60 Low-Calorie Fast-Food Meals Under 500 Calories

When you're not in the mood to cook and decide to grab some fast food, you might choose a burger, fried chicken, or a sizable sandwich like a sub or a hoagie. Typically, you consider the price, portion size, and taste, but you might not consider the calories. However, monitoring your calorie intake by choosing low-calorie fast food can help you stay healthy, even when enjoying a quick meal at the drive-thru.

Fortunately, most fast-food restaurants now offer tasty options that are lower in calories than you might expect. Knowing what to look for and what to order can make a big difference.

Criteria for Low-Calorie Fast-Food Options

When it comes to choosing a low-calorie fast-food option, we suggest sticking to a meal that has 500 calories or less. Of course, this number can vary depending on your personal daily goals, but aiming for 500 is a good place to start. However, calories aren't the only thing that matters when choosing healthier food.

According to Mary Sabat MS, RDN, LD, there are a few other things to note when picking out healthier fast food. Sabat says, "When advising clients to make healthier choices at fast food restaurants, aside from calorie count, here are five important factors to consider."

• Lower sodium content: High sodium intake can lead to hypertension and cardiovascular problems, which is why the FDA suggests a daily intake of no more than 2,300 milligrams. Many chains provide nutritional information, so look for options with less sodium.
• Fewer unhealthy fats: Not all fats are created equal. When you can, avoid trans fats and limit saturated fats, which are linked to heart disease. Because of their link to heart problems, the American Heart Association recommends no more than 13 grams of saturated fat per day, and the World Health Organization suggests no more than 2.2 grams of trans fat. You'll often find these fats in heavily fried options, burgers, and red meat sandwiches. Instead, look for foods containing healthy fats, like those from avocados or nuts, if available.
• More whole grains: Opt for whole grains over refined ones when you can. Whole grains are higher in fiber and nutrients, which can help with digestion and provide more sustained energy. When possible, choose a whole wheat bun for burgers or whole grain bread for sandwiches.
• More veggies: Try adding vegetables wherever possible, such as in burgers, sandwiches, or as a side. Vegetables are low in calories and high in fiber, vitamins, and minerals, helping to balance the meal.

 The 20 Best High-Protein Fast Food Meals

Tips To Order Low-Calorie Fast-Food Meals

• Choose grilled over fried: Opt for grilled items instead of fried ones to reduce calorie and fat intake. Grilled foods are typically less greasy and lower in unhealthy fats.
• Sauce on the side (or no sauce at all): Ask for sauces and dressings on the side. This control allows you to add only as much as you need, significantly reducing hidden calories and sugars.
• Skip the cheese: Eliminate cheese from burgers and sandwiches. Cheese adds extra calories and saturated fat, and often, the flavor can be compensated with other, healthier toppings like lettuce, tomatoes, or onions.
• Go for the smaller portions: Encourage choosing the smallest size available, especially for high-calorie items like fries or desserts. This can help manage portion control and reduce calorie intake.
• Add a salad: Suggest ordering a salad as a side or even as a main, but remind them to be cautious with high-calorie dressings and toppings. Opting for greens increases fiber intake, which helps feel fuller.
• Choose water: Go for water instead of sugary sodas or shakes. It's a simple way to avoid unnecessary sugar and calories. If you want something with more flavor, suggest unsweetened iced tea or water with lemon.
• Avoid upgrades: Be cautious about meal deals or supersizing. These often include larger portion sizes and sugary drinks, which may seem like good value but offer excess calories.

 21 Best Low-Sodium Fast-Food Orders

The Best Low-Calorie Fast Food Options

Now that you know how to make healthier choices, we've gathered the best low-calorie options from 16 popular fast-food restaurants. Get ready to find the perfect low-calorie meal that suits your palate and needs. Then, check out 25 Healthy Fast-Food Orders, According to Dietitians.

McDonald's

Over the years, McDonald's has taken the initiative to add new items to its menu that aim to be healthier. At the same time, a few of their traditional and beloved options are also relatively low in calories (no, not the Big Mac, sorry). Beyond that, you can cater to your particular calorie-related needs by opting for different portion sizes. For instance, while you can enjoy 10 Chicken McNuggets for less than 500 calories, the number obviously drops if you want 6 pieces (250 calories) or a 4-piece order (170 calories).

