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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)

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.

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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

* All subs are with no cheese, sauce, or olives, on Italian or Wheat Bread*Any Sub can be made a Salad now - subtract 4 points for the bread*Don't get fooled by Flatbread! Add 1 point

ItemPoints

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]

(article continued below)

I just wanted a Big Mac!!

I just wanted a Big Mac!!

McDonalds

* You may notice this list got shorter. Unlike most other chains, McDonalds doubled down on the unhealthiness of it's menu items in the past year. Some changes in how they prepare things added as much as 3 points to an item!* They may have less h

ItemPoints

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

weight-watchers-points-for-the-healthiest-fast-food

Wendy's

ItemPoints

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!

Thought you were doing a good thing getting a salad? Not usually true. Getting a salad at Taco Bell gets you 20 Points!

Taco Bell

ItemPoints

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

weight-watchers-points-for-the-healthiest-fast-food

Burger King

ItemPoints

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

Pizza Hut's Cheesy Pops (barbeque)

Pizza Hut's Cheesy Pops (barbeque)

Pizza Hut

ItemPoints

Any Fit n' Delicious Medium Pizza

4 per slice

... I don't even want to know how high this person was...

... I don't even want to know how high this person was...

Arby's

ItemPoints

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 Double Down Sandwich. Possibly the most disgustingly unhealthy fast food creation. 15 Points!

KFC

ItemPoints

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?

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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.

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