Hey there, fast-food enthusiasts! We all love the convenience and deliciousness of a drive-thru meal, those perfect combos that just hit the spot. While the main attraction like a juicy burger or crispy chicken sandwich often steals the spotlight, it’s those familiar side dishes – salty, creamy, or perfectly fried – that truly complete the experience, acting as the ideal partners to our indulgent main courses.
But here’s the thing, even if you’re indulging from time to time – and it’s totally okay to do so! – being a little more intentional with your choices can make a huge difference for your health. While we might think of fast food as a quick indulgence, it’s not always the best move for our bodies if we’re constantly choosing items loaded with extra calories, total fat, saturated fat, trans fat, and sodium. These side dishes, especially, can quietly rack up those numbers quicker than you’d expect, turning a seemingly small addition into a significant health hurdle.
So, if you’re someone trying to keep things relatively ‘healthier,’ or maybe you’ve got some big wellness goals for the new year, it’s crucial to know what’s really lurking on those side menus. We’ve chatted with an expert to round up some of the unhealthiest fast-food sides that might just be better off skipped. Consider this your friendly heads-up from your body, whispering (before it starts to yell!) about what’s best for your overall well-being. Let’s dive in and uncover which tempting sides you might want to give a wide berth on your next drive-thru run!
Ah, McDonald’s French Fries, the undisputed king of fast-food sides! These golden beauties are legendary for their irresistible crispy texture and fluffy inside, seasoned to perfection, making it incredibly hard to imagine a meal from the Golden Arches without them; they’ve truly become a cornerstone of fast food culture itself.
However, our expert, Mary Sabat MS, RDN, LD, suggests that while they’re undeniably tasty, skipping them from time to time might be a smart move for your health. A medium serving of these beloved fries packs a punch with 320 calories, 15 grams of fat (including 2 grams of saturated fat), and 260 milligrams of sodium. At first glance, these numbers might not jump out as alarmingly high on their own, especially for a single item.
However, it’s crucial to remember that these fries are merely an accompaniment to a meal that’s already packed with calories and fat, like a Big Mac or Quarter Pounder, and these numbers quickly add up. Consuming a diet that’s excessively high in calories, unhealthy saturated fats, and sodium can indeed pose challenges to maintaining a healthy weight and supporting heart health, as many health professionals advise.
So, while we’re not saying goodbye forever to these crispy delights, being mindful of their contribution to your overall intake is a great first step towards healthier choices. Your body will thank you for listening to its whispers, even if your taste buds are momentarily protesting. There are plenty of other options out there, or perhaps just a smaller portion next time!
2. **Burger King Onion Rings**When you’re rolling up to Burger King, the thought of those golden-fried onion rings, with their perfectly crispy batter and sweet, tender onion inside, is often incredibly tempting. They offer a delightful textural contrast to a hearty Whopper, and many consider them the ultimate sidekick to their flame-grilled favorites. It’s easy to get lost in the delicious crunch and savory flavor that makes them such a popular choice among fast-food enthusiasts.
But hold on a second if you’re trying to keep your meal on the “healthier” side. Mary Sabat, our go-to RDN, points out that the onion rings at Burger King are deep-fried – and that’s the key phrase here. This cooking method inevitably makes them high in calories and, you guessed it, unhealthy fats. A medium serving alone clocks in at 360 calories, a significant 16 grams of fat (with 2.5 grams of saturated fat), and a whopping 640 milligrams of sodium.
Consider this: the American Heart Association recommends limiting saturated fat to about 13 grams per day, and a single medium side item already contributes a notable portion of that. Additionally, with adults recommended to limit sodium consumption to 2,300 milligrams daily, 640 milligrams from just a side can eat into your daily allowance pretty quickly, especially before you even factor in your main course. Eating high amounts of fried food, as another expert in our context, Dr. Yoram Harth, notes, is shown to increase inflammation in the body. So, while they’re a treat, they’re definitely one to approach with caution if you’re mindful of your health journey.
