Fast Food Tips
Arby’s
|
FOOD
|
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
|
Market Fresh Salads
|
. | |||||||
|
Caesar Salad, no dressing
|
8 ounces
|
90
|
4
|
7
|
8
|
3
|
10
|
170
|
|
Grilled Chicken Caesar Salad,
no dressing |
12 ounces
|
12
|
8
|
33
|
8
|
3
|
80
|
920*
|
|
Caesar Side Salad
|
5 ounces
|
45
|
2
|
4
|
4
|
2
|
5
|
95
|
|
Lite Menu
|
. | |||||||
|
Light Grilled Chicken
|
7.5 ounces
|
280
|
5
|
29
|
30
|
3
|
55
|
1170*
|
|
Light Roast Chicken Deluxe
|
7.2 ounces
|
260
|
5
|
23
|
33
|
3
|
40
|
1010*
|
|
Light Roast Turkey Deluxe
|
7.2 ounces
|
260
|
5
|
23
|
33
|
3
|
40
|
980*
|
|
Light Menu Salads
|
. | |||||||
|
Roast Chicken Salad
|
14.8 ounces
|
160
|
2.5
|
20
|
15
|
6
|
40
|
700*
|
|
Grilled Chicken Salad
|
16.3 ounces
|
210
|
4.5
|
30
|
14
|
6
|
65
|
800*
|
|
Garden Salad
|
12.3 ounces
|
70
|
1
|
4
|
14
|
6
|
0
|
45
|
|
Side Salad
|
5.7 ounces
|
25
|
0
|
2
|
5
|
2
|
0
|
20
|
|
Breakfast Items
|
. | |||||||
|
Sourdough with Ham
|
6.1 ounces
|
390
|
6
|
19
|
67
|
2
|
30
|
1570*
|
|
Add Slice Swiss cheese
|
.5 ounces
|
45
|
3
|
3
|
0
|
0
|
10
|
220
|
|
Condiments
|
. | |||||||
|
Arby’s Sauce® Packet
|
.5 ounces
|
15
|
0
|
0
|
4
|
0
|
0
|
180
|
|
BBQ Dipping Sauce
|
1 ounce
|
40
|
0
|
0
|
10
|
0
|
0
|
350
|
|
Bronco Berry Sauce™
|
1.5 ounces
|
90
|
0
|
0
|
23
|
0
|
0
|
35
|
|
Buttermilk Ranch Dressing
Reduced Calorie |
2 ounces
|
60
|
0
|
1
|
13
|
1
|
0
|
750
|
|
Croutons, Cheese & Garlic
|
.63 ounces
|
100
|
6.25
|
2.5
|
10
|
0
|
na
|
138
|
|
Croutons, Seasoned
|
.25 ounces
|
30
|
1
|
1
|
5
|
1
|
0
|
75
|
|
German Mustard Packet
|
.25 ounces
|
5
|
0
|
0
|
0
|
0
|
0
|
65
|
|
Horsey Sauce® Packet
|
.5 ounces
|
60
|
5
|
0
|
3
|
0
|
5
|
150
|
|
Italian Dressing Reduced Calorie
|
2 ounces
|
25
|
1
|
0
|
3
|
‹ 1
|
0
|
1030*
|
|
Ketchup Packet
|
.32 ounces
|
10
|
0
|
0
|
2
|
0
|
0
|
100
|
|
French Toast Syrup
|
.5 ounces
|
130
|
0
|
0
|
32
|
0
|
0
|
45
|
|
Marinara Sauce
|
1.5 ounces
|
35
|
1
|
1
|
4
|
0
|
0
|
260
|
*EXCESSIVELY HIGH IN SODIUM
Taco Bell ®
|
FOOD
|
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
|
Taco
|
2.75 ounces
|
170
|
10
|
9
|
12
|
3
|
30
|
330
|
|
Soft Taco – Chicken
|
3.5 ounces
|
190
|
7
|
13
|
19
|
2
|
35
|
480
|
|
Soft Taco – Steak
|
3.5 ounces
|
190
|
7
|
14
|
18
|
1
|
25
|
490
|
|
Pintos ‘n Cheese
|
4.5 ounces
|
180
|
8
|
9
|
18
|
10
|
15
|
640
|
|
Mexican Rice
|
4.75 ounces
|
190
|
9
