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TOP 5 CALORIC OFFENDERS

• 1,220 – Tuna Melt, regular
• 1,230 – Classic Sub, large
• 1,270 – Prime Rib & Peppercorn, large
• 1,390 – Double Cheese Cheesesteak, large
• 1,740 – Tuna Melt, large

400 CALORIES OR LESS

QKids Subs and Sammies

• 200 – Turkey & Cheese Sub
• 200 – Turkey & Cheese Sammie
• 200 – Ham & Cheese Sub
• 200 – Ham & Cheese Sammie
• 220 – Cheesy Sub
• 230 – Cheesy Sammie

Classic Subs

• 300 – Honey Bourbon Chicken, small
• 350 – The Traditional w/o cheese, small (add 60 cal. for cheese)
• 380 – Veggie w/o cheese, small (add 100 cal. for cheese)
• 390 – Turkey Ranch & Swiss, small

Toasty Bullets

• 330 – Pesto Turkey Bullet
• 370 – Turkey Club Bullet w/o cheese (add 35 cal. for cheese)
• 385 – Beef Bacon & Cheddar Bullet

Flatbread Sammies

• 250 – Roadhouse Steak Sammie
• 265 – Catalina Chicken Sammie
• 330 – Veggie Sammie
• 360 – Italian Sammie w/o cheese (add 5o cal. for cheese)
• 380 – Sonoma Turkey Sammie
• 380 – Alpine Chicken Sammie
• 395 – Bistro Steak Sammie

Small Chopped Salads

• 270 – Pan Asian
• 380 – Raspberry Chipotle Chicken

Regular Chopped Salads

• 370 – Pan Asian w/o rice noodles (add 60 cal. for rice noodles)

Savory Soups (including 2 crackers at 45 calories)

• 175 – Broccoli Cheese, cup
• 305 – Broccoli Cheese, bowl

• 105 – Chicken Noodle, cup
• 155 – Chicken Noodle, bowl

• 125 – Tomato Basil, cup
• 205 – Tomato Basil, bowl

• 185 – Chili, cup
• 275 – Chili, bowl

Menu items with none under 400 calories, even with cheese removed

• Toasty Torpedoes (675 to 1,020 calories)
• Signature Subs (470 to 1,390 calories)
• Everyday Value Deli Subs (470 to 1,740 calories)

Nutritional list adapted from Quizno’s complete nutrition guide. Menu items are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage items)

• 800 – Classic Chicken Salad Sandwich
• 800 – BBQ Brisket Sandwich
• 850 – Smokehouse BBQ Chicken Sandwich
• 890 – Brisket Dip Carver
• 980 – Boston Meatloaf Carver
• 1,020 – Crispy Country Chicken Carver

400 Calories or Less

Individual Meals

• 150 – Roasted Turkey, 4 oz.
• 240 – 1/4 White Rotisserie Chicken, No Skin
• 280 – Beef Brisket, 4 oz.
• 290 – 1 Thigh & 1 Drumstick
• 290 – 3 Piece Dark Skinless (Thigh & 2 Drumsticks)
• 320 – 1/4 White Rotisserie Chicken
• 350 – 3 Piece Dark Skinless (2 Thighs & Drumstick)
• 390 – 3 Piece Dark Individual Meal
• 400 – BBQ Brisket, 6.5 oz.

Family Meals

• 180 – Roasted Turkey, 5 oz.
• 280 – Beef Brisket, 4 oz.
• 310 – Rotisserie Chicken, 6 oz.

Soups & Sides

• 35 – Beef Gravy, 3 oz.
• 50 – Poultry Gravy, 4 oz.
• 60 – Fresh Steamed Vegetables
• 60 – Green Beans
• 60 – Seasonal Fresh Fruit Salad
• 140 – Garlic Dill New Potatoes
• 160 – Chicken Tortilla Soup w/o Toppings
• 170 – Sweet Corn
• 190 – Fresh Vegetable Stuffing
• 210 – Cinnamon Apples
• 250 – Chicken Noodle Soup
• 270 – Baked Beans, 7.7 oz.
• 270 – Mashed Potatoes, no gravy
• 280 – Creamed Spinach
• 300 – Cole Slaw
• 300 – Macaroni & Cheese
• 390 – Potato Salad

Sandwiches

• 320 – Rotisserie Chicken Open-faced Sandwich
• 330 – Roasted Turkey Open-faced Sandwich
• 350 – Half Boston Turkey Carver
• 375 – Half Boston Chicken Carver

Salads & Add Ons

• 40 – Caesar Side Salad w/o Dressing
• 70 – Lite Ranch Dressing
• 110 – Roasted Turkey, 3oz.
• 140 – Caesar Salad Entree w/o Dressing
• 160 – Roasted Sirloin, 3 oz.
• 180 – Caesar Side Salad
• 180 – Rotisserie Chicken, 5 oz.
• 220 – Country Crispy Chicken
• 360 – Caesar Salad Dressing
• 360 – Market Chopped Salad Dressing

Desserts

• 180 – Cornbread
• 320 – Chocolate Chip Fudge Brownie

Nutritional list adapted from Boston Market complete nutrition guide. Menu items
listed are subject to change and may not be available at all locations.
Also see Boston Market’s Guide to Individual Combo Meals under 550 calories and Lunch Combos under 550 calories.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