 The Entire McDonald's Menu, Ranked by Nutrition

McDonald's Cheeseburger (300 calories) with Kids Fries (110 calories)

The McDonald's Cheeseburger is a classic option, featuring a 100% beef patty topped with a slice of American cheese, pickles, onions, ketchup, and mustard—no high-calorie mayo here! Pair it with a Kids Fries, a smaller portion of McDonald's iconic golden fries, for a satisfying meal totaling only 410 calories.

McDonald's 10-Piece Chicken McNuggets (410 calories) with Spicy Buffalo Sauce (30 calories) and Apple Slices (15 calories)

Enjoy 10 pieces of tender, juicy chicken McNuggets served with buffalo sauce and apple slices for under 500 calories. While chicken nuggets are higher in fat, you can keep the fat low by opting for a dipping sauce like spicy buffalo over ranch, which has 12 grams of fat and adds 110 calories. If you need to cut down on calories more, switch to the 6-Piece Chicken McNuggets that are just 210 calories.

McDonald's Egg McMuffin (310 calories) and a Medium Black Coffee (10 calories)

The Egg McMuffin includes a freshly prepared egg with Canadian bacon and a slice of American cheese, served on a toasted English muffin. Pair it with a small black coffee for a complete breakfast. This meal is relatively low in calories and provides a good amount of protein. To reduce the calorie count further, skip the cheese.

Burger King

Thanks to the addition of ooey-gooey cheese and a range of scrumptious sauces, the food at Burger King tends to have quite a few calories. However, you can still find reasonable options if you select specific menu items such as classic burgers and slightly smaller Jr. versions.

 The Best & Worst Menu Items at Burger King

Burger King Hamburger (250 calories) and Value Size Fries (230 calories)

Ordering a classic Burger King Hamburger with a single patty, pickles, ketchup, and mustard, plus value-size french fries will give you a fully delicious meal for only 480 calories. The saturated fat and sodium content are both surprisingly low for a fast-food meal as well, so this option is a decently healthy choice all around.

Burger King Whopper Jr.(330 calories) and Applesauce (50 calories)

The great thing about BK is that they offer a few "jr." versions of their classic sandwiches. For instance, instead of ordering a regular Whopper for 670 calories, you can get the Whopper Jr. for only 330. Add a side of Motts Applesauce for a sweet finish, and enjoy a filling meal under 400 calories.

Burger King Double Cheeseburger (400 calories)

You might expect a double cheeseburger (two patties and two slices of cheese) to be super caloric, but the option from Burger King has only 400 calories. You won't be able to order a side of fries if you're aiming to stay under 500, but it's nice to know you have this sandwich option if you're craving an extra-indulgent lunch.

Burger King Chicken Jr. (44o calories)

Another example of a junior version you can order is the Chicken Jr., which has only 440 calories compared to the regular Royal Crispy Chicken Sandwich, which comes with 600.

Taco Bell

Taco Bell offers quite a few vegetarian items on its menu, which can certainly help you cut down on calories. However, even their meat-based food can be pretty darn low-calorie. Whether you prefer a bowl, a burrito, or the popular Mexican pizza, you'll definitely be able to find something delicious, satisfying, and low-calorie.

 9 Healthiest Dishes to Order at Taco Bell

Taco Bell Bean Burrito (360 calories)

The Bean Burrito from Taco Bell is a great low-calorie option, although, like many fast-food orders, it is pretty high in sodium. If you want even more flavor for just a few extra calories, we recommend "making it fresco," which just means adding Pico de Gallo. This is something you can do with most Taco Bell Orders.

Taco Bell Veggie Bowl (420 calories)

The Veggie Power Bowl is a great option for those wanting a bit of a fiber boost while sticking to their calorie goals. Made with beans, rice, cabbage, lettuce, pico de Gallo, cheese, guacamole, and ranch sauce, this low-calorie meal is a healthy choice at Taco Bell.

Taco Bell Veggie Mexican Pizza (470 calories)

This pizza isn't what you'd expect from your typical Italian-style slice. It's Taco Bell's Veggie Mexican Pizza, which is made with tortillas, cheese, beans, and veggies. For only 470 calories, plus 6 grams of fiber and 14 grams of protein, this is an easy choice when you're looking for a healthier fast-food meal.

