# A Guide to Eating Healthier Fast Food Source: https://kidneystonediet.com/healthier-fast-food/ Published: 2025-01-24 Author: Jill Harris, LPN, CHC --- 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](https://kidneystonediet.com/oxalate-list/). **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