How many calories do fast-food dishes have?

Sometimes you do not have a choice and you have to eat a meal from the fast-food category, eg when you have been stuck in a traffic jam for long hours. 

Fast-food is simply a quick dish. It’s accepted to specify meals that they are caloric, they have a high fat content, especially saturated fatty acids, they do not have an addition (or have a small amount) of vegetables, they are often served together with sweetened drinks, they are very salty. 


Here you can find healthy fats – CLICK


According to some studies, this combination of calories + fat + sugar + salt is addictive and makes you look more and more often at a fast-food restaurant. 

How to choose fast-food? 

We have prepared rules for you that are worth using when you have to eat at a fast-food restaurant. 

Give up fries. In their place, ask for a salad. 

Choose a non-caloric drink. Bet on water or tea. 

Put on classic dishes – the hamburger and cheeseburger usually have the least calories. 

Never order enlarged portions. 

If you have the option to choose meat without breadcrumbs – beef or grilled chicken. 

Ask for an extra portion of vegetables. 

Do not pour dishes with mayonnaise. All you need is a small addition of ketchup. 

Choose a pizza on a thin bottom. 

Order a kebab in a thin cake – lavash. Avoid big, fluffy rolls. 

Nutritional values ​​in fast-food dishes 

Remember that restaurants are required to provide information about the nutritional value of their meals. You have the right to ask for tables where you can check 

energy value (calorific value), 

fat content (and saturated fatty acids), 

the content of carbohydrates (and sugar), 

protein content, 

salt content. 

How many calories have the most popular fast-food dishes? 

Hamburger 254 kcal 

Cheeseburger 304 kcal 

Kebab in a bun 878 kcal 

Big fries 448 kcal 

Hot dog 436 kcal 

A slice of pizza 365 kcal 

Chicken nuggets, 377 kcal 


You can read also: 8 things you should eat before and after training


12 healthy products that are not healthy

We attach more and more importance to what we put into the basket. That’s good, because healthy eating starts in the store. Unfortunately, we choose often guided by advertising slogans, which should be treated with skepticism. Seemingly healthy products tend to be a tricky food trap, so a careful and conscious choice is an important link in creating the right eating habits. Here is a list of 12 healthy products that, as it turns out, are not healthy at all.


  1. Healthy products “fat free”

Fat-free products often seem less tasty because fat is responsible for picking up the taste of the products. In order to increase the clarity, the producers have to add in excess the amount of sugar, flour, salt and thickeners. Unfortunately, it increases their calorific value. “Fat free” products have more carbohydrates, which can affect a balanced diet. It should also be remembered that animal fats are the basis for the synthesis of hormones, and vitamins A, D, E and K will be assimilated only in their presence. Therefore, non-fat products are not at all healthy.

At the same time, rich fat products containing high-calorie fats are high-calorie. Keep healthy, because excessive calories will be deposited in the form of adipose tissue regardless of the nutritional value of this fat for the body.


  1. Protein bars – power bars

Protein bars are products that are perceived as a healthier alternative to sweets and a quick snack that supplies proteins. Unfortunately, some producers in the pursuit of fast profit, cut production costs and create bars at the lowest cost. As a result, some of them contain a large amount of sugar, fillers and artificial ingredients. We therefore receive a product of dubious quality. Often the source of carbohydrates in protein bars is glucose-fructose syrup, which is widely recognized as the main cause of obesity. In turn, among fats, trans fat fats are often predominant, which can lead to heart disease, so it is better to avoid them. When buying a protein bar, we advise you to analyze the composition, because it may turn out that the bar contains more sugar than proteins!


  1. Isotonic drinks

Most isotonic beverages contain a very large amount of artificial colors and preservatives. It is worth remembering that you do not have to use them for a short workout. They become a necessity during a long-lasting, dynamic effort or during hot weather, when the body is intensely sweating and is exposed to loss of electrolytes. Then you can make a natural isotonic composed of water, honey, lemon and table salt.


