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These Are the 12 Best High-Fiber Fast Food Orders, According To Registered Dietitians
By Beth Ann Mayer,
15 hours ago
It's unlikely you associate fast food with foods high in fiber . Instead, your mind likely drifts to convenient food that tastes good (at the time) but isn't the most nutritious option because of its high caloric, salt and fat content. However, two things can be true: While many drive-thru dishes have trans and saturated fats and high sodium and can contribute to consuming excess calories, high-fiber fast food options exist.
Checking the menus online before heading to one can help you increase your fiber intake, especially when you either choose to dine at a fast food joint (because the cravings are real) or have no choice due to traffic and other snafus.
"Many fast-food restaurants offer higher-fiber choices, and familiarizing yourself with the nutritional content of menu items empowers you to make informed decisions," says Nicholas Rush, RD , a registered dietitian at Fay.
Moreover, having more fiber in your belly can be helpful. Research shows that most Americans consume only 17 grams of fiber daily, which is under the recommended value. Rush and other registered dietitians weighed in on how much fiber you should get. Then, they dug into their favorite high-fiber fast food choices at various chains to take the guesswork out of ordering.
The daily fiber intake recommendations are not one-amounts-suits-all. Like Starbucks, personalization and customization are key based on certain factors. "The recommended intake of fiber will vary based on age and sex," says Eliza Whitaker, MS, RDN , a registered dietitian and medical nutrition advisor at Dietitian Insights
Fiber is a vital component of a healthy diet. "Fiber slows digestion, which can help prevent high blood sugar spikes after meals and leave you feeling full for longer, potentially aiding in weight control," Whitaker says. "Fiber also adds bulk to stool, reducing constipation and feeds the healthy bacteria in the large intestine, promoting gut health."
12 Favorite High-Fiber Fast Food Options, According To RDs
1. Starbucks spinach, feta & egg white wrap
Starbucks
Nutrition (per order)
3 grams of fiber
290 calories
8 grams of fat
20 grams of protein
840 mg of sodium
Pros: Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health, loves that this order off Starbucks' menu packs a one-to-punch for satiety (fiber and protein). The fiber comes from the whole grain wrap and spinach.
Cons: Dr. Mohr flags the high sodium content, which can contribute to health issues like high blood pressure. The American Heart Association recommends consuming a maximum of 2,300 mg of sodium daily (but ideally 1,500 mg).
2. Starbucks chickpea bites & avocado protein box
Starbucks
Nutrition (per order)
13 grams of fiber
560 calories
37 grams of fat
15 grams of protein
710 mg of sodium
Pros: Protein might get top billing in the name of this item from the ubiquitous coffee chain—and it stands out to Rush. However, he also highlights the whopping 13 grams of fiber it contains.
Cons: Like the spinach and feta wrap, the chickpea and avocado protein box has a hefty amount of sodium.
3. Panera Mediterranean veggie sandwich on tomato basil bread
Panera
Nutrition (per order)
6 grams of fiber
500 calories
14 grams of fat
18 grams of protein
1,310 mg of sodium
Pros: Rush says this Panera dish is a good source of fiber and lower in calories than many fast food options.
Cons: Rush generally likes to see more protein in a meal than 18 grams. Also? According to the AHA, peep the sodium intake, which is almost the entire recommended value for a whole day.
4. Taco Bell power menu bowl
Taco Bell
Nutrition (per order)
8 grams of fiber
460 calories
21 grams of fat
26 grams of protein
1,230 mg of sodium
Pros : This dish is a good source of fiber, contains protein like legumes and chicken and is customizable, Rush notes.
Cons : The high-fat content (which can go up with certain add-on toppings) doesn't pass Rush's vibe check.
5. Subway veggie Delite salad
Subway
Nutrition (per order without protein add-ons)
4 grams of fiber
50 calories
1 gram of fat
3 grams of protein
75 mg of sodium
Pros: This "everything-but-the-bread" salad lets people turn their favorite sandwiches into salads. While bread can add fiber, the salad's veggie content, like lettuce and tomato, provides an ample amount, Dr. Mohr says. He also loves that it's a low-calorie option.
Cons: "The fiber content really depends on which and how many vegetables you choose, and it's lower in protein," Dr. Mohr says.
6. Chipotle burrito bowl with brown rice, black beans, fajita veggies and salsa
Nutrition (per order)
17 grams of fiber
385 calories
8 grams of fat
13 grams of protein
Pros: Rush praises Chipotle's custom burrito bowl, allowing diners to add high-fiber options like brown rice, black beans, and veggies over less-fibrous counterparts (like white rice).
Cons: Going ham with toppings and add-ons can increase calories and saturated fat.
7. Subway meatball marinara salad
Nutrition (per order)
6 grams of fiber
300 calories
790 mg of sodium
Pros: Whitaker says this produced-packed dish gets a good amount of fiber from the lettuce, spinach, tomatoes, green peppers, olives and cucumbers. The low-calorie nature also appeals to her.
Cons: It's high in sodium.
8. Chick-fil-A cool wrap
Chick-fil-A
Nutrition (per order)
14 grams of fiber
660 calories
45 grams of fat
42 grams of protein
1,420 mg of sodium
Pros: "The lettuce and flour seed flatbread are the main contributors to fiber," Whitaker says. "You could also grab a fruit cup to add an extra two grams of fiber." Whitaker also highlights the protein content.
Cons: It's almost your lot for daily sodium.
9. Starbucks rolled & steel-cut oatmeal
Starbucks
Nutrition (per order)
4 grams of fiber
160 calories
45 grams of fat
2.5 grams of protein
125 mg of sodium
Pros: Make your morning coffee run a high-fiber breakfast. "This oatmeal is low in sodium, fat, and does not contain any added sugars, making it a great fast food option," Whitaker says. "Opt to top your oatmeal with blueberries for even more fiber."
Cons: Whitaker didn't list any, but the dish's under-200-calorie nature and low protein count might make you reach for a mid-morning snack despite the fiber.
10. Subway club sandwich
Nutrition (per 6-inch order)
4 grams of fiber
1,520 mg of sodium
Pros: " The Subway Club is served on multigrain bread with lettuce, tomatoes, and red onions, all contributing to the 4 grams of fiber found in each 6-inch sandwich," Whitaker says. "You can add even more fiber by adding more veggies."
Cons: The sodium content goes above the AHA ideal.
11. Chipotle salad with chicken, pinto beans, guacamole, fresh tomato salsa, roasted, fajita veggies and Chipotle-honey vinaigrette
Nutrition (per order with dressing on the side)
21 grams of fiber
890 calories
48 grams of fat
47 grams of protein
2,770 mg of sodium
Pros: The high fiber content is eye-popping.
Cons: "It’s also incredibly high in sodium," Whitaker warns. "Restrict other sources of sodium when enjoying this salad, and don’t opt for this salad regularly.
12. Just Salad balsamic chicken avocado
Nutrition (per order)
8 grams of fiber
360 calories
17 grams of fat
35 grams of protein
270 mg of sodium
Pros: Rush likes that this option includes a ton of veggies, like crisp Romaine lettuce, tomatoes and avocado, plus protein and healthy fats.
Cons: "The price point," Rush says. Indeed, At about $15, it's not exactly a dollar-menu resident.
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