Top Fast-Food Picks for People with Diabetes

Photo: Chipotle

Fast-food joints get a bad reputation for serving up foods high in carbs, sodium, fat and sugar—but that doesn't mean a trip to Panera has to be completely off the table, even if you have diabetes.

After all, fast food is convenient, and sometimes it's the only option for a meal if you're on a road trip or stuck in an airport. And you don't even have to stick to plain grilled chicken or salads, either. There's room for an occasional burger with fries.

To help you navigate the drive-thru with diabetes, we're sharing dietitian-approved menu recommendations for each of the most popular chains, plus expert ordering tips to help you find a meal that will fill you up without causing a massive spike in your blood sugar. The next time you're faced with a fast-food menu, you'll be prepared to make a smart choice to fit your lifestyle, satisfy cravings and support your individual dietary needs.

Fast-Food Nutrition Tips

If you have the time, think about each of these tips before you go to a fast-food restaurant. Then find our top picks to help guide you in your fast-food decisions that lessen the chances of sending your blood sugar soaring, while quieting your cravings and keeping you full and satisfied.

Check Out the Menu Online

Curious about how many carbs are in your favorite fast food choices? Most fast-food restaurants have very user-friendly online menus that allow you to build customized creations and view nutrition info for your entire meal in real time, or to search for items based on specific criteria—like "under 500 calories," "at least 10 grams protein" or "sodium less than 800 milligrams," etc.

Be Mindful of Added Sodium and Sugar in Condiments

Watching sodium intake? Carefully consider the condiments, which are often hidden sources of sodium, sugar and carbs. And be aware that low-calorie and low-fat salad dressing typically relies on added sugar and salt for flavor, so be sure to check the label.

Think Moderation in Serving Sizes

You don't have to restrict yourself to iceberg lettuce salads and plain grilled chicken, but moderation is key with fast-food dining. It's a good idea to limit larger-sized portions, sugary sodas and desserts at a fast-food restaurant.

Taco Bell

1 Chicken Soft Taco

Add tomatoes, lettuce, onions, pico de gallo. You can add guacamole for an additional 80 calories, 8 grams fat, 3 grams carbs and 160mg sodium.

TOTAL (1 taco): 180 cals, 8 g fat, 4 g sat fat, 490 mg sodium, 18 g carbs, 3 g fiber, 9 g protein

2 Crunchy Beef Tacos

Add lettuce, tomato, pico de gallo and onion. Add an order of black beans for 4 grams of filling fiber, 50 calories, 1.5 grams fat, 7 grams carbs, 140 mg sodium and 3 g protein.

TOTAL (2 tacos): 330 cals, 19 g fat, 8 g sat fat, 600 mg sodium, 26 g carbs, 6 g fiber, 15 g protein

Veggie Bowl

TOTAL: 410 cals, 20 g fat, 6 g sat fat, 850 mg sodium, 47g carbs, 11 g fiber, 12 g protein

Tips for Dining at Taco Bell

• Choose lower-sodium fresh pico de gallo over the various salsas.
• Choose guacamole over cheese or sour cream to get heart-healthy monounsaturated fat, or choose the reduced fat option.
• Increase the heat without raising sodium levels too high with a packet of hot sauce (35 mg sodium) versus jalapeños, which add a whopping 240 mg of sodium.
• Cinnabon Delights (served as a 2-pack) are a sweet treat that won't totally derail your diabetes goals, especially if you share them with a friend: 170 cals, 11 g fat, 3.5 g sat fat, 70 mg sodium, 15 g carbs, 9 g sugars, 2 g protein.

Taco Bell's Full Menu Nutrition Info

Burger King

Hamburger

Comes with pickles, ketchup and mustard. If you want cheese on your hamburger, ordering a cheeseburger will add 40 calories, 3 g fat, 2 g sat fat, 220 mg sodium, 2 g carbs and 2 g protein.

TOTAL (Hamburger): 250 cals, 10 g fat, 4 g sat fat, 560 mg sodium, 29 g carbs, 1.1 g fiber, 13.1 g protein

Whopper Jr.

Comes with lettuce, tomatoes, pickles, onion, ketchup, mayo.

TOTAL: 230 cals, 19 g fat, 5 g sat fat, 560 mg sodium, 30 g carbs, 2.2 g fiber, 15.3 g protein

Classic Flame-Grilled Chicken Wrap

TOTAL: 240 cals, 11 g fat, 3 g sat fat, 640 mg sodium, 21 g carbs, 1 g fiber, 17 g protein

Tips for Dining at Burger King

• Craving fries or onion rings? Choose a side from the "Value Size" menu, as these items are the most modestly portioned (and priced!), even compared to a "small" order. For example, a value-size order of onion rings is 200 calories, 9 g fat, 1.5 g sat fat and 370 mg sodium. A value-size order of (unsalted) french fries is 230 calories, 10 g fat, 1 g sat fat, 170 mg sodium, 33 g carbs and 3 g protein.
• Hidden source of sodium? Ketchup! One packet or serving adds 90 mg sodium and 2 g carbs, so be conservative with that and any other condiments.

