Healthy eating in the real world

Find a fast-food meal that fits.

Tell us what matters for lunch. Compare real U.S. menu orders by calories, protein and more.

A colourful bowl of vegetables, avocado and chickpeas
Food inspiration, not a tracked order. Photo: Anna Pelzer.
Start here

What sounds right today?

Choose any goals. You can fine-tune your matches next.

My meal goals

Free to use · No account · U.S. menus

15 restaurants

83 tracked orders

Official nutrition sources

Portions and dates shown

A closer look

Start with a whole order, then check the restaurant’s current menu before you buy.

Explore every meal
Chick-fil-A

Grilled Chicken Sandwich

A multigrain bun and grilled fillet. The reliable everyday order.

Calories
390
Protein
28 g
Carbs
45 g
Fat
11 g
View restaurant guide
Chipotle

Chicken Bowl with white rice and black beans

Adobo chicken, white rice, black beans, fajita vegetables, corn salsa, tomato salsa and romaine. Values are summed from Chipotle's published ingredient table.

Calories
650
Protein
48 g
Carbs
88 g
Fat
—
View restaurant guide
Sweetgreen

Chicken Pesto Parm

Chicken, quinoa and vegetables with parmesan, breadcrumbs and pesto vinaigrette. Standard bowl, including dressing.

Calories
510
Protein
38 g
Carbs
30 g
Fat
—
View restaurant guide

Nutrition values are for the listed U.S. order. A dash means the value has not been verified in our record.

Your daily picture

Know your targets. Then find a meal.

Our free macro calculator estimates calories, protein, carbs and fat from the details you enter. Use the result as a starting point, not a prescription.

Calculate my macros
Example daily estimate2,200 calories
Protein150 g
Carbs245 g
Fat69 g
Illustration only. Your result depends on your inputs.

Eating out

Have a restaurant in mind?

Find the chain you’re visiting and compare the orders we track.

All restaurant guides
CAVAChick-fil-AChipotleDunkin’Jersey Mike’sKFCMcDonald’sPanda ExpressPaneraPopeyesStarbucksSubwaySweetgreenTaco BellWendy’s

How it works

Make one good choice at a time.

You do not need a perfect meal or a rigid plan to use the numbers.

  1. 01

    Choose what matters

    Pick a goal, a restaurant or a calorie limit.

  2. 02

    Compare complete orders

    See the meal, portion and nutrition side by side.

  3. 03

    Check before ordering

    Menus change. Use our source links to confirm today’s details.

Useful reading

Food questions, answered plainly.

All nutrition guides
Food labelsA serving size is not your portion size.Learn to scale the numbers.Calorie targetsHow many calories should I eat?Start with an estimate.ProteinMore protein for your money.Compare the real cost per gram.