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 (580 cal) is lighter than a Wendy's Baconator (890 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.
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.