Surviving fast food

We look at the menus at some of Australia’s biggest fast food chains to help you choose the healthiest option available.
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01 .Introduction


Burgers and chips, sushi, noodles, pizza, wraps – we’re spoilt for choice when it comes to convenient fast food. CHOICE looked at some of Australia’s biggest fast food chains to help you choose the healthiest option available.

Compare the nutritional results of foods from major fast food outlets.

For more information on nutrition, see Food and drink


This Portuguese-style chicken specialist styles itself as “nothing fried, nothing frozen”, but the fine print points out that their chips, 100% premium chicken breast Bondi Bites and Veggie Burger are all fried. Some Oporto burgers come with two or three grilled fillets, so stick to a single fillet and avoid the skin if you choose a whole chook.

FF_oportoEat this

Grilled Chicken Breast Strip pack (4 x strips) with Garden Salad (with dressing)
1188kJ, 11.4g fat, 698mg sodium
Single Fillet Norm Burger
1500kJ, 14.9g fat, 818mg sodium

Not this

Rappa with small chips
3193kJ, 45.9g fat, 1323mg sodium
Veggie Burger
2700kJ, 34.3g fat, 1080mg sodium

You save up to 2005kJ, 34.5g fat and 625mg sodium.

Red Rooster

Some options here come crumbed and fried, but grilled and barbequed options are also available – just avoid those that come with bacon and cheese. Try salad or vegetables on the side to add some extra vitamins and minerals.

Eat this

FFRedRoosterDlishburger005Free Range D’Lish Garden Salad
478kJ, 2.2g fat, 233mg sodium
Free Range D’Lish Burger
1340kJ, 8.3g fat, 469mg sodium

Not this

Rippa Sub
3170kJ, 38.6g fat, 1422mg sodium
Real Bacon Burger
2130kJ, 24g fat, 1677mg sodium

Save up to 2691k J, 36.4g fat and 1190 m g sodium.


Eating at Subway can be a minefield – with extra cheese. While some nutritious subs are available, others will have your arteries screaming in protest, and sometimes it’s hard to tell them apart. Just adding sauce can turn your healthy sandwich into a fat bomb. Their Chipotle Southwest Sauce has 406kJ and 10g of fat per 21mL serving. Bear in mind their “6g of fat or less” range is calculated without sauce or cheese.

Eat this

FF_subway_ESix Inch Ham Sub (without sauce and cheese)
1050kJ, 3.6g fat, 789mg sodium
Six-inch roasted chicken sub (without sauce or cheese)
1180kJ, 4g fat, 438mg sodium

Not this

Six Inch Meatball Marinara Sub (with cheese)
1950kJ, 19.9g fat, 1200mg sodium
Six Inch Italian BMT Sub (with cheese)
1730kJ, 18.6g fat, 1280mg

Save up to 900kJ, 16.3g fat and 411mg sodium.


Who doesn’t love pizza? Make the right choice and keep your portions under control, and you can enjoy some guiltfree. Domino’s now offer a Good Choice range in single serves, taking the legwork out of finding the healthier choice.

According to Domino’s and Pizza Hut, a serving of their regular range is one slice – but we disagree. Asking around the CHOICE office, we found that even the smallest eater is likely to eat two slices, so we’ve doubled the serving size.

Eat this

FF_dominos_EPenne Pasta with Roasted Chicken, Mushrooms and Tomato
1548kJ, 1.7g fat, 575mg sodium
Prawn and Spinach Ciabatta Pizza (Good Choice)
1645kJ, 2.2g fat, 606mg sodium

Not this

Meatball and Rasher Bacon Edge Pizza (2 slices)
2060kJ, 22.8g fat, 1028mg sodium
Chicken Carbonara Pasta Box
2900kJ, 33.2g fat, 1260mg sodium

Save up to 1352kJ, 31.5g fat and 685mg sodium.

Pizza Hut

Unlike Domino’s, Pizza Hut lacks a healthier choices menu. Don’t have nutritional info at hand? Follow these rules – always go thin crust and avoid anything where the main topping is meat or cheese.

Eat this

FF_pizza-hut2_EThin and Crispy Veggie Supreme Pizza (2 slices)
1162kJ, 9.2g fat, 612mg sodium
Thin and Crispy Classic Hawaiian Pizza (2 slices)
1226kJ, 11.2g fat, 810mg sodium

Not this

Deep Pan BBQ Meat Lovers Pizza (2 slices)
2066kJ, 21.8g fat, 1158mg sodium
Stuffed Crust Cheese Lovers Pizza (2 slices)
2018kJ, 22.8g fat, 1000mg sodium

Save up to 904kJ, 12.6g fat and 546mg sodium.


Be careful at the Colonel’s. Most menu items are deep-fried and the closest you’ll get to a salad is mayonnaise-drenched coleslaw, so all you can really do is pick the best of a bad bunch.

Eat this

FF_kfc_EOriginal Recipe Fillet (1 piece) with a regular coleslaw
1169kJ, 10.3g fat, 820mg sodium
Original Burger
1724kJ, 14.5g fat, 969mg sodium

Not this

Original Recipe Chicken (2 pieces) and regular chips
3023kJ, 41.1g fat, 1283mg sodium
Twister Wrap
2446kJ, 32g fat, 1200mg sodium

Save up to 1854kJ, 30.8g fat and 463mg sodium.

Hungry Jack’s

Hungry Jack’s brings us the Whopper, Double Whopper and Ultimate Whopper, with a patty, cheese, another patty and yet more cheese. It’s a whopping big kilojoule hit. Stick to a single patty to keep your energy intake under control.

Eat this

FF_Hungry-jacks_EHamburger with Garden Salad
1414kJ, 11g fat, 836mg sodium
Garden Salad with Grilled Chicken and French dressing
791kJ, 7.6g fat, 955mg sodium

Not this

Angry Angus (double)
3276kJ, 52.1g fat, 1775mg sodium
Ultimate Double Whopper
5085kJ, 80.5g fat, 2386mg sodium

Save up to 4294 k J , 72.9g fat , 1431mg sodium.


While the golden arches don’t have the healthiest menu, they have introduced Heart Foundation Tick meals and salads. There’s also a seared chicken line, offering a more gourmet alternative to the usual burgers. Go easy on the sauces and opt for a salad instead of fries.

Eat this

FF_McDonaldsSeared Tandoori Wrap
1340kJ, 7.5g fat, 596mg sodium
Hamburger with Garden Salad and Italian dressing
1110kJ, 8.8g fat, 578mg sodium

Not this

Crispy Chicken Bacon Deluxe with small fries
3570kJ, 41.7g fat, 1455mg sodium
Mighty Angus Burger
2870kJ, 35.7g fat, 1360mg sodium

Save up to 2460kJ, 32.9g fat and 877mg sodium.


All nutrition data is calculated per serve. The total daily intake for the average adult is 8700kJ, 70g fat and 2300mg sodium. Needs vary depending on your gender, size and activity level. Nutritional data accurate as of May 2011; may vary slightly between states.


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