Best Weight Watchers WW Fast Food Points Plus 7 or Less
Matthew is a nutrition expert, health coach, and long-time WW (formerly Weight Watchers) member.
Subway may not be as healthy as you think. A $5 Footlong can be as much as 48 Points!! (That's not a typo)
Updated February 2020
It's going on nearly 10 years since I first published my Best Weight Watchers Fast Food 7 Points of Less article, and it remains a TOP SEARCHED article! Thank you for the continued love for this article. I am committed to keeping the information up to date as much as possible.
Updated December 2012
Since this article has already reached nearly 50,000 people since I originally published it, I will be periodically updating it with the most recent Weight Watchers Points Plus values, and menu options, available. Thank you, everyone, for your interest! Check back often since restaurants are constantly updating their formulas and menu options.
I'm so pleased by the differences in fast food nutrition over the past year. While they are still offering some foods that no human should ever eat, there are so many more healthier options- and not just the token apple slices anymore! Just like it used to be much more difficult to eat out if you had allergies or were vegetarian, restaurants are responding to the needs of it's dieting consumers and the growing global health consciousness.
Fast food nutrition is also much more accessible now. Nearly every major chain either prominently displays nutrition information, or has it readily available near the register. Most even have it available for download on their websites. I've added links to them here as well.
I've also taken your poll results into account and organized the restaurants by popularity.
Ask your friends
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The Best Fast Food Options on Weight Watchers
You may have seen my recent article about the healthiest fast food options. In that article, I listed fast food entrée options that were around 250 calories with less than 10 grams of fat. Many of my clients have requested a similar list set up by weight watchers points values. The following are fast food options below 7 Points and their Weight Watchers (WW) Points Plus values.
Wondering if your goal weight is healthy? Find out in my hub, What Should I Weigh?
Subway
| Item | Points |
|---|---|
6" Veggie | 6 |
6" Turkey, Bacon, Avacado | 6 |
6" Ham | 7 |
6" Turkey | 7 |
6" Turkey & Ham | 7 |
Any Breakfast Muffin Melt or Flatbread, excluding Omelet Sandwiches and Flatbreads | 4-6 |
WORST OFFENDER: Footlong Chicken Bacon Ranch with Cheese and olives | 48 |
Subway Chicken Bacon Ranch with Cheese packs 48 Weight Watchers Points- nearly twice the worst items at McDonald's, Wendy's, or Taco Bell. [Tweet this]
- Official SUBWAY Restaurants' Nutrition Information
At SUBWAY® restaurants, we assist consumers in living healthy lifestyles by providing information and choices necessary so they can make informed meal choices.
(article continued below)
I just wanted a Big Mac!!
McDonalds
| Item | Points |
|---|---|
Regular Hamburger | 7 |
Grilled Chicken Snack Wrap (Ranch, Chipotle, or Honey Mustard) | 6 |
Any Premium Grilled Chicken Salad without dressing | 5-7 |
Fruit and Yogurt Parfait | 4 |
WORST OFFENDER: Big Breakfast with Hotcakes (Large Size Biscuit) | 29 |
flickr: _gem_
Wendy's
| Item | Points |
|---|---|
Large Chili | 7 |
JR Hamburger | 7 |
5 piece Chicken Nuggets (reg or spicy) | 6 + 1 for Barbeque or Sweet n' Sour sauce only |
WORST OFFENDER: 3/4 lb. Triple TIED WITH Baconator | 28 |
- Wendy's - Quality Is Our Recipe
Wendy's® is the real choice in fast food. We deliver quality fresh food with real ingredients that provide the best tasting fast food at wendys.com. - MyWendy's Mobile App
"Be Wendy's Wise. Tap into nutritional information, build and save your favorite meals."