3. **Wendy’s Chili Cheese Fries**Wendy’s has a reputation for some truly unique and delicious fry variations, and for many, their Chili Cheese Fries are at the top of that list. Imagine: perfectly cooked fries, smothered in rich, savory chili, and then topped with a generous amount of melty cheese. It’s a comfort food dream, especially on a chilly day, offering a hearty, flavorful side that feels almost like a meal in itself. The combination is undeniably tasty and incredibly satisfying, making it a hard item to pass up when you’re craving something indulgent.
While Mary Sabat strongly advises against these tempting potatoes, it’s worth noting that the Chili Cheese Fries present a particularly high-calorie and high-fat challenge. A single serving delivers a substantial 520 calories, 27 grams of fat, including a significant 9 grams of saturated fat and even 1 gram of trans fat, alongside an alarming 1,330 milligrams of sodium, urging us to pause and reconsider our choices.
Remember, trans fat is something the World Health Organization recommends you should completely avoid if possible, and a full gram in a side dish is definitely a red flag. The sodium content alone – 1,330 milligrams – is more than half of the recommended maximum daily intake of 2,300 milligrams for adults. When you pair this with another menu item, like a burger and a drink, you could easily exceed your recommended daily intake of calories and sodium, paving the way for numerous health issues like heart disease and high blood pressure. It’s a tasty indulgence, yes, but one that comes with a considerable health cost, as our expert cautions. Wendy’s Baconator Fries are also mentioned as another unhealthy option, boasting 460 calories, 26 grams of fat, and 46 grams of carbs, making them similarly problematic choices. For a healthier alternative at Wendy’s, consider their baked potato or a cup of chili without the cheese and fries.
4. **Taco Bell Cheesy Fiesta Potatoes**When you’re craving something warm, savory, and a little bit spicy from Taco Bell, their Cheesy Fiesta Potatoes might just be calling your name. These diced, crispy potatoes, generously topped with nacho cheese sauce, a dollop of cool sour cream, and a blend of vibrant fiesta seasonings, offer a delightful textural and flavor explosion. They’re a fantastic choice for those who love a vegetarian option that doesn’t skimp on flavor, and they certainly make for a satisfying complement to your tacos or burritos. They truly embody the “fiesta” in their name, making them a festive addition to any order.
Before you decide to add those chili cheese fries to your order, Mary Sabat encourages a moment of caution, especially if you’re aiming for a healthier fast-food choice. While they are undeniably delicious, these potatoes are noted for being ‘relatively high in calories, fat, and sodium.’ A single serving contains 240 calories, 13 grams of fat (with 2 grams of saturated fat), and a considerable 520 milligrams of sodium, which can quickly push an already substantial meal into unhealthy territory, especially when combined with items like tacos or burritos.
It’s also worth noting that Sabat adds Taco Bell Cinnamon Twists to the list of items to consider skipping. These “crispy, sweet, cinnamon-flavored pastries may seem harmless,” she explains, but they “are fried and coated in sugar, making them higher in calories and less nutritious.” Eating too much sugar, as the context reminds us, can set you up for some serious health risks, and fried foods are generally linked to increased inflammation. So, while the Cheesy Fiesta Potatoes and Cinnamon Twists offer distinct pleasures, both are worth a second thought if your wellness goals are front and center. Taco Bell offers a handful of healthier options, but for the sides, it might be best to skip them altogether for a truly lighter meal.
Stepping into a Sonic drive-thru often brings back fond memories, and their menu, full of customizable options, always feels like a special treat. Among their tempting sides, the Chili Cheese Tots are a standout choice for those seeking something hearty and comforting, featuring crispy tater tots loaded with savory chili and melted cheese, creating an irresistible combination that many enjoy with their burgers or hot dogs, elevating the humble tot to a new level of indulgence.
However, if you’re taking a quick trip to Sonic and looking to make more mindful choices, you’ll definitely want to potentially steer clear of their Chili Cheese Tots. This side item is not just loaded with flavor but also with saturated fat, sodium, and even a little bit of trans fat. A medium serving delivers a hefty 530 calories, a significant 32 grams of fat (including a striking 10 grams of saturated fat and 0.5 grams of trans fat), and an astounding 1,540 milligrams of sodium.