  1. Wheat bread

Wheat bread is very tricky. This white flour is only short-lived due to its low fiber content. It quickly raises blood sugar levels, but glucose levels fall as fast as we feel as a sudden reduction in well-being. It is much wiser to choose wheat bread from wholemeal flour. It is good to pay attention to the composition, because bread called whole grains has only a small addition of wholemeal flour. The bread can also contain conditioners, preservatives and even aromas and dyes, making bread made of light flour faithfully imitate the appearance of dark bread.

  1. Breakfast cereals

Both corn and breakfast cereals for children in the form of “balls”, “pillows” are highly processed products with an incredible amount of sugar in the composition. Popular Granola flakes are real caloric bombs rich in trans fat, which they owe their crunchiness to. In addition, they contain artificial flavors that give flavor and aroma. It does not sound healthy, right?


  1. Yoghurts

Yoghurts are a seemingly ideal source of probiotics and calcium. Unfortunately, fruit yoghurts contain large amounts of sweeteners, artificial colors and modified starch, which acts as a thickener. Fruit yoghurts may contain traces of fruit. It is worth knowing that the determinant of good yogurt is the presence of lactic bacteria. If they are not in stock, you can have serious doubts about the rightness of choice


  1. Consuming only egg whites

By consuming only egg whites, you deprive your body of many benefits. Egg yolk contains a lot of vitamins and minerals. They contain the cholesterol necessary for the synthesis of testosterone, which affects the building of muscle mass. It’s a good cholesterol that helps avoid atherosclerotic lesions. In addition, they are a natural source of leucine stimulating the production of growth hormones. Choline contained in it limits the deposition of fats in the liver. It is also a natural source of vitamin D, omega-3 and omega-6, vitamins B6 and B12, riboflavin, folic acid and many others.

Eating only egg whites is not as healthy as it seems. While your test results are normal, and in the immediate family there is no tendency to atherosclerotic changes, the whole egg is an ideal source of ingredients necessary for proper regeneration.


  1. Dried fruits

Unfortunately, dried fruits are healthy products only if we choose them sensibly. Most of them are preserved with sulfur dioxide under the designation E220. Sulfates can cause headaches, nausea, and even breathing difficulties in asthmatics. In addition, products with their addition lose B12. Dried fruits such as cranberry are sweetened to break its natural acidity. They do not belong to healthy products that can be consumed without restrictions.


  1. Fruit drinks

Fruit drinks are treacherous. They are a source of vitamins and minerals, but most of them lack the flesh. Due to the low content of fiber they saturate for a short time, and they do not quench their thirst, making it much easier to drink a larger amount, which increases the calorie intake. May contain additional sugar and other sweeteners


  1. Fish

Marine fish due to the content of omega acids, proteins, vitamins and micronutrients is an inseparable element of a healthy diet. However, they should not be consumed more than twice a week. Due to high environmental pollution, they can accumulate heavy metals such as cadmium, lead and mercury. Too much intake of marine fish can cause eye, hearing and speech disturbances as well as lack of coordination and muscle weaknes


  1. Margarine

When buying margarine, please pay attention to whether it has trans fatty acids. Soft margarines for spreading bread may contain them, and their excess in the diet can lead to heart disease. Due to the progress of technology, manufacturers are increasingly labeling their products as free of these fats, but this increases the final price.


  1. Rice wafers

It may be surprising that rice wafers are not such a healthy replacement for bread. They have a low fat content and are low in calories, but they do not provide any nutrients or fiber. They can, however, contain sweeteners, artificial flavors to improve the taste.


What is under the symbol E – harmless or harmful substance?

According to Polish law, the information on the composition of the product must be placed on the packaging. Unfortunately, the client is often completely unintelligible, because it largely consists of the symbols E – they are international markings of substances added to food. These symbols are associated only with artificial dyes and preservatives, although it does not have to be that way. So what is hidden under the mysterious symbols of E? Which are harmless and which make food simply harmful?