Thought you were doing a good thing getting a salad? Not usually true. Getting a salad at Taco Bell gets you 20 Points!
flickr: kenniecat
Taco Bell
| Item | Points |
|---|---|
Fresco Chicken Soft Taco | 4 |
Fresco Crunchy Taco | 4 |
Fresco Grilled Steak Soft Taco | 4 |
Fresco Soft Taco | 5 |
Chicken Soft Taco | 5 |
Crunchy Taco | 4 |
Soft Taco | 5 |
Chicken or Steak Gordita, Nacho Cheese or Supreme | 7 |
MexiMelt | 7 |
Tostada | 6 |
WORST OFFENDER: XXL Steak Nachos | 31 |
- Menu Calories and Nutrition Information | Taco Bell
The official Taco Bell Nutrition Guide, featuring each menu item’s calories, fat grams, and more. Check out which items are gluten free and vegetarian
flickr: Gerard Stolk
Burger King
| Item | Points |
|---|---|
Egg and Cheese Muffin | 7 |
Original Quaker Oatmeal | 4 |
Garden Salad w/o Chicken | 3 + 1 for Fat-Free Ranch, +3 for Light Italian, or +4 for grilled chicken |
Whopper JR without Mayo | 7 |
Regular Hamburger | 7 |
4 piece Chicken Tenders | 5 + 2 for any sauce except + 4 for Ranch |
6 piece Chicken Tenders | 7 |
- Menu and Nutrition | BURGER KING®
BURGER KING® USA Nutritionals: Core, Regional and Limited Time Offerings UPDATED JANUARY 2015
Pizza Hut's Cheesy Pops (barbeque)
flickr: Rommel66
Pizza Hut
| Item | Points |
|---|---|
Any Fit n' Delicious Medium Pizza | 4 per slice |
... I don't even want to know how high this person was...
flickr: madpickles
Arby's
| Item | Points |
|---|---|
Farmhouse Roast Chick Salad with Light Italian Dressing | 7 |
JR Ham Melt | 5 |
JR Deluxe | 7 |
(article continued below)
KFC Double Down Sandwich. Possibly the most disgustingly unhealthy fast food creation. 15 Points!
KFC
| Item | Points |
|---|---|
Grilled Chicken Caesar Salad sub Light Italian Dressing, no Croutons | 5 + 1 to sub fat-free Ranch instead |
Grilled Chicken BLT Salad sub Light Italian Dressing, no Croutons | 5 + 1 to sub fat-free Ranch instead |
Any KFC Snacker | 5 - 7 |
Original Whole Wing or Drumstick | 3 each + 1 for Extra Crispy or Spicy Crispy |
Grilled Chicken Whole Wing or Drumstick | 2 each + 2 for Breast or Thigh |
As you can see, compared to my simpler "fat and calories method" and other weight loss plans (including the old Weight Watchers Points plan), the Weight Watchers Points Plus weight loss plan gives you some more options since the program now compares protein, carbs, fat, and fiber for a clearer picture of how the food will actually metabolize in your body. Either method will produce the weight loss results you are after, but for some people the extra freedom really makes the difference toward sticking to a diet. After all, change takes many small steps- as I discussed in my hub, How to Be a Stronger Person Inside and Out.
Read my Best Fast Food Options on a Diet for my recommendations on fries, beverages and deserts.
If you found this information helpful, please use the Share button below to pass it on, as someone else may find it helpful. That's why I write every hub I write- what good is a gift in your pocket when you can share it with others?
Other Nutrition, Fitness and Wellness hubs
- What should I weigh? Smart Weight Management
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With all the diet information that's out there, losing weight can seem really complicated. I boil it down to 5 easy to use and understand basics. - The Best Chinese Food to Lose Weight
Mmmm Chinese Food... but what about your diet!? Its ok, here's some tasty ways to enjoy Chinese Food without paying for it in your waistline - The Best Fast Food for a Diet
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First Weekly Issue of 52 Habits for 2012 explains why 3 meals a day is so important and what skipping meals does to your hormones, blood sugar, mood, immune system, energy level, and even sexual performance.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2012 Matthew Kandik
Comments
Matthew Kandik (author) from Ohio on October 17, 2015:
I'm not familiar with Togo's, but I'd say it's unlikely they're the same points as Subway. All things in moderation. If Togo's is more of a splurge, save it for a special treat :)
evans on August 18, 2015:
Would the Togo's sandwich shop be the same WW points as Subway' points?
Their sandwiches are much better, Maki g me think ... better taste, more points.
