IIFYM Fast Food Restaurant Master List

I found this little gem tonight and thought I’d pass it on… IIFYM-friendly menu choices at many of the major fast-food chains!  Who doesn’t love fast food?!

Also, you’ll want to check out the IIFYM Chain Restaurant Master List!!

Arby’s

Calories Carbs Protein Fat
Jr Roast Beef Sandwich 210 22.0 13.0 8.0
Chopped Farmhouse Salad w/ Roast Turkey 230 8.0 23.0 13.0
Jr Bacon Cheddar Melt Sandwich 280 25.0 17.0 12.0
Prime-cut Chicken Tenders (3) 350 25.0 25.0 17.0
Roast Beef Classic Sandwich 360 35.0 23.0 14.0

 

Burger King

Calories Carbs Protein Fat
Flame Broiled Hamburger 230 26.0 9.0 9.0
Whopper Jr. Sandwich w/o Mayo 240 27.0 10.0 10.0
Ranch Grilled Chicken Wrap 310 26.0 19.0 16.0
Tendergrill Chicken Sandwich w/o Mayo 350 40.0 26.0 9.0
Tendergrill Chicken Apple Cranberry Salad w/ dressing 440 34.0 28.0 26.0

 

Chick-Fil-A

Calories Carbs Protein Fat
12-count Grilled Nuggets 200 6.0 34.0 4.5
Grilled Market Salad 200 17.0 20.0 5.0
Grilled Chicken Sandwich 320 40.0 30.0 5.0
Asian Salad 330 24.0 29.0 13.0
Grilled Chicken Club Sandwich 440 41.0 38.0 14.0

 

Firehouse Subs

Calories Carbs Protein Fat
Chopped Salad w/ Grilled Chicken and no dressing 248 17.4 30.1 7.9
Chopped Salad w/ Turkey and no dressing 259 18.9 31.3 8.4
Capt. Sorensen’s Datil Pepper Grilled Chicken Sub w/ no mayo 356 51.3 29.6 7.0
Hook & Ladder Light w/ no mayo 368 50.8 29.8 8.6
Sriracha Beef Sub w/ no mayo 408 47.0 31.5 9.6

 

Hardee’s/Carls Jr.

Calories Carbs Protein Fat
“Trim It” Charbroiled BBQ Chicken Sandwich 190 24.0 18.0 3.5
Low Carb Charbroiled Chicken Club Sandwich w/o mayo 210 13.0 24.0 7.0
“Trim It” 1/4Lb Low Carb Little Thickburger 220 6.0 15.0 15.0
1/3Lb Low Carb Thickburger w/o cheese or mayo 280 9.0 19.0 16.0
“Trim It” Frisco Breakfast Sandwich 360 44.0 19.0 11.0

 

In-N-Out

Calories Carbs Protein Fat
Hamburger w/ Protein Style Bun 240 11.0 13.0 17.0
Hamburger w/ must & ketchup instead of spread 310 41.0 16.0 10.0
Cheeseburger w/ Protein Style Bun 330 11.0 18.0 25.0
Cheeseburger w/ mustard & ketchup instead of spread 400 41.0 22.0 18.0
Double Double w/ mustard & ketchup instead of spread 590 41.0 37.0 32.0

 

Jack in the Box

Calories Carbs Protein Fat
Grilled Chicken Salad 250 14.0 28.0 9.0
Egg White & Turkey Breakfast Sandwich 250 31.0 18.0 6.0
Grilled Chicken Strips w/ Teriyaki Sauce 310 15.0 44.0 8.0
Jr. Jack Burger 320 33.0 14.0 15.0
Southwest Salad w/ Grilled Chicken Strips 350 28.0 34.0 15.0
Chicken Club Salad w/ Grilled Chicken Strips 360 12.0 37.0 20.0

 

Kentucky Fried Chicken

Calories Carbs Protein Fat
Kentucky Grilled Chicken Wing 80 0.0 10.0 4.5
Kentucky Grilled Chicken Drumstick 90 0.0 13.0 4.0
Kentucky Grilled Chicken Breast 220 0.0 40.0 7.0
Crispy Chicken Caesar Salad 330 16.0 29.0 17.0
Crispy Chicken BLT Salad 350 18.0 30.0 18.0

 

Krystal Burger

Calories Carbs Protein Fat
Small Chik’n Bitesl 200 20.0 15.0 7.0
Egg on Toast 230 20.0 15.0 9.0
Krystal Chik 300 27.0 14.0 16.0
Large Chili 300 33.0 17.0 11.0
Chik Club 320 29.0 16.0 16.0

 