400 Calories or Less
*Note: each serving size on the entire menu is less than 400 calories

Pizza (one slice)

• 240 – Just Cheese, 14″ Hot-N-READY
• 280 – Pepperoni, 14″ Hot-N-READY

• 270 – Vegetarian
• 270 – Hulu Hawaiian
• 280 – Pineapple and Canadian Bacon
• 310 – Ultimate Supreme
• 320 – Deep Dish Just Cheese
• 350 – 3 Meat Treat
• 360 – Deep Dish Pepperoni

Baby Pan! Pan! (1 pan)

• 320 – Just Cheese
• 360 – Cheese and Pepperoni

Crazy Bread

• 45 – Crazy Sauce, (1 container)
• 100 – Crazy Bread, (1 breadstick)
• 130 – Italian Cheese Bread (1 piece)
• 150 – 10 piece Pepperoni Cheese Bread (1 piece)
• 160 – 16 piece Pepperoni Cheese Bread (1 piece)

Wings (one piece)

• 50 – Oven Roasted
• 60 – Mild
• 60 – Hot
• 70 – Barbecue

Churros

• 90 – Dulce De Leche sauce (one container)
• 90 – Chocolate sauce (one container)
• 150 – Churros (one stick)

Dips (one container)

• 140 – Buffalo
• 210 – Cheezy
• 220 – Chipotle
• 230 – Buffalo Ranch
• 250 – Ranch
• 380 – Buttery Garlic

Nutritional list adapted from Little Caesar’s complete nutrition guide. Menu items listed are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage items)

• 720 – Supreme, 6″ Personal (whole pizza)
• 720 – Dan’s Original, 6″ Personal (whole pizza)
• 730 – Triple Meat Italiano, 6″ Personal (whole pizza)
• 740 – Meaty P’Zone (1/2 order)
• 850 – Meat Lover’s, 6″ Personal (whole pizza)
• All 9″ Personal PANormous Pizzas range from 1,100 to 1,500 calories for entire pizza.

400 Calories or Less

Appetizers

• 60 – Marinara Dipping Sauce
• 140 – Breadsticks (each)
• 110 – Baked Mild Wings, 2 pieces
• 120 – Baked Hot Wings, 2 pieces
• 180 – Cheese Breadsticks (each)
• 220 – Wing Ranch Dipping Sauce
• 230 – Wing Blue Cheese Dipping Sauce

12″ Medium Pan Pizza
(1 slice)

• 220 – Veggie Lover’s
• 220 – Ham & Pineapple
• 230 – Cheese Only
• 230 – All Natural Pepperoni & Mushroom
• 250 – All Natural Pepperoni
• 250 – Hawaiian Luau
• 260 – All Natural Italian Sausage & Red Onion
• 270 – Dan’s Original
• 270 – Spicy Sicilian
• 280 – Supreme
• 280 – Triple Meat Italiano
• 330 – Meat Lover’s

12″ Medium Thin & Crusty Pizza
(1 slice)

• 180 – Veggie Lover’s
• 180 – Ham & Pineapple
• 190 – Cheese Only
• 190 – All Natural Pepperoni & Mushroom
• 200 – All Natural Pepperoni
• 220 – Hawaiian Luau
• 220 – All Natural Italian Sausage & Red Onion
• 230 – Dan’s Original
• 230 – Spicy Sicilian
• 230 – Supreme
• 230 – Triple Meat Italiano
• 290 – Meat Lover’s

12″ Medium Hand Tossed Style Pizza
(1 slice)

• 200 – Veggie Lover’s
• 200 – Ham & Pineapple
• 220 – Cheese Only
• 210 – All Natural Pepperoni & Mushroom
• 230 – Hawaiian Luau
• 230 – All Natural Pepperoni
• 240 – All Natural Italian Sausage & Red Onion
• 250 – Spicy Sicilian
• 260 – Dan’s Original
• 260 – Supreme
• 260 – Triple Meat Italiano
• 310 – Meat Lover’s

12″ Fit ‘n Delicious Pizza
(1 slice)

• 150 – Diced Red Tomato, Mushroom & Jalapeno
• 150 – Green Pepper, Red Onion & Diced Red Tomato
• 160 – Ham, Pineapple & Diced Red Tomato
• 160 – Ham, Red Onion, & Mushroom
• 180 – All Natural Chicken, Mushrooms & Jalapeno
• 180 – All Natural Chicken, Red Onion & Green Pepper

12″ Pizza Mia Pizza
(1 slice)

• 200 – Cheese Only
• 200 – All Natural Pepperoni

12″ The Natural Pizza
(1 slice)

• 190 – Veggie Lover’s (no olives)
• 220 – Cheese Only
• 230 – All Natural Pepperoni
• 260 – Classicana

14″ Large Pan Pizza
(1 slice)

• 320 – Veggie Lover’s
• 320 – Ham & Pineapple
• 340 – All Natural Pepperoni & Mushroom
• 350 – Cheese Only
• 360 – Hawaiian Luau
• 270 – All Natural Pepperoni
• 370 – All Natural Italian Sausage & Red Onion
• 400 – Dan’s Original
• 390 – Spicy Sicilian
• 400 – Supreme

