Restaurants Calorie Counts and Healthiest Options | Eat This, Not That!Чт, 28 мар
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1. The #1 Unhealthiest Order at 12 Sandwich Chains, According to DietitiansСр, 27 мар[-/+]
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When it comes to ordering a sandwich, it's often seen as a healthy choice. It has all the right building blocks for a balanced meal: protein, carbs, fats, and sometimes veggies! However, not all sandwiches are created equal. Many unhealthy sandwiches come packed with extra calories from oils, marinades, dressings, and mayo. And if that isn't enough, most sandwich chains offer generous 12-inch bread options, providing even more room for those dense calories to accumulate

So, we decided to get expert advice from dietitians to uncover the top orders they advise against at 12 popular sandwich chains. But first, let's break down what makes a sandwich unhealthy:

  • Total calories: If you're ordering the 12-inch size, might be walking away with more empty calories than you bargained for from ingredients like mayo or oil. Often, these extras aren't super filling but still significantly increase the calorie total of your meal.
  • Total fat: Fat is not an inherently "bad" ingredient, but on a fast food sandwich, it can quickly add up from cheese, marinades, oils, mayo, and other condiments. Saturated fats, in particular, can up the risk for chronic diseases like heart disease or diabetes.
  • Sodium: Americans should ideally keep their salt intake below 2,300 milligrams per day according to dietary guidelines. But many sandwiches at popular chains meet or exceed this recommendation, packing a sodium punch that can impact your health.

While grabbing a sandwich on the go every now and then won't derail your health goals, if you frequently stop at these chains without considering the nutrition info, it might be time to pause and explore healthier options. Ready to discover the 12 unhealthiest orders at top sandwich chains? Read on. And for what to order instead, don't miss The #1 Healthiest Order at 14 Sandwich Chains, According to Dietitians.

Subway Jerk Spiced Steak Wrap

Subway Jerk Spiced Steak Wrap

Nutrition (Per 1 wrap):
Calories: 850
Fat: 33 g (Saturated fat: 8 g)
Sodium: 1,660 mg
Carbs:106 g (Fiber: 6 g, Sugar: 7 g)
Protein: 31 g

Subway's Jerk Spiced Steak Wrap clocks in at 850 calories per serving. With 1,660 milligrams of sodium and 8 grams of saturated fat, you will meet nearly half of your recommended daily intake of both nutrients with one meal. Choosing foods with high sodium and saturated fat might increase your risk for heart disease and other chronic diseases.

RELATED: 7 Unhealthiest Subway Orders, According to Dietitians

Quiznos Classic Italian Sub

quiznos classic italian sub

Nutrition (Per 12-inch sub):
Calories: 1,335
Fat: 72 g (Saturated fat: 22.5 g)
Sodium: 3,810 mg
Carbs: 119 g (Fiber: 8 g, Sugar: 15 g)
Protein: 57 g

"Sandwiches are ideal for grab-and-go meals, but what you enjoy between those two slices of bread, or even the bread itself can lead to a sandwich that's less than ideal when it comes to your health," says Heidi McIndoo, MS RD, of FoodieMomRD. Unfortunately, that is true with the Classic Italian Sub at Quiznos. With a whopping 72 grams of total fat and 3,810 milligrams of sodium, you will more than exceed your daily recommendations for both, according to the U.S. Dietary Guidelines. "If you can't get past your craving, consider the 4-inch option for an occasional treat," McIndoo adds.

Jersey Mike's Buffalo Chicken Cheese Steak

jersey mikes Buffalo Chicken Cheese Steak

Nutrition (Per 6 inch sandwich):
Calories: 930
Fat: 47 g (Saturated fat: 14 g)
Sodium: 3,344 mg
Carbs: 76 g (Fiber: 2 g, Sugar: 13 g)
Protein: 48 g

"While it might seem like a good choice with a lean protein such as chicken, it is laden with calorie, sodium, and fat-laden sauces which makes this an unhealthy option," says Michelle Rauch MSc, RDN, of The Actors Fund. For just the 6-inch sub, you'll meet nearly 150% of your daily sodium recommendations. A high salt diet could increase your risk of blood pressure or other chronic conditions.

RELATED: 12 Best & Worst Jersey Mike's Subs, According to an RD

Firehouse Subs Smokehouse Beef and Cheddar Brisket

firehouse subs smokehouse beef cheddar brisket

Nutrition (Per 1 Large sandwich): large
Calories: 1,510
Fat: 59 g (Saturated fat: 18 g)
Sodium: 1,707 mg
Carbs: 59 g (Fiber: 2 g, Sugar: 15 g)
Protein: 31 g

The Smokehouse Beef and Cheddar Brisket is one of the unhealthiest items at Firehouse Subs. "A large sub contains 1,500 calories, 18 grams of saturated fat, and over 1,700 milligrams of sodium. For perspective, these amounts are what many of us should be limiting to in an entire day and is 165% of the daily maximum for saturated fat," says Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition.

Blimpie Meatball Parmigiana

Blimpie Meatball Parmigiana

Nutrition (Per 1 sub):
Calories: 730
Fat: 36 g (Saturated fat: 16 g)
Sodium: 2,040 mg
Carbs: 58 g (Fiber: 3 g, Sugar: 7 g)
Protein: 44 g

"If you're looking for a healthy option from the Blimpie menu, the Meatball Parmigiana may not be the best choice," says Amy Woodman, RD, of Farmington Valley Nutrition and Wellness. The regular-sized sandwich packs nearly a complete day's worth of saturated fat and sodium. "With the highest amount of saturated fat of any sandwich on the menu, the regular-sized sandwich contains 16 grams of saturated fat, which is 80% of the daily value. If you opt for the large sandwich, that doubles to 32 grams of saturated fat," Woodman shares.

RELATED: 6 Healthiest Marinara Sauces on Grocery Shelves—and 4 to Avoid

Jimmy John's Italian Night Club

Jimmy John's Italian Night Club #9: Salami, Capocollo, Ham, Provolone, Onion, Lettuce, Tomato, Mayo, Oil & Vinegar

Nutrition (Per 16 inch):
Calories: 1,860
Fat: 91 g (Saturated fat: 27 g)
Sodium: 5,700 mg
Carbs: 153g (Fiber: 12g, Sugar: 10g)
Protein: 96g

Jimmy John's Italian Night Club takes the cake for the saltiest sub on this list. With a shocking 5,700 milligrams of sodium, you will quickly exceed your daily sodium needs by 200% with this one order. Even if you order the 8-inch, you'll still be over your recommended daily sodium intake for the day. This is the primary sandwich choice we recommend you avoid.

