Hey there, fast-food fanatics! Let’s be real, a trip through the drive-thru often feels like a mini-celebration, a quick escape from cooking, or just a deliciously satisfying treat. We all have our go-to orders, those comforting combos that hit just right. And while the main event, be it a burger or a fried chicken sandwich, often gets all the attention, it’s those trusty side items that often complete the feast, right? That perfectly salty, crispy, or creamy companion seems almost essential to complement our delicious and often greasy main meal.
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!
1. **McDonald’s French Fries**Ah, the iconic golden arches! You know them, you love them, and let’s be honest, McDonald’s French Fries hold a special place in many of our hearts. They’re famously delicious, that perfect blend of crispy exterior and fluffy interior, seasoned just right. It’s tough to imagine a McDonald’s meal without them, isn’t it? They’ve practically become synonymous with 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.
But here’s where the perspective shifts: remember, this is *just* a side item. When you consider that these fries are typically paired with an already calorie and fat-dense meal – think a Big Mac or a Quarter Pounder – those numbers start to stack up incredibly fast. An unbalanced diet, especially one high in calories, unhealthy saturated fats, and sodium, isn’t exactly conducive to maintaining a healthy weight or supporting cardiovascular well-being, as other experts in our context highlight. It’s all about the cumulative effect on your system.
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!
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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.
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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.
However, Mary Sabat doesn’t mince words when she suggests steering clear of these tempting taters. The Chili Cheese Fries are a truly high-calorie and high-fat option. An individual order hits you with a staggering 520 calories, 27 grams of fat (including a substantial 9 grams of saturated fat and even 1 gram of trans fat!), and an alarming 1,330 milligrams of sodium. These numbers are significant enough to make you pause and reconsider.
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.
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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.
But before you add them to your cart, Mary Sabat advises caution, especially if you’re aiming for a healthier fast-food experience. While undeniably tasty, these potatoes are “relatively high in calories, fat, and sodium.” An order comes in at 240 calories, 13 grams of fat (with 2 grams of saturated fat), and a notable 520 milligrams of sodium. These numbers, when considered as *just a side*, can quickly contribute to an overall meal that tips the scales toward unhealthy territory. If you’re already grabbing a few tacos or a burrito, adding this side pushes your intake even higher.
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.
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5. **Sonic Chili Cheese Tots**Pulling into a Sonic drive-thru often evokes a sense of nostalgic fun, and their menu, with its vast array of customizable options, always feels like a treat. Among their tempting side offerings, the Chili Cheese Tots stand out as a hearty, comforting choice. Imagine crispy tater tots, generously loaded with savory chili and melted cheese – it’s a deeply satisfying combination that many find irresistible, especially when you’re looking for something substantial to go with your burger or hot dog. This side really takes the humble tot to a whole new level of indulgence, making it a go-to for many.
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.
However, if your goal is to watch your intake of calories, fat, and sodium, our expert advice suggests sticking to Arby’s plain curly fries and giving the Loaded Curly Fries a miss. The “loaded” part means an extra burden on your health stats. An order of these fries is truly a powerhouse of concerning numbers: 620 calories, 37 grams of fat (with 8 grams of saturated fat and 0.4 grams of trans fat), and a staggering 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!
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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.
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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.
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9. **Popeyes Mac & Cheese**Popeyes is renowned for its flavorful, spicy fried chicken, and for many, their Mac & Cheese is the perfect creamy antidote to that crispy, zesty main. It’s often praised for its rich taste and comforting texture, making it a go-to side for legions of fans. This dish promises a warm, cheesy escape, a truly indulgent companion to your fried chicken feast. It certainly hits all the right notes for comfort food lovers everywhere.
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.
Let’s not sugarcoat it: that 21 grams of saturated fat is the real head-turner here. This amount “exceeds most recommendations for daily limits,” as highlighted in our context. Considering that you’re likely pairing this with Popeyes’ fried chicken, which is itself a significant source of saturated fat, you’re looking at a meal that could quickly overwhelm your body’s ability to process these unhealthy fats. The American Heart Association advises limiting saturated fat to about 13 grams per day, making this side alone a considerable overshoot.
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.
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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, navigating the fast-food landscape doesn’t mean you have to completely deprive yourself, but it *does* mean becoming a savvy consumer. Choosing lighter, more nutrient-dense sides, or even skipping them altogether, can make a monumental difference in your overall health journey. So, next time you’re cruising through the drive-thru, take a moment to pause, think about what’s truly best for your body, and opt for those whispers of wisdom over the tempting call of unhealthy indulgence. Your healthier, happier self will definitely thank you for it! Keep making those smart choices, and here’s to a year of feeling fantastic!