Let’s break that down: the FDA suggests adults limit their sodium consumption to 2,300 milligrams per day. If a single side item for just one meal is already contributing 1,540 milligrams, you’re easily soaring past your daily limit before you even consider your main course and drink. The presence of trans fat, even at 0.5 grams, is also a concern, as the World Health Organization advises completely avoiding trans fat if possible due to its harmful nature. Consistently consuming such high levels of sodium and unhealthy fats can pave the way for various health issues, including heart disease and high blood pressure, making these tots a tempting but ultimately risky indulgence for your body.
6. **Arby’s Loaded Curly Fries**Arby’s is legendary for its unique, seasoned curly fries, which have garnered a cult following for their distinctive shape and irresistible flavor. They’re usually the perfect crispy, savory counterpoint to one of Arby’s signature roast beef sandwiches. But if you’re looking to truly lean into indulgence, their Loaded Curly Fries take that experience to another level, adding delicious toppings that make them even more of a treat. They embody that classic fast-food comfort, promising a satisfying crunch and a burst of flavor with every bite. It’s hard to say no to such a beloved and enhanced side item.
If managing your intake of calories, fat, and sodium is a priority, our expert consensus points towards sticking with Arby’s plain curly fries and opting out of the Loaded Curly Fries, as the ‘loaded’ aspect significantly impacts your health metrics. These loaded fries pack a formidable punch with 620 calories, 37 grams of fat (including 8 grams of saturated fat and 0.4 grams of trans fat), and an astounding 1,610 milligrams of sodium.
This side dish alone contains more than half of your recommended daily sodium limit of 2,300 milligrams for adults. And let’s not forget the 0.4 grams of trans fat – a type of fat that, as the World Health Organization recommends, you should completely avoid if at all possible, due to its harmful nature and implications for cardiovascular health. Pairing this side with a main dish will likely push your daily intake of these nutrients well past healthy limits, contributing to an unbalanced diet that’s not conducive to maintaining a healthy weight or supporting your heart. While those loaded fries are a tasty journey, they are one that comes with a significant nutritional cost, making them a prime candidate for the skip list if you’re serious about your wellness goals.
Okay, so we’ve navigated the first six minefields of the fast-food side menu, bravely facing down the calorie counts and sodium bombs. You’re doing great, and your body is probably already sending you little thank-you notes for listening to its whispers! But wait, there are still a few more sneaky sides out there that can derail your wellness goals before you even take a bite of your main course. These next items might seem innocent, or perhaps just too delicious to resist, but trust us, a little knowledge goes a long way in making smarter choices for your long-term well-being. Let’s keep this wellness journey going and uncover some more surprisingly high-calorie and fat-laden options!
7. **Chick-fil-A Mac & Cheese**When you think of Chick-fil-A, your mind probably jumps straight to their incredible chicken sandwiches and those irresistible waffle fries. But let’s not forget their incredibly popular Mac & Cheese – it’s a creamy, cheesy, comforting side that many customers absolutely adore. It feels like a hug in a bowl, a classic American comfort food that promises a delightful, indulgent experience alongside your crispy chicken. It’s hard to imagine a more satisfying complement to their menu than this rich, baked dish.
However, despite its deliciousness and widespread appeal, Chick-fil-A’s Mac & Cheese is unfortunately “full of calories, sodium, and saturated fat,” according to our expert insights. An individual order packs a hefty 450 calories, 29 grams of fat, and a staggering 16 grams of saturated fat, alongside 1,190 milligrams of sodium. These numbers are eye-opening, especially when you consider this is designed as a *side* dish to a larger meal.
Let’s talk about that saturated fat for a second, because 16 grams is a big deal! The American Heart Association suggests limiting saturated fat to about 13 grams per day, while other guidelines, like those from the National Health Service, recommend women stick to no more than 20 grams and men no more than 30 grams. No matter how you slice it, this single side item can blow through a significant portion, or even *exceed*, your daily recommended limit. Consistently going over these limits, especially when paired with other fat-rich items from the menu, isn’t exactly a recipe for a happy, healthy heart or a balanced diet.
