Nutrition experts often warn that food from McDonald’s and Greggs is bad for you, but you can enjoy a healthy lunch at any fast food restaurant.
A viral TikTok video reveals the most and least nutritious options when eating a quick lunch.
twenty one
And it’s not as obvious as you think.
Professor Tim Spector, who founded personalized nutrition app Zoe, revealed that Leon’s Clean Green Smoothie was low in fibre, and Pret’s Bircher Muesli was full of sugar.
So how can you choose wisely?
Here, Sas Parsad, nutritionist at The Gut Co, reveals which menu items from Britain’s most famous chain are packed with nutrients – and which ones are actually junk food . . .
mcdonalds
twenty one
twenty one
Fish burgers and salads are a good source of protein, and fish also provides heart- and brain-boosting omega-3s.
On the other hand, salad vegetables are rich in dietary fiber.
Quarter pounders taste delicious, but they’re high in saturated fat and processed ingredients, which can upset your gut and cause indigestion.
Starbucks
twenty one
twenty one
Offered as a protein-rich option, this wrap provides iron and health-promoting chlorophyll thanks to the spinach.
Egg whites, spinach and feta cheese contribute to a balanced diet.
Frappuccinos with cream contain a lot of sugar, so they won’t leave you feeling full.
This drink contains more than 500 calories, so do not consider it a harmless addition to your diet.
Nando’s
twenty one
twenty one
Introducing a filling meal packed with lean protein from grilled chicken, dietary fiber from corn, and plenty of rice.
It is the perfect ingredient for intestinal health.
In contrast, the platter is loaded with extra peri-peri sauce and fries, making it higher in calories, saturated fat and salt.
subway
twenty one
twenty one
Packed with vegetables and whole grain bread, vegetarian subs provide fiber and nutrients that support a diverse gut microbiome, helping you reach your daily five.
Footlongs are a calorie-packed dish filled with meatballs, cheese, and rich marinara sauce.
It has 828 calories and is also high in fat and salt.
If you need a meatball fix, choose a standard 6-inch subwoofer.
Wagamamas
twenty one
twenty one
This Japanese restaurant chain’s vegetarian-friendly menu features stir-fried noodles, tofu, and vegetables in flavorful sauces.
A variety of vegetables provide prebiotics that feed beneficial gut bacteria.
However, curry is a completely different meal. Due to the crunchy fried chicken and rich curry sauce, it’s high in calories and saturated fat.
Greggs
twenty one
twenty one
If you want healthier options, we recommend the salads and soups.
A filling and satisfying option that supports gut health by providing nutrients and fiber.
Additionally, tomato soup provides you with plenty of vegetables without hitting your daily calorie allowance.
The melting sensation is luxurious and delicious, but it’s even more detrimental to your waistline.
Processed ingredients can also negatively impact your gut health.
costa
twenty one
twenty one
Protein and vegetables support gut health and a diverse microbiome. And this wrap provides both in a convenient package.
However, waffles should only be enjoyed in moderation.
This sweet and calorie-dense treat is not your average lunch treat.
Kentucky Fried Chicken
twenty one
twenty one
This box is not only easy on the stomach but also pleasing to the palate.
Grilled chicken and corn are a dream team for digestion, providing protein and fiber in a delicious package.
The Ginger Combo is a high-calorie option that comes with a fried chicken burger, fries, and a soft drink.
At 845 calories, it makes up a large portion of your daily calorie allowance (2,000 calories per day for women and 2,500 calories for men), but it doesn’t have much nutritional value.
Pret a Manger
twenty one
twenty one
Protein Pot is packed with protein from eggs and crawfish, as well as healthy fats from avocado.
Salads add fiber and essential nutrients, making them a gut-friendly and balanced option.
Mac and cheese is a creamy and delicious option, but it’s high in calories and saturated fat, and low in fiber.
This version also contains more than half the recommended daily intake of sodium.
burger king
twenty one
twenty one
Choosing a Whopper without bacon and cheese means you get great protein from the burger, and the salad on the bun provides fiber and nutrients that support digestive health.
To keep it even healthier, you can also omit the mayonnaise or make it lighter.
Bacon double cheeseburgers are high in calories, saturated fat, and sodium.
Men should eat less than 30g of saturated fat per day, and women should eat less than 20g of saturated fat per day, so this burger’s 24g of saturated fat is concerning.
