Kidney Stone Diet

®

with Jill Harris, LPN, CHC

Login
Home » Blog » A Guide to Eating Healthier Fast Food

A Guide to Eating Healthier Fast Food

Jill Harris, LPN, CHC Avatar

Written by

Jill Harris, LPN, CHC

Updated

Managing a diet while on a road trip is challenging for anybody, but especially for kidney stone patients. That’s why I created this little guide for choosing healthier options at popular fast food restaurants.

Key points to remember:

  • Salt content is high in most fast food options
  • Practice portion control: eating half a portion means half the salt
  • Our motto: “Portion, not perfection!”


This guide features:

  • Vegetarian options highlighted first
  • No spinach or almond-containing items
  • Oxalate-friendly selections


Remember to always confirm ingredients when ordering because menus do change frequently. And most importantly, remember that kidney stones aren’t formed from a single meal! Enjoy it.

I hope this guide helps you make informed choices during your travels.

1. McDonald’s

Vegetarian Option:

  • Fruit & Maple Oatmeal
    • Calories: 320
    • Sodium: 150 mg
    • Sugar: 31 g
    • Fat: 4.5 g
    • Calcium: 80 mg
    • Protein: 6 g

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 380
    • Sodium: 820 mg
    • Sugar: 9 g
    • Fat: 7 g
    • Calcium: 50 mg
    • Protein: 37 g

2. Burger King

Vegetarian Option:

  • Garden Side Salad (No Dressing)
    • Calories: 60
    • Sodium: 60 mg
    • Sugar: 3 g
    • Fat: 3 g
    • Calcium: 40 mg
    • Protein: 2 g

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 430
    • Sodium: 1,020 mg
    • Sugar: 9 g
    • Fat: 10 g
    • Calcium: 60 mg
    • Protein: 32 g

3. Wendy’s

Vegetarian Option:

  • Plain Baked Potato
    • Calories: 270
    • Sodium: 40 mg
    • Sugar: 3 g
    • Fat: 0 g
    • Calcium: 20 mg
    • Protein: 7 g
    • Oxalate: Approximately 97 mg (potatoes are high in oxalate)- eat half!

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 350
    • Sodium: 850 mg
    • Sugar: 7 g
    • Fat: 8 g
    • Calcium: 60 mg
    • Protein: 33 g

4. Taco Bell

Vegetarian Option:

  • Black Bean Soft Taco
    • Calories: 210
    • Sodium: 370 mg
    • Sugar: 3 g
    • Fat: 6 g
    • Calcium: 100 mg
    • Protein: 6 g
    • You can still eat black beans- look at your Harvard oxalate list here.

Non-Vegetarian Option:

  • Chicken Soft Taco
    • Calories: 190
    • Sodium: 510 mg
    • Sugar: 1 g
    • Fat: 8 g
    • Calcium: 100 mg
    • Protein: 12 g

5. Subway

Vegetarian Option:

  • Veggie Delite Sandwich (6-inch, Multigrain Bread)
    Add extra lettuce and tell them, “No spinach.”
    • Calories: 230
    • Sodium: 310 mg
    • Sugar: 5 g
    • Fat: 2.5 g
    • Calcium: 150 mg
    • Protein: 8 g

Non-Vegetarian Option:

  • 6-inch Oven Roasted Chicken Sandwich
    • Calories: 320
    • Sodium: 610 mg
    • Sugar: 7 g
    • Fat: 5g
    • Calcium: 50mg
    • Protein: 23 g

6. Starbucks

Vegetarian Option:

  • Rolled & Steel-Cut Oatmeal
    • Calories: 160
    • Sodium: 125 mg
    • Sugar: 0 g (before adding toppings)
    • Fat: 2.5 g
    • Calcium: 20 mg
    • Protein: 5 g

Non-Vegetarian Option:

  • Turkey Bacon & Egg White Sandwich
    • Calories: 230
    • Sodium: 550 mg
    • Sugar: 2 g
    • Fat: 5 g
    • Calcium: 90 mg
    • Protein: 17 g

7. Tim Hortons (Canada)- I see you Jonathan!

Vegetarian Option:

  • Veggie Sandwich on Whole Wheat (Make sure to say “no spinach.”)
    • Calories: 430
    • Sodium: 760 mg
    • Sugar: 6 g
    • Fat:14 g
    • Calcium: 120 mg
    • Protein: 15 g