So, while the siren song of cheesy goodness is strong, opting for this mac and cheese as a regular side means regularly inviting a considerable amount of saturated fat and sodium into your diet. For those looking to manage weight, support cardiovascular health, or simply feel their best, this is one side that definitely falls into the “less is more, or skip it entirely” category. Your body will absolutely appreciate you choosing a lighter path, even if your taste buds are momentarily tempted by that creamy, dreamy dish.
8. **Dairy Queen Cheese Curds**Ah, Dairy Queen! The land of Blizzards and soft-serve dreams. But beyond the ice cream, they also offer up some savory items, and for many, their Cheese Curds are a true indulgence. These golden-fried morsels of cheesy delight are incredibly tempting, offering a warm, gooey, and salty crunch that’s hard to resist. It’s the kind of side that perfectly rounds out a burger or chicken strip meal, making you feel like you’ve truly treated yourself.
But, and this is a big “but” if you’re trying to keep things on the healthier side, Dairy Queen’s Cheese Curds are a real calorie, fat, and sodium powerhouse. According to our insights, a *medium* size alone wallops you with 500 calories, a staggering 34 grams of fat, and an incredible 19 grams of saturated fat. And if that wasn’t enough, you’ll also be consuming 990 milligrams of sodium. Whoa!
To put that into perspective, remember that the daily recommended sodium limit for adults is around 2,300 milligrams. Grabbing nearly 1,000 milligrams from just a *side* item means you’re almost halfway to your daily limit before you’ve even touched your main course or any other drinks. Plus, that 19 grams of saturated fat is dangerously close to, or even exceeds, the recommended daily maximums for many individuals. Consistently consuming such high levels of unhealthy fats can lead to increased inflammation in the body, as Dr. Yoram Harth noted earlier, and contribute to long-term health issues like heart disease.
Honestly, it’s pretty safe to say that a fast-food place like Dairy Queen isn’t exactly a health food haven, but these Cheese Curds take things to a whole new level of indulgence that your body might not thank you for. If you’re looking for a side, choosing almost anything else on their menu would be a better bet for your calorie, fat, and sodium intake. Sometimes, the best treat is the one you *don’t* eat.
Popeyes is celebrated for its incredibly flavorful and spicy fried chicken, and for many, their Mac & Cheese offers the perfect creamy contrast to that crispy, zesty main course. This side is frequently lauded for its rich taste and comforting texture, making it a beloved choice for countless fans seeking a warm, cheesy indulgence to accompany their fried chicken meal, truly hitting the mark for comfort food aficionados.
However, when we zoom in on the nutritional profile of Popeyes’ Mac & Cheese, it reveals some less-than-ideal qualities. An individual order brings with it 280 calories, 21 grams of total fat, and a truly alarming 21 grams of *saturated fat*. Yes, you read that right – *21 grams* of saturated fat! And if that wasn’t enough, it also contains 0.5 grams of trans fat and 510 milligrams of sodium.
To be direct, the 21 grams of saturated fat present in Popeyes Mac & Cheese is a significant concern, as this amount can easily surpass recommended daily limits, especially when consumed alongside Popeyes’ own fried chicken, which is already a substantial source of saturated fat. This combination can quickly overload your body’s capacity to process these unhealthy fats, and given the American Heart Association’s recommendation to limit saturated fat to around 13 grams daily, this side alone represents a considerable dietary hurdle.
And then there’s the trans fat – 0.5 grams, even a small amount, is still concerning. As the World Health Organization strongly advises, you “should completely avoid trans fat if possible” due to its harmful nature and significant implications for cardiovascular health. Consistently consuming high levels of saturated and trans fats can contribute to increased cholesterol levels and a higher risk of heart disease. So, while Popeyes’ Mac & Cheese is undeniably tasty, it’s a side that comes with a seriously steep nutritional price, making it a prime candidate for the skip list if you’re serious about protecting your heart and overall well-being.
