium
(on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard)
The health halo surrounding Subway is a boon for the sandwich chain, but for everyone else, it’s quite problematic. The numbers Subway advertises are only for a 6-inch sub and don’t account for cheese, mayo, olive oil, or any extras most people get on their sub. Order a 12-inch sandwich with a couple of extras and your “healthy” sub suddenly becomes an 800-calorie, diet-sinking torpedo. (To see just how quickly extra ingredients can add up, check out our list of the 30 Worst Sandwiches in America.) To be fair, though, many a healthy sandwich can be had at Subway, and this is one of them. Just make sure you stick to 6 inches and mustard and take advantage of Subway’s best option: unlimited veggies.

Best Chicken Under 350 Calories
Chick-fil-A Nuggets (8 count) with Barbecue Sauce
315 calories
12 g fat (2.5 saturated)
1,170 mg sodium
When it comes to healthy fast-food chicken, Chick-fil-A definitely rules the roost. Lately, though, we’ve seen sodium and calorie counts starting to creep upward, so we’ll be keeping a sharp eye on them this year. Of course, nothing served at this poultry palace comes close to the atrocities we found when compiling our list of the Worst Chicken Dishes in America. This 8-count nugget is packed with 28 grams of hunger-blasting protein and is the perfect midday meal. Just make sure you stay away from the Polynesian Sauce for dipping. One tub contains 110 calories.

Best Wrap Under 350 Calories
McDonald’s Grilled Honey Mustard Snack Wrap and Side Salad
320 calories
12 g fat (3.5 saturated)
1,540 mg sodium
(with Newman’s Own Low Fat Balsamic Vinaigrette)
You’d be hard-pressed to find a healthier wrap at any other major fast-food chain. Why? Because this one only contains five ingredients: grilled chicken breast, flour tortilla, jack and cheddar cheese, lettuce, and honey mustard. That’s the kind of ingredient list we like to see: simple and delicious. Tack on a side salad and you’ve got a well-rounded meal with fewer calories than one Double Cheeseburger.

Best Burger Under 350 Calories
Burger King Jr. Whopper w/o Mayo and BK Apple Fries
330 calories
10.5 g fat (4 g saturated)
500 mg sodium
Burger King holds the dubious distinction of being the unhealthiest of the Big Three burger joints, but that doesn’t mean you can’t concoct a decent meal. By simply 86ing the mayo, the Whopper Jr. becomes one of the most reliable burgers in the fast-food kingdom, and BK’s fresh apple fries are a delicious yet nutritious side. Together, they make a fine meal if you must dine on the dash. Warning: Every other Whopper sandwich has anywhere from 0.5 grams to 2.5 grams of trans fat.  And if you think that’s bad, check out our shocking list of 20 Salads Worse Than a Whopper.

Best Mexican Under 350 Calories
Taco Bell Fresco Chicken Soft Tacos (2)
340 calories
8 g fat (2 g saturated)
1,360 mg sodium
Taco Bell got a lot of flak this past year for advertising its Drive-Thru Diet, but truth is, this taco joint provides dozens of possible meal combos for less than 500 calories. The same certainly can’t be said for any of the nation’s most popular fest-food burger chains. Stick to the Fresco Menu—where not one item is more than 350 calories—and you’ll begin to think there’s something to this whole Drive-Thru Diet. That said, Taco Bell’s menu still has plenty of pitfalls, so order wisely. Danger lurks in the Grilled Stuft Burritos, food served in a bowl, and anything with multiple layers.

Best Breakfast Under 350 Calories
Dunkin’ Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2)
305 calories
14 g fat (6 g saturated)
965 mg sodium

(w/ Small Black Coffee)
Dunkin’ might be known for its donuts, but the DDSmart Menu is the real reason to swing by this spot on your way to work. A couple of Wake-Up Wraps and a small black coffee will give you exactly what you need to stay energized through the morning. Typically we avoid recommending egg whites, opting for the whole egg instead, but with trying to keep these meals under 350 calories, we had to bend a bit. Don’t worry, though, this meal still delivers 16 grams of hunger-fighting protein. You definitely won’t find that in two glazed donuts.

If you're watching your sodium this isn't for you!!
2 Responses
Avatar universal
Again, Sorry! from Eat this not That
1625803 tn?1299547555
Wow the sodium amounts are scary..thanks for the post.
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