Non-Vegetarian Option:

  • Grilled Chicken Wrap
    • Calories: 360
    • Sodium: 860 mg
    • Sugar: 3 g
    • Fat: 12 g
    • Calcium: 40 mg
    • Protein: 26 g

8. Chick-fil-A

Vegetarian Option:

  • Kale Crunch Side (No Almonds)
    • Calories: 120
    • Sodium: 140 mg
    • Sugar: 8 g
    • Fat: 9 g
    • Calcium: 130 mg
    • Protein: 3 g

Non-Vegetarian Option:

  • Grilled Nuggets (8-count)
    • Calories: 130
    • Sodium: 440 mg
    • Sugar: 1 g
    • Fat: 3 g
    • Calcium: 4 mg
    • Protein: 25 g

9. Chipotle

Vegetarian Option:

  • Veggie Salad Bowl (lettuce, black beans, fajita vegetables, guacamole) I called a local store to see if this bowl had spinach, and they said “no.” But I would still ask at your local Chipotle.
    • Calories: 420
    • Sodium: 1,330 mg
    • Sugar: 8 g
    • Fat: 22 g
    • Calcium: 150 mg
    • Protein: 12 g
    • Oxalate: 10–15 mg (black beans contribute most of the oxalate)

Non-Vegetarian Option:

  • Chicken Salad Bowl
    • Calories: 465
    • Sodium: 1,330 mg
    • Sugar: 8 g
    • Fat: 22 g
    • Calcium: 150 mg
    • Protein: 42 g

10. Panera Bread

Vegetarian Option:

  • Chopped Kale Salad
    • Calories: 210
    • Sodium: 160 mg
    • Sugar: not listed
    • Fat: 14 g
    • Calcium: not listed
    • Protein: 8 g

Non-Vegetarian Option:

  • Grilled Chicken Caesar Salad
    • Calories: 330
    • Sodium: 650 mg
    • Sugar: 3 g
    • Fat: 25 g
    • Calcium: 150 mg
    • Protein: 30 g

11. Dunkin’

Vegetarian Option:

  • Avocado Toast (Without Everything Bagel Seasoning)
    • Calories: 240
    • Sodium: 530 mg
    • Sugar: 1 g
    • Fat: 11 g
    • Calcium: 20 mg
    • Protein: 6 g

Non-Vegetarian Option:

  • Turkey Sausage Wake-Up Wrap
    • Calories: 240
    • Sodium: 570 mg
    • Sugar: 1 g
    • Fat: 14 g
    • Calcium: 100 mg
    • Protein: 11 g

12. KFC

Vegetarian Option:

  • Corn on the Cob (No Butter)
    • Calories: 70
    • Sodium: 0 mg
    • Sugar: 5 g
    • Fat: 1 g
    • Calcium: 0 mg
    • Protein: 2 g

Non-Vegetarian Option:

  • Grilled Chicken Breast
    • Calories: 210
    • Sodium: 710 mg
    • Sugar: 0 g
    • Fat: 7 g
    • Calcium: 20 mg
    • Protein: 38 g

13. Popeyes

Vegetarian Option:

  • Red Beans and Rice (Regular)
    • Calories: 247
    • Sodium: 607 mg
    • Sugar: 1 g
    • Fat: 16 g
    • Calcium: 40 mg
    • Protein: 6 g

Non-Vegetarian Option:

  • Blackened Chicken Tenders (3 pieces)
    • Calories: 170
    • Sodium: 550 mg
    • Sugar: 0 g
    • Fat: 2 g
    • Calcium: 10 mg
    • Protein: 26 g

14. Arby’s

Vegetarian Option:

  • Side Salad (No Dressing)
    • Calories: 70
    • Sodium: 45 mg
    • Sugar: 3 g
    • Fat: 4 g
    • Calcium: 60 mg
    • Protein: 2 g

Non-Vegetarian Option:

  • Roast Turkey Farmhouse Salad
    • Calories: 230
    • Sodium: 690 mg
    • Sugar: 3 g
    • Fat: 13 g
    • Calcium: 100 mg
    • Protein: 22 g

15. Sonic Drive-In

Vegetarian Option:

  • Grilled Cheese Sandwich
    • Calories: 410
    • Sodium: 940 mg
    • Sugar: 7 g
    • Fat: 20 g
    • Calcium: 250 mg

