Dietitian ranks the lowest calorie fast food menu options from lowest to highest

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

At times, we all find ourselves busy and in need of a quick and easy meal we can grab on the go.

While fast food and takeaway are rarely the healthiest options, the good news is that there are some lighter, lower calorie choices at many of our favourite outlets that still have much to offer nutritionally.

Here are some of the lowest-calorie menu options you can choose.

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Vietnamese cuisine offers some of the healthiest takeaway food options and while all of the salads and soups are great options, you can't go past the lean, low carb rice paper rolls for a filling, nutritionally balanced snack or meal on the run.

98cals

6g protein

<1g saturated fat

Relatively small, this mini snack wrap strikes a balance between enjoying some fast food but keeping your calories under control if you need to grab something that offers protein on the run.

217cals

14g protein

3g saturated fat

Most of the menu items you will find when ordering Japanese are good options nutritionally, but the standout is salmon sashimi thanks to its high protein and Omega-3 content. Team with Edamame and Seaweed salad for a nutrient balanced, satisfying meal.

237cals

24g protein

<1g saturated fat

The great thing about Subway is that there are loads of lower fat options, which means you can get a balanced meal that offers good quality carbs, lean protein and salad for 300 calories or less.

263cals

17g protein

<1g sat fat

One of the lightest salad options you can find in a food court, not only is the beef lean, but it offers a hearty serve of protein and iron in a filling lunch salad.

292cals

25g protein

2g saturated fat

Surprisingly low in calories for a burger from a fast food chain, if you can avoid the fries, this is a good option nutritionally. 

344cals

23g protein

2g saturated fat

Whilst you have to watch the high fat additions like cheese, sour cream and avocado when enjoying Mexican, a Naked Burrito bowl is a lighter, protein rich option that is much lower in carbs, especially if you choose to swap the rice for extra vegetables. 

360cals

25g protein

9g saturated fat

A protein-rich option that offers loads of salad vegetables and is a filling, tasty meal on the go.

363cals

41g protein

5g saturated fat

This high-protein, low-carb meal is a tasty way to enjoy your chicken, while still getting some nutrient-rich salad, all for less than 400 calories.

390cals

29g protein

4.7g saturated fat

Growing in popularity, the great thing about these salad-based bowls is that you can load up with nutrient-rich ingredients like salad, edamame and Omega-3 rich fish and still create a delicious salad bowl for less than 400 calories.

394cals

23g protein

2g saturated fat

A tasty salad that combines some fried chicken with a nutrient rich salad which means you get the best of both worlds when trying to combine taste with nutrition when making a fast food meal selection.

400cal

24g protein

2g saturated fat

Burgers are rarely the best options when picking up food on the go, but a grilled option will always be better nutritionally and the calories are reasonably controlled.

447cals

34g protein

5g saturated fat