Which Wich ElvisWICH 12 Inch Sandwich

Which Wich ElvisWICH 12 Inch Sandwich

Nutrition (Per 12 inch sandwich):
Calories: 1,509
Fat: 65 g (Saturated fat: 16 g)
Sodium: 2,691 mg
Carbs: 183 g (Fiber: 14 g, Sugar: 58 g)
Protein: 57 g

Although we love the nod to Elvis with a banana-peanut butter combo, you can probably make this at home and save a lot of added calories. "The Elvis Wich Sandwich on white bread from Which Wich is one of the most unhealthy sandwich items due to its high levels of added sugar, saturated fat, and sodium," adds Wan Na Chun, MPH, RD, CPT owner of One Pot Wellness based in Indianapolis, IN.

"Made from a combination of peanut butter, honey, banana, candied bacon, and butter, one 12-inch Elviswich contains 65 grams of fat, including 11 grams of saturated fat. Additionally, it contains 1,480 milligrams of sodium. Plus, with 36 grams of added sugar, consuming this sandwich regularly may lead to an increased risk of chronic conditions like obesity and diabetes," Chun says.

Potbelly The Lucky 7

Potbelly The Lucky 7

Nutrition (Per 1 Sandwich):
Calories: 1,000
Fat: 59 g (Saturated fat: 20 g)
Sodium: 3,430 mg
Carbs: 68 g (Fiber: 6 g, Sugar: 7 g)
Protein: 57 g

"While it may be a meat lover's dream, The Lucky 7 Sandwich at Potbelly is anything but lucky when it comes to your health. The BIGS version of this sandwich has more than double the daily recommended sodium amount and 150% of the daily recommended fat and saturated fat amounts per the Dietary Guidelines for Americans. Definitely not a heart-healthy option," comments Nikki Glick, RD and owner of Gut Well Nutrition Services.

Glick recommends you opt for the Original Chicken Salad and Provolone sandwich for a healthier, yet delicious alternative.

RELATED: Is Deli Meat Bad for You? 6 Effects of Eating It

Au Bon Pain The Chipotle Turkey and Avocado

au bon pain chipotle turkey sandwich with avocado half on the side

Nutrition (Per 1 sandwich):
Calories: 770
Fat: 43 g (Saturated fat: 11 g)
Sodium: 1,700 mg
Carbs: 59 g (Fiber: 5 g, Sugar: 5 g)
Protein: 38 g

"The Chipotle Turkey & Avocado sandwich from Au Bon Pan sounds like a good option between the turkey and avocado when in reality this menu item is an unhealthy option," shares Rauch. Beyond the 770 calories for the sandwich alone, this sandwich contains 74% of the recommended daily amount of sodium intake for most healthy adults and just over 110% of the recommended daily amount of sodium for those with medical conditions such as kidney disease and hypertension.

Remember that a diet high in added salt can increase your risk for heart disease, diabetes, and stroke.

Panera Bread Pepperoni Melt

Panera Bread Pepperoni Melt

Nutrition (Per 1 sandwich):
Calories: 1,010
Fat: 39 g (Saturated fat: 20 g)
Sodium: 2,600 mg
Carbs: 115 g (Fiber: 4 g, Sugar: 6 g)
Protein: 48 g

Clocking in 1,010 calories and 2,600 milligrams of sodium, you will likely meet most of your daily calorie requirements and overshoot your recommended salt intake. Unless you are active or have a medical reason to consume large amounts of added salt, this should likely be a "sometimes" choice.

RELATED: Every Panera Sandwich—Ranked by Nutrition

Jason's Deli The Carmela

Jason's Deli The Carmela

Nutrition (Per 1 sandwich):
Calories: 670
Fat: 37 g (Saturated fat: 9 g)
Sodium: 2,940 mg
Carbs: 48 g (Fiber: 1g, Sugar: 3 g)
Protein: 41 g

One regular Carmela sandwich at Jason's Deli packs in 120% of your daily sodium needs and more than half of the recommended saturated fat intake. Plus, with just one gram of fiber, you won't get any additional gut-supporting benefits here. Fiber helps us stay full, and you'll be missing out on all of the amazing benefits that come with this gut-promoting nutrient.

Pret A Manger Chicken and Bacon

Pret A Manger Chicken and Bacon

Nutrition (Per 1 sandwich):
Calories: 670
Fat: 37 g (Saturated fat: 8 g)
Sodium: 1,420 mg
Carbs: 42 g (Fiber: 1 g, Sugar: 4 g)
Protein: 36 g

"This seemingly innocent sandwich carries 670 calories, and 37 grams of fat, of which 8 are saturated," Lisa Andrews, MEd, RD LD tells us. Plus, you'll meet over half of your recommended daily allowance for salt here. If you get this option without the bacon, you can save a good amount of sodium, but you will likely still take in a significant source of added salt with this order.

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2. Fast-Growing Biscuit Chain Plans to Open 10 New LocationsСр, 27 мар[-/+]
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Most Americans probably aren't more than a stone's throw away from a great breakfast joint serving up pancakes, omelets, coffee, and other classic morning fare. However, consumers down south are about to see a surge of openings from a growing chain that specializes in something a little more unique than your typical breakfast place: scratch-made biscuits.

Vicious Biscuit—a fast-casual chain that serves a variety of biscuit sandwiches, biscuit dishes, and other southern-style breakfast foods—just announced plans to open 10 new locations in Florida, per QSR Magazine. The new openings will take place across several markets in the state, including in the Duval and St. John's counties.

RELATED: 7 Restaurants That Serve the Best Biscuits In the South

Vicious Biscuit was able to add the 10 openings to its growth pipeline thanks to a new partnership with Matt Strickland, a franchisee who already owns and operates Zaxby's and Mellow Mushroom restaurants in the Sunshine State. Strickland said in a statement published by QSR Magazine that he was inspired to try to open his own Vicious Biscuit locations after visiting one of the chain's South Carolina outposts in 2020.

Vicious Biscuit storefront

"I was immediately struck by the brand's unique appeal – from its standout branding to its operational efficiency. But it was the taste of the food that sealed the deal for me. It's not just good; it's exceptional," he said. "I didn't even know if Vicious Biscuit was planning to franchise at the time. But I knew I had to have one, if not 10. We're excited to bring this unique dining experience to Florida."

Vicious Biscuit is still a young brand since its very first location only opened in Mount Pleasant, S.C. in 2018. The chain's site currently lists six operating locations across South Carolina, North Carolina, and Florida, with two more "coming soon" in Ohio and South Carolina. However, Vicious Biscuit's somewhat limited store count right now only makes its aggressive growth plans all the more notable.

Since the brand launched its franchising program early last year, it has inked seven franchisee deals that should see it develop nearly 40 new locations, per QSR Magazine. Vicious Biscuit also anticipates reaching a whopping 75 restaurants over the next five years.

RELATED: I Tried the Chicken Breakfast Biscuits at McDonald's, Chick-fil-A & Wendy's—and One Is Best

Utah, Indiana, Louisiana, Mississippi, and Alabama are some of the other markets where the brand plans to expand. The timelines for many of these openings weren't immediately clear, so any biscuit lovers in those areas should stay tuned for future updates on the planned stores.