14″ Large Thin & Crusty Pizza
(1 slice)

• 240 – Veggie Lover’s
• 240 – Ham & Pineapple
• 260 – Cheese Only
• 260 – All Natural Pepperoni & Mushroom
• 290 – All Natural Pepperoni
• 290 – All Natural Italian Sausage & Red Onion
• 300 – Hawaiian Luau
• 310 – Spicy Sicilian
• 320 – Dan’s Original
• 320 – Supreme
• 320 – Triple Meat Italiano
• 400 – Meat Lover’s

14″ Large Hand Tossed Style Pizza
(1 slice)

• 290 – Veggie Lover’s
• 300 – Ham & Pineapple
• 310 – All Natural Pepperoni & Mushroom
• 320 – Cheese Only
• 340 – All Natural Pepperoni
• 340 – Hawaiian Luau
• 350 – All Natural Italian Sausage & Red Onion
• 360 – Spicy Sicilian
• 370 – Dan’s Original
• 380 – Supreme
• 380 – Triple Meat Italiano

14″ Large Stuffed Crust Pizza
(1 slice)

• 330 – Veggie Lover’s
• 330 – Ham & Pineapple
• 340 – Cheese Only
• 350 – All Natural Pepperoni & Mushroom
• 360 – Hawaiian Luau
• 380 – All Natural Pepperoni
• 390 – All Natural Italian Sausage & Red Onion

Stuffed Pizza Rolls

• 60 – Marinara Dipping Sauce, 3 oz.
• 220 – Ranch Dipping Sauce, 1.5 oz.
• 230 – Stuffed Pizza Roll (each)

Desserts

• 120 – Hershey’s Chocolate Sauce, 1.5 oz.
• 170 – Cinnamon Sticks (2 pieces)
• 190 – White Icing Dipping Cup, 2 oz.
• 200 – Hershey’s Chocolate Dunkers (2 pieces)

Menu Categories with Zero Items Under 400 Calories

• 6″ Personal Pan Pizza
• P’Zone Pizza
• Tuscani Pastas
• 9″ Personal PANormous Pizzas

Nutritional list adapted from Pizza Hut’s complete nutrition guide. Menu items listed are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage items)

• 1,010 – Sirloin Cheeseburger (with bacon)
• 1,290 – Vanilla Ice Cream Shake, 24 oz. cup
• 1,400 – Strawberry Ice Cream Shake, 24 oz. cup
• 1,430 – Chocolate Ice Cream Shake, 24 oz. cup
• 1,450 – OREO Ice Cream Shake, 24 oz. cup

400 Calories or Less

Breakfast

• 230 – Hash Brown Sticks (5)
• 290 – Breakfast Jack
• 300 – Bacon Breakfast Jack

Kids’ Meals

• 100 – Applesauce Cup
• 130 – 2% Reduced Fat Milk Chug, 8 oz.
• 200 – 1% Chocolate Low Fat Milk Chug, 8 oz.
• 210 – Natural Cut Fries, kids’ portion
• 250 – Crispy Chicken Strips (2)
• 250 – Grilled Cheese Strips (2)
• 280 – Cheeseburger
• 320 – Hamburger w/Cheese
• 330 – Grilled Cheese Sandwich

Healthy Dining Menu

• 50 – Fruit Cup
• 180 – Grilled Chicken Strips (4), no sauce
• 280 – Pomegranate-Berry Smoothie, 16 oz.
• 280 – Strawberry Smoothie, 16 oz.
• 290 – Strawberry-Banana Smoothie, 16 oz.
• 290 – Mango Smoothie, 16 oz.
• 320 – Chicken Fajita Pita w/Whole Grain, no salsa
• 340 – Hamburger Deluxe

Jack’s Ultimate Salads & Dressings & Toppings

• 35 – Low Fat Balsamic Dressing
• 50 – Side Salad
• 100 – add Gourmet Seasoned Croutons
• 110 – add Wonton Strips
• 110 – add Roasted Slivered Almonds
• 130 – add Spicy Corn Sticks
• 150 – Lite Ranch Dressing
• 180 – Asian Chicken Salad w/Grilled Chicken
• 190 – add Asian Sesame Dressing
• 220 – Creamy Southwest Dressing
• 260 – Bacon Ranch Dressing
• 310 – Ranch Dressing
• 310 – Southwest Chicken Salad w/Grilled Chicken
• 320 – Chicken Club Salad w/Grilled Chicken
• 340 – Asian Chicken Salad w/Crispy Chicken

Burgers & More

• 230 – Jumbo Jack, bunless
• 280 – Hamburger
• 320 – Hamburger w/Cheese
• 400 – Junior Bacon Cheeseburger

Chicken & More

• 230 – Sourdough Grilled Chicken Club, bunless
• 400 – Chicken Sandwich

Snacks & Extras

• 130 – Egg Roll (1)
• 160 – Regular Beef Taco
• 230 – Stuffed Jalapenos (3)
• 240 – Mozzarella Sticks (3)
• 280 – Seasoned Curly Fries, small
• 290 – Natural Cut Fries, small
• 310 – Grilled Chicken Pita Snack
• 350 – Steak Pita Snack
• 380 – Fish Pita Snack
• 390 – Crispy Chicken Pita Snack
• 400 – Egg Rolls (3)

