Fast food It gets its name from its best trait: its speed. There are no promises of health, nutrition, or a low calorie count involved. From the first moment, customers are aware of what they are eating and rarely have expectations of a well-balanced meal.
However, that is not to say that there is not a variety of nutritional values within the fast food market. All fast food menus are not built the same way:some are definitely healthier than others. After discussing the options with the dietician Amy Goodson, MS, DR, CSSD, LDwe got an idea of which chain is, in general, the least healthy choice.
For more fast food news, check out 8 Worst Fast Food Burgers To Stay Away From Right Now.
He explained that when evaluating the nutrition of fast food menus, he considers five main factors: calories, fat, saturated fat, and sodium content of the menu items and, more importantly, how possible it is to make a healthy choice (or at least a “better for you” option) when you eat there.
“I really think you can make a smart nutritional choice in most places,” Goodson said, “while the options may be slim, there are often at least one or two items available.”
And the least healthy fast food chain is . . .
Based on these standards, which chain takes the crown as America’s Unhealthiest Fast Food Chain? According to Goodson, it is king of burgers.
After looking at the burger slinger’s current menu, Goodson noted that Burger King has a higher overall calorie count than even its closest competitor. mcdonald’s.
“Most of the Burger King items seem to be very caloric, some exceeding 1,000 calories,” he says. “And not to mention, an average hamburger or chicken sandwich contains more than 2,000 milligrams of sodium.”
He explained that although Burger King’s Whopper is quite comparable to McDonald’s big mac—the sodium count is roughly equivalent to 940 milligrams in the Big Mac and 980 milligrams in the Lie– the Whopper finally logs 120 more calories.
When it comes to the Ch’King, the chain’s signature new chicken sandwich, it’s by far the worst selection of its kind. Of course, chicken sandwiches are generally high in fat and sodium, but even among the least healthy options that exist at the moment, Spicy Ch’King stands out as a superior choice in all respects. For comparison’s sake, Popeyes’ Spicy Chicken Sandwich has 700 calories, 42 grams of fat, and 1,473 milligrams of sodium, while Wendy’s Classic Big Bacon Cheddar clocks in at 810 calories, 45 grams of fat, and 2,250 milligrams of sodium, even with all the fried stuff that’s in between the bun.
But don’t just blame the sandwiches, Goodson adds. “Many of Burger King’s side items fall into the ‘less than optimal’ category,” he said.
“Both [Burger King and McDonald’s] offers many high calorie fried foods and sadly no grilled items on the menu! I don’t see salads, grilled chicken sandwiches, nothing,” says Goodson.
If your only option in a place is something fried, making a healthy choice is exponentially more difficult. And while Burger King largely offers only fried options, McDonald’s narrowly avoids taking the pie as the least healthy chain because of its apple slices and some better-for-you breakfast items, according to Goodson.
What to do when Burger King is the only option?
If you need something fast and Burger King is the only option, Goodson offers the following tips:
- If you order a burger, stick with a single patty and cut out higher-calorie additions like bacon and crispy onions.
- Choose mustard or ketchup over a creamy mayonnaise-based sauce.
- Ask for double the lettuce and tomato to pack on more fiber.
- Skip the sides and sugary drinks.
- Order from the King Jr. menu. “A lot of times portion size is the issue, so a child’s portion can cut calories significantly,” says Goodson. “I promise you, you won’t be hungry.”
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