In the meantime, foodies throughout the United States can keep an eye out for new restaurant openings from other chains that plan to expand rapidly in 2024 and beyond. The thriving regional chicken chain Slim Chickens, for example, has more than 1,200 restaurants in development and plans to open 70 stores this year alone. Freddy's Frozen Custard & Steakburgers also currently has more than 550 restaurant development commitments and plans to debut about 65 new locations in 2024.

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3. Tim Hortons Just Dropped 3 Exciting New CookiesСр, 27 мар[-/+]
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Tim Hortons has no shortage of options when you're in the mood for something sweet. And the chain's selection of treats only continues to grow.

This week, Tim Hortons announced the launch of its Dream Cookies, which are now available in the U.S. The chain first introduced these cookies in Canada last June.

RELATED: The Best & Worst Menu Items at Tim Hortons, According to Dietitians

Baked fresh daily, the Dream Cookies are available in three flavors. The Reese's variety (380 calories) consists of a peanut butter cookie filled with pecans and topped with Reese's Minis. The M&M's option (360 calories) features a sugar cookie studded with white chocolate chips and M&M's Minis. And finally, completing the new trio is the Rocky Road Dream Cookie (320 calories), which is a chocolate cookie filled with pecans, marshmallows, and chocolate.

tim hortons dream cookies on wooden board

"For 60 years, the Tim Hortons brand has been synonymous with great coffee and delicious baked goods with amazing everyday value," Holly Ramsden, Vice President of Marketing at Tim Hortons U.S., said in a news release. "We can't wait for guests to experience our elevated Dream Cookie platform and discover their new favorite cookies!"

RELATED: 7 Bakery Chains That Serve the Freshest Baked Goods

The Dream Cookies aren't the only recent additions to Tim Hortons' menu. Earlier this month, the chain rolled out several new and returning spring menu items, which include both drinks and desserts.

New to the beverage menu is the Cherry Berry Refresher (110 calories). This non-caffeinated iced drink features notes of black cherry, pomegranate, blueberry, and strawberry. There's also a new croissant (480 calories) filled with Nutella and sweet whipped cream, dusted in powdered sugar, and topped with a dollop of Nutella.

In addition to these new options, Tim Hortons brought back its line of hazelnut mocha drinks (440-640 calories) and two Easter donuts (290-310 calories).

RELATED: Popeyes, Tim Hortons & Firehouse Subs Are Planning Hundreds of New Locations

tim hortons spring nutella items, including croissant rilled with nutella and sweet whipped cream and new Nutella coffee drinks

Beyond the menu item releases, the coffee chain is celebrating its 60th birthday with its Roll Up to Win promotion, which is running through March 31. With this promotion, Tim Rewards members can earn "rolls" after purchasing eligible hot or iced drinks. Promotion participants can then swipe up on these rolls to unlock prizes. These range from gift cards and free Tim Hortons products to a 2024 Jeep Wrangler Sport.

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4. McDonald's Beloved Bagel Sandwiches Are Returning to More Stores NationwideСр, 27 мар[-/+]
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McDonald's decision to discontinue its beloved bagel breakfast sandwiches in 2020 sparked a major uproar from fans, who've relentlessly begged and even petitioned the chain to bring them back in the years since. And in great news for those persistent devotees, their pleas are finally being answered.

In the past few days, customers and local media outlets across the country have reported that bagel sandwiches are officially back on the menu at scores of McDonald's locations. The markets where they've been spotted so far include New Orleans, southern California, central Pennsylvania, St. Louis, and Nashville. A quick search this morning showed that the bagels are also available at McDonald's stores near me in central New Jersey.

RELATED: Ex-McDonald's Chef Reveals How to Order a Secret 'Monstrosity' Burger

Many of the participating McDonald's locations are offering the bagels in three varieties: bacon, egg, and cheese (590 calories); sausage, egg, and cheese (710 calories); and steak, egg, and cheese (680 calories). They all feature a toasted, buttered bagel with a folded egg, American cheese, and their respective breakfast meats. The steak bagel sandwich has the extra addition of grilled onions.

McDonalds bagel sandwiches and coffee on a table

McDonald's has previously brought the bagels back on a limited basis since their discontinuation in 2020. In November 2022, for example, the chain quietly reintroduced the breakfast sandwiches for a limited time in select markets such as Chicago, New York City, and Washington, D.C. However, local media reports indicate that this time, the bagels are more widely available across the United States—and fans are absolutely ecstatic.

RELATED: 25 Best Limited-Time Fast-Food Items of All Time

"McDonald's bagels are back… the world is healing," one customer posted on X, the social media site formerly known as Twitter.

"Taking my official victory lap in my 4-year war against McDonald's. Bagels are BACK," wrote another.

McDonald's USA confirmed in a statement to Eat This, Not That! that the bagel sandwiches are a regional offering in select markets, but did not specify which parts of the country they're available in. So, customers interested in snagging one of the sandwiches should check directly with their local McDonald's stores to confirm availability.

RELATED: McDonald's Is Offering Low-Priced Meal Bundles To Win Back Customers

Both the bacon and sausage bagel sandwiches are selling for $4.69 at one of my local Mickey D's restaurants in central New Jersey, while the steak bagel is a little pricier at $5.39. Prices may vary at other McDonald's locations.

The bagel sandwiches aren't the only fan-favorite McDonald's items making their grand return at the chain right now. The popular Spicy Chicken McNuggets (490 calories per 10-piece order) just began popping back up on menus on March 25, McDonald's confirmed to Eat This, Not That! The nuggets will be available for a limited time in select markets including San Francisco, Chicago, Philadelphia, and New York City.

McDonald's also announced on March 26 that it plans to start selling fresh Krispy Kreme doughnuts nationwide by the end of 2026.