Ice Cream Shakes & Desserts

• 300 – Chocolate Overload Cake
• 310 – Cheesecake
• 320 – Mini Churros, 5-piece
• *zero Ice Cream Shakes under 400 calories

Cheeses (1 slice)

• 40 – Swiss-Style
• 45 – American
• 70 – Real Swiss

Dipping Sauces (1 portion or packet)

• 0 – Taco Sauce
• 0 – Vinegar
• 5 – Mustard
• 5 – Fire Roasted Salsa
• 10 – Ketchup
• 10 – Franks Red Hot Buffalo Dipping Sauce
• 15 – Zesty Marinara Sauce
• 45 – BBQ Dipping Sauce
• 45 – Sweet & Sour Dipping Sauce
• 60 – Teriyaki Dipping Sauce
• 60 – Honey Mustard Dipping Sauce
• 80 – Mayonnaise
• 130 – Buttermilk House Dipping Sauce
• 190 – Log Cabin Syrup
• 210 – Tartar Sauce

Substitute Sauces

• 5 – Mustard
• 20 – Ketchup
• 90 – Mayo-Onion Sauce
• 110 – Chipotle Sauce
• 190 – Peppercorn Mayo
• 210 – Smoky Cheddar Mayo

Other (1 packet where applicable)

• 5 – Soy Sauce
• 5 – Red Onion Rings
• 10 – Short Sliced Onions, grilled
• 25 – Country Crock Spread
• 35 – Grape Jelly
• 35 – Strawberry Jelly
• 60 – Sour Cream

Nutritional list adapted from the Jack in the Box complete nutrition guide. Menu items listed are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage items)

• 1,380 – Caramel Malt, large
• 1,390 – Hot Fudge Malt, large
• 1,470 – Georgia Mud Fudge Blizzard, large
• 1,530 – Turtle Pecan Cluster Blizzard, large
• 1,640 – Chicken Strip Basket, 6-piece with Country Gravy

400 Calories or Less

Breakfast

• 35 – Ham Slice (1)
• 80 – Bacon Slices (3)
• 110 – Sausage Patty (1)
• 190 – Hashbrowns
• 380 – Pancake Platter with Ham
• 400 – Pancake Platter with Bacon

Burgers

• 350 – Original Hamburger
• 400 – Original Cheeseburger

Chicken

• 200 – Grilled Chicken Wrap
• 280 – Grilled Chicken Salad
• 290 – Crispy Chicken Wrap
• 310 – Crispy FlameThrower Chicken Wrap
• 370 – Grilled Chicken Sandwich

Hot Dogs (all-beef)

• 250 – Hot Dog
• 290 – Cheese Dog
• 290 – Chili Dog

Side Items

• 45 – Side Salad
• 190 – Fries, kids’
• 310 – Fries, regular
• 360 – Onion Rings

Local Menu Food

• 250 – Breaded Mushrooms
• 270 – BBQ Beef Sandwich
• 290 – Shredded Chicken Sandwich
• 320 – Iron Grilled Cheese Sandwich
• 340 – BBQ Pork Sandwich
• 350 – Deluxe Hamburger
• 400 – Deluxe Cheeseburger

Kids’ Meals

• 350 – Chicken Strips Kids’ Meal w/Applesauce
• 380 – All-Beef Hot Dog Kids’ Meal w/Applesauce

Arctic Rush (all flavors)

• 240 – Small
• 310 – Medium

Xtra Stuff

• 25 – Banana Slices
• 25 – Strawberry Topping
• 30 – Pineapple Topping
• 40 – Cherry Topping
• 50 – Red Raspberry Topping
• 60 – Blackberry Topping
• 60 – Blueberry Topping
• 70 – Rainbow Sprinkles
• 70 – Choco Chunks
• 70 – Marshmallow Topping
• 80 – Peanuts
• 80 – Coconut Flakes
• 90 – Almond Pieces
• 90 – Butterscotch Topping
• 90 – Caramel Topping
• 90 – Hot Fudge Topping
• 90 – Whipped Topping
• 100 – Pecan Pieces
• 100 – Cheesecake Pieces
• 110 – Butterfinger Pieces
• 130 – Cookie Dough Pieces
• 130 – Chewy Baked Brownie Pieces
• 130 – Maple Walnut Topping
• 130 – Snicker’s Pieces
• 140 – Oreo Cookie Pieces
• 140 – M&M’s Chocolate Candies
• 150 – Heath Pieces
• 150 – Choco Chunks
• 160 – Cocoa Fudge
• 150 – Reese’s Peanut Butter Cups Pieces
• 180 – Peanut Butter Topping

DQ Sundaes

• 230 – Banana, small
• 230 – Pineapple, small
• 250 – Cherry, small
• 260 – Strawberry, small
• 280 – Chocolate, small
• 280 – Marshmallow, small
• 300 – Caramel, small
• 300 – Hot Fudge, small
• 330 – Banana, medium
• 340 – Pineapple, medium
• 350 – Strawberry, medium
• 350 – Cherry, medium
• 400 – Chocolate, medium

