15 Unhealthiest Fast Food Chains According to a Nutritionist in 2026
While most people know fast food is not exactly a health food, you may be questioning, “Which are the unhealthiest fast food chains?” Fast food is convenient, cheap and a good option if you need something quick (the clue’s in the name, after all).
But it’s no secret that many dishes served at these establishments are high in fat, salt and calories. That said, some fast food chains are much less nutritious than others.
Knowing which are the unhealthiest can help you make choices that better match your goals, whether that means watching sodium, keeping saturated fat in check, or simply building a more balanced day overall. Whether you’re wondering which menu items to limit more often or you just want a clearer picture of how good (or not so good) the unhealthiest fast food chains really are for you, this guide can help.
Our nutritionist-reviewed guide to the unhealthiest fast food chains highlights places best treated as an occasional stop. It also calls out some of the least nutritious menu items at each one, so you can make a more informed pick when you do go.
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The 15 Unhealthiest Fast Food Restaurants
1. Wendy’s
Wendy’s is a convenient pitstop for cheap fast food while you’re out and about, but it’s also a contender for the title of unhealthiest fast food chain. Wendy’s often shows up on “least nutritious” roundups because it’s easy to stack up calories, saturated fat and sodium in a single order.
So why can Wendy's feel so unhealthy? A big reason is how easy it is to build a meal around fried items, bacon, multiple patties and sauce-heavy builds. Many of the ultra-processed meats and crispy options can also make it tougher to keep sodium and saturated fat modest if you are ordering often.
Many meat-heavy items are also higher in dietary cholesterol. For most people, saturated fat has a bigger impact on LDL cholesterol than dietary cholesterol, but these foods often come with more saturated fat and sodium, which can make heart-healthy targets harder to hit if you’re ordering them often. Add calorie-dense sauces like those on Saucy Nuggs and calories, saturated fat and sodium add up quickly.
If you find yourself at this unhealthy fast food chain and want to order something, what should you limit? The unhealthiest fast food items at Wendy's are generally those with lots of sauces and ingredients that push calories, saturated fat and sodium higher, such as cheese, multiple meat patties and bacon.
The Baconator
One of the unhealthiest fast food items comes from the Wendy's breakfast menu. The breakfast Baconator burger is a fan favorite, but it clocks in with 46 grams of fat, 18 grams of which is saturated fat. For context, many guidelines suggest keeping saturated fat under 10% of daily calories, which works out to about 20 grams on a 2,000-calorie day.
This dish also has 1,580 milligrams of sodium. Some people aim for 1,500 milligrams per day, and many general guidelines set an upper limit around 2,300 milligrams per day. Either way, this breakfast burger can take a big bite out of your day’s sodium budget, which may matter more if you also plan to eat out later.
Other Unhealthy Fast Food Items at Wendy's
Other highly unhealthy fast food items include the Frosty flavors that are high in added sugar (a small chocolate Frosty has 41 grams of added sugar), a Dave's Single burger (with 36 grams of fat, 14 of which are saturated and 1,080 milligrams of sodium) and many of the double or triple burgers.
Adding fries, especially a medium or large fries, will also result in an even unhealthier fast food order. A large fries adds 470 calories, 21 grams of fat (3.5 grams of which are saturated) and 740 milligrams of sodium. The topped and loaded fries, such as Baconator Fries, also make it easy to overshoot your usual targets.
Be cautious of ordering from Wendy's secret menu as well. While there are some fun custom dishes to be enjoyed via menu hacks, they are often higher in calories and it can be challenging to get the full nutritional information connected to these secret menu items.
Are There Any Healthier Items at Wendy's?
There are a few more balanced options at Wendy's, such as some salads and chili. They can work in a pinch, especially if you go easy on creamy dressings, cheese and add-ons. If you're looking for healthy items at Wendy's, focusing on a single main item and skipping extra sides can also help.
Unhealthiest Fast Food Items at Wendy's Overview
- Baconator
- Frostys
- Loaded Fries
- Medium and Large Fries
- Double or Triple Patty Burgers
2. Burger King
Like its closest rival, McDonald's, Burger King is known for burgers and fries. In fact, the famous Whopper was invented in the 1970s as direct competition to the golden arches, and this unhealthy fast food chain is often ranked as having the best fast food burgers.
While the burgers and many other menu items may be a good value and convenient, they’re also typically high in fat and sodium, which is why Burger King lands in our rundown of the unhealthiest fast food chains.
The Whopper
This unhealthy fast food chain's signature item is often considered one of its unhealthiest items. A standard Whopper without cheese comes in at 670 calories, with 39 grams of fat, 12 grams of saturated fat and 1,170 milligrams of sodium. However, this is not the highest-calorie or highest-saturated-fat option at this unhealthy fast food chain.