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5. 12 Healthiest Dishes To Order at Olive GardenСр, 27 мар[-/+]
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Creamy chicken alfredo; unlimited soup, salad, and breadsticks; and a handful of Andes mints before you head home—these are some of the staples of the Olive Garden experience. For years, this famous Italian chain restaurant has continued to serve up comforting, hearty dishes at a decently affordable price. Even though a large majority of their menu is full of creamy, calorie-dense pastas and indulgent desserts, there are still some healthier menu items at Olive Garden to choose from. Like most chain restaurants, most of the "healthier" options on the menu are still higher in calories, sodium, and saturated fat than what you might make for yourself at home. And while home-cooked meals will almost always be superior to restaurant food when it comes to nutritional value because of your ability to control and monitor your ingredients, there are nights when you just want to forget about cooking and treat yourself to a comfort meal that someone else prepares. For those moments when you're itching to eat out but still want to have the option of not derailing your health goals, we talked with three registered dietitians about healthier Olive Garden dishes to choose next time you head to the famous Italian-style restaurant. Read on, then, check out the 8 Unhealthiest Olive Garden Orders to find out which dishes you may want to skip next time you're there. Minestrone Soup Nutrition (Per order): Calories: 110 Fat: 1 g (Saturated Fat: 0 g) Sodium: 810 mg Carbs: 17 g (Fiber: 4 g, Sugar: 4 g) Protein: 11 g Another signature item at Olive Garden is a bowl of their soup. You can choose from options like Zuppa Toscana, Chicken and Gnocchi, and Pasta Fagioli, but Lauren Manaker, MS, RDN suggests the Minestrone if you want something on the healthier side. "This soup is higher on the sodium side, but it is low in fat, contains fiber, and is chock-full of vegetables," says Manaker. "Bonus? Soups can be quite hydrating, thanks to the liquid used to make them." Round out your meal with a salad and some grilled chicken for more nutrients and protein. Craving some of their breadsticks to go with your hot bowl of soup? Certainly don't deprive yourself, just be aware that they are about 140 calories each. RELATED: The #1 Healthiest Order at Olive Garden, According to a Dietitian Pasta Fagioli Soup Nutrition (Per order): Calories: 150 Fat: 6 g (Saturated Fat: 2 g) Sodium: 710 mg Carbs: 16 g (Fiber: 3 g, Sugar: 4 g) Protein: 8 g For another nutritious soup option at Olive Garden, try their Pasta Fagioli Soup. "This soup stands out as one of the healthiest choices on their menu for several reasons," says Mary Sabat MS, RDN, LD . "Firstly, it offers a balanced macronutrient profile, providing a good amount of protein, carbohydrates, and fiber, essential for sustained energy and satiety. With 8 grams of protein, 16 grams of carbohydrates (including 5 grams of fiber), and only 7 grams of fat, it offers a filling and nutritious option without excessive calories." Sabat adds that "the presence of red and white beans contributes to the soup's fiber and protein content, promoting digestive health and muscle maintenance, and the inclusion of fresh tomatoes adds a dose of antioxidants and vitamins, enhancing its nutritional value." Herb-Grilled Salmon Nutrition (Per order): Calories: 610 Fat: 45 g (Saturated Fat: 11 g) Sodium: 1,360 mg Carbs: 9 g (Fiber: 4 g, Sugar: 3 g) Protein: 45 g At first glance, the fat content of this dish may not seem ideal, but when you take into consideration where the fat is coming from, it changes the nutritional value entirely. "While it is higher in fat than other dishes on the list, it is high in omega-3's, an essential fatty acid we can only obtain from our diet that supports brain and overall health," says Amy Goodson, MS, RD, CSSD, LD . Omega-3s—which are a type of polyunsaturated fat—have been found to also aid in heart health, fight against inflammation, and even reduce the risk of certain cancers. Like most dishes on the Olive Garden menu, this one is quite high in sodium, so we recommend monitoring your salt intake for the rest of the day. RELATED: The #1 Unhealthiest Olive Garden Order, According to a Dietitian Spaghetti With Marinara Nutrition (Per order): Calories: 490 Fat: 12 g (Saturated Fat: 1 g) Sodium: 1,290 mg Carbs: 83 g (Fiber: 6 g, Sugar: 13 g) Protein: 15 g According to Goodson, a classic bowl of Spaghetti With Marina is one of the healthiest pasta options you can get at Olive Garden. "It may be lower in calories and fat than some of the above options, but there is very little protein or vegetables," says Goodson. "So, if you are craving pasta, I recommend this dish and a side of grilled chicken." Grilled Chicken Margherita Nutrition (Per order): Calories: 650 Fat: 39 g (Saturated Fat: 11 g) Sodium: 2,120 mg Carbs: 15 g (Fiber: 5 g, Sugar: 5 g) Protein: 65 g "This dish is a fantastic light option featuring grilled chicken and a side of broccoli with no additional carbohydrates, for those looking to cut back," says Goodson. "It's also high in protein, which will help you stay full longer after eating this meal." One thing to watch for when eating at Olive Garden (as well as many other chain restaurants) is the amount of saturated fat in each meal. The American Heart Association recommends no more than 13 grams of saturated fat per day, which means you won't have much wiggle room after eating this meal. However, this meal is still lower than many options on their menu, and you'll get a boost of nutrients from the chicken, tomatoes, and broccoli. RELATED: 11 Unhealthiest Dishes to Order at Chili's Create Your Own Pasta: Angel Hair With Marinara Nutrition (Per Angel Hair Pasta Marinara): Calories: 400 Fat: 11.5 g (Saturated Fat: 0.5 g) Sodium: 1,290 mg Carbs: 84 g (Fiber: 7 g, Sugar: 12 g) Protein: 16 g Olive Garden has a "Create Your Own Pasta" option on the menu, which works well for people with specific dietary restrictions or health goals. If this appeals to you, Manaker suggests going for the Angel Hair Pasta With Marina Sauce. "Pasta is a unique carbohydrate because it is made with only two ingredients, and when made, it creates a lower glycemic matrix that provides protein, energizing carbs, and other nutrients. So as long as you are keeping your portion size under control, pasta with marinara sauce is okay," says Manaker. "The marinara sauce is packed with lycopene, thanks to the cooked tomato it is made with, and lycopene is a plant compound that is linked to a slew of health benefits," she adds. Lycopene has strong antioxidant properties known to help your body fight free radicals. It has been found to help heart health and lower cholesterol as well. Gluten-Free Rotini Pasta with Marinara Nutrition (Per order): Calories: 380 Fat: 3.5 g (Saturated Fat: 0 g) Sodium: 260 mg Carbs: 77 g (Fiber: 5 g, Sugar: 0 g) Protein: 9 g Fear not—you can still enjoy some pasta at Olive Garden even if you can't have gluten. For those needing a gluten-free meal, Sabat suggests the Gluten-Free Rotini with Marinara. "This dish offers 9 grams of protein and 5 grams of fiber, which is significantly higher than traditional pasta varieties, making it a more filling and satisfying option," she says. This dish comes "as is," but if you go the route of using their "Create Your Own Pasta" menu, Sabat says you can choose their Gluten-Free Rotini as your base and add Marinara Sauce and Grilled Chicken to round out your meal. "This combination provides a balanced meal of complex carbohydrates, fiber, and protein," she says, "which is essential for sustaining energy levels and promoting satiety." RELATED: The #1 Healthiest Order at Texas Roadhouse Cheese Ravioli With Marinara Sauce Nutrition (Per order): Calories: 750 Fat: 38 g (Saturated Fat: 19 g) Sodium: 2,370 mg Carbs: 63 g (Fiber: 5 g, Sugar: 8 g) Protein: 41 g Although this dish is loaded with sodium and should maybe be avoided if you're someone watching your salt intake, there is a lot of protein to help keep you full longer. "If you want another pasta option with more protein, the cheese ravioli is your dish, although it does have a higher calorie and fat content than the other dishes," says Goodson. "I recommend adding a side of broccoli to make this a more balanced meal." Shrimp Scampi Nutrition (Per order): Calories: 490 Fat: 18 g (Saturated Fat: 7 g) Sodium: 1,120 mg Carbs: 52 g (Fiber: 4 g, Sugar: 5 g) Protein: 29 g Opting for a healthier choice at this Italian kitchen doesn't mean you have to steer clear of pasta. For a healthier yet still hearty and comforting pasta meal, try the Shrimp Scampi. "This dish does have a higher carbohydrate value compared to menu items like the salmon and chicken Margherita dish, but it provides a balance of vegetables, protein, and carbs—which we like to see," says Goodson. "However, it could include a better ratio of vegetables to carbohydrates—but if you exercise a lot, the higher-carb count can be a helpful option for you." RELATED: The 8 Healthiest Menu Items at Panda Express Lunch Sized Spaghetti with Meat Sauce Nutrition (Per order): Calories: 360 Fat: 12 g (Saturated Fat: 3.5 g) Sodium: 530 mg Carbs: 51 g (Fiber: 3 g, Sugar: 9 g) Protein: 14 g If you take a trip to Olive Garden during your lunch break, you can treat yourself to their lunch portions, which are a bit smaller and more manageable in terms of nutritional value. Take their Lunch-Sized Spaghetti, for example, which you can order with either their Meat Sauce or Marinara. Both sauce options provide lighter levels of fat, calories, and sodium, while still providing some protein and healthy fats. Overall, this dish is a great choice for your lunch break, and you can add a side salad or soup to round out your meal even more. Salad With Signature Italian Dressing Nutrition (Per order): Calories: 150 Fat: 10 g (Saturated Fat: 1.5 g) Sodium: 770 mg Carbs: 13 g (Fiber: 2 g, Sugar: 4 g) Protein: 3 g It's almost impossible to think about Olive Garden without picturing their Signature Salad next to a warm plate of breadsticks. Thankfully, Manaker says this salad option is a great choice because "it is on the lower side when it comes to saturated fat and is packed with refreshing vegetables that help people meet their fiber needs." However, this salad likely won't be filling enough on its own, so you might want to consider ordering a side of grilled chicken. RELATED: The #1 Healthiest Pasta Dish at 10 Major Restaurant Chains Sides of Grilled Chicken, Parmesan Broccoli, and a Salad Nutrition (Per Parmesan Broccoli Side): Calories: 150 Fat: 13 g (Saturated Fat: 1 g) Sodium: 450 mg Carbs: 8 g (Fiber: 3 g, Sugar: 2 g) Protein: 5 g Nutrition (Per Grilled Chicken Side): Calories: 130 Fat: 2.5 g (Saturated Fat: 0.5 g) Sodium: 540 mg Carbs:

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6. Krispy Kreme Doughnuts Are Coming to McDonald's Stores NationwideВт, 26 мар[-/+]
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McDonald's fans are about to get even more dessert options. After testing Krispy Kreme doughnuts at select restaurants, the fast-food giant is partnering with the dessert chain once again for a national rollout of the popular sweet treat.

According to a press release, McDonald's plans to start selling Krispy Kreme doughnuts at restaurants later this year, noting that nationwide availability is expected by the end of 2026. Krispy Kreme will deliver fresh doughnuts to McDonald's daily, just as the chain does for other "Delivered Fresh Daily (DFD) doors," such as grocery stores.

RELATED: 8 Fast-Food Chains That Serve the Best Desserts, According to Customers

McDonald's customers will be able to purchase the doughnuts individually or in boxes of six. Flavor options will include Original Glazed, Chocolate Iced with Sprinkles, and Chocolate Iced Kreme-Filled.

box of krispy kreme doughnuts above three doughnuts

McDonald's first teamed up with Krispy Kreme during the fall of 2022, when it tested the doughnuts at nine locations. The fast-food chain later expanded this test to 160 restaurants in the Lexington and Louisville, Ky., areas.

According to the companies, "consumer excitement and demand exceeded expectations." These pilot locations will continue selling Krispy Kreme doughnuts during the nationwide launch.

Additionally, in celebration of this partnership, Krispy Kreme will give away free Original Glazed doughnuts at its U.S. shops today, March 26, from 5 to 9 p.m.

RELATED: McDonald's Is Offering Low-Priced Meal Bundles To Win Back Customers

"The top request we receive from consumers, every day, is, 'please bring Krispy Kreme to my town,'" Josh Charlesworth, Krispy Kreme's president and CEO, said in a press release. "Partnering with McDonald's on a national scale will provide our fans and doughnut lovers unprecedented daily access to fresh doughnuts and the joy that is Krispy Kreme."

Charlesworth added that this expansion of Krispy Kreme's offerings is expected to more than double the chain's points of access by the end of 2026.

To support the expansion of its DFD doors, Krispy Kreme has been scaling its supply chain, building a support team, adding technology and equipment, and enhancing training.

RELATED: McDonald's Just Brought Back Its Wildly Popular Spicy Nuggets

Krispy Kreme currently delivers its doughnuts to 6,800 third-party (or DFD) stores, according to CNBC.

Charlesworth told the news outlet that Krispy Kreme expects to serve 6,000 McDonald's restaurants with its existing infrastructure. The chain is increasing its capacity to deliver doughnuts to the approximately 7,500 McDonald's locations it can't reach currently.

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7. McDonald's Just Brought Back Its Wildly Popular Spicy NuggetsВт, 26 мар[-/+]
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McDonald's fans, rejoice! One of Mickey D's most popular limited-edition items of all time—which is only offered at certain times of the year—has finally made its grand return months after its last appearance on the menu.

McDonald's fan-favorite Spicy Chicken McNuggets (490 calories per 10-piece order) began returning to menus in participating markets across the United States on March 25. While the food blogger Snackolator first tipped off customers about the return in an Instagram post earlier this week, McDonald's USA just confirmed that the nuggets are back in a statement shared with Eat This, Not That!

RELATED: McDonald's vs. Wendy's: Which Has the Best Spicy Chicken Nuggets?

"Spice-loving McDonald's fans, you're in luck – because our Spicy Chicken McNuggets are returning to the menu in select local markets. Breaded in a crispy tempura coating and flavorfully spiced with a blend of cayenne and chili pepper, they bring an extra kick of heat to the classic McNuggets you know and love. The Spicy Chicken McNuggets will be available starting March 25, for a limited time only at participating restaurants," the statement read.

Scores of customers have already spotted the Spicy Chicken McNuggets on McDonald's menus and are celebrating the return on social media.

"Spicy nuggets are back. Time to empty my entire bank account," one fan posted on X, the social media site formerly known as Twitter.

"Love when they bring the spicy nuggets back at McDonald's," wrote another.

McDonald's first debuted its spicy nuggets back in 2020 and they became an immediate hit with customers. In fact, the demand for these fiery little morsels was so intense that McDonald's restaurants sold out of the menu item just a couple of weeks after the initial launch.

