Eating out does not have to mean a 1,200 calorie meal. Most chains we track have at least a few lighter items, and a few simple swaps can cut hundreds of calories from a regular order. Here are lower calorie picks at popular chains, based on the calorie figures on our menu pages.
Calorie counts are approximate figures for standard items based on each chain’s published nutrition information. Sauces, dressings and add-ons change the total. This guide is general information, not medical or dietary advice. If you have specific nutrition needs, check the chain’s official nutrition guide or talk to a professional.
Lower calorie picks at a glance
| Item | Chain | Approx. calories |
|---|---|---|
| Cold Brew, Grande, black | Starbucks | 5 |
| Grilled Nuggets, 8 ct | Chick-fil-A | 130 |
| Original Recipe Drumstick | KFC | 130 |
| String Bean Chicken Breast | Panda Express | 210 |
| Grilled Chicken Wrap | Wendy’s | 270 |
| Egg McMuffin | McDonald’s | 310 |
| Flo’s Filet, 6 oz | LongHorn Steakhouse | 330 |
| Fit Slam | Denny’s | 390 |
| Grilled Chicken Sandwich | Chick-fil-A | 390 |
Simple swaps that save calories
- Bowl instead of burrito at Chipotle. Skipping the flour tortilla saves about 320 calories. A chicken bowl with rice, beans, salsa, cheese and lettuce is about 660 calories. See the Chipotle menu.
- Super Greens instead of Chow Mein at Panda Express. This one swap saves about 420 calories at the same price.
- Fresco style at Taco Bell. Asking for Fresco style replaces cheese and creamy sauces with pico de gallo. See the Taco Bell menu.
- Grilled instead of breaded. Chick-fil-A’s 8 ct Grilled Nuggets have about 130 calories against about 250 for the breaded version.
- Cold brew instead of a blended drink. A Grande Starbucks Cold Brew has about 5 calories before milk, while a Frappuccino runs about 370 to 440.
Lighter sit-down choices
At steakhouses, leaner cuts are the lighter pick. A 6 oz Flo’s Filet at LongHorn is about 330 calories and a Texas Roadhouse 6 oz sirloin is about 280 calories for the steak alone. For breakfast, Denny’s Fit Slam is about 390 calories and Cracker Barrel’s Good Morning Breakfast stays under 400.
Items to watch
Some favorites are much heavier than they look. An Olive Garden Chicken Alfredo is about 1,600 calories, an IHOP OREO Cheesecake Pancakes order is about 1,280 and a Cracker Barrel Coca-Cola Cake is about 1,110. These are fine as a treat, but worth knowing before you order.
Find calories alongside prices on every page of our restaurant menus.