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The 30 Worst Fast-Food Restaurant Choices

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If you fix yourself an oversize sandwich at home - say, with ham, cheese, and mustard -- it would likely contain one-third the calories you'd find in many of this chain restaurant's large subs.

The good news about Quizno's, though, is that their Sammies (small, folded flatbread sandwiches) limit the calories to around 300 apiece. Try one with a cup of lower-sodium soup, and you'll be full and mobile. We can't quite say that about the tuna melt.

Calorie Bombs Tuna Melt with Cheese and Dressing (large)

1,760 calories, 133g fat, 25g saturated fat, 200mg cholesterol, 2120mg sodium

It looks so harmless: tuna salad, cheddar, lettuce, tomato. But the combination of mayo, cheese, and fatty tuna -- not to mention the sheer size of this monster -- adds up to more fat grams than four Big Macs, says Debi Silber, MS, RD, WHC, a Long Island, NY-based nutritionist and author of The Lifestyle Fitness Program. Even the small sub contains more fat (55 grams!) than most of us should be consuming in an entire day.

Classic Italian Sandwich

Large size, with cheese and dressing: 1,330 calories, 68g fat, 24.5g saturated fat, 135mg cholesterol, 3,760mg sodium

This salami-pepperoni-capicola-ham combo comes with a light vinaigrette and still eats up nearly a day's calories and two days' worth of sodium. If that's not enough to scare you, "We have clear and convincing evidence that sodium is associated with high blood pressure, and high blood pressure is a major risk factor for stroke -- and it is pretty consistent across populations and ethnic groups," Dr. David Katz, a preventive medicine specialist at Yale University Medical School, told the Los Angeles Times in June. "It is unconscionable that a single meal would have 2,000 milligrams or more of sodium."

"Meats like salami, pepperoni, capicola, and ham are loaded in fat, saturated fat, cholesterol, sodium, and calories," adds Silber. "These foods are caloric time bombs -- offering little nutrient value for the amount of calories and fat they have."

Chicken with Honey Mustard Flatbread Chopped Salad

1,070 calories, 71g fat, 13.5g saturated fat, 135mg cholesterol, 1,770mg sodium

This salad looks healthy enough, with chicken breast, tomatoes, and red onion. However, the biggest calorie culprit isn't even the bacon in the salad -- it's the honey mustard dressing, which clocks in at 500 calories all on its own. And the skinny-sounding "flatbread"? That adds an additional 330 calories.

Healthier Alternatives Broccoli Cheese Soup

140 calories, 10g fat, 6g saturated fat, 15mg cholesterol, 580mg sodium

This soup is a low-cal way to get a good dose of calcium, folic acid, and antioxidants, thanks to the veggies and dairy. And though the soup comes with 580 mg of sodium (still less than half the amount in their chicken noodle), broccoli has been found to have heart-healthy benefits as well. Researchers at the University of Connecticut found that rats fed with broccoli had decreased blood pressure and inflammation in the heart, as well as higher levels of heart-healthy chemicals.

Sonoma Turkey Sammie

280 calories, 14g fat, 4g saturated fat, 30mg cholesterol, 740mg sodium

(Without cheese and mayo): 170 calories, 3.5g fat, 0.5g saturated fat, 10mg cholesterol, 580mg sodium

Lean turkey, pepper jack cheese, lettuce and tomato, and they claim they've even factored in the Chipotle mayo to the total calorie count. Skip the mayo and you'll bring this down to 220 calories and just 1 gram of saturated fat.

Chicken with Honey Mustard Flatbread Chopped Salad

(Without flatbread and dressing): 240 calories, 11g fat, 5g saturated fat, 70mg cholesterol, 620mg sodium

Yes, this is the same calorie-bomb salad we previously mentioned -- but if you skip the flatbread and replace honey mustard with just mustard, you'll winnow this down to around 260 calories. Not bad for a high-protein salad that still has bacon and cheddar.

Next:  TGI Friday's


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seo.blvd wrote:

Nice information, There is obviously a lot. Your points are very valuable and knowledgeable. Thanks for sharing this great blog with us.

3/19/2014 06:04:50 AM Report Abuse
enjolicook55523 wrote:

Great story! I rarely eat out and decided to splurge when my inlaws were in town by getting some delicious 4-Cheese Mac & Cheese w/ Honey Pepper Chicken Tenders The lunch size portion was a whopping 810 calories with 35 grams of fat and 1720 mg of sodium! Applebees does publish their nutrional information at if anyone is curious or wants to be completely repulsed. Even the "healthy" option are laden with sodium. Yikes!

9/5/2013 10:24:53 AM Report Abuse
dvsnowden wrote:

Inseatd of olive garden, what about Sweet Tomatoes. Is it healthy or not. I found some info online, a good site was, but if olive garden is unhealthy, what about Sweet Tomatoes?

5/19/2011 11:30:05 AM Report Abuse
roland8ball206205 wrote:


8/10/2010 06:52:02 AM Report Abuse
limam11 wrote:

what about the Ninety-Nine? there crispy fish tacos are about 1200 calories, I believe. I usually go for the red pepper hummus appetizer at an estimated 500 calories!

8/9/2010 02:31:19 PM Report Abuse

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