DQ Cones

• 140 – Vanilla Cone, kids’
• 150 – Chocolate Cone, kids’
• 190 – Dipped Cone, Chocolate, kids’
• 190 – Dipped Cone, Butterscotch, kids’
• 190 – Dipped Cone, Cherry, kids’
• 230 – Vanilla Cone, small
• 240 – Chocolate Cone, small
• 330 – Vanilla Cone, medium
• 330 – Dipped Cone, Chocolate, small
• 330 – Dipped Cone, Cherry, small
• 340 – Chocolate Cone, medium
• 340 – Dipped Cone, Butterscotch, small

Novelties

• 50 – DQ Fudge Bar, no sugar added
• 60 – DQ Vanilla Orange Bar, no sugar added
• 80 – Stars & Stripes StarKiss Bar
• 80 – Cherry StarKiss Bar
• 140 – DQ Vanilla Take Home-Pak, 1/2 cup
• 190 – No Sugar Added Dilly Bar
• 190 – DQ Sandwich
• 210 – Cherry Dilly Bar
• 210 – Butterscotch Billy Bar
• 220 – Heath Dilly Bar
• 240 – Chocolate Mint Dilly Bar
• 240 – Chocolate Dilly Bar

DQ Cakes

• 290 – DQ Heart Cake, 1/10 slice
• 310 – DQ Log Cake, 1/8 slice
• 320 – DQ Sheet Cake, 1/24 slice

Local Menu Treats

• 200 – Frozen Limeade, small
• 200 – Frozen Lemonade, small
• 220 – Diet Coke Float, small
• 280 – Diet Coke Float, medium
• 290 – Frozen Lemonade, medium
• 300 – Frozen Limeade, medium
• 300 – Pecan Mudslide Treat
• 360 – Artic Rush Float, all flavors, small
• 370 – Root Beer Float, small
• 380 – Minute Maid Orange Float, small

Menu Categories With Zero Items Under 400 Calories

• Iron Grilled Sandwiches
• Baskets
• MooLatte
• Blizzard Treats
• More Treats
• Shakes and Malts
• Waffle Treats

Nutritional list adapted from Dairy Queen’s complete nutrition guide. Menu items
listed are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage items)

• 550 – Popcorn Chicken, large
• 660 – Popcorn Chicken Snack Box
• 690 – Chicken Pot Pie
• 700 – Famous Bowls, Mashed Potato & Gravy
• 790 – Famous Bowls, Rice & Gravy

400 Calories or Less

Most individual KFC menu items are under 400 calories, but be careful! Once you combine two or more menu items to make a meal, the calories add up quick. Now pass me a biscuit!

Original Recipe Chicken

• 110 – Whole Wing
• 110 – Drumstick
• 140 – Breast without skin or breading
• 260 – Thigh
• 370 – Breast

Extra Crispy Chicken

• 150 – Whole Wing
• 150 – Drumstick
• 370 – Thigh

Hot  & Spicy Chicken

• 160 – Drumstick
• 160 – Whole Wing
• 380 – Thigh

Grilled Chicken

• 70 – Drumstick
• 80 – Whole Wing
• 140 – Thigh
• 180 – Breast

Strips

• 200 – Original Recipe Strips (2)
• 250 – Crispy Strips (2)
• 310 – Original Recipe Strips (3)
• 380 – Crispy Strips (3)

Popcorn Chicken

• 290 – Kids’
• 400 – Individual

Wings (calories for one wing)

• 70 – Hot Wing
• 80 – Boneless Honey BBQ Wing
• 80 – Boneless Fiery Buffalo Wing
• 80 – Honey BBQ Wing
• 80 – Fiery Buffalo Wing
• 80 – Fiery Buffalo Hot Wing
• 90 – Honey BBQ Hot Wing

Sides (Individual)

• 25 – Green Beans
• 30 – KFC Mean Greens
• 70 – Corn on the Cob, 3-inch
• 70 – Three Bean Salad
• 100 – Mashed Potatoes, no gravy
• 110 – Sweet Kernel Corn
• 130 – Mashed Potatoes with Gravy
• 140 – Seasoned Rice
• 140 – Corn on the Cob, 5.5-inch
• 160 – Red Beans with Sausage and Rice
• 180 – Macaroni & Cheese
• 180 – Macaroni Salad
• 180 – Cole Slaw
• 180 – Biscuit
• 200 – BBQ Baked Beans
• 200 – Potato Salad
• 210 – Cornbread Muffin
• 260 – Potato Wedges

Sandwiches & Wraps
(OR = Original Recipe)