Burger King's Full Menu Nutrition Info

Chipotle

Salad Bowl with Chicken

Here's how to build this to get the most fiber, protein and lowest sodium without sacrificing flavor.

Choose greens with normal chicken, light brown rice, light pinto beans, light sour cream, normal fajita veggies.

TOTAL: 430 cals, 15 g fat, 7 g sat fat, 675 mg sodium, 36 g carbs, 7 g fiber, 40 g protein

Make It a Veggie Bowl

If you're a vegetarian, order this same bowl with veggies, minus sour cream and add guacamole (it's free with a veggie bowl). You'll have less protein and sodium, but more fiber.

TOTAL: 405 cals, 26 g fat, 4 g sat fat, 570 mg sodium, 38 g carbs, 12 g fiber, 8 g protein

Tips for Dining at Chipotle

• The great part about Chipotle's made-to-order menu is that you can ask for a half portion of any starchy carbs, like rice or beans, or omit them altogether. It's a simple request that makes fitting a few chips into your meal much more reasonable.
• Chipotle's online ordering calculates nutrition information automatically, so it's easy for you to immediately see how your choices stack up.
• The salsas and dressings are surprisingly high in sodium, so either omit completely, or ask for half.

Chipotle's Full Menu Nutrition Info

Starbucks

Tomato & Mozzarella on Focaccia

It's hard to beat the combination of fresh mozzarella, tomato and basil—especially when it's served warm on toasted focaccia and has less than 400 calories. Pair it with the Seasonal Fruit Blend cup for extra antioxidants and fiber.

TOTAL: 360 cals, 12 g fat, 5 g sat fat, 590 mg sodium, 47 g carbs, 1 g fiber, 15 g protein

Eggs + Cheddar Protein Box

Cage-free hard-boiled eggs, sliced tart apples, grapes and white Cheddar cheese with multigrain muesli bread and honey peanut butter combine to make this a perfect grab-and-go option.

TOTAL: 460 cals, 24 g fat, 7 g sat fat, 450 mg sodium, 40 g carbs, 5 g fiber, 21 g sugar, 22 g protein

Rolled & Steel-Cut Oatmeal

This option is great for a fulling breakfast or a snack on-the-go. A blend of fiber-rich oats with customization options. Go for unsalted nuts and fresh blueberries to keep sodium levels low and increase the fiber.

TOTAL (for oats only): 160 cals, 2.5 g fat, 0.5 g sat fat, 125 mg sodium, 28 g carbs, 4 g fiber, 5 g protein

Tips for Dining at Starbucks

• Skip the sugary pastries and packaged snacks lining the shelves. Instead, focus on the refrigerated case of fresh food for the healthiest grab-and-go options.
• Use the website's nutrition calculator to sort items via "Health and Wellness Options," including fat (10 g or less), fiber (at least 3 g), protein (at least 10 g) and sodium (600 mg or less).

Starbucks' Full Menu Nutrition Info

McDonald's

Filet-O-Fish

The Filet-O-Fish is lower in sodium than other sandwiches and provides 16 satiating grams of protein. If you leave off the tartar sauce, you'll spare 90 calories and 10 g of fat—but personally, we think the tartar sauce makes the sandwich. If you decide to keep the tartar sauce on the sandwich, just account for those calories and fat grams somewhere else.

TOTAL: 380 cals, 19 g fat, 4 g sat fat, 580 mg sodium, 38 g carbs, 2 g fiber, 16 g protein

Classic Hamburger

If you're craving a burger, choose the hamburger over more elaborate or fried options.

TOTAL: 250 cals, 9 g fat, 3.5 g sat fat, 510 mg sodium, 30 g carbs, 1 g fiber, 12 g protein

Tips for Dining at McDonald's

• If you want to add fries, choose the Kids Fries—at only 110 calories, 5 g fat, 90 mg sodium and 14 g carbs, they fit within these meal guidelines.
• The Happy Meal is a great choice. Choose the burger (with nutrition info above), kids fries and apple slices. Choose milk or water for your drink over soft drinks or juice.