For example, the Triple Whopper clocks in at 1,170 calories. It also has 78 grams of fat, of which 27 grams are saturated fat and 1,300 milligrams of sodium. Add cheese and or bacon to any of the Whoppers and these values climb even more.
Other Unhealthy Fast Food Items at Burger King
If you’re trying to keep sodium or saturated fat in check, it’s worth paying attention to more than just the burgers. Other unhealthy fast food menu items at Burger King include the Bacon and Swiss Royal Crispy Chicken Sandwich, which has 740 calories, 43 grams of fat (11 grams of which are saturated fat) and 1,920 milligrams of sodium.
A side order of mozzarella fries with eight pieces provides you with 490 calories, 24 grams of fat, 8 grams of saturated fat and 1,570 milligrams of sodium. Watch out for the sides and desserts too — the Chocolate Oreo Shake contains 670 calories and 91 grams of sugar, which can add up fast if you’re also pairing it with fries.
Burger King Breakfast Menu
What about the Burger King breakfast menu? There are a few lighter picks, but many breakfast sandwiches lean heavily on bacon, sausage, cheese and salty sauces.
If you’re ordering breakfast here, sandwiches with bacon and cheese are typically the ones to limit more often. Notably, the Fully Loaded Croissan'wich with Egg contains 710 calories, 49 grams of fat, 22 grams of saturated fat and 2,240 milligrams of sodium, which can use up most of a day’s sodium limit depending on the guideline you follow.
Are There Any Healthier Items at Burger King?
Not much would be considered healthy at Burger King, but a few dishes can work in a pinch. If you need to pick something up at BK, the healthiest items at Burger King include wraps and a standard hamburger without cheese or bacon. You can also keep things more balanced by skipping cheese and bacon, choosing smaller portion sizes and pairing your main with water rather than a sugary drink.
Unhealthiest Fast Food Items at Burger King Overview
- Whoppers
- Fully Loaded Croissan'wich with Egg
- Burgers or Chicken Sandwiches With Cheese and Bacon
- Mozzarella Fries
- Medium and Large Fries
- Desserts and Milkshakes
3. Dairy Queen
A beloved purveyor of American fast food, Dairy Queen is also one of the unhealthiest fast food chains. Known for its signature soft serve, including the extensive menu of Dairy Queen Blizzard flavors, these treats are nostalgic, delicious and, nutritionally speaking, more “dessert” than “snack.”
The rest of the menu items at this unhealthy fast food chain don't fare much better. Burgers, chicken strips and fries can be high in sodium, saturated fat and calories, with some items reaching a large share of daily suggested limits in one sitting.
Blizzards
So, starting with this unhealthy fast food chain's most famous item, how bad for you are Blizzards? It depends on the size and mix-ins. These super thick desserts come in mini, small, medium and large sizes. Generally, the bigger the Blizzard you order at this unhealthy fast food chain, the higher the calories, saturated fat and sugar.
From the Signature Creations menu, the Chocolate Chip Cookie Dough is one of the most nutritionally dense choices. A mini has 420 calories, 16 grams of fat, 9 grams of saturated fat and 46 grams of sugar. Go for the biggest, a large, and you'll be consuming 1,340 calories, 53 grams of fat, 32 grams of saturated fat and 143 grams of sugar.
Other flavors only have slightly lower values, so if you want a Blizzard from this unhealthy fast food chain, it helps to treat it like a shareable dessert or choose the smallest size. If you want an ice cream dessert, a Kid's Vanilla Ice Cream Cone or a Dilly Bar is generally a more moderate pick.
Other Unhealthy Fast Food Items at Dairy Queen
Now we know you might want to keep Blizzards as an occasional treat, what else tends to be the most “limit more often” on the menu? Double and triple burgers can be higher in calories, saturated fat and sodium, especially once you add cheese, bacon and sauces.
And while this unhealthy fast food chain makes some of the best fast food chicken tenders, the six-piece chicken strip basket is a bigger hit on calories and sodium than many people expect. Despite having 48 grams of protein, these six chicken tenders provide you with 1,300 calories, 61 grams of fat, 11 grams of saturated fat and 2,750 milligrams of sodium, which can exceed a full day’s sodium limit depending on the guideline you follow.
Going for the chicken strips with sauce makes these values even higher. For example, a six-piece chicken strip basket with Parmesan garlic sauce clocks in with 4,290 milligrams of sodium, which is a lot for a single meal. If you can’t go without chicken strips from this unhealthy fast food chain, opting for a three-piece and going light on sauce can help.
Are There Any Healthier Items at Dairy Queen?