Wendy's

It's true that Wendy's menu includes a fair share of food with a whopping number of calories. Just consider the fact that Dave's Single has 590 calories, Dave's Double has 850 calories, Dave's Triple goes all the way up to 1,164 calories, and the Big Bacon Classic Triple has a massive 1,220 calories. Granted, there are quite a few low-calorie options as well that are just as delicious.

 10 Healthiest Wendy's Orders

Wendy's Jr. Cheeseburger Deluxe (340 calories)

The Wendy's Jr. Cheeseburger Deluxe comes with a single patty, slice of cheese, lettuce, tomato, onions, pickle, ketchup, and mayo. This menu option is full of flavor and will satisfy your greasy burger cravings, but because it's a "junior" size, you'll be able to enjoy the whole thing for only 340 calories.

Wendy's 4-piece Spicy Chicken Nuggets (190 calories) and Small French Fries (260 calories)

Wendy's Spicy Chicken Nuggets are addicting, and a 4-piece order contains less than 200 calories. Pair that with a side of small fries and you have a full meal for only 450 calories. An added plus is that you'll get 4 grams of filling fiber.

Wendy's Double Stack (410 calories)

Fast-food orders with the word "double" in the name are often high in calories, but this Double Stack from Wendy's is only 410 calories. You won't be able to order a side of fries if you're trying to stick to 500 calories or less, but you'll feel satiated with its 23 grams of protein.

Wendy's Bacon, Egg & Cheese Biscuit (420 calories)

This sandwich is a bit of an indulgent breakfast due to the bacon, cheese, and fluffy biscuit, but why not indulge while sticking to your calorie goals? At only 420 calories, this sandwich serves up 16 grams of protein, but the sodium counts and saturated fat is on the higher end, so this may be a breakfast you enjoy every once in a while.

Subway

If you're craving Subway, then you can choose a sandwich, of course, as well as wraps, salads, and protein bowls. If you're hankering for a sub, you can ask for multigrain bread (which comes with more fiber and whole grains) and add veggies for toppings. We also recommend sticking with a 6-inch option instead of the full footlong sandwich (if you do want the longer one, then you should double the estimated amount of calories).

 10 Healthiest Subway Sandwiches

Subway 6-inch Oven Roasted Turkey: 270 calories

A 6-inch sub with turkey and your favorite veggies, this order can give you 20 grams of protein and 4 grams of fiber, all for under 300 calories!

Subway 6-inch Veggie Delite Sub: 220 calories

For only 220 calories and 3 grams of total fat, the Veggie Delite sub from Subway is a great choice for those who don't eat meat. Our only qualm with this one is that it has only 10 grams of protein, so we recommend the Veggie Patty Sub (a regional menu item with 16 grams of protein) if it's available in your area.

Subway Steak, Egg & Cheese Flatbread: 430 calories

Subway is famous for its subs, but it's not the only thing they have on their vast menu. Their breakfast flatbreads are a delicious way to start the day, and the Steak, Egg & Cheese option has only 430 calories and 26 grams of filling protein.

Subway 6-inch Black Forest Ham Sub: 280 calories

Another classic "build your own" sandwich option from Subway is the Black Forest Ham. The average 6-inch order will give you almost 20 grams of protein and 4 grams of fiber for only 280 calories. Plus, you'll keep your fat intake on the lower end with only 5 grams of total fat and 1 gram of saturated.

Chick-fil-A

Chick-fil-A is arguably one of the best fast-food chains to dine at when you need a healthy option. For one, they have plenty of low-calorie choices under 500 calories. And on top of that, they offer grilled varieties of their sandwiches and nuggets—something that not many chains do.

 12 Healthy Chick-fil-A Orders

Chick-fil-A 8-Count Grilled Nuggets (130 calories) and Kale Crunch Side (170 calories)

One of the many great things about Chick-fil-A is that they offer multiple grilled options on their menu. Whether you're ordering grilled nuggets or a grilled chicken sandwich, you can enjoy lower-calorie meals at this fast-food chain. Their 8-count Grilled Nuggets are only 130 calories, and when paired with the Kale Crunch Side, you can have a balanced meal for only 300 calories and 29 grams of protein.