|
5
|
23
|
‹ 1
|
15
|
750*
|
|
Cinnamon Twists
|
1.25 ounces
|
150
|
4.5
|
1
|
27
|
‹ 1
|
0
|
190
|
Subway®
|
FOOD
|
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
|
Select Sandwiches
|
. | |||||||
|
6″ Sweet Onion Chicken Teriyaki*
|
269 grams
|
380
|
5
|
26
|
59
|
4
|
50
|
1100*
|
| 6″ Red Wine Vinaigrette Club* |
267 grams
|
350
|
6
|
24
|
53
|
4
|
35
|
1520*
|
| 6″ Honey Mustard Ham* |
232 grams
|
310
|
5
|
18
|
52
|
4
|
25
|
1260*
|
|
7 Under 6 Sandwiches
|
. | |||||||
|
6″ Ham*
|
219 grams
|
261
|
4.5
|
17
|
39
|
3
|
25
|
1260*
|
|
6″ Roast Beef*
|
220 grams
|
264
|
4.5
|
18
|
39
|
3
|
20
|
840
|
|
6″ Roasted Chicken Breast*
|
234 grams
|
311
|
6
|
25
|
40
|
3
|
48
|
880
|
|
6″ SUBWAY Club®*
|
253 grams
|
294
|
5
|
22
|
40
|
3
|
33
|
1250*
|
|
6″ Turkey Breast*
|
220 grams
|
254
|
3.5
|
16
|
39
|
3
|
20
|
1000*
|
|
6″ Turkey Breast & Ham*
|
229 grams
|
267
|
4.5
|
18
|
40
|
3
|
26
|
1210*
|
|
6″ Veggie Delight®
|
163 grams
|
200
|
2.5
|
7
|
37
|
3
|
0
|
500
|
|
Deli Sandwiches
|
. | |||||||
|
Ham*
|
147 grams
|
194
|
3.5
|
10
|
30
|
2
|
12
|
750*
|
|
Roast Beef
|
.5 ounces
|
45
|
3
|
3
|
0
|
0
|
10
|
220
|
|
Turkey Breast*
|
157 grams
|
200
|
3.5
|
12
|
31
|
2
|
13
|
700
|
|
Wraps
|
. | |||||||
|
Steak and Cheese
|
245 grams
|
353
|
9
|
22
|
46
|
3
|
37
|
1400*
|
|
Turkey Breast and Bacon
|
157 grams
|
321
|
7
|
18
|
45
|
2
|
28
|
1510*
|
|
Classic Salads
|
. | |||||||
|
Steak & Cheese
|
315 grams
|
181
|
8
|
17
|
12
|
4
|
37
|
890*
|
|
7 Under 6 Salads
|
. | |||||||
|
Ham*
|
289 grams
|
112
|
3
|
11
|
3
|
25
|
0
|
1030*
|
|
Roast Beef
|
290 grams
|
114
|
3
|
12
|
11
|
3
|
20
|
660
|
|
Roasted Chicken Breast*
|
304 grams
|
137
|
3
|
16
|
12
|
3
|
36
|
730*
|
|
SUBWAY Club®*
|
323 grams
|
145
|
3.5
|
17
|
12
|
3
|
33
|
1070*
|
|
Turkey Breast*
|
290 grams
|
105
|
2
|
11
|
11
|
3
|
20
|
820*
|
|
Turkey Breast & Ham*
|
299 grams
|
117
|
3
|
13
|
11
|
3
|
26
|
1030*
|
|
Veggie Delite®*
|
233 grams
|
50
|
2
|
2
|
9
|
3
|
1
|
0
|
Wendy’s®
|
FOOD
|
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
|
Sandwiches
|
. | |||||||
|
Jr. Hamburger, 1 each
|
117 grams
|
270
|
9
|
14
|
34
|
2
|
30
|
620
|
|
Hamburger, Kids’ Meal, 1 each
|
110 grams
|
270
|
9
|
14
|
33
|
1
|
30
|
620
|
|
Grilled Chicken Sandwich, 1 each
|
188 grams
|
300
|
7
|
24
|
36
|
2
|
55
|
740*
|
|
Sandwich Components
|
. | |||||||
|
2 ounce* Hamburger Patty
|
37 grams*