Dairy Queen is one of the unhealthiest fast food chains; we got that. But can you find something decent to eat healthwise at DQ? Yes, there are a few things that, while not “health food,” can fit more easily into a balanced day.
The healthiest items at Dairy Queen include salads (ideally with dressing on the side and used lightly), a single-patty hamburger and even a kids' meal with a side of fruit or unsweetened fruit sauce.
Unhealthiest Fast Food Items at Dairy Queen Overview
- Blizzards
- Chicken Strip Baskets
- Double and Triple Burgers
4. Taco Bell
Taco Bell might be considered a strange addition to our list of the unhealthiest food chains. After all, there are lots of lower-calorie options and certain dishes can even push it into the realm of the healthiest fast food chains.
While there is a selection of lower-calorie picks on the menu, a lot of items at this relatively unhealthy fast food chain are high in calories, as well as saturated fat and sodium. This unhealthy fast food chain also adds sauces to many of its menu items. While tasty, Taco Bell sauces can add extra sodium, calories, saturated fat and occasionally added sugar to your meal.
Crunchwraps
One of the most popular Taco Bell items, the Crunchwrap, can also be one of the least healthy, depending on which one you order.
A good example is the breakfast Crunchwrap with sausage, which comes loaded with eggs, hash browns and a sausage patty. At 750 calories and with 49 grams of fat (17 grams saturated fat) and 1,210 milligrams of sodium, it’s a heavier start to the day, especially if you add sides.
While lower in calories (690), fat (40 grams) and saturated fat (13 grams) than the sausage variety, the bacon breakfast Crunchwrap has even more sodium, 1,300 milligrams to be exact.
The non-breakfast Crunchwraps are a little lighter, with a classic Crunchwrap Supreme having 530 calories, 20 grams of total fat and 7 grams of saturated fat, but it still lands in “limit more often” territory if sodium is a goal. This item also has 1,220 milligrams of sodium.
Other Unhealthy Fast Food Items at Taco Bell
Additional items to be nutritionally mindful of at this unhealthy fast food chain include the BBQ Slow Roasted Chicken Nacho Fries, Chiller drinks, Crispy Chicken Burrito BBQ + Spicy Ranch, four-piece chicken strips and the Dulce de Leche Cinnabon Delights. These items tend to be highest in calories, saturated fat, sodium and or added sugar.
Are There Any Healthier Items at Taco Bell?
As briefly mentioned, you can eat somewhat healthily at Taco Bell. But what are the best Taco Bell orders that will keep your diet more balanced?
We previously noted that secret menus can make fast food chains feel even more over-the-top. However, the Taco Bell secret menu can also help you keep calories and saturated fat lower if that’s your goal.
By ordering "Fresco-Style," you'll remove cheese, sour cream and any other sauces, replacing them with chopped tomatoes or guacamole. Official menu dishes ranking among the healthiest items at Taco Bell include bean burritos, veggie bowls, crunchy tacos and soft tacos. You can also keep sodium lower by going light on sauces and choosing fewer add-ons.
Unhealthiest Fast Food Items at Taco Bell Overview
- Breakfast Crunchwraps
- Crispy Chicken Burrito BBQ + Spicy Ranch
- BBQ Slow Roasted Chicken Nacho Fries
- Chicken Strips
- Dulce de Leche Cinnabon Delights
- Chillers
5. Chick-fil-A
The chicken sandwich here is famous, but this chicken fast food chain also offers a varied menu of other items. Still, a large portion of the menu places Chick-fil-A among the unhealthiest fast food chains, largely due to higher sodium levels and the use of breading and frying.
While choosing chicken over red meat can lower intake of certain processed meats, many chicken items at this unhealthy fast food chain are breaded and fried. This preparation style increases calories and sodium, bringing some meals closer to burger-based fast food options from a nutrition standpoint.
Chicken Sandwiches
Frequently named the best fast food chicken sandwich, Chick-fil-A’s breaded chicken sandwiches come in three main varieties: Original, Deluxe and Spicy. These range from 420 to 490 calories.
The Deluxe sandwich is the most nutritionally dense option, providing 490 calories, 22 grams of fat, 6 grams of saturated fat and 1,700 milligrams of sodium. While this isn’t extreme compared to some fast food offerings, sodium can add up quickly depending on what else you order that day.
These sandwiches can still fit into a balanced eating pattern, especially when enjoyed occasionally or paired with lighter sides.
Other Unhealthy Fast Food Items at Chick-fil-A
The Chick-fil-A breakfast items tend to be more calorie- and sodium-dense. The Hash Brown Scramble Burrito with sausage contains 720 calories and 1,450 milligrams of sodium, making it a heavier option for mornings when you plan multiple meals out.