Chick-fil-A Grilled Chicken Sandwich (380 calories)

It can be hard to find a grilled chicken sandwich at a fast-food restaurant, making this choice from Chick-fil-A so ideal. At only 390 calories, you'll still get 28 grams of protein and only 2 grams of saturated fat.

Chick-fil-A Chicken Sandwich (440 calories)

If grilled chicken isn't your thing, you can still indulge in the classic Chick-fil-A Sandwich. Even though the sodium count is high at 1,460 milligrams, it only has 420 calories and still provides 29 grams of protein.

Chick-fil-A Spicy Chicken Biscuit (470 calories)

With Chick-fil-A's Spicy Chicken Biscuit, you can indulge first thing in the morning while still sticking to your calorie goals. Just be mindful of the higher sodium and saturated fat count, which may not be ideal for those focusing on their heart health.

Arby's

Arby's is famous for its roast beef, and luckily, you can indulge in its classic sandwich, as well as menu items like their Beef 'N Cheddar and chicken tenders, while still keeping things under 400 or 500 calories. Just don't ask for extra cheese!

 The Best & Worst Menu Items at Arby's

Arby's Classic Roast Beef Sandwich (360 calories)

The Classic Roast Beef Sandwich is an Arby's staple and a solid choice when you're looking for options that are low-calorie and high in protein. Even though it's made from red meat, which is normally higher in saturated fat, this sandwich is relatively low in this type of fat compared to many other fast-food red meat sandwiches.

Arby's 3-Piece Chicken Tenders (370 calories)

If you want something on the lighter side and don't need a super hefty meal, these 3-piece Chicken Tenders can satisfy your cravings for only 370 calories.

Arby's Classic Beef 'N Cheddar (450 calories)

Just like the classic Arby's sandwich but with cheddar cheese, this low-calorie option delivers 23 grams of protein and has a moderately low saturated fat count compared to what you might see with other red meat fast-food sandwiches.

Arby's Premium 9-Piece Chicken Nuggets (470 calories)

At Arby's you can order the 9-piece Chicken Nuggets for only 470 calories. The best part about it is that not only do you get to stay within your 500-calorie limit, but you'll be getting almost 40 grams of satiating protein as well.

KFC

It can be a bit of a challenge finding lower-calorie meals at KFC, but it's still possible if you know the right combo to get. For instance, you can get grilled chicken instead of fried and pair it with a side of mashed potatoes and a Pepsi Zero to stay under 400 calories.

 The Best & Worst Menu Items at KFC

KFC 2-Piece Chicken Combo Grilled (290 calories) with Mashed Potatoes (110 calories) and a Pepsi Zero (0 calories)

Many people don't realize that even though it's called Kentucky Fried Chicken, you can still enjoy grilled chicken when you need a lower-calorie option. If you order a 2-piece grilled combo with a breast and drumstick, a side of mashed potatoes (ditch the gravy option), and a Pepsi Zero, you can enjoy an indulgent meal for only 400 calories and a whopping 51 grams of filling protein!

KFC 5-Piece Chicken Nuggets (180 calories) and Small Fries (320 calories)

It feels too good to be true to be able to enjoy crispy, fried chicken nuggets and an order of french fries for only 500 calories, but with this KFC order, you can indulge and stick to your nutrition goals! If you want a dipping sauce, skip the Classic Ranch (130 calories) and Buffalo Ranch (120 calories) and go for lighter options like the Sweet 'n Sour Sauce (45 calories) or Honey BBQ (45 calories).

KFC Chicken Little Sandwich (300 calories) and Cole Slaw (170 calories)

The regular Fried Chicken Sandwich at KFC is between 600-650 calories, but you can order the Chicken Little Sandwich (a smaller version of the original) for only 300 calories—and that still gives you room for a side of cole slaw!6254a4d1642c605c54bf1cab17d50f1e

KFC 8-Piece Honey BBQ Saucy Nuggets (350 calories)

KFC's regular chicken nuggets are already delicious, but if you're in the mood for a combination of savory and sweet, the KFC Saucy Nuggets with Honey BBQ sauce are a delicious low-calorie treat. You can enjoy an 8-count order for only 360 calories, but just be careful with the sodium count, as it comes out to over 1,300 milligrams—more than half the recommended daily limit.

