Understanding nutrition information on restaurant menus can help you make healthier choices. Here's what to look for.
Calories
The FDA recommends a daily intake of approximately 2,000 calories for adults. A fast food meal should ideally stay under 700-800 calories. Watch for salads with dressing — they can exceed 600 calories. Dressings on the side save 100-200 calories. For example, a McDonald's Big Mac (590 cal) is lighter than a Wendy's Baconator (960 cal).
Protein
Aim for 20-30g of protein per meal to feel full. Grilled chicken options provide 25-35g. The best protein-per-dollar options include the McDouble (22g for $3.59) and Taco Bell's Cheesy Double Beef Burrito (24g for $2.99).
Carbohydrates
Buns, tortillas, rice, and fries add 30-60g of carbs per serving. For low-carb diets, Subway salads are a good choice. Pizza Hut's Thin 'N Crispy crust has 200 cal per slice vs Original Pan's 320 cal.
Fat
Total fat should be under 20-35g per meal. Fried items and creamy sauces are the main sources. KFC's Extra Crispy breast (470 cal) has more fat than Original Recipe (390 cal) due to extra breading.
Dietary Flags
Look for Gluten-Free (GF), Vegetarian (V), Vegan, and Keto-Friendly badges on our restaurant pages. Taco Bell has 17 AVA-certified vegetarian items. Starbucks offers oatmilk, almondmilk, and coconutmilk at no extra charge.
Using GetFoodMenus
Every restaurant page on GetFoodMenus includes a full nutrition table with calories, protein, carbs, and fat for every menu item. Use the Meal Price Calculator to see total cost and calories. Visit our nutrition page for more guides.