Some salads are also more sodium-heavy than they appear. For example, the Cobb Salad with Spicy Filet contains around 2,400 milligrams of sodium, largely due to seasoned proteins, cheese and toppings. Milkshakes and extra sauces can also raise saturated fat and added sugar intake.
Are There Any Healthier Items at Chick-fil-A?
Yes. Many of the healthiest items at Chick-fil-A use grilled chicken over the breaded and fried variety. Grilled chicken items tend to be lower in calories and saturated fat.
Grilled nuggets paired with the Kale Crunch salad or the grilled chicken sandwich without extra sauces are commonly chosen options. For breakfast, the Egg White Grill or fruit and yogurt parfait are lighter alternatives.
Unhealthiest Fast Food Items at Chick-fil-A Overview
- Deluxe Chicken Sandwich
- Some of the Salads
- Hash Brown Breakfast Burritos
- Biscuit Breakfast Sandwiches
- Milkshakes
6. Jack in the Box
Similar to McDonald’s and Sonic, Jack in the Box started as a drive-through and now has hundreds of locations across the U.S. Offering quick service and budget-friendly food, it’s another of the unhealthiest fast food chains when it comes to portion size, sodium and saturated fat.
Like many restaurants on this list, Jack in the Box relies heavily on ultra-processed ingredients, fried foods and large portion builds. These factors make it easier for calories, sodium and saturated fat to add up quickly, especially if you’re ordering combo meals or specialty items often.
Burgers
The two main dishes this unhealthy fast food chain is known for are burgers and tacos, including its famous Tiny Tacos. While the tacos are not especially nutrient-dense, the burgers tend to be more impactful nutritionally.
For example, the Bacon Double Smashed Jack contains 1,120 calories, 83 grams of fat (30 grams of saturated fat) and 2,070 milligrams of sodium. These numbers reflect how layered patties, cheese, bacon and sauces can drive totals higher. Simpler burgers with a single patty are generally a more moderate choice if you’re ordering here.
Other Unhealthy Fast Food Items at Jack in the Box
What else should be limited at this unhealthy fast food restaurant? Sodium is one of the biggest considerations at this unhealthy fast food chain. A five-piece chicken strip meal contains 2,940 milligrams of sodium, while the Chicken Teriyaki Bowl provides 2,310 milligrams per serving.
Although the teriyaki bowl is lower in saturated fat than many other items, sodium intake can still matter, especially if the rest of your day includes other restaurant or packaged foods.
Additional items to keep an eye on at this unhealthy fast food chain include the Homestyle Ranch Chicken Club, the Sourdough Breakfast Sandwich from the Jack in the Box breakfast menu and the shakes, notably the Oreo Cookie Shake (which has 128 grams of sugar in a large with whipped topping!) Jack in the Box taco fans will also want to avoid the loaded Tiny Tacos.
Are There Any Healthier Items at Jack in the Box?
While choices are limited, there are a few options that fit more easily into a balanced day. The healthiest items at Jack in the Box would be salads, wraps and sandwiches with grilled chicken. As mentioned, a single patty hamburger can also work in a pinch, as could a taco or two with seasoned beef.
Unhealthiest Fast Food Items at Jack in the Box Overview
- Most Burgers
- Loaded Tiny Tacos
- Chicken Teriyaki Bowl
- Homestyle Ranch Chicken Club
- Sourdough Breakfast Sandwich
- Milkshakes
7. KFC
KFC’s signature fried chicken is popular around the world, but it’s also why the brand appears on many lists of the unhealthiest fast food chains. Fried chicken tends to be higher in calories, sodium and saturated fat, particularly when enjoyed in larger portions or as part of a combo meal.
Many people also add sides to their order at this unhealthy fast food chain, with multi-item meals being heavily promoted. These sides often include biscuits, gravy, fries and mac and cheese, which can significantly increase total calories, sodium and saturated fat in a single sitting.
Fried Chicken
In this guide to the unhealthiest fast food chains, we’ve given a nutritional snapshot of each restaurant’s most well-known item. At KFC, that’s clearly the fried chicken.
Sodium is one of the main considerations here, though calories and cholesterol also play a role. An Original Recipe Chicken Breast contains 390 calories, 21 grams of fat, 4 grams of saturated fat, 120 milligrams of cholesterol and 1,190 milligrams of sodium.
While this may fit into a meal occasionally, fried chicken is rarely eaten as a single piece. Ordering multiple pieces can quickly push sodium, calories and saturated fat well beyond what many people aim for across an entire day.
Other Unhealthy Fast Food Items at KFC
Side dishes can have a meaningful impact on the overall nutrition of a KFC meal. BBQ baked beans, Secret Recipe Fries and mac and cheese all contribute notable amounts of sodium per serving, especially when paired with fried chicken.