• 210 – Snacker, Honey BBQ
• 230 – Snacker with OR w/o Sauce
• 240 – Snacker with OR, Buffalo
• 250 – Snacker with Crispy Strip w/o Sauce
• 250 – Toasted Wrap with Tender Roast Filet w/o Sauce
• 260 – Snacker with Crispy Strip, Buffalo
• 260 – Snacker with OR Strip, Ultimate Cheese
• 270 – Snacker with OR Strip
• 270 – Toasted Wrap with OR Strip w/o Sauce
• 280 – Snacker with Crispy Strip, Ultimate Cheese
• 290 – Snacker, Fish w/o Sauce
• 300 – Snacker with Crispy Strip
• 300 – Toasted Wrap with Crispy Strip w/o Sauce
• 300 – Tender Roast Sandwich w/o Sauce
• 310 – Toasted Wrap with Tender Roast Filet
• 310 – Honey BBQ Sandwich
• 320 – Snacker, Fish
• 340 – Toasted Wrap with OR Strip
• 340 – Tender Roast Twister w/o Sauce
• 360 – Toasted Wrap with Crispy Strip
• 360 – Double Crunch Sandwich with OR Strip w/o Sauce
• 370 – Filet Sandwich, OR w/o Sauce
• 400 – Tender Roast Sandwich

Salads, Dressings & Croutons

• 15 – House Salad w/o Dressing
• 35 – Caesar Side w/o Dressing & Croutons
• 190 – Roasted Chicken Caesar w/o Dressing & Croutons
• 200 – Roasted Chicken BLT w/o Dressing
• 280 – OR Chicken Caesar w/o Dressing & Croutons
• 300 – OR Chicken BLT w/o Dressing
• 320 – Crispy Chicken Caesar w/o Dressing & Croutons
• 340 – Crispy Chicken BLT w/o Dressing

Dressings

• 10 – Marzetti Light Italian
• 35 – Hidden Valley Original Ranch Fat Free
• 70 – Parmesan Garlic Croutons
• 160 – Heinz Buttermilk Ranch
• 260 – KFC Creamy Parmesan Caesar

Pies & Bowls

• 320 – Snack Bowl

Other

• 20 – Jalapeno Peppers
• 25 – Fiery Buffalo Dipping Sauce
• 40 – Honey BBQ Dipping Sauce
• 45 – Kentucky Nuggets (1)
• 45 – Sweet & Sour Dipping Sauce
• 120 – Honey Mustard Dipping Sauce
• 130 – Garlic Parmesan Dipping Sauce
• 140 – Creamy Ranch Dipping Sauce
• 180 – Livers
• 190 – Chicken Little (1)
• 200 – Gizzards
• 360 – Country Fried Steak w/o Peppered White Gravy
• 390 – Country Fried Steak with Peppered White Gravy

Desserts

• 90 – Cinnamon Teddy Grahams
• 150 – Sweet Life Oatmeal Raisin Cookie
• 160 – Sweet Life Sugar Cookie
• 170 – Sweet Life Chocolate Chip Cookie
• 230 – Strawberry Shortcake Parfait Cup
• 240 – Cookie Dough Pie Slice
• 250 – Lemon Meringue Pie Slice
• 260 – Apple Turnover (1)
• 270 – Strawberry Cream Cheese Pie Slice
• 280 – Cafe Valley Bakery Chocolate Chip Cake (1 slice)
• 280 – Chocolate Creme Parfait Cup
• 310 – Sarah Lee Apple Pie Slice
• 320 – Dutch Apple Pie Slice
• 340 – Sarah Lee Sweet Potato Pie Slice
• 390 – Lemon Creme Parfait Cup

Nutritional list adapted from KFC’s compete nutrition guide. Menu items listed are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage treats)

• 890 – SuperSonic Cheeseburger w/mustard
• 900 – SuperSonic Cheeseburger w/ketchup
• 930 – Chicken Strip Dinner (4)
• 940 – Fritos Chili Cheese Pie, large
• 980 – SuperSonic Cheeseburger w/mayo

400 Calories or Less

Breakfast

• 80 – Syrup
• 320 – Jr. Breakfast Burrito

Kids’ Meals

• 35 – Apple Slices
• 110 – Fresh Banana
• 110 – Milk
• 120 – Apples Slice w/Fat-Free Caramel Dipping Sauce
• 160 – Milk Chocolate
• 200 – Chicken Strips (2)
• 210 – Corn Dog
• 310 – Jr. Burger
• 380 – Grilled Cheese Sandwich

Burgers

• 310 – Jr. Burger
• 350 – Jr. Deluxe Burger

Upgrades

• 5 – Green Chiles
• 5 – Jalapeno
• 25 – Grilled Onions
• 45 – Slaw
• 50 – Chili
• 60 – Cheese
• 70 – Bacon

Salads

• 250 – Grilled Chicken Salad
• 310 – Santa Fe Grilled Chicken Salad

Hidden Valley Dressings

• 40 – Fat Free Italian
• 110 – Original Light Ranch
• 180 – Honey Mustard
• 190 – Original Ranch
• 190 – Thousand Island

Wraps

• 330 – Jr. Fritos Chili Cheese Wrap
• 400 – Grilled Chicken Wrap

Chicken & Dipping Sauces

• 45 – BBQ Sauce
• 90 – Honey Mustard Sauce
• 150 – Ranch Sauce
• 380 – Jumbo Popcorn Chicken, small
• 400 – Grilled Chicken Sandwich