Starbucks

When you think of Starbucks, you most likely think of coffee, but don't forget about their tasty breakfast menu. Most of their breakfast sandwiches are under 500 calories and pack in a decent amount of protein, so this coffee chain can be a great place to stop if you need a lighter option to start your day. Just don't go ordering a frappuccino with your sandwich if you're trying to stay low-calorie.

 The Healthiest Starbucks Breakfast Menu Orders

Starbucks Turkey Bacon, Cheddar & Egg White Sandwich (230 calories)

Made with turkey bacon, cage-free egg whites, reduced-fat cheddar, and a whole-wheat English muffin, this classic Starbucks breakfast sandwich will boost your protein and fiber intake for only 230 calories. Pair with your favorite coffee drink—but just be wary of some super sugary menu options. To help you pick, we've ranked every Starbucks drink by its sugar content.

Starbucks Sausage, Cheddar & Egg Sandwich (480 calories)

The Sausage, Cheddar & Egg Sandwich is one of the more indulgent breakfast choices from Starbucks, but at 480 calories it still falls under the 500-calorie goal. We love the 18 grams of protein, but be careful with the 10 grams of saturated fat, as the American Heart Association (AHA) recommends limiting your daily intake of saturated fat to around 13 grams for a healthy heart.

Starbucks Bacon, Gouda & Egg Sandwich (360 calories)

This delicious protein-rich breakfast sandwich is made with melted gouda cheese, parmesan egg frittata, applewood-smoked bacon, and an artisan roll. At 360 calories, this sandwich can easily help you stay within your intended calorie range for the day.

Starbucks Spinach, Feta & Egg White Wrap (290 calories)

This is one of the healthiest breakfasts you can order at Starbucks. With egg white, spinach, feta cheese, sundried tomato cream cheese, and a whole-wheat wrap, you get 20 grams of filling protein and 3 grams of fiber, all for under 300 calories.

Sonic

Sonic's menu includes several affordable items, which is ideal if you want to cut back on fast-food costs. They also have a few low-calorie menu items to enjoy, like Jumbo Popcorn Chicken, Breakfast Burrito, and All-American Hot Dog.

 The 20 Best & Worst Menu Items at Sonic

Sonic Jumbo Popcorn Chicken (490 calories)

Popcorn chicken is a fun way to take your meal with you on the go, and with this order from Sonic, you can enjoy a tasty boost of protein for under 500 calories.

Sonic Sausage Breakfast Burrito (490 calories)

If you're looking for a high-protein, low-calorie breakfast option, look no further than this delicious Sausage Burrito from Sonic. For less than 500 calories, you can get 23 grams of filling protein. But, those watching their sodium will want to be careful with this breakfast item, as it has almost 1,500 milligrams of sodium.

Sonic Grilled Cheese Sandwich (400 calories)

Sometimes all you crave is a simple grilled cheese, and you can enjoy this melty sandwich on Texas toast for only 320 calories when you order it from Sonic.

Sonic All American Dog (410 calories)

When you're in the mood for a classic hot dog with ketchup, mustard, and relish, you can order the All-American Hot Dog from Sonic. For only 410 calories, you can have the perfect summer-style hot dog meal to take with you on a busy day.

Chipotle

When it comes to the Chipotle menu, your best bet is to stick with the bowls or salads if you want a low-calorie meal. If you're unsure of what toppings might put your item over the top when it comes to calories, they offer a handy nutrition calculator that will give you a good idea of how to personalize your order in just the right way to meet your needs. Or, if you'd prefer something premade, you can order one of their Lifestyle Bowls.

 10 Healthiest Chipotle Orders

Chipotle Wholesome Lifestyle Bowl (460 calories)

Chipotle has a handful of "Lifestyle Bowls," which are premade bowls you can order to fit your specific nutrition needs, such as a Keto Bowl, High-Protein Bowl, and a Veggie Bowl. One of our favorite Lifestyle Bowls is their Wholesome Bowl, which comes with lettuce, chicken, fajita vegetables, salsa, and guacamole—all for only 460 calories.

Chipotle Keto Salad Lifestyle Bowl (460 calories)

Chipotle's Keto Salad Bowl is another one of their Lifestlye Bowls, and this one comes in at only 460 calories. Because the keto diet requires meals that are high in fat, they're often higher in calories, sometimes making it difficult to find low-calorie meals while following this eating plan. But with this Keto Bowl from Chipotle, you can have everything you need in one order.