Sandwiches also carry higher sodium totals. For example, the Spicy Chicken Sandwich provides 620 calories, 33 grams of fat, 4 grams of saturated fat and 2,140 milligrams of sodium, which can take up a large portion of the day’s recommended sodium intake.
Are There Any Healthier Items at KFC?
KFC doesn’t offer many lighter options compared to some other fast food chains, but there are still ways to build a more balanced order. Smaller portions, fewer sides and choosing simpler items can all help.
Some of the healthiest items at KFC include plain mashed potatoes, corn, salads and kids’ meal options. These can be paired with a smaller portion of chicken to keep the overall meal more in line with general nutrition goals.
Unhealthiest Fast Food Items at KFC Overview
- Fried Chicken
- Fried Chicken Sandwiches
- Most Sides
8. Quiznos
The addition of Quiznos to our list of the unhealthiest fast food chains might come as a surprise. After all, these are sandwiches rather than burgers and are often associated with fresh ingredients. However, many of the sandwiches at Quiznos come with high levels of sodium and calories, especially once portion size is factored in.
While sandwiches can feel like a lighter choice, it’s often the combination of bread, processed meats, cheese and sauces that pushes these meals into higher calorie and sodium territory. Large portion sizes also play a role, making it easy for totals to add up quickly.
Subs
While most people recognize that white bread contributes refined carbohydrates, it’s usually the fillings that have the biggest impact nutritionally. Processed and cured meats, cheese and creamy sauces add saturated fat and sodium, while toasted preparation can encourage heavier builds.
The Honey Mustard Chicken Sub is a good example. A large sub provides 1,340 calories, 61 grams of total fat, 17 grams of saturated fat, 2,660 milligrams of sodium and 14 grams of sugar. Choosing a smaller size does bring these numbers down, but portions remain substantial compared to many single meals.
Other Unhealthy Fast Food Items at Quiznos
There aren’t many menu items outside of sandwiches at this relatively unhealthy fast food chain, but sides and extras can still influence the overall nutrition of your order. Chips, desserts and loaded tots add extra calories, sodium and fat, especially when paired with a full-sized sub.
Are There Any Healthier Items at Quiznos?
Of all the places featured on this list of the unhealthiest fast food chains, Quiznos is one where it’s relatively easy to adjust an order to better match nutrition goals.
Opting for the smallest-sized sub or choosing a Sammy can help manage portions. Prioritizing lean proteins, adding extra vegetables and using sauces lightly can also make a noticeable difference. Salads such as the Chef Salad or Apple Harvest Salad can work well too, especially when dressing is served on the side and used sparingly.
Unhealthiest Fast Food Items at Quiznos Overview
- Classic Italian Sub
- Honey Bacon Club
- Chicken Carbonara Sub
- Honey Mustard Chicken Sub
- Southwest Chicken Sub
- Potato Chips
- Cookies and Brownies
9. Sonic Drive-In
Sonic offers a nostalgic dining experience that recreates the golden age of drive-ins, but it’s also one of the unhealthiest fast food chains in the U.S. Much of this comes down to portion size, especially when it comes to burgers and frozen desserts.
Across the menu, Sonic shares many of the same characteristics as other restaurants on this list of the unhealthiest fast food chains. Many items are high in calories and sodium, with some also containing significant amounts of saturated fat and added sugar. When meals are built around larger portions or multiple items, these numbers can add up quickly.
Burgers
At this unhealthy fast food chain, burgers are generally the most calorie-dense savory items. Sonic burgers are often stacked with multiple patties, bacon, cheese and sauces, which increases both calories and sodium.
On the regular menu, several burgers exceed 1,000 calories and contain more than 2,000 milligrams of sodium. One example is the Supersonic Bacon Double Cheeseburger with Mayo, which contains 1,130 calories, 75 grams of fat, 22 grams of saturated fat, 150 milligrams of cholesterol and 2,000 milligrams of sodium.
Smaller options, such as the Jr. Double Cheeseburger, come in at around 500 calories and can be a more moderate choice if you’re ordering a burger at Sonic.
Other Unhealthy Fast Food Items at Sonic
As mentioned, the Blast desserts are some of the most nutritionally impactful items on the Sonic menu. A medium Blast with M&M’s Minis contains 960 calories, 38 grams of total fat, 25 grams of saturated fat and 126 grams of sugar, making it more of a shareable dessert than a casual add-on.
Milkshakes and many of the sandwiches from the Sonic breakfast menu also contribute notable amounts of calories and sodium. Premium Chicken Bites are another item where sodium can climb quickly, especially when paired with sauces.
Are There Any Healthier Items at Sonic?