Many fans have called on McDonald's to make Spicy Chicken McNuggets a permanent menu addition. However, the chain has only brought them back on a limited basis several times since they first hit menus, including last fall.

RELATED: 25 Best Limited-Time Fast-Food Items of All Time

San Francisco, Chicago, Philadelphia, and New York City are among the markets where the nuggets will be available for the current limited-time run. Customers in other parts of the country should check with their local McDonald's restaurants to confirm whether they're on the menu in their areas before heading over.

The return of the Spicy Chicken McNuggets isn't the only exciting McDonald's news that dropped this week. The chain also just announced that it will start selling fresh Krispy Kreme doughnuts at participating locations nationwide, expanding a previous partnership in which select McDonald's stores in Kentucky offered the sweet treats.

McDonald's will begin rolling out the doughnuts to its restaurants later in 2024 and expects to have them available across the country by the end of 2026. The doughnuts will be available in three popular Krispy Kreme flavors: Original Glazed Doughnuts (190 calories), Chocolate Iced with Sprinkles Doughnuts (250 calories), and Chocolate Iced Kreme Filled Doughnuts (350 calories).

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8. Chick-fil-A Just Made a Major Change to the Quality of its ChickenПн, 25 мар[-/+]
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If there's one key thing that Chick-fil-A is known for—aside from its famously friendly service and iconic signature sauce —it's the quality of its chicken. The chain has long touted the fact that it only uses whole boneless chicken breasts with no added fillers, steroids, or hormones, which Chick-fil-A says helps preserve the natural flavor of the poultry. However, one key part of Chick-fil-A's chicken quality stance is slated to see a major change very soon.

Chick-fil-A just announced via an update posted on its website that it plans to shift its No Antibiotics Ever (NAE) policy on chicken to No Antibiotics Important to Human Medicine (NAIHM). The change, which Chick-fil-A attributed to supply issues, will be implemented starting this spring.

RELATED: I Tried Every Entree at Chick-fil-A & the Best Was Crunchy, Spicy, Flavorful

In general, NAE means that chickens or other livestock are raised without any antibiotics whatsoever. Meanwhile, NAIHM means that antibiotics can be used to treat animals when they become sick, but the use of antibiotics that are important to human medicine and commonly used to treat people is restricted.

Chick-fil-A committed to serving only 100% antibiotic-free chicken back in 2014 and finally completed the transition in 2019, USA Today reported. But now that it's switching to the NAIHM policy, this means that the chicken Chick-fil-A serves may be administered antibiotics sometime during its lifespan.

RELATED: 7 Unhealthiest Chick-fil-A Orders, According to Dietitians

Chick-fil-A chicken sandwich

Livestock producers have long used antibiotics to keep their animals healthy and to help promote fast growth and weight gain to boost their profits. However, the practice has come under increasing scrutiny in recent years as research indicated that the widespread presence of antibiotics in meat was making humans more resistant to drugs and antibiotics—and more vulnerable to illness as a result.

Many countries have taken action to limit antibiotics in meat. The European Union, for example, took the major step in 2022 of banning the routine use of antibiotics in animals to prevent disease, limiting their use to when animals are actually sick. But according to a review of existing research on meat in antibiotics that was published in 2022, 33,000 people still die each year due to infections caused by antibiotic-resistant bacteria.

RELATED: All of Chick-fil-A's Spinoff Restaurant Brands, Explained

Chick-fil-A's announcement stressed that it is still committed to serving high-quality white breast meat with no added fillers, artificial preservatives, steroids, or added hormones. The chain also said that it's "constantly evaluating" its animal policies using feedback from an Animal Wellbeing Council of outside experts it created.

Chick-fil-A isn't the only major company to ease its policies on antibiotics in chicken recently. Reuters, citing internal company documents, reported earlier this month that Panera Bread will soon start permitting some antibiotics in its pork and turkey products. Tyson also announced last year that it was moving away from its previous NAE standard and would start allowing antibiotics not important to the treatment of humans in its chicken, the Wall Street Journal reported.

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9. I Tried Every Taco at Taco Bell & the Best Was a Crunchy ClassicПн, 25 мар[-/+]
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While they won't win any culinary awards, the tacos at Taco Bell do hit the spot when you're looking for a fast and cheap bite, and probably—no, definitely—a late-night snack. But what's the best taco order at the fast-food stalwart?

To find out, I tasted all of Taco Bell's tacos with a group of friends who call themselves with no irony (and all credibility) Taco Bell connoisseurs. They're restaurant owners, and Taco Bell is what's open when they leave work, so they know the menu inside and out.

Unlike my friends, I had never ventured beyond my tried-and-true orders: Mexican pizza, pintos and cheese, and occasional forays into other cheesy things. We combined my clean slate with their deep experience to bring you this ranking.

Spoiler: We didn't love any of them, but we've ranked them from worst to least bad because there is a time and a place for everything, including Taco Bell tacos.

Nacho Cheese Doritos Locos Tacos

doritos taco at taco bell.

Nutrition (Per Taco):
Calories: 190
Fat: 11 g (Saturated Fat: 5 g)
Sodium: 380 mg
Carbs: 14 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g

This $2.59 creation relies on the adoration of Doritos to prop it up, but it fails. Standard Taco Bell ground beef (dripping in grease), topped with shredded lettuce and shredded cheese, isn't improved by a Doritos shell.

The look: The unnatural orange shell is crammed with finely ground beef and positively smothered in the other two toppings. My order came in standard wrapping, but the second round was delivered in a branded Doritos cardboard holder.

The taste: Regarding the packaging, "I like this piece of cardboard better than the taco," one taster said. In theory, the taco had potential, but in practice, "it's like a plate of nachos made with Doritos, in taco form," he said. I thought it tasted like a bad taco made with stale Doritos. Thumbs down all around.

RELATED: I'm a Dietitian—Here's What I Order at a Mexican Restaurant

Nacho Cheese Doritos Locos Tacos Supreme

doritos locos tacos supreme.

Nutrition (Per Taco):
Calories: 170
Fat: 10 g (Saturated Fat: 4 g)
Sodium: 360 mg
Carbs: 12 g (Fiber: 3 g, Sugar: 1 g)
Protein: 8 g

At $3.29, this taco is similar to our bottom raking, except it adds tomatoes and sour cream to the trio of ground beef, lettuce, and cheese on a Doritos shell.

The look: This looks like the non-supreme version of the Doritos taco but with a scattering of chopped tomatoes and sour cream squished into the ingredient base layer.

The taste: Marginally less bad than the worst taco. "It makes me realize what tomatoes bring to the party," one taster said. There was one bite where all the ingredients came together and I detected a hint of almost good flavor. We agreed that this taco needs sour cream and must be eaten immediately while hot.

Doritos Cheesy Gordita Crunch – Nacho Cheese

doritos cheesy gordita crunch at taco bell.