Print a cheat sheet with sybastances that you’d better avoid. Wear it in your wallet and use it when shopping!


These symbols can be grouped as follows

E100-E199 are dyes and pigments

E200-E269 preservatives

E270-E399 antioxidants, stabilizers

E400-E499 thickening agents

above E500-additives difficult to classify


Additives in food products

Additives harmless

E-100, 101, 103, 104, 105, 111, 122, 126, 130, 132, 140, 151, 152, 160.

E-161, 162, 163, 170, 174, 175, 180, 181, 201, 202, 203, 236, 237.

E-238, 260, 261, 262, 263, 270, 280, 281, 282, 290, 300, 304, 305, 306.

E-307, 308, 309, 322, 325, 326, 327, 331, 332, 333, 334, 335, 336, 337.

E-382, 400, 402, 403, 404, 405, 406, 408, 410, 411, 413, 414, 420, 421.

E-422, 440, 471, 472, 473, 474, 475,


Additives suspicious

E-125, 141, 150, 153, 171, 172, 173, 240, 241, 477.


Additives causing disorders

– intestinal disorders – E-220, 221, 222, 223, 224.

– digestive disorders – E-338, 339, 340, 341, 407, 450, 461, 463, 466.

skin diseases – E-230, 231, 231, 233.

– destroying B12 – E-200.

– causing diseases of the circulatory system – E-250, 251, 252.


Dangerous additives

E-102, 110, 120, 124, 127, 311, 312,

Carcinogenic additives

E-123, 131, 142, 211, 213, 214, 215, 216, 217, 239, 330,


Explanation of some symbols E


Turmeric (curcumin). A natural, vegetable, yellow dye from runners of the Curcuma longa plant. Consumed in large quantities may cause excessive secretion of bile. He is considered harmless.



Tartrazine. Synthetic yellow azo dye. May cause allergies. In particular, people who react allergic to aspirin (acetylsalylic acid) and asthma are at risk. Side effects difficulty in breathing, skin rash and vision problems. Its consumption is not recommended.



Quinoline yellow. Synthetic greenish-yellow dye. May cause allergies. In the rat test, after the administration of pure quinoline, liver cancer was observed.



Orange yellow. Synthetic orange azo dye. May cause allergies. In animal tests at high doses, kidney tumors have been found.



Cochineal. Natural, animal red dye. Derived from insects Dactylpius coccus cacti.



Amaranth. Synthetic red azo dye. Allowed to be used only for coloring wines for aperitifs, alcohols and eggs. In animal tests, its effect on calcium deposition in the kidneys was found. Prohibited for use in the US because there is a suspicion that it is carcinogenic. Its consumption is not recommended.



Erythrosine. Synthetic red dye. Allowed to be used only for cocktail or candied cherries, fruit salads with the addition of cherries. It can release iodine and impair thyroid function. In animal tests, cases of neoplastic thyroid lesions were found. People with thyroid problems should avoid foodstuffs colored with this substance. It is not recommended to eat.


Unhealthy, healthy products

They are considered to be beneficial to health and figure, but it is not true. Check which products to avoid when taking care of health or fighting for a slim figure.


“Zero sugar”

Such a slogan on the packaging suggests that it is a perfect product for those struggling to lose excess weight. Apart from the influence of sweeteners on the body, it is necessary to realize that many people who reach for, for example, sugar-free beverages are convinced that they can indulge in it, eating other, sweet products. And if your diet will contain more calories than you consume during the day, you will surely get fat instead of losing weight.

Treat the solution of reaching for sugar-free products as additional support for the diet, and not an excuse to indulge yourself.


Flavored water

Many flavored waters are no longer water, because they contain various substances, including sugar. Such a drink, although it is called water, may contain 125 kcal in a glass. The water has 0. Even information that such a liquid is enriched with vitamins, should not fool you. Usually there are not enough of them in the flavored water