McDonald’s

Calories Carbs Protein Fat
Vanilla Ice Cream Cone 170 27.0 5.0 4.5
Egg White Delight McMuffin 250 30.0 18.0 8.0
Bacon Ranch Salad w/ Grilled Chicken 300 9.0 37.0 14.0
Southwest Salad w/ Grilled Chicken 330 26.0 32.0 11.0
Artisan Grilled Chicken Sandwich 360 43.0 32.0 6.0

 

Panda Express

Calories Carbs Protein Fat
Broccoli Beef 150 13.0 9.0 7.0
Kung Pao Chicken 290 14.0 16.0 19.0
Grilled Teriyaki Chicken 300 8.0 36.0 13.0
Grilled Asian Chicken 300 8.0 36.0 13.0
Teriyaki Chicken 380 14.0 41.0 13.0

 

Popeyes Chicken & Biscuits

Calories Carbs Protein Fat
Mild Chicken Leg 160 5.0 14.0 9.0
Blackened Chicken Tenders (3) 170 2.0 26.0 2.0
Spicy Chicken Leg 170 5.0 13.0 10.0
Spicy Chicken Tenders 310 16.0 28.0 15.0
Blackened BBQ Chicken Po’ Boy 340 49.0 24.0 7.0

 

Quiznos

Calories Carbs Protein Fat
Large Peppercorn Caesar Salad w/o cheese or dressing 180 13.0 22.0 6.0
Large BBQ Ranch Chicken Salad w/o cheese or dressing 220 15.0 23.0 8.0
Large Honey Mustard Chicken Salad w/o cheese or dressing 290 13.0 28.0 14.0
Small Turkey Sub w/o cheese or dressing 320 43.0 24.0 8.0
Small Basil Pesto Chicken Grilled Flatbread w/o cheese or dressing 360 37.0 20.0 15.0

 

Sonic Drive-In

Calories Carbs Protein Fat
Chicken Strips Kids Meal 220 17.0 14.0 11.0
Jr Breakfast Burrito 230 23.0 13.0 15.0
Vanilla Ice Cream (cup) 240 26.0 4.0 13.0
Jr Burger 330 30.0 15.0 17.0
Classic Grilled Chicken Sandwich 450 44.0 32.0 17.0

 

Subway

Calories Carbs Protein Fat
6″ Turkey Breast 280 46.0 18.0 3.5
6″ Roast Beef 320 45.0 24.0 5.0
6″ Oven Roasted Chicken 320 47.0 23.0 5.0
6″ Monterey Chicken Melt 360 45.0 28.0 8.0
6″ Steak, Egg White & Cheese 390 47.0 28.0 10.0
* Any of their sandwiches can be turned into a salad, making this probably the single best restaurant choice.


 

Taco Bell

Calories Carbs Protein Fat
Fresco Soft Chicken (or steak) Taco 140 16.0 10.0 3.5
Fresco Cool Ranch Doritos Locos Taco w/ grilled chicken 150 12.0 11.0 6.0
Fresco-Style Fiesta Taco Salad w/o beans or rice 400 41.0 23.0 16.0
Cantina Power Chicken Burrito 450 43.0 28.0 19.0
Cantina Chicken (or steak) Power Bowl 490 49.0 29.0 20.0

 

Wendy’s

Calories Carbs Protein Fat
Spicy Chicken Nuggets (4pc) 170 9.0 10.0 11.0
Full Size Asian Cashew Chicken Salad 210 14.0 33.0 3.5
Large Chili 250 23.0 23.0 7.0
Grilled Chicken Go Wrap 270 25.0 19.0 3.5
Full Size Apple Pecan Chicken Salad 350 28.0 35.0 11.0
Grilled Chicken Sandwich 370 43.0 34.0 7.0

 

Whataburger

Calories Carbs Protein Fat
Garden Salad 160 10.0 10.0 10.0
Whataburger Jr 310 37.0 14.0 11.0
Chicken Fajita Taco 340 29.0 28.0 12.0
Double Meat Whataburger Jr 420 37.0 23.0 20.0
Grilled Chicken Sandwich 430 49.0 35.0 13.0

 

White Castle

Calories Carbs Protein Fat
Original Slider 140 13.0 7.0 6.0
Plain Veggie Slider 150 20.0 5.0 5.0
Egg & Cheese Breakfast Slider 160 13.0 9.0 7.0
Grilled Chicken Slider 180 13.0 15.0 7.0
Egg & Hamburger Breakfast Slider 190 12.0 12.0 11.0

 

Zaxby’s

Calories Carbs Protein Fat
Chicken Salad Zalad w/o toast 260 10.0 17.0 17.0
Grilled Chicken House Salad w/o toast, fried onions, dressing 308 9.0 40.0 12.5
The Blue Blackened w/o toast, friend onions dressing 336 14.0 42.0 12.5
Buffalo Fingers w/o sauce 390 13.0 44.0 18.0
Grilled Chicken Caesar Salad w/o dressing 540 31.0 49.0 24.5