Nutrition (Per Taco):
Calories: 500
Fat: 28 g (Saturated Fat: 11 g)
Sodium: 900 mg
Carbs: 41 g (Fiber: 5 g, Sugar: 5 g)
Protein: 20 g

Spendy by Taco Bell standards, this $5.19 taco ranks third from last in the tasting, but best in the Doritos collaboration. It brings the non-supreme version of the Doritos taco but is inexplicably wrapped in flatbread. Oh, but this time, Taco Bell threw in spicy ranch sauce and a three-cheese blend.

The look: It looks like someone working at a fast-food restaurant wrapped a taco made from a Dorito shell in a piece of flatbread and stuffed it with meat and cheese and sauce. "It's just a mess," said a taster.

The taste: All anyone could taste was bread. And "some heat, I guess?" questioned one. The consensus was that "the bread kills everything. It's helped none by the shell," another taster said. "Until they fix the bread, they're wasting their time," another concluded. This one's a non-starter.

RELATED: 11 Most Authentic Dishes To Order At a Mexican Restaurant, According to Chefs

Soft Taco

taco bell soft taco.

Nutrition (Per Taco):
Calories: 180
Fat: 8 g (Saturated Fat: 4 g)
Sodium: 500 mg
Carbs: 18 g (Fiber: 3 g, Sugar: 1 g)
Protein: 9 g

For $1.79, you get the triumvirate of beef, cheese, and lettuce in a soft tortilla shell. No fuss, no muss. But also? Nothing special.

The look: I know this isn't fine dining. And none of us expect the product to look like the ads' carefully styled and photographed tacos. But come on, Taco Bell, you could try at least. This looked like ingredients were slopped into a tortilla shell that was hastily wadded and crammed into the paper wrap. I think we can safely assume that's exactly what it was.

The taste: If you sent a sample of Taco Bell to outer space for aliens to taste, this may be as close to pure Taco Bell as it gets. It is what it is: a soft taco with too much squishy bread, tasting primarily of flour.

Soft Taco Supreme

soft taco supreme from taco bell.

Nutrition (Per Taco):
Calories: 210
Fat: 10 g (Saturated Fat: 5 g)
Sodium: 510 mg
Carbs: 20 g (Fiber: 3 g, Sugar: 2 g)
Protein: 10 g

Take a soft taco, charge $2.69, and you have the supreme version with sour cream and tomatoes.

The look: Messy even by Taco Bell standards. Ingredients were sliding out one side of the soft shell, trailing orange grease and wisps of lettuce in their wake. "Lopsided," declared one taster.

The taste: Light on protein, the tasters agreed. "It seems like the beef is a garnish," one said. Bland, like it's missing salt, said another. We're not fans of the soft shell, all of us finding it too floury and bready.

Chalupa Supreme

chalupa supreme at taco bell.

Nutrition (Per Taco):
Calories: 360
Fat: 20 g (Saturated Fat: 6 g)
Sodium: 570 mg
Carbs: 31 g (Fiber: 4 g, Sugar: 4 g)
Protein: 12 g

If the funnel cake has a savory cousin, it's this $4.59 taco made with fried flatbread. Instead of powdered sugar, you get the requisite seasoned beef and a three-cheese blend, plus the lettuce, tomato, and sour cream trio.

The look: Yep, it looks like fried bread. Some cheese and lettuce are visible, but the other ingredients are visually a mystery.

The taste: "It's just flavorless fried bread," said a taster. "It tastes like salt and grease," said another, adding "no flavor."

RELATED: 10 Discontinued Taco Bell Items Customers Want Back

Double Stacked Taco

double stacked taco from taco bell.

Nutrition (Per Taco):
Calories: 320
Fat: 16 g (Saturated Fat: 5 g)
Sodium: 610 mg
Carbs: 34 g (Fiber: 4 g, Sugar: 2 g)
Protein: 11 g

For $1.99, you get a crunchy taco shell with the basics, now with "Fiesta strips!" The whole thing is wrapped in a flour tortilla and smeared with nacho cheese sauce.

The look: A tad bit more colorful than the others, this guy has bright red tortilla strips peeking out. This was the least messy of the bunch thus far, with fillings reasonably well distributed.

The taste: The first bite was all shell and bread, but the good part is you can eat this in your car, one taster noted. That's thanks to the protective outer soft shell that allows the hard shell to "obliterate" inside. None of us understood the point of the fiesta strips, deciding that they're filler and "extra calories, for what?"

Cheesy Gordita Crunch

cheesy gordito crunch taco from taco bell.

Nutrition (Per Taco):
Calories: 490
Fat: 28 g (Saturated Fat: 10 g)
Sodium: 840 mg
Carbs: 41 g (Fiber: 5 g, Sugar: 5 g)
Protein: 20 g

This $4.99 flatbread-wrapped-around-hardshell feels like some market-research survey indicated that customers really, really like carbs but also cheese. Here, Taco Bell has dropped cheese on a flatbread and dropped a crunchy taco inside—this time with spicy ranch!

The look: It looks like a whole lot of bread, with limp lettuce peeking out of the top of a tucked-away taco.

The taste: "If you're hungry and can only afford one thing at Taco Bell," this would be it, was the kindest comment. Other tasting notes included, "This is dumb." All any of us could taste was bread and cheese.

Spicy Potato Soft Taco

spicy potato taco taco bell.

Nutrition (Per Taco):
Calories: 240
Fat: 12 g (Saturated Fat: 3 g)
Sodium: 480 mg
Carbs: 28 g (Fiber: 1 g, Sugar: 0 g)
Protein: 5 g

For a price tag of $2.40 comes a surprise new ingredient: bite-sized, seemingly fried potatoes, added to the usual suspects of lettuce and cheese, all rolled in a flour tortilla. My tasting group included many fans of the potatoes themselves and suggested that they would be great as their own stand-alone order. But, for purposes of a taco, they didn't stand up to the other offbeat ingredient, the spicy chipotle sauce.

The look: Taco Bell's description talks about the game of hot potato, but what we have here is a hot mess. The potatoes are dumped unceremoniously in the tortilla, which is slathered with spicy sauce and then covered in lettuce and cheese. It's not pretty.

The taste: The popularity of the potatoes landed this taco as high as it is on the list, but "all I taste is the sauce," one taster said, with another going further, saying, "I hate the sauce." There was a "pretty even squish" that wasn't unpleasant. All in all, maybe losing the sauce or subbing for something less overwhelming would make it more of a winner.

RELATED: 12 Best & Worst Taco Bell Breakfast Orders, According To Dietitians

Crunchy Taco

crunchy taco from taco bell.

Nutrition (Per Taco):
Calories: 170
Fat: 10 g (Saturated Fat: 3.5 g)
Sodium: 300 mg
Carbs: 13 g (Fiber: 3 g, Sugar: 1 g)
Protein: 8 g

Ahh, the classic. At $1.79, you get a crunchy corn shell filled with the standard fillings of beef, lettuce, and cheese, with nary a novelty ingredient or wrapping in sight.

