These Are the 12 Best High-Fiber Fast Food Orders, According To Registered Dietitians

It's unlikely you associate fast food with foods high in fiber. Instead, your mind likely drifts to convenient food that tastes good (at the time) but isn't the most nutritious option because of its high caloric, salt and fat content. However, two things can be true: While many drive-thru dishes have trans and saturated fats and high sodium and can contribute to consuming excess calories, high-fiber fast food options exist.

Checking the menus online before heading to one can help you increase your fiber intake, especially when you either choose to dine at a fast food joint (because the cravings are real) or have no choice due to traffic and other snafus.

"Many fast-food restaurants offer higher-fiber choices, and familiarizing yourself with the nutritional content of menu items empowers you to make informed decisions," says Nicholas Rush, RD, a registered dietitian at Fay.

Moreover, having more fiber in your belly can be helpful. Research shows that most Americans consume only 17 grams of fiber daily, which is under the recommended value. Rush and other registered dietitians weighed in on how much fiber you should get. Then, they dug into their favorite high-fiber fast food choices at various chains to take the guesswork out of ordering.

Related: If You Eat This for Dinner, You'll Keep Burning Calories All Night Long

How Much Fiber Do You Need?

The daily fiber intake recommendations are not one-amounts-suits-all. Like Starbucks, personalization and customization are key based on certain factors. "The recommended intake of fiber will vary based on age and sex," says Eliza Whitaker, MS, RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights

Whitaker points to the USDA’s Dietary Guidelines for Americans, which recommends:

• Females ages 19-30 consume 28 grams

• Females ages 31-50 consume 25 grams

• Females ages 50+ consume 22 grams

• Males ages 19-30 consume 34 grams

• Males ages 31-50 years consume 31 grams

• Males ages 50+ consume 28 grams

Fiber is a vital component of a healthy diet. "Fiber slows digestion, which can help prevent high blood sugar spikes after meals and leave you feeling full for longer, potentially aiding in weight control," Whitaker says. "Fiber also adds bulk to stool, reducing constipation and feeds the healthy bacteria in the large intestine, promoting gut health."

Related: 7 Things That Happen to Your Body When You Don't Eat Enough Vegetables

12 Favorite High-Fiber Fast Food Options, According To RDs

1. Starbucks spinach, feta & egg white wrap

Nutrition (per order)

• 3 grams of fiber

• 290 calories

• 8 grams of fat

• 20 grams of protein

• 840 mg of sodium

Pros: Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health, loves that this order off Starbucks' menu packs a one-to-punch for satiety (fiber and protein). The fiber comes from the whole grain wrap and spinach.

Cons: Dr. Mohr flags the high sodium content, which can contribute to health issues like high blood pressure. The American Heart Association recommends consuming a maximum of 2,300 mg of sodium daily (but ideally 1,500 mg).

2. Starbucks chickpea bites & avocado protein box

Nutrition (per order)

• 13 grams of fiber

• 560 calories

• 37 grams of fat

• 15 grams of protein

• 710 mg of sodium

Pros: Protein might get top billing in the name of this item from the ubiquitous coffee chain—and it stands out to Rush. However, he also highlights the whopping 13 grams of fiber it contains.

Cons: Like the spinach and feta wrap, the chickpea and avocado protein box has a hefty amount of sodium.

3. Panera Mediterranean veggie sandwich on tomato basil bread

Nutrition (per order)

• 6 grams of fiber

• 500 calories

• 14 grams of fat

• 18 grams of protein

• 1,310 mg of sodium

Pros: Rush says this Panera dish is a good source of fiber and lower in calories than many fast food options.

Cons: Rush generally likes to see more protein in a meal than 18 grams. Also? According to the AHA, peep the sodium intake, which is almost the entire recommended value for a whole day.

4. Taco Bell power menu bowl

Nutrition (per order)

• 8 grams of fiber

• 460 calories

• 21 grams of fat

• 26 grams of protein

• 1,230 mg of sodium

Pros: This dish is a good source of fiber, contains protein like legumes and chicken and is customizable, Rush notes.

Cons: The high-fat content (which can go up with certain add-on toppings) doesn't pass Rush's vibe check.

5. Subway veggie Delite salad

Nutrition (per order without protein add-ons)

• 4 grams of fiber

• 50 calories

• 1 gram of fat

• 3 grams of protein

• 75 mg of sodium

Pros: This "everything-but-the-bread" salad lets people turn their favorite sandwiches into salads. While bread can add fiber, the salad's veggie content, like lettuce and tomato, provides an ample amount, Dr. Mohr says. He also loves that it's a low-calorie option.

Cons: "The fiber content really depends on which and how many vegetables you choose, and it's lower in protein," Dr. Mohr says.

6. Chipotle burrito bowl with brown rice, black beans, fajita veggies and salsa

Nutrition (per order)

• 17 grams of fiber

• 385 calories

• 8 grams of fat

• 13 grams of protein

Pros: Rush praises Chipotle's custom burrito bowl, allowing diners to add high-fiber options like brown rice, black beans, and veggies over less-fibrous counterparts (like white rice).

Cons: Going ham with toppings and add-ons can increase calories and saturated fat.

7. Subway meatball marinara salad

Nutrition (per order)

• 6 grams of fiber

• 300 calories

• 790 mg of sodium

Pros: Whitaker says this produced-packed dish gets a good amount of fiber from the lettuce, spinach, tomatoes, green peppers, olives and cucumbers. The low-calorie nature also appeals to her.

Cons: It's high in sodium.

8. Chick-fil-A cool wrap

Nutrition (per order)

• 14 grams of fiber

• 660 calories

• 45 grams of fat

• 42 grams of protein

• 1,420 mg of sodium

Pros: "The lettuce and flour seed flatbread are the main contributors to fiber," Whitaker says. "You could also grab a fruit cup to add an extra two grams of fiber." Whitaker also highlights the protein content.

Cons: It's almost your lot for daily sodium.

9. Starbucks rolled & steel-cut oatmeal

Nutrition (per order)

• 4 grams of fiber

• 160 calories

• 45 grams of fat

• 2.5 grams of protein

• 125 mg of sodium

Pros: Make your morning coffee run a high-fiber breakfast. "This oatmeal is low in sodium, fat, and does not contain any added sugars, making it a great fast food option," Whitaker says. "Opt to top your oatmeal with blueberries for even more fiber."

Cons: Whitaker didn't list any, but the dish's under-200-calorie nature and low protein count might make you reach for a mid-morning snack despite the fiber.

10. Subway club sandwich

Nutrition (per 6-inch order)

• 4 grams of fiber

• 1,520 mg of sodium

Pros: "The Subway Club is served on multigrain bread with lettuce, tomatoes, and red onions, all contributing to the 4 grams of fiber found in each 6-inch sandwich," Whitaker says. "You can add even more fiber by adding more veggies."

Cons: The sodium content goes above the AHA ideal.

11. Chipotle salad with chicken, pinto beans, guacamole, fresh tomato salsa, roasted, fajita veggies and Chipotle-honey vinaigrette

Nutrition (per order with dressing on the side)

• 21 grams of fiber

• 890 calories

• 48 grams of fat

• 47 grams of protein

• 2,770 mg of sodium

Pros: The high fiber content is eye-popping.

Cons: "It’s also incredibly high in sodium," Whitaker warns. "Restrict other sources of sodium when enjoying this salad, and don’t opt for this salad regularly.

12. Just Salad balsamic chicken avocado

Nutrition (per order)

• 8 grams of fiber
  

• 360 calories

• 17 grams of fat

• 35 grams of protein

• 270 mg of sodium
  

Pros: Rush likes that this option includes a ton of veggies, like crisp Romaine lettuce, tomatoes and avocado, plus protein and healthy fats.

Cons: "The price point," Rush says. Indeed, At about $15, it's not exactly a dollar-menu resident.

Up Next:

Related: ‘I’m a Registered Dietitian, and This Is My Go-To High-Protein Order at Chick-fil-A'

Sources

• Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations BMJ. 

• Nicholas Rush, RD, a registered dietitian at Fay

• Eliza Whitaker, MS, RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights

• Dietary Guidelines for Americans. USDA.

• Menu. Starbucks.

• How much sodium should I eat per day? American Heart Association

• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition Advisor for Fortune Recommends Health

• Menu. Panera

• Menu. Taco Bell

• Menu. Subway

• Nutrition Calculator. Chipotle

• Nutrition & Allergens. Chick-fil-A