Chipotle Chicken Salad with Mild Salsa and Fajita Veggies (450 calories)

If you want to go the typical route at Chipotle by building your own order, we recommend starting with a salad. Pile on chicken, fajita veggies, and mild salsa, and skip the beans and rice to keep your calories at 450. The best part? The salad dressing is included in the 450 calories, so you can still get to enjoy the tangy vinnaigrette without worrying about going above your calorie limit.

Dairy Queen

Dairy Queen can obviously offer you delightful desserts, however, they also have a few meal items that you should check out as well. Although the Backyard Bacon Ranch Burger (820 calories) and Chicken & Fry Ring Basket (1,080 calories) aren't exactly ideal if you want something that's low-cal, you can still enjoy a salad, hot dog, or hamburger for under 500 calories.

 The Best & Worst Foods at Dairy Queen

Dairy Queen Hot Dog (330 calories)

A classic hot dog can hit the spot when you're craving savory protein, and this dog from Dairy Queen easily fits into your calorie goals. Pair it with a Diet Coke, and you'll have the perfect summertime to-go lunch.

Dairy Queen Hamburger (350 calories)

A classic single-patty hamburger can satisfy your fast-food cravings, and this one from Dairy Queen has less than 400 calories. It comes with pickles, mustard, and ketchup on a toasted bun and provides 20 grams of satisfying protein.

Dairy Queen Chili Cheese Dog (420 calories)

This Chili Cheese Dog is a fun choice when you want something a bit more flavorful than a regular hot dog. With the addition of tasty chili and shreds of cheese, this dog comes out to only 420 calories and still provides 18 grams of protein. Just be careful with the 1,070 milligrams of sodium, as it's almost half the recommended daily amount of 2,300 milligrams.

Dairy Queen Rotisserie-Style Chicken Bites Salad Bowl (320 calories)

Fast-food salads aren't a guaranteed healthy choice because they can still be loaded with calories, sodium, and sometimes even sugar, but this Rotisserie Chicken Salad Bowl from Dairy Queen is a great low-calorie meal option. Serving up almost 40 grams of protein for only 320 calories, it's an easy choice.

Jack in the Box

Jack in the Box is a fast-food restaurant with a large menu that features everything from salads and teriyaki bowls to burgers and chicken nuggets. You can find menu items that are well over 1,000 calories, like their Bacon Double Smashed Jack, but thankfully, they have a handful of low-calorie orders as well, like salads, breakfast sandwiches, and chicken tenders.

 The Best & Worst Menu Items at Jack in the Box

Jack in the Box Grilled Chicken Garden Salad (260 calories)

Many fast-food salads are unhealthier than you'd think. They're often loaded with calories and fat, and sometimes even sugar. This salad from Jack in the Box, however, is a great low-calorie, high-protein choice that comes in at only 200 calories and 25 grams of protein per order. The 200 calories do not include the dressing, however, and you can choose from options like Buttermilk Ranch (250 calories), Balsamic Vinaigrette (150 calories), or Creamy Southwest Dressing (190 calories).

Jack in the Box 3-Piece Chicken Strips (470 calories)

The 470 calories in these chicken strips don't allow room for a side if you're aiming for a 500-calorie meal, but with 33 grams of protein per 3-count order, you'll still feel full and satisfied afterward. One thing to note is the high sodium count of over 1,700 milligrams, which brings you close to the recommended daily limit of 2,300 milligrams.

Jack in the Box Chicken Fajita Pita (320 calories)

You may not think of ordering a pita when at a burger joint, but this Chicken Fajita Pita from Jack in the Box is a delicious, filling, low-calorie order that can help you stick to your goals. It's also relatively low in saturated and total fat compared to many fast-food orders, so this one is a win all around.

Jack in the Box Breakfast Jack (350 calories)

Want an appetizing and satisfying breakfast you can grab on the go, all for under 500 calories? The Breakfast Jack Sandwich from Jack in the Box is a great way to start your day when you're in a hurry and still need to stick to your nutrition goals.

Hardee's/Carl's Jr.

Although the main difference between Hardee's and Carl's Jr. tends to be where they're located, there are a few other differences in their menu items. The following menu items are from the Hardee's menu specifically, and even though it's hard to find many low-calorie options on their menu, we did find a few that we love.

