What can you get for a buck or two that won't do in your diet?

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

Got a buck? That's all you need to buy something on the dollar menu at fast-food chains across the U.S. If you have $3, you have enough to buy a couple of food items AND a diet soda or iced tea.

On the occasion when I pull into a fast-food drive-thru, I've got to admit that the value menu tends to draw my eye (I blame this on the six financially challenged years I spent putting myself through college). The trick is to know which items on the fast-food value menu won't cost you your health while they're saving you money.

Some fast-food value menus have a few items with some actual nutritional value, while others may just have one best bet. What do I mean when I say "nutritional value?" I'm looking for something with some protein and fiber, and perhaps some key nutrients like iron, B-12, calcium, or vitamin C. Then there's the flip side. I'm also looking to see if the item has too much of the stuff we don't want at all (like trans fat) and the stuff we don't want too much of if we can help it (calories, saturated fat, sodium, and cholesterol.)

As a quick-and-dirty of way of assessing nutritional value, I've calculated grams of protein per dollar for the "best bets" listed below. But keep in mind that if a dish includes cheese, it also has nutrients like calcium in addition to protein, and if it has meat (like beef or chicken) it's contributing nutrients like iron and B-12 along with protein.

Are we asking the impossible to find healthy choices on fast-food dollar menus? It does seem to take at least $3 to buy the most healthy fast-food items -- like grilled or barbecued chicken sandwiches on whole-grain buns, roasted turkey sandwiches, grilled chicken salads, and veggie burgers. But for those times when you're hungry, in a hurry, and your wallet is almost empty, consider the following choices.

BURGER KING

Whopper Jr. without mayo ($1). Grams of protein per dollar: 16. Nutritional information: 290 calories, 16 g protein, 31 g carbohydrate (2 g fiber), 12 g fat (4.5 g saturated, 0.5 g trans), 35 mg cholesterol, 500 mg sodium. Calories from fat: 37%. (Vitamin and mineral data not available.)

JACK IN THE BOX

Grilled Chicken Pita Snack ($1.99). Grams of protein per dollar: 8.5. Nutritional information: 310 calories, 17 g protein, 31 g carbohydrate (3 g fiber), 13 g fat (3 g saturated, 0 g trans), 50 mg cholesterol, 640 mg sodium. Calories from fat: 38%. Vitamin and mineral data not available.)
Regular hamburger (79 cents). Grams of protein per dollar: 17.5. Nutritional information: 280 calories, 14 g protein, 30 g carbohydrate (1 g fiber), 12 g fat (4.5 g saturated fat, 0.5 g trans), 30 mg cholesterol, 580 mg sodium. Calories from fat: 39%.
2 regular beef tacos (99 cents). Grams of protein per dollar: 10. Nutritional information 320 calories, 10 g protein, 30 g carbohydrate (4 g fiber), 16 g fat (6 g saturated fat, 2 g trans), 30 mg cholesterol, 540 mg sodium. Calories from fat: 45%.

KFC

Honey BBQ Snacker ($1.22). Grams of protein per dollar: 11.5. Nutritional information: 210 calories, 14 g protein, 32 g carbohydrate (2 g fiber), 3 g fat (0.5 g saturated fat, 0 g trans), 40 mg cholesterol, 530 mg sodium. Calories from fat: 13%. Provides 4% of the Daily Value for calcium, 10% Daily Value for iron.

McDONALD'S

McChicken sandwich without mayo dressing ($1). Grams of protein per dollar: 14. Nutritional information: 310 calories, 14 g protein, 39 g carbohydrate (2 g fiber), 11 g fat (2 g saturated fat, 0 g trans), 30 mg cholesterol, 740 mg sodium. Calories from fat: 32%. 10% Daily Value for calcium, 15% Daily Value for iron.
Fruit 'n Yogurt Parfait ($1). Grams of protein per dollar: 4. Nutritional information: 160 calories, 4 g protein, 31 g carbohydrate (1 g fiber), 2 g fat (1 g saturated fat, 0 g trans), 5 mg cholesterol, 85 mg sodium. Calories from fat: 11%. 15% of the Daily Value for vitamin C, 15% for calcium.
Honey Mustard Grilled Chicken Snack Wrap ($1.49). Grams of protein per dollar: 12. Nutritional information: 260 calories, 18 g protein, 27 g carbohydrate (1 g fiber), 9 g fat (3.5 g saturated fat, 0 g trans), 45 mg cholesterol, 800 mg sodium. Calories from fat: 31%. 10% Daily Value for calcium, 10% for iron.
Chipotle Grilled Chicken Snack Wrap ($1.49). Grams of protein per dollar: 12. Nutritional information: 260 calories, 18 g protein, 28 g carbohydrate (1 g fiber), 9 g fat (3.5 g saturated fat, 0 g trans), 45 mg cholesterol, 830 mg sodium. Calories from fat: 31%. 10% Daily Value for calcium, 10% for iron.
Cheeseburger ($1.07). Grams of protein per dollar: 15. Nutritional information: 300 calories, 15 g protein, 33 g carbohydrate (2 g fiber), 12 g fat (6 g saturated fat, 0 g trans), 40 mg cholesterol, 750 mg sodium. Calories from fat: 36%. 20% Daily Value for calcium, 15% for iron.

TACO BELL

Bean burrito (99 cents). Grams of protein per dollar: 13. Nutritional information: 350 calories, 13 g protein, 54 g carbohydrate (8 g fiber), 9 g fat (3.5 g saturated, 0.5 g trans fat), 5 mg cholesterol, 1190 mg sodium. Calories from fat: 23%. 10% Daily Value for vitamin A, 8% for vitamin C, 20% for calcium, 25% for iron.
Pintos and cheese (99 cents). Grams of protein per dollar: 9. Nutritional information: 160 calories, 9 g protein, 19 g carbohydrate (7 g fiber), 6 g fat (3 g saturated fat, 0.5 g trans fat), 15 mg cholesterol, 670 mg sodium. Calories from fat: 34%. 10% Daily Value for vitamin A, 6% for vitamin C, 15% for calcium, 8% for iron.
Soft taco (89 cents). Grams of protein per dollar: 10. Nutritional information: 200 calories, 10 g protein, 21 g carbohydrate (3 g fiber) 9 g fat (4 g saturated fat, 0 g trans fat), 25 mg cholesterol, 630 mg sodium. Calories from fat: 40.5%. 4% of the Daily Value for vitamin A, 10% for calcium and iron.

WENDY'S

Small chili ($1). Grams of protein per dollar: 14. Nutritional information: 190 calories, 14 g protein, 19 g carbohydrate (5 g fiber), 6 g fat (2.5 g saturated fat, 0 g trans), 40 mg cholesterol, 830 mg sodium. Calories from fat: 28%. 4% Daily Value for vitamins A and C, 6% for calcium, 10% for iron.
Sour cream and chive potato ($1). Grams of protein per dollar: 8. Nutritional information: 320 calories, 8 g protein, 63 g carbohydrate (7 g fiber), 4 g fat (2 g saturated fat, 0 g trans), 10 mg cholesterol, 50 mg sodium. Calories from fat: 11%. 4% Daily Value for vitamin A, 60% for vitamin C, 8% for calcium, 15% for iron.

Published September 2008.

SOURCES:
Kathleen Anthony, media relations manager, Jack in the Box, Inc.
Jack in the Box web site.
KFC web site.
McDonald's web site.
Burger King web site.
Taco Bell web site.
Wendy's web site.

QUESTION

According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

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