Reading Fast Food Calories
What the numbers on the menu mean. US chains with 20 or more locations must show calories on their menus. How to read those numbers, sodium limits and smarter ordering tips.
A slice of pizza: MVS9966, CC BY 3.0
Calories on the menu
In the United States, restaurant chains with 20 or more locations must show calorie counts for standard menu items on their menus and menu boards. The rule took effect on 7 May 2018. It also requires a note that 2,000 calories a day is used for general nutrition advice, and that more nutrition information is available on request.
The 2,000 figure is a reference point, not a target. Calorie needs vary with age, size, sex and activity.
Watch the sodium
Fast food is often high in salt. The Daily Value for sodium on US labels is 2,300 milligrams, and a single burger, fries and a sauce can supply a large share of it.
Sauces, cheese, bacon and pickles add more sodium than people expect. Asking for sauce on the side lets you use less.
Smart swaps that work
The biggest calorie changes usually come from three places: drinks, sides and sauces. A large regular soft drink can add several hundred calories, while water or a zero-sugar drink adds none. Choosing a small side instead of a large one, or sharing, cuts calories quickly.
Grilled instead of fried, a single patty instead of a double and skipping mayonnaise are other easy swaps that keep the taste you came for.
Use the official tools
Most big chains publish detailed nutrition calculators online. You can build your exact order, including extras and removals, and see calories, fat, sugar and sodium before you go.
On Fast Food Run we quote published figures where we can, but recipes change, so the chain's own current numbers are always the final word.
Sugar in drinks and desserts
Drinks and desserts hide a lot of sugar. A large sweetened soft drink can contain more sugar than many adults should have in a whole day, and milkshakes can carry as many calories as a full burger.
If you love a sweet treat with your meal, try a small size, share it or have it instead of a sugary drink rather than alongside one. Small habits like these add up over weeks and months, and they still let you enjoy the food you like.
Text written by Fast Food Run.