Coneys

• 210 – Corn Dog
• 390 – Regular Coney

Snacks & Sides

• 35 – Apple Slices
• 120 – Apple Slices w/Fat-Free Caramel Dipping Sauce
• 200 – French Fries, small
• 200 – Tater Tots, small
• 270 – Tater Tots w/cheese, small
• 270 – French Fries w/cheese, small
• 280 – Ched ‘R Bites (12)
• 290 – Tater Tots w/Chili & Cheese, small
• 300 – French Fries w/Chili & Cheese, small
• 310 – Pickle-O’s
• 320 – Tater Tots, medium
• 330 – French Fries, medium
• 340 – Tacos (2)
• 330 – Ched ‘R Peppers (4)
• 370 – Burrito

Floats/Blended Floats

• 220 – Diet Dr. Pepper Float/Blended Float, reg 14 oz.
• 220 – Diet Coke Float/Blended Float, reg 14 oz.
• 220 – Sprite Zero Float/Blended Float, reg. 14 oz.
• 290 – Coca Cola Float/Blended Float, reg 14 oz.
• 290 – Sprite Float/Blended Float, reg 14 oz.
• 300 – Barq’s Root Beer Float/Blended Float, reg 14 oz.
• 310 – Dr. Pepper Float/Blended Float, reg. 14 oz.
• 330 - Diet Coke Float/Blended Float, lrg. 20 oz.
• 330 – Diet Dr. Pepper Float/Blended Float, lrg. 20 oz.
• 330 – Sprite Zero Float/Blended Float, lrg. 20 oz.

Single Topping Sundaes

• 20 – Nuts add-on
• 150 – Jr. Oreo Sundae
• 160 – Jr. Reese’s Sundae
• 170 – Jr. Butterfinger Sundae
• 180 – Jr. M&M’s Sundae
• 370 – Pineapple
• 380 – Strawberry
• 390 – Caramel

Cone and Dish

• 180 – Vanilla Cone
• 240 – Vanilla Dish

Condiments

• 5 – Mustard
• 5 – Picante Sauce
• 10 – Ketchup
• 15 – Marinara Sauce
• 40 – Hickory Sauce
• 80 – Mayonnaise

Menu Categories with Zero Items Under 400 Calories

• Toaster Sandwiches
• Sonic Blast
• Shakes
• Malts
• Cream Slush Treats
• Cream Pie Shakes
• Desserts
• Fruit Smoothies

Nutritional list adapted from Sonic’s complete nutrition guide. Menu items listed are subject to change and may not be available at all locations. Cheat Sheet does not include the following beverage items: Coffee & Hot Chocolate, Soft Drinks, Juices, Iced Teas, Limeades, Powerade, Slushes, Ocean Water, and add-in flavors and toppings. Refer to Sonic’s official nutrition guide for further information on these treats/beverage items.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage items)

• 760 – Nachos Bell Grande
• 800 – Volcano Burrito
• 820 – Fiesta Taco Salad
• 950 – Chipotle Steak Fully Loaded Taco Salad
• 960 – Chicken Ranch Fully Loaded Taco Salad

400 Calories or Less

Frescos

• 150 – Fresco Crunchy Taco
• 160 – Fresco Grilled Steak Soft Taco
• 170 – Fresco Ranchero Chicken Soft Taco
• 180 – Fresco Soft Taco – Beef
• 330 – Fresco Bean Burrito
• 330 – Fresco Burrito Supreme – Steak
• 340 – Fresco Burrito Supreme – Chicken
• 340 – Fresco Fiesta Burrito – Chicken

Volcanos

• 240 – Volcano Taco

Tacos

• 200 – Crunchy Taco Supreme
• 240 – Soft Taco Supreme – Beef
• 250 – Grilled Steak Soft Taco
• 270 – Ranchero Chicken Soft Taco
• 320 – Double Decker Taco
• 350 – Double Decker Taco Supreme

Gorditas

• 290 – Gordita Supreme – Steak
• 290 – Gordita Nacho Cheese – Steak
• 300 – Gordita Supreme – Chicken
• 300 – Gordita Nacho Cheese – Chicken
• 320 – Gordita Supreme – Beef
• 320 – Gordita Nacho Cheese – Beef
• 330 – Gordita Baja – Steak
• 340 – Gordita Baja – Chicken
• 360 – Gordita Baja – Beef

Chalupas

• 340 – Chalupa Supreme – Steak
• 340 – Chalupa Nacho Cheese – Steak
• 350 – Chalupa Supreme – Chicken
• 350 – Chalupa Nacho Cheese – Chicken
• 370 – Chalupa Supreme – Beef
• 370 – Chalupa Nacho Cheese – Beef
• 380 – Chalupa Baja – Steak
• 390 – Chalupa Baja – Chicken

Burritos

• 350 – Fiesta Burrito – Steak
• 360 – Fiesta Burrito – Chicken
• 370 – Chili Cheese Burrito
• 380 – Fiesta Burrito – Beef
• 380 – Burrito Supreme – Steak
• 390 – Burrito Supreme – Chicken

Why Pay More Menu

• 170 – Cinnamon Twists
• 200 – Cheese Roll Up
• 200 – Grilled Chicken Soft Taco
• 210 – Soft Taco – Beef
• 310 – Caramel Apple Empanada
• 340 – Triple Layer Nachos
• 350 – Bean Burrito

Specialties

• 5 – Salsa
• 30 – Sour Cream
• 35 – Guacamole
• 240 – Tostada
• 280 – Meximelt
• 310 – Steak Grilled Taquitos
• 320 – Chicken Grilled Taquitos
• 330 – Enchirito – Steak
• 340 – Enchirito – Chicken
• 360 – Enchirito – Beef

Nachos and Sides

• 130 – Mexican Rice
• 170 – Pintos & Cheese
• 270 – Cheesy Fiesta Potatoes
• 330 – Nachos

Nutritional list adapted from Taco Bell’s compete nutrition guide. Menu items listed are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.