McDonald's Full Menu Nutrition Info

Panera Bread

Half Sandwich and Half Salad

This combo is fabulous in that it gives you a taste of a few items without going overboard on calories, carbs or sodium. Stick to a simple sandwich versus the more elaborate paninis (these are often premade with rich sauces and extra meat or cheese) and pair it with either half salad below. And don't be fooled: While soup might seem like a healthy option, a closer look reveals that nearly all of Panera's soups are loaded with salt.

Avocado Sandwich

TOTAL (1/2 sandwich): 200 cals, 4.5 g fat, 0.5 g sat fat, 300 mg sodium, 36 g carbs, 4 g fiber, 7 g protein

Napa Almond Chicken Salad on Country Rustic

TOTAL (1/2 sandwich): 320 cals, 13 g fat, 2 g sat fat, 490 mg sodium, 39 g carbs, 2 g fiber, 14 g protein

Asian Sesame with Chicken Salad

TOTAL (1/2 salad): 200 cals, 11 g fat, 1.5 g sat fat, 390 mg sodium, 13 g carbs, 3 g fiber, 14 g protein

Caesar Salad with Black Pepper Croutons

TOTAL (1/2 salad): 200 cals, 14 g fat, 3.5 g sat fat, 380 mg sodium, 12 g carbs, 2 g fiber, 5 g protein

Tips for Dining at Panera Bread

• Choose sandwiches and wraps with whole-grain bread or wraps, lean proteins and plenty of vegetables.
• For a nutrient-dense breakfast, consider options like the Avocado, Egg White & Spinach Breakfast Sandwich or the Steel Cut Oatmeal with Almonds, Quinoa and Honey.
• Don't hesitate to customize your order. Ask for dressing on the side, extra veggies or substitute whole-grain bread for any sandwich.
• When they ask you for a side, choose a fiber-filled apple to enjoy!

Panera's Full Menu Nutrition Info

Wendy's

Jr. Cheeseburger Deluxe

TOTAL: 340 cals, 20 g fat, 7 g sat fat, 630 mg sodium, 27 g carbs, 1 g fiber, 15 g protein.

Jr. Hamburger

TOTAL: 250 cals, 11 g fat, 4 g sat fat, 440 mg sodium, 25 g carbs, 1 g fiber, 13 g protein

Tips for Dining at Wendy's

• Wendy's plain or sour cream and chive baked potatoes are the most nutritious option on the menu. They are high in carbohydrates, but significantly lower in sodium and saturated fat than most menu items. They also have protein and more fiber than most menu items.
• Customize your order by asking for no mayo or cheese, and request extra veggies instead. This reduces saturated fat and calorie content while boosting fiber and nutrient intake.
• Instead of fries, choose healthier sides like Wendy's side salad (without creamy dressings) or apple slices. These options provide more vitamins, minerals and fiber without the extra calories from fried foods.
• Opt for water, unsweetened iced tea or black coffee instead of sugary sodas or milkshakes. These choices help you stay hydrated without adding extra calories from ingredients that don't provide any added vitamins and minerals.
  

Wendy's Full Menu Nutrition Info (click on category then item for nutrition info)

Subway

Eating at Subway? Look to the "Fresh Fit" menu, with eight sandwiches that each provide 24 g of whole grains and two servings of vegetables for less than 400 calories.

6-Inch Rotisserie-Style Chicken on Hearty Multigrain Bread

Our top pick for a sandwich is the 6-inch Rotisserie Chicken on 9-Grain Wheat with the standard vegetables—tomatoes, spinach, lettuce, red onion, cucumbers and green peppers). The hearty rotisserie chicken feels more substantial than deli meat, yet it's only 310 calories. Make it more filling by asking for double veggies, and steer clear of the pickles, jalapeños, banana peppers and especially sauerkraut, all of which will add 100-200 mg of sodium to your sandwich. The condiments with the lowest sugar content include tangy red-wine vinegar or lite mayo.

TOTAL: 290 cals, 6 g fat, 1 g sat fat, 760 mg sodium, 36 g carbs, 3 g fiber, 24 g protein

Tips for Dining at Subway

• Go for the oil and vinegar dressing on your sandwich for an acidic kick.
• Instead of cheese, add avocado for good-for-you-fat that promotes nutrient absorption.
  

Subway's Full Nutrition Information

The Bottom Line

Fast food doesn't have to be off-limits for people with diabetes—it’s all about making informed, mindful choices. By planning ahead, utilizing online nutrition calculators, and focusing on portion sizes, you can enjoy meals from popular chains without spiking your blood sugar. Whether you're craving tacos, burgers or a quick salad, there are plenty of diabetes-friendly options to choose from. Remember, moderation is key, and small adjustments like choosing lower-sodium condiments, adding fiber-rich sides or opting for smaller portions can make all the difference. With these tips, navigating the drive-thru becomes a manageable, balanced part of your lifestyle.