10. **Freddy’s Large Cheese Curds**Freddy’s Frozen Custard & Steakburgers offers a delightful retro diner experience, and their menu boasts a variety of tempting sides. Among them, the Cheese Curds stand out as a golden, crispy, and utterly indulgent option. For those who love fried cheese, these curds are a dream, promising that perfect savory crunch and gooey center. And, if you really want to go all out, they even recommend topping them off with their famous Fry Sauce, adding yet another layer of flavor. It’s a side designed for maximum comfort and enjoyment.
But, if we’re talking about “lighter options & health,” Freddy’s Large Cheese Curds are definitely waving a giant red flag. This side dish is a nutritional behemoth, clocking in at an astounding 1,100 calories, a staggering 81 grams of fat, and 1,180 milligrams of sodium. Just let that sink in for a moment. That’s more calories than many people consume in an entire *meal*, and it’s from a *side*! The 81 grams of fat is astronomically high, pushing you well beyond any reasonable daily intake, especially when the context points out that unhealthy fats are a major contributor to health issues.
Adding their “famous Fry Sauce” on top, as suggested, only exacerbates the situation, piling on even more calories, fat, and sodium to an already overloaded dish. This is a classic example of how “fried cheese” and rich sauces, as repeatedly mentioned in our expert advice, can quickly turn a seemingly innocent snack into a significant health hazard. Regularly indulging in such high-fat, high-sodium items can seriously compromise your efforts to maintain a healthy weight, manage blood pressure, and keep your cardiovascular system happy. Your body whispers about these things, remember?
So, while the idea of a large order of cheesy, fried goodness is tempting, it’s truly a decision that impacts your well-being. Luckily, Freddy’s offers some much lighter alternatives. The context wisely suggests that if you’re going to get a side, choosing the Mott’s Natural Applesauce, with only 50 calories and zero sodium, fat, or saturated fat, is your best option. Or, for a crunch without the caloric overload, a baked bag of chips at 120 calories is also available. These choices allow you to enjoy your main meal without the massive nutritional cost of those cheese curds.
11. **White Castle Sack of Mozzarella Cheese Sticks**White Castle holds a special place in the hearts of fast-food aficionados, particularly for its iconic sliders. But beyond the tiny burgers, their menu also features a range of tempting sides, and the “seemingly innocent mozzarella cheese sticks” are definitely among them. There’s a certain irresistible appeal to these golden-fried, gooey cheese sticks, offering a savory, comforting bite that many find hard to pass up, especially as a complementary treat to their slider feast.
However, as our article has consistently highlighted, “most fried foods are far from healthy,” and these mozzarella cheese sticks are no exception. While specific nutritional data for the entire “sack” isn’t fully detailed in the provided context, the fundamental truth remains: deep-fried cheese is inherently loaded with unhealthy fats and calories. The process of frying these sticks means they absorb significant amounts of oil, contributing heavily to your overall fat intake, particularly saturated and potentially trans fats, depending on the oil used.
Just like the other fried items we’ve discussed, consistently consuming mozzarella sticks can contribute to increased inflammation in the body and a higher intake of sodium. These cumulative effects are what experts warn us about when striving for a balanced diet and working towards wellness goals. Remember, our bodies speak in whispers before they start to yell, and regularly choosing sides that are dense in unhealthy fats and calories is certainly one of those whispers, asking for a more mindful approach. This classic side, while tempting, is simply not doing your body any favors in the long run.
Ultimately, enjoying fast food doesn’t mean you have to give up entirely; rather, it’s about becoming a more informed diner. By choosing lighter, more nutritious sides, or even deciding to skip them altogether, you can make a profound difference in your long-term health journey. So, the next time you’re at the drive-thru, take a moment to consider what truly benefits your body and listen to that inner voice guiding you toward healthier choices over fleeting indulgence. Here’s to making smart decisions for a healthier, happier you!