Top 5 Caloric Offenders
(for non-beverage items)

• 680 – Pressed Cuban Sandwich
• 680 – Sausage, Supreme Omelet & Cheese on Croissant
• 690 – Sausage, Supreme Omelet & Cheese on Bagel
• 750 – Pastrami Supreme Sandwich
• 770 – Tuna Melt Sandwich

400 Calories or Less

Breakfast

• 170 – Wake-Up Wrap
• 190 – Wake-Up Wrap with Bacon
• 200 – Hash Brown, 9-piece
• 320 – Egg & Cheese on English Muffin
• 350 – Supreme Omelet & Cheese on English Muffin
• 350 – Ham, Egg & Cheese on English Muffin
• 360 – Bacon, Egg & Cheese on English Muffin
• 390 – Ham, Supreme Omelet & Cheese on English Muffin
• 390 – Bacon, Supreme Omelet & Cheese on English Muffin

Donuts

• 190 – Sugar Raised
• 220 – Glazed
• 230 – Chocolate Frosted
• 230 – Maple Frosted
• 230 – Marble Frosted
• 230 – Strawberry Frosted
• 240 – Apple ‘n Spice
• 250 – Bavarian Kreme
• 250 – French Cruller
• 260 – Jelly Filled
• 280 – Old Fashioned Cake
• 280 – Boston Kreme
• 280 – Chocolate Glazed Cake
• 290 – Cinnamon Cake
• 290 – Double Chocolate Cake
• 300 – Powdered Cake
• 310 – Chocolate Kreme Filled
• 320 – Glazed Cake
• 320 – Vanilla Kreme Filled
• 320 – Pumpkin
• 330 – Blueberry Cake
• 340 – Chocolate Frosted Cake
• 400 – Chocolate Coconut Cake
• 400 – Toffee for Your Coffee

Munchkins (1 piece)

• 40 – Sugar Raised
• 50 – Glazed
• 50 – Plain Cake
• 60 – Jelly Filled
• 60 – Cinnamon Cake
• 60 – Glazed Cake
• 60 – Powdered Cake
• 60 – Glazed Chocolate Cake

Fancies

• 310 – Bow Tie Donut
• 350 – Chocolate Iced Bismark
• 350 – Eclair
• 370 – Coffee Roll
• 380 – Chocolate Frosted Coffee Roll
• 380 – Maple Frosted Coffee Roll
• 380 – Vanilla Frosted Coffee Roll
• 400 – Glazed Fritter
• 400 – Apple Fritter

Sticks (1 piece)

• 300 – Plain Cake
• 310 – Cinnamon Cake
• 320 – Powdered Cake
• 340 – Glazed Cake
• 390 – Glazed Chocolate Cake
• 400 – Jelly

Bagels & Bagel Twists

• 330 – Plain
• 330 – Salt
• 340 – Onion
• 350 – Wheat
• 350 – Garlic
• 350 – Cinnamon Raisin Bagel Twist
• 360 – Everything
• 370 – Sesame
• 370 – Poppy Seed
• 370 – Cinnamon Raisin
• 400 – Multigrain
• 400 – Cheddar Cheese Bagel Twist

Cream Cheese

• 100 – Reduced Fat
• 120 – Reduced Fat Veggie
• 130 – Reduced Fat Onion & Chive
• 140 – Reduced Fat Smoked Salmon
• 150 – Reduced Fat Blueberry
• 150 – Reduced Fat Strawberry
• 150 – Plain

Bakery

• 160 – English Muffin
• 210 – Cinnamon Twist
• 280 – Biscuit
• 310 – Plain Croissant
• 320 – Strawberry Cheese Danish
• 330 – Cheese Danish
• 330 – Apple Cheese Danish
• *All muffins are over 400 calories

Oven Toasted Flatbread Sandwiches

• 280 – Egg White Turkey Sausage
• 290 – Egg White Veggie
• 340 – Ham & Swiss
• 370 – Grilled Cheese
• 390 – Turkey Cheddar & Bacon

Soups & Salads

• 130 – Chicken Noodle Soup
• 180 – Garden Salad
• 190 – Broccoli Cheddar Soup
• 320 – Caesar Salad

Deli – zero items under 400 calories

Beverages – check the official nutrition guide for complete beverage information.

Nutritional list adapted from Dunkin Donut’s compete nutrition guide. Menu items listed are subject to change and may not be available at all locations.

Check out more Fast Food Cheat Sheets and the Taste Test Directory.