The look: It looks like what we would have pictured as a Taco Bell taco before things went sideways—a standard hard shell with standard fillings. Nothing special, but nothing offensive.

The taste: "So nostalgic," said one taster, who praised the cold cheese. "It's not even the meat," he said, noting that it's that first mouthful of shredded cheese melting into the grease from the beef. The fillings seemed proportionate, and the taco earns points for a shell that doesn't disintegrate.

Black Bean Chalupa Supreme

black bean chalupa supreme at taco bell.

Nutrition (Per Taco):
Calories: 340
Fat: 18 g (Saturated Fat: 4 g)
Sodium: 460 mg
Carbs: 36 g (Fiber: 6 g, Sugar: 4 g)
Protein: 10 g

Taco Bell might use words like "iconic" to describe this $4.59 fried flatbread taco, which substitutes black beans for the beef in the chain's original taco. While I wouldn't go that far, this was about as much of a hit as anything my tasters tried.

The look: It's a hearty little monster, all tomatoes, cheese, and lettuce spilling out of the fried shell. Messy? Sure, but in a kind of abundant, appetizing way. "It actually looks like a real thing," one taster said.

The taste: "I actually like this one" from one taster is not the highest praise, but comparatively speaking, it's pretty darn good. We liked the creamy beans (I preferred them 100-to-one over the beef, and they made a big difference all around). The cool sour cream was a nice touch, but we agreed it would be better with a sauce that has more zing.

Crunchy Taco Supreme

crunchy taco supreme taco bell.

Nutrition (Per Taco):
Calories: 190
Fat: 11 g (Saturated Fat: 4.5 g)
Sodium: 320 mg
Carbs: 15 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g

This is the classic crunchy taco, upgraded to $2.69 with diced tomatoes and sour cream. No gimmicks, no novelty for the sale of novelty. It's a standard, perfectly acceptable taco.

The look: Not a bad-looking taco, so far as fast-food tacos go, with lettuce, tomato, and cheese nestled comfortably in our sightline over the hard taco shell.

The taste: "Pretty solid" is high praise for this taste test, and that's what this taco-that-could earned. My tasters liked the quick hit of sour cream and agreed that if you're out and need fast food, this isn't a bad option, especially for the sub-200 calorie count.

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10. The #1 Healthiest Order at Texas Roadhouse, According to a DietitianПн, 25 мар[-/+]
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Fried pickles, potato skins, bone-in ribeye, fried chicken with gravy, giant burgers… These menu items make up just a fraction of the delicious yet extremely heavy orders available at Texas Roadhouse. And while these options represent some of the most popular types of orders at this restaurant chain, those who want something a bit lighter are in luck—as you can still find some healthier choices at Texas Roadhouse.

The challenge with Texas Roadhouse is similar to what you'll come across at most chain restaurants across America. Most of their offerings—even the lighter ones—are still going to be higher in calories, total fat, saturated fat, and sodium than what you'd normally throw together in a homecooked meal. However, we of course understand that life sometimes brings us to these chains, whether it's for a special night out with friends or just a busy weeknight when we lack the energy to cook for ourselves. So when we do find ourselves at a place like Texas Roadhouse but want something on the healthier side, it's helpful to know what options are available.

To learn about the healthiest order at Texas Roadhouse, we talked with registered dietitian Mary Sabat MS, RDN, LD, who looked at the menu in its entirety, along with the restaurant's nutrition information. Read on to learn about the meal she selected as the "best" option, then check out The #1 Healthiest Order at Olive Garden.

The best order at Texas Roadhouse is…the Grilled Salmon Salad

plate of salmon salad from Texas Roadhouse

Nutrition (Per order):
Calories: 830
Fat: 55 g (Saturated Fat: 22 g, Trans Fat: 1.5 g)
Sodium: 1,310 mg
Carbs: 19 g (Fiber: 6 g, Sugar: 9 g)
Protein: 66 g

Texas Roadhouse has a few entree salads to choose from, and according to Sabat, one of their most nutrient-dense options is the Grilled Salmon Salad. "Overall, the Grilled Salmon Salad strikes a balance between flavorful indulgence and nutritional excellence, making it the optimal choice for health-conscious diners at Texas Roadhouse," she says.

Made with greens, grilled salmon, egg, tomato, onion, cheese, bacon, and croutons, this salad offers up some important nutrients while keeping the overall calories and fat lower than most options on the Texas Roadhouse menu.

One important thing to note is that even though the numbers are lower in this dish than in other entree options, the sodium and saturated fat levels are still higher than what would normally be recommended to consume in one meal. To lower these levels, ask for no cheese or bacon, and take Sabat's advice of asking for your dressing on the side.

RELATED: The #1 Unhealthiest Order at LongHorn Steakhouse

The benefits of the Grilled Salmon Salad

This salad at Texas Roadhouse is the healthiest menu option for multiple reasons.

It contains healthy fats

"The grilled salmon is rich in omega-3 fatty acids, providing essential nutrients that support heart health and overall well-being," says Sabat.

Omega-3s have been linked to several health benefits, such as reducing the risk of diseases like diabetes, cardiovascular disease, Alzheimer's and dementia, and even some cancers. These healthy fats have also been proven to help reduce levels of inflammation throughout the body.

Along with providing healthy fats, salmon is also rich in nutrients like selenium and vitamin B12.

It has more fiber than many of the main dishes

A nutrient that is incredibly hard to find among Texas Roadhouse's burgers, fries, steaks, and fried chicken meals, is fiber. But this salmon salad provides 6 grams of fiber—a number that may not seem like much, but when compared to other menu options, is quite significant.

"Pairing the salmon with a salad boosts its nutritional profile by adding a substantial dose of fiber," says Sabat, "a nutrient that promotes digestive health and aids in weight management."

Along with protein, fiber is a crucial nutrient for feeling satiated after eating, so this salad can help keep you full until your next meal.

RELATED: The #1 Unhealthiest Order at Chili's

You'll get a big boost of protein

Protein isn't hard to find on the Texas Roadhouse menu with all of its meat-heavy options, but high-protein meals that come with healthy fats and fiber are much harder to find.

"With 66 grams of protein, this dish offers a satisfying and lean source of fuel for the body," says Sabat, "while keeping carbohydrate intake in check at just 19 grams—with 6 grams of fiber resulting in only 13 net carbs."

When you get enough protein in your meal, you'll feel more satiated and energized afterward. Over time, eating protein can help improve weight management, muscle health, immunity, and bone health, so it's important to aim for eating high-protein meals when you can.

If you find yourself craving a meal that is healthier and more nutrient-dense next time you visit Texas Roadhouse, try the Grilled Salmon Salad, and remember to order your dressing on the side if you want more control over your meal as a whole.

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