 The Best & Worst Menu Items at Hardee's

Hardee's/Carl's Jr. Frisco Breakfast Sandwich (450 calories)

You'd think a fast-food breakfast sandwich made with sourdough bread, ham, cheese, and egg may be too high in calories, but this Frisco Sandwich from Hardee's has only 450 calories. The 24 grams of protein will fill you up but beware of the 1,300 milligrams of sodium if you're watching your salt intake.

Hardee's/Carl's Jr. 5-Piece Chicken Tenders (440 calories)

Sometimes all you need to satisfy a craving are some crispy chicken tenders, and the 5-count from Hardee's can help you do just that—for only 440 calories! To keep your calorie count under 500, skip the dipping sauces, which usually add at least 100-200 calories.

Hardee's/Carl's Jr. Double Cheeseburger (380 calories)

The Double Cheeseburger from Hardee's is surprisingly only 380 calories, meaning you can enjoy the greasy fast-food burger you crave after a night out for less than your 500-calorie goal! Sadly, the smallest order of fries is still 240 calories, so you'd exceed your desired limit, but the burger itself will leave you feeling quite satiated.

Checkers/Rally's

Checkers and Rally's are another pair of fast-food restaurants that have similar menus. In fact, these two have the exact same menu, which includes a handful of tasty low-calorie choices like tenders, fish sandwiches, and hot dogs.

 9 Healthiest Checkers Orders—and 4 To Avoid

Checkers/Rally's 3-Piece Fry-Seasoned Chicken Tenders (410 calories)

Hot, tasty chicken tenders fried in the famous Checkers french fry batter? Yes, please! And for only 410 calories, you can enjoy the 3-count order and still get 27 grams of filling protein. Sounds like an obvious choice to us.

Checkers/Rally's All American Cheeseburger (330 calories)

The All American Cheeseburger from Checkers/Rally's is a classic burger topped with American cheese, pickles, ketchup, and mustard. For only 330 calories, you can indulge in this delicious sandwich without derailing your daily nutrition goals.

Checkers/Rally's Crispy Fish Sandwich (460 calories)

It can be challenging to find a fried fish sandwich under 500 calories because the batter and oil often make it a calorie-dense order, but the Crispy Fish Sandwich from Checkers/Rally's is only 460 calories—meaning it fits into your 500-calorie meal goal. Topped with tartar sauce and placed between a toasted sesame bun, this sandwich will definitely satiate your cravings.

Checkers/Rally's Grilled Hot Dog (310 calories)

We love a classic grilled hot dog with mustard and ketchup, and the Checkers/Rally's option has only 310 calories, making it a perfect choice for those who want a light but tasty lunch for under 500 calories. If you want a bit more on your dog, you can order the Chili Cheese Dog instead, which has only 360 calories.

Shake Shack

Shake Shack is known for its high-quality, grass-fed burgers and deliciously creamy milkshakes and frozen custards. Although there are tons of Shake Shack menu items that are calorically dense, you can find a few choices under 500 calories that can help you stick to your goals.

 10 Best & Worst Menu Items at Shake Shack

Shake Shack ShackBurger (500 calories)

The Shackburger is a classic-style cheeseburger with a single patty, cheese, lettuce, tomato, and sauce. To keep your calories at 500, make sure to order the single and skip bacon or avocado as additional topping options!

Shake Shack Hamburger (370 calories)

Some people love a plain hamburger with nothing on it, and if that's you, this Shake Shack hamburger is perfect. Because the plain burger is only 370 calories, you have room to add toppings if you'd like, such as onions (5 calories), ShackSauce (60 calories), avocado (60 calories), and tomato (5 calories).

 The Best Shake Shack Order for Weight Loss

Shake Shack BLT (380 calories)

*Full nutrition information is not known

We don't have the full nutrition information for the Shake Shack BLT yet, but this sandwich is piled high with applewood-smoked bacon, lettuce, tomato, and the famous ShackSauce—all of which total only 380 calories. Give yourself some fiber and healthy fats by adding avocado slices for only an additional 60 calories.

Shake Shack Grilled Cheese (320 calories)

We love the simplicity and nostalgia of a grilled cheese sandwich, and this one from Shake Shack keeps the calories low. Want to indulge even more? Add some bacon slices for only 70 additional calories.