You won’t find many traditionally “healthy” options at this unhealthy fast food chain, but there are a few choices that fit more easily into a balanced day. Some of the healthiest items at Sonic to order include a grilled chicken sandwich, a single corn dog or a hot dog topped with mustard, relish and onions.
Choosing smaller portions, limiting add-ons and pairing your meal with water or unsweetened drinks can also help keep the overall meal more balanced.
Unhealthiest Fast Food Items at Sonic Overview
- Most Burgers
- Breakfast Sandwiches
- Toaster Sandwiches
- Premium Chicken Bites
- Blasts
- Milkshakes
10. McDonald’s
McDonald's is one of the most recognizable fast food brands in the world and frequently appears on lists of the unhealthiest fast food chains. With tens of thousands of locations globally, its popularity comes from convenience, consistency and affordability, but many menu items are also high in calories, sodium and saturated fat.
Known for its burger meals, a standard Big Mac combo with large fries contains around 1,060 calories and 57 grams of total fat. Adding a dessert like a McFlurry can push total calories and added sugar even higher, which is why portion size and add-ons matter when ordering here.
Burgers
As with many restaurants on this list of the unhealthiest fast food chains, burgers are the most popular item at McDonald's and also among the most nutritionally dense.
A Big Mac provides 580 calories, 34 grams of total fat, 11 grams of saturated fat and 1,060 milligrams of sodium. While that can fit into a day occasionally, larger burgers raise these numbers further.
The Double Quarter Pounder with Cheese, for example, contains 740 calories, 42 grams of fat, 20 grams of saturated fat and 1,360 milligrams of sodium. Saturated fat and sodium can add up quickly when burgers are paired with fries and sugary drinks.
For those who still want a burger, the classic hamburger is one of the more moderate options on the menu.
Other Unhealthy Fast Food Items at McDonald's
Desserts like McFlurries and milkshakes are higher in calories and added sugar, especially in larger sizes. McDonald's breakfast items, including the Big Breakfast, hotcakes and bagel sandwiches, also tend to be higher in calories, saturated fat and sodium.
Many of the McDonald's sauces can add extra calories and saturated fat as well, particularly when used generously.
Are There Any Healthier Items at McDonald's?
With so many locations, McDonald's is often the only option when traveling, at airports or late at night. In those situations, there are still ways to put together a more balanced order. Choosing water, unsweetened tea or diet soda instead of sugary drinks can also help manage overall intake.
The healthiest items at McDonald's include salads, wraps, apple slices and a single-patty hamburger. The McMuffins and oatmeal are decent choices for breakfast. If you're at an international McDonald's outside of the U.S., you may also find items like bean burgers and the McPlant Burger; however, keep an eye on sodium when ordering these.
Unhealthiest Fast Food Items at McDonald's Overview
- Most Burgers
- Deluxe McCrispy
- Hotcakes
- Big Breakfast
- Breakfast Bagels
- McFlurry
- Milkshakes
11. Dunkin’
If you’re looking for a quick caffeine hit, Dunkin’ might be your first stop. A cup of black coffee contains around five calories, so it's one of the best Dunkin' drinks for anyone looking for a pick-me-up, but sugary treats like the many flavored Dunkin’ iced drinks need a little more consideration. Of course, the food here generally isn't the healthiest either, especially the array of Dunkin' donut flavors.
Donuts
Unsurprisingly, donuts are among the most nutritionally dense items on the menu. A classic glazed donut contains 240 calories, 11 grams of fat, 4.5 grams of saturated fat and 13 grams of sugar, most of which is added sugar.
Filled and specialty donuts tend to be more substantial. The glazed jelly stick donut, for example, contains 540 calories, 30 grams of fat, 15 grams of saturated fat and 37 grams of sugar, along with 430 milligrams of sodium. These numbers highlight how portion size and fillings influence overall intake.
Other Unhealthy Fast Food Items at Dunkin'
Many Dunkin’ beverages can add more calories than the food itself. A large Frozen Chocolate drink contains 890 calories, 18 grams of fat, 13 grams of saturated fat and 158 grams of sugar. Muffins and several breakfast sandwiches also contribute notable amounts of calories, fat and sodium.
When combined with sweetened coffee drinks, these items can push totals higher without much staying power. Other unhealthy options include muffins and many of the sandwiches from the Dunkin' Donuts breakfast menu.
Are There Any Healthier Items at Dunkin'?
While Dunkin’ isn’t known for health-focused food, there are a few options that fit more easily into a balanced day. Some of the healthiest items at Dunkin' include English muffins with lean protein, avocado toast and multigrain bagels with cream cheese, which tend to be lighter than many other breakfast items.
For drinks, black coffee, coffee with milk and iced tea are generally lower in sugar when ordered lightly sweetened or unsweetened.