|
100
|
7
|
9
|
0
|
0
|
30
|
150
|
|
Spicy Chicken ® Fillet, 1 piece
|
104 grams
|
210
|
9
|
22
|
10
|
0
|
60
|
920*
|
|
Kaiser Bun, 1 each
|
71 grams
|
200
|
2.5
|
6
|
38
|
1
|
0
|
340
|
|
Sandwich Bun, 1 each
|
58 grams
|
160
|
2
|
5
|
31
|
1
|
0
|
300
|
|
American Cheese, 1 slice
|
18 grams
|
70
|
6
|
4
|
0
|
0
|
15
|
260
|
|
American Cheese, Jr., 1 slice
|
12 grams
|
45
|
3.5
|
3
|
0
|
0
|
10
|
170
|
|
Bacon, 1 piece
|
4 grams
|
20
|
1.5
|
1
|
0
|
0
|
5
|
90
|
|
Honey Mustard,
Reduced Calorie, 1 teaspoon |
7 grams
|
25
|
1.5
|
0
|
2
|
0
|
0
|
40
|
|
Ketchup, 1 teaspoon
|
7 grams
|
10
|
0
|
0
|
2
|
0
|
0
|
80
|
|
Lettuce, 1 leaf
|
15 grams
|
0
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Mayonnaise, 1-1/2 teaspoon
|
9 grams
|
30
|
3
|
0
|
1
|
0
|
5
|
60
|
|
Mustard, 1/2 teaspoon
|
5 grams
|
0
|
0
|
0
|
0
|
0
|
0
|
50
|
|
Onion, 4 rings
|
13 grams
|
5
|
0
|
0
|
1
|
0
|
0
|
0
|
|
Pickles, 4 slices
|
11 grams
|
0
|
0
|
0
|
0
|
0
|
0
|
140
|
|
Tomatoes, 1 slice
|
26 grams
|
5
|
0
|
0
|
1
|
0
|
0
|
0
|
|
Salads
|
. | |||||||
|
Side Salad, 1 each
|
155 grams
|
35
|
0
|
0
|
7
|
3
|
0
|
20
|
|
Taco Chips, 15 each
|
42 grams
|
210
|
9
|
3
|
28
|
2
|
0
|
160
|
|
Additional Salad Dressings
|
. | |||||||
|
Fat Free French, 1 pkg.
|
71 grams
|
90
|
0
|
0
|
21
|
1
|
0
|
240
|
|
Reduced Fat Creamy Ranch, 1 pkg.
|
71 grams
|
120
|
9
|
1
|
7
|
1
|
15
|
610
|
| Low Fat Honey Mustard, 1 pkg. |
71 grams
|
110
|
3.5
|
0
|
23
|
0
|
0
|
370
|
|
Potatoes, Chili & Nugget Condiments
|
. | |||||||
|
Plain Baked Potato, 10 ounces*
|
284 grams
|
310
|
0
|
7
|
72
|
6
|
0
|
25
|
|
Sour Cream & Chive Baked Potato
with 1 packet sour cream |
312 grams
|
370
|
5
|
7
|
72
|
7
|
15
|
75
|
|
Whipped Margarine, 1 packet
|
14 grams
|
70
|
7
|
0
|
0
|
0
|
0
|
115
|
|
Small Chili, 8 ounces
|
227 grams
|
210
|
7
|
15
|
21
|
5
|
30
|
800*
|
|
Cheddar Cheese, shredded
2 tablespoons |
17 grams
|
70
|
6
|
4
|
1
|
0
|
15
|
110
|
|
Saltine Crackers, 2 each
|
6 grams
|
25
|
0.5
|
1
|
4
|
0
|
0
|
80
|
|
Barbeque Sauce, 1 packet
|
28 grams
|
45
|
0
|
1
|
10
|
0
|
0
|
160
|
|
Sweet and Sour Sauce, 1 packet
|
28 grams
|
50
|
0
|
0
|
12
|
0
|
0
|
120
|
|
Desserts
|
. | |||||||
|
Junior Frosty™, 6 ounce cup
|
113 grams
|
170
|
4
|
4
|
26
|
0
|
20
|
100
|
|
Small Frosty™, 12 ounce cup
|
227 grams
|
330
|
8
|
8
|
56
|
0
|
35
|
200
|
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