Non-Vegetarian Option:

  • Grilled Chicken Wrap
    • Calories: 440
    • Sodium: 1,400 mg
    • Sugar: 5 g
    • Fat: 15 g
    • Calcium: 50 mg
    • Protein: 30 g

16. Jack in the Box

Vegetarian Option:

  • Breakfast Jack (Without Ham)
    • Calories: 250
    • Sodium: 600 mg
    • Sugar: 3 g
    • Fat: 11 g
    • Calcium: 140 mg
    • Protein: 12 g

Non-Vegetarian Option:

  • Chicken Fajita Pita
    • Calories: 330
    • Sodium: 830 mg
    • Sugar: 3 g
    • Fat: 10 g
    • Calcium: 150 mg
    • Protein: 23 g

17. Hardee’s/Carl’s Jr.

Vegetarian Option:

  • Beyond Famous Star (No Cheese or Mayo)
    • Calories: 710
    • Sodium: 1,240 mg
    • Sugar: 12 g
    • Fat: 35 g
    • Calcium: 40 mg
    • Protein: 30 g

Non-Vegetarian Option:

  • Charbroiled BBQ Chicken Sandwich
    • Calories: 390
    • Sodium: 1,120 mg
    • Sugar: 10 g
    • Fat: 7 g
    • Calcium: 50 mg
    • Protein: 33 g

18. Panda Express

Vegetarian Option:

  • Super Greens (Cabbage, Broccoli, Kale)
    • Calories: 90
    • Sodium: 220 mg
    • Sugar: 2 g
    • Fat: 5 g
    • Calcium: 60 mg
    • Protein: 5 g

Non-Vegetarian Option:

  • String Bean Chicken Breast
    • Calories: 190
    • Sodium: 590 mg
    • Sugar: 4 g
    • Fat: 9 g
    • Calcium: 30 mg
    • Protein: 14 g

19. A&W

Vegetarian Option:

  • Beyond Meat Burger (No Cheese or Mayo)
    • Calories: 500
    • Sodium: 1,100 mg
    • Sugar: 9 g
    • Fat: 29 g
    • Calcium: 60 mg
    • Protein: 22 g

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 360
    • Sodium: 870 mg
    • Sugar: 5 g
    • Fat: 8 g
    • Calcium: 40 mg
    • Protein: 31 g

20. Five Guys

Vegetarian Option:

  • Veggie Sandwich (Grilled Onions, Mushrooms, Green Peppers, Lettuce, Tomato, Bun)
    • Calories: 440
    • Sodium: 840 mg
    • Sugar: 9 g
    • Fat: 15 g
    • Calcium: 80 mg
    • Protein: 9 g

Non-Vegetarian Option:

  • Little Hamburger
    • Calories: 540
    • Sodium: 380 mg
    • Sugar: 8 g
    • Fat: 26 g
    • Calcium: 40 mg
    • Protein: 23 g

When you’re ready, here’s how I can help you prevent kidney stones

Since 1998, I’ve helped thousands of patients prevent kidney stones. With my Kidney Stone Diet All-Access Pass, you get access to every prevention tool I’ve ever created:

And, as a BONUS, you’ll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!

Learn More!
Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Angie Shepherd Avatar
    Angie Shepherd

    Jill, what an amazing reference guide. I try to stay out of fast food, but sometimes on a road trip, it’s a must if I want to eat. Sometimes I eat at Panera and I say no spinach, but it is often embedded within the salad, and I usually pick it out. Really appreciate all your hard work toward keeping us stoned formers aware and helping us to keep alert.
    So much love for you. I have passed on your website and YouTube channel to others.

    Reply
  2. Lynnette Avatar
    Lynnette

    Thank you for this helpful and practical option list. Much needed.

    Reply
  3. Cathy G Avatar
    Cathy G

    Thanks! This is so helpful. 😍

    Reply
  4. patty cakes Avatar
    patty cakes

    Thanks for the Canadian content! Newbie question: why no butter on the corn, or cheese and mayo on the burger?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Patty,
      High in calories and saturated fat for many. If you can have that than do!
      j

      Reply
  5. Jessica Reinsfelder Avatar
    Jessica Reinsfelder

    You are awesome Jill! Thank you!

    Reply
  6. William Avatar
    William

    Hi. Thx for this list. Although, I am not a big fast food eater, it’s great to have it in my back pocket! Importantly, I just got the results from a 24 hour urine test and my nephrologist was super excited. All my markers were great and showed tremendous improvement from the last test in 2018 when I went on your diet. Thx so much for your guidance.

    Reply
  7. Frederick Avatar
    Frederick

    Many thanks! Now people in line behind me can stand easy. I have a plan😋

    Reply
  8. Mary Avatar
    Mary

    Wow, Jill this is wonderful! I will be traveling a lot this year…very helpful!!

    Reply
  9. Angie Lewis Avatar
    Angie Lewis

    Thanks Jill!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Pleasure Angie!
      j

      Reply
  10. Sandra Newton Avatar
    Sandra Newton

    Thanks for looking after us Jill. This information is a god sent. Road trips are the hardest because you never know what you can eat. You have made this part of life for us manageable!

    Reply
  11. Sandra Avatar
    Sandra

    Thanks for looking after us Jill. This information is a god sent. Road trips are the hardest because you never know what you can eat. You have made this part of life for us manageable!

    Reply
  12. Sue Avatar
    Sue

    This is so helpful, Jill. Thank you!

    Reply
  13. David Downing Avatar
    David Downing

    I love french fries. I always make sure to order them without salt. Two benefits, no salt, and your fries will be hot and delicious as your fries will be fried to order. You may have to wait a couple of minutes, but it’s so worth it…

    I’ve asked for no salt at various fast food restaurants, and have never been refused.

    Reply
  14. carole bakula Avatar
    carole bakula

    thanks for all the info… great stuff, i love wendy’s baked potato, now i will think twice about ordering one. 🙁 it’s too bad that most of the chicken are high in sodium. you haven’t mentioned any fish in some of the fastfood places, is it because they are worse than the chicken? when i do order the fish filet, i only eat one side of the bun, am i doing good by doing that? have a nice day and ya’ll stay safe…

    Reply
  15. Cathleen Avatar
    Cathleen

    most of these foods are so high in Sodium,it actually hurts my eyes and brain and cringe. That’s one of the reasons I don’t eat fast food but this information is very important to know!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Cathleen,
      Yes, I don’t either but for those that do at least they can choose the best for what the menu is bringing them.
      j

      Reply
  16. Carolyn Reynolds Avatar
    Carolyn Reynolds

    Many of them seem high in sodium. ???

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Carolyn,
      Yes, I talk about that in the article. These are choices for the healthier options from fast food so everything will be salty.
      j

      Reply
  17. Kristin Avatar
    Kristin

    Very helpful. I need to learn to like grilled chicken it looks like. 🫣 or maybe just eat more like a vegetarian!

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

“The Kidney Stone Diet is far more than just a diet; this plan is life-altering!”

“The group calls will transform you physically and emotionally. Once you start this journey, your health naturally improves. I have lost a total of 40 pounds and have consistently kept it off. The group calls are such support; this is more like family than a zoom meeting to stay accountable. Jill is far more than a nurse; she is a life coach. Her platform is invaluable.”

Kim J. | Kidney Stone Prevention Course

“The best decision I’ve made has been to join this group.”

“I have been working on weight loss for many years. This group has kept me on track and has helped my continued success with my weight loss.”

Kate L. | Group Calls with Jill

“I have been following the Meal Plan for about 6 weeks and I feel amazing.”

“Eating healthy has also encouraged me to go to bed earlier, so I am also getting more sleep. Because of that, I have been able to get up before work and exercise! So yes, the positive effects are spilling over into all areas of a healthy lifestyle.”

Jerry T. | Meal Plan Subscriber

“I have been a part of the group calls with Jill for the last 14 months, and they are essential to being so successful with the Kidney Stone Diet Prevention Plan.”

Sarah B. | Group Calls with Jill

“These calls are the gold of this program!!”

“I can’t say enough about how Jill knows just the right questions to ask us or how she prods us to think about what is going on in our lives.”

Monica K. | Group Calls with Jill

“I took the course with Jill, and my second 24 hour urine was MUCH better than the first.”

“She gives very practical information, and it WORKS. I was totally overwhelmed at first. I got very poor diet information from my doctors. Jill made it easy for me to understand, and I took it one day at a time. I still watch her videos when I need a tune-up. Jill is the best, and she really cares about all of us. Take the course—it will help you!!!”

Mark J. | Kidney Stone Prevention Course