Unhealthiest Fast Food Items at Dunkin' Overview
- Donuts
- Muffins
- Most of the breakfast sandwiches
- Sugary beverages like iced hot chocolate
12. Arby’s
Arby’s is known for its meat-forward sandwiches, which is part of what places it among the unhealthiest fast food chains. Although the meats are cooked fresh each day, many menu items are built with large portions, cheese and sauces, which can drive up calories, saturated fat and sodium.
Beef Sandwiches
The beef sandwiches at this unhealthy fast food chain can be more substantial than they sound. One of the most popular high-protein fast food options, the Half Pound Beef ’N Cheddar Sandwich, contains 740 calories, 39 grams of fat, 14 grams of saturated fat and 2,530 milligrams of sodium.
While this sandwich provides a high amount of protein, portion size and sodium are key considerations, especially when paired with sides like curly fries, which add another 550 calories and 1,250 milligrams of sodium in a large size.
Other Unhealthy Fast Food Items at Arby's
Beyond the roast beef sandwiches, cheesesteaks, bacon burgers and milkshakes also contribute higher amounts of calories, fat and sodium. Many items are fried or include processed meats, which can make it harder to keep meals balanced if ordered frequently.
Are There Any Healthier Items at Arby's?
There aren’t many lighter options at this unhealthy fast food chain, but wraps and smaller sandwiches can be more moderate choices. Going easy on cheese and sauces can also help keep sodium and saturated fat in check.
Unhealthiest Fast Food Items at Arby's Overview
- Sandwiches and Burgers
- Shakes
- Fries
- Mozzarella sticks
13. Five Guys
Started in 1986 by five brothers, Five Guys is another burger joint that’s popular around the world and also frequently included among the unhealthiest fast food chains. While the burgers are made with freshly ground beef, generous portions and toppings contribute to higher calorie and fat totals.
Burgers
One of the menu favorites, the bacon cheeseburger, contains 1,060 calories, 62 grams of fat and 1,310 milligrams of sodium. Adding fries can significantly increase the total, with a large portion contributing over 1,000 calories on its own.
Even a standard hamburger provides around 840 calories, largely due to portion size. Five Guys does offer “Little” versions of its burgers, which are smaller and easier to fit into a balanced day.
Other Unhealthy Fast Food Items at Five Guys
As mentioned, the fries here (regular and Cajun) are high in calories, fat and sodium, especially if going for a large. The hot dogs are also quite high in sodium, with the bacon cheese dog being the worst choice, with 670 calories, 48 grams of total fat and 1,700 milligrams of sodium.
Those with a sweet tooth won't be pleased to learn that the famous milkshakes at this unhealthy fast food chain are also significantly high in calories and sugar.
Are There Any Healthier Items at Five Guys?
If you’re ordering here, a Little Hamburger or veggie sandwich can be a more moderate choice. Adding extra vegetables and sharing fries can also help manage portion size.
Unhealthiest Fast Food Items at Five Guys Overview
- Full-Sized Burgers
- Hot Dogs
- Fries
- Milkshakes
14. Whataburger
Established in Texas in 1950, there are now over 1,000 Whataburger locations across the Southern U.S. Whataburger is famous for its burgers and buns, which are a big part of its appeal, but its portion sizes and breakfast offerings are also what place it among the unhealthiest fast food chains.
Like many burger-focused restaurants, Whataburger meals can be higher in calories, sodium and saturated fat, especially when menu items are paired with sides, sauces or sugary drinks. That doesn’t mean everything here is off-limits, but it does mean portions and frequency matter.
Burgers
The most moderate regular-menu burger is the Whataburger Jr., which contains 310 calories, 11 grams of fat and 750 milligrams of sodium. Larger burgers, especially those with multiple patties or bacon and cheese, increase calories and sodium substantially.
On the higher end, the Triple Meat Whataburger stands out for its size, with 1,070 calories, 63 grams of total fat, 21 grams of saturated fat and 1,720 milligrams of sodium.
The Bacon and Cheese Whataburger is another more substantial option, particularly from a sodium perspective, providing 1,910 milligrams of sodium along with 750 calories, 37 grams of fat and 13 grams of saturated fat.
As with Five Guys, opting for smaller burgers like the Jr. Whataburgers can make it easier to enjoy a burger here without pushing calories and sodium as high, especially if you skip extra toppings.
Other Unhealthy Fast Food Items at Whataburger
Beyond burgers, several Whataburger breakfast menu items are also more nutritionally dense. The Pancake Platter, which includes pancakes, a sausage patty, syrup and whipped butter, offers a filling start to the day but also adds up quickly.
This breakfast comes in at around 830 calories, 33 grams of fat, 12 grams of saturated fat and approximately 1,810 milligrams of sodium, along with roughly 33 grams of sugar depending on syrup use. Portion size and added toppings play a big role here.
Other items that tend to be higher in sodium include some of the chicken-based dishes, such as the Honey BBQ Chicken Strip Sandwich, as well as the Buffalo chicken salad, which exceeds 2,000 milligrams of sodium. Milkshakes, malts and Whataburger sauces also contribute additional calories, fat and sugar when added to a meal.
Are There Any Healthier Items at Whataburger?
While Whataburger is best known for burgers, there are still ways to put together a more balanced order. Smaller burgers like the Whataburger Jr. can be a reasonable compromise if you’re craving a classic.
Other options that fit more easily into a balanced day include the grilled chicken sandwich, the apple and cranberry salad or a green salad, and apple slices. Keeping sauces light and pairing meals with water can also help manage overall intake.
Unhealthiest Fast Food Items at Whataburger Overview
- Full-Sized Burgers
- Chicken Sandwiches and Bites
- Buffalo Chicken Salad
- Pancake Platters
- Shakes and Malts
15. Smashburger
Smashburger was founded in 2007, making it the newest addition to our list of the unhealthiest fast food chains. It’s known for its signature smashburgers, many of which feature double patties and toppings like bacon, barbecue sauce and crispy fried onions.
Like many burger-forward restaurants, Smashburger menu items can be higher in calories, saturated fat and sodium, particularly when burgers are built with multiple patties, cheese and sauces. These factors are what place Smashburger among the unhealthiest fast food chains, especially when larger portions are ordered regularly.
Burgers
As the name suggests, this unhealthy fast food chain is best known for its smashburgers. These burgers are popular for their flavor and texture, but they’re also substantial in size.
The Double Bacon Stack Smash is one of the most nutritionally dense burgers on the menu. Made with two beef patties topped with smoked bacon, cheese, lettuce, tomato and mayonnaise, it contains 1,110 calories, 77 grams of total fat, 33 grams of saturated fat and 2,690 milligrams of sodium. These numbers reflect the combination of portion size and rich toppings rather than any single ingredient.
Several other burgers also exceed 1,000 calories, including the Smoked Bacon Brisket Smash, Double BBQ Bacon Smash and Double Spicy Jalapeño Smash. On the smaller end, the Classic Smash contains 630 calories, 37 grams of total fat, 15 grams of saturated fat and 1,630 milligrams of sodium, making it a more moderate option relative to the larger builds.
Other Unhealthy Fast Food Items at Smashburger
Beyond burgers, chicken tenders are another item where calories and sodium can add up. Three Scorchin’ Hot Chicken Tenders contain 870 calories, 24 grams of saturated fat and 2,580 milligrams of sodium, largely due to breading and seasoning.
Milkshakes also contribute significant calories and sugar. The cookie dough milkshake contains 1,170 calories, 38 grams of saturated fat and 92 grams of sugar, which can make it more of a dessert meant to be enjoyed occasionally or shared.
Are There Any Healthier Items at Smashburger?
Smashburger does offer salads, though sodium can still be on the higher side depending on toppings and dressings. Leaving off bacon and using dressing lightly can help reduce sodium.
Kids’ meals and simpler burger builds can also be a reasonable compromise if you’re ordering here. Choosing smaller portions and skipping extra sauces can go a long way in keeping a Smashburger meal more balanced.
Unhealthiest Fast Food Items at Smashburger Overview
- Burgers
- Chicken Tenders
- Milkshakes
What Is the Unhealthiest Fast Food Chain?
While no single one of these unhealthiest fast food chains could be described as the unhealthiest, fast food does have a reputation for being less nutritious than many other meal options. That’s not a problem in itself. It’s simply something to keep in mind for portion size and how often it shows up in your routine.
If you’re visiting one of the unhealthiest fast food chains mentioned in our list, foods higher in sodium, saturated fat, added sugar and calories can add up quickly, especially when you combine a main, sides, sauces and a sweetened drink. Calorie needs vary by age and activity level, but many adults hover around 2,000 calories per day, so a larger fast food meal can take up a sizable share of that.
The good news is you can still enjoy your favorites without making it a big “thing.” Small tweaks, like choosing a smaller size, going lighter on add-ons and sauces or skipping fries now and then, can help keep the rest of your day feeling more balanced.
Eating well supports overall health and the good news is you can still enjoy your favorite foods and make occasional visits to the unhealthiest fast food chains without overthinking it.
Simple tweaks, like skipping fries sometimes or choosing diet soda, can help reduce calories and sugar while still letting you enjoy the meal. Going for a smaller size is also a smart move if you want a more calorie-friendly sweet treat.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
