How to Read Restaurant Nutrition Labels Like a Pro

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. 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.

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.

Using GetFoodMenus

Every restaurant page includes full nutrition tables with calories, protein, carbs, and fat for every menu item. Visit our nutrition page for more guides.