Best fast food choices for diabetics

The lowest-carb meals at McDonald's, Burger King, Wendy's, Subway, Chick-fil-A and Starbucks.

Written by

Carb Lens Editorial

Nutrition writers & product team

Medically reviewed by

Dr. Alicia Nguyen, RD, CDCES

Registered Dietitian · Certified Diabetes Care & Education Specialist · 12+ years clinical experience

Published July 18, 2026 5 min readEditorial policy

Sometimes fast food is the only option. Here's how to navigate the menu at the biggest chains without spiking glucose.

McDonald's

Best picks: - Quarter Pounder, no bun (3g net carbs) - Egg McMuffin, no muffin (3g) - Bacon Ranch Grilled Chicken Salad (10g) - Breakfast Burrito unwrapped (limited carbs)

Avoid: Fries, sweetened drinks, McFlurries, sweet teas.

Burger King

Best picks: - Whopper, no bun (5g) - Bacon King, no bun (3g) - Garden Side Salad (4g) - Grilled Chicken Sandwich, no bun (4g)

Wendy's

Best picks: - Dave's Single, no bun (3g) - Grilled Chicken Sandwich, no bun (3g) - Apple Pecan Salad with grilled chicken (12g with light dressing) - Chili (small, 19g — moderate)

Chick-fil-A

Best picks: - Grilled Chicken Nuggets (12g for 12-count) - Cobb Salad with grilled chicken (10g without dressing) - Grilled Chicken Sandwich, no bun (6g) - Egg White Grill, no muffin (4g)

Subway

Best picks: - Any sub as a salad - Rotisserie chicken salad with avocado, oil & vinegar (~8g) - Egg & cheese on flatbread split with someone (limited carbs)

Skip: Sweet onion sauce, honey mustard, BBQ — all sugar-loaded.

Starbucks

Best picks: - Coffee or espresso with heavy cream - Iced tea (unsweetened) - Egg bites bacon & Gruyère (9g) - Cold brew with sugar-free vanilla and cream

Avoid: Frappuccinos (50–80g sugar), flavored lattes, banana bread.

In-N-Out (West Coast)

"Protein-style" anything (lettuce-wrapped, 7g for burger)
Just-the-burger (no bun): 3g

Five Guys

Bunless burger (3g)
Side salad — not available, BYO

Chipotle (already covered)

Bowl with chicken, fajita veggies, black beans, salsa, guac, cheese — about 15g net carbs.

Universal rules

Skip the bun, the wrap, the rice
Choose grilled over fried
Water or unsweetened iced tea
Avoid all sauces with sugar (most BBQ, sweet onion, ketchup)
Salad with grilled protein is almost always safe
Look up the carb count before ordering — chains publish it

About the author

Carb Lens Editorial — Nutrition writers & product team. The Carb Lens editorial team writes practical, source-checked guides on carbs, blood sugar, and everyday nutrition. Every article is drafted by our writers and cross-referenced against USDA FoodData Central and peer-reviewed clinical guidelines.

How we source and review this article

Nutrition figures come from the USDA FoodData Central database. Blood-sugar and glycemic-load framing follows guidance from the American Diabetes Association and World Health Organization healthy-diet recommendations. Every article is medically reviewed by Dr. Alicia Nguyen, RD, CDCES before publishing and re-checked on a rolling basis. See our full editorial & medical review policy.

This article is for general information and is not a substitute for medical advice. If you're managing diabetes or another condition, always defer to your care team.