Matthew is a nutrition expert, health coach, and long-time WW (formerly Weight Watchers) member.
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?
6" Turkey, Bacon, Avacado
6" Turkey & Ham
Any Breakfast Muffin Melt or Flatbread, excluding Omelet Sandwiches and Flatbreads
WORST OFFENDER: Footlong Chicken Bacon Ranch with Cheese and olives
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.
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Grilled Chicken Snack Wrap (Ranch, Chipotle, or Honey Mustard)
Any Premium Grilled Chicken Salad without dressing
Fruit and Yogurt Parfait
WORST OFFENDER: Big Breakfast with Hotcakes (Large Size Biscuit)
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
- 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."
Fresco Chicken Soft Taco
Fresco Crunchy Taco
Fresco Grilled Steak Soft Taco
Fresco Soft Taco
Chicken Soft Taco
Chicken or Steak Gordita, Nacho Cheese or Supreme
WORST OFFENDER: XXL Steak Nachos
- 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
Egg and Cheese Muffin
Original Quaker Oatmeal
Garden Salad w/o Chicken
3 + 1 for Fat-Free Ranch, +3 for Light Italian, or +4 for grilled chicken
Whopper JR without Mayo
4 piece Chicken Tenders
5 + 2 for any sauce except + 4 for Ranch
6 piece Chicken Tenders
- Menu and Nutrition | BURGER KING®
BURGER KING® USA Nutritionals: Core, Regional and Limited Time Offerings UPDATED JANUARY 2015
Any Fit n' Delicious Medium Pizza
4 per slice
Farmhouse Roast Chick Salad with Light Italian Dressing
JR Ham Melt
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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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Weight category by BMI and corresponding weight. Knowing what weight is healthy for you and understanding the risks and benefits is important in making educated decisions about your health.
- Top 5 Easy Ways to Lose Weight
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- The Best Chinese Food to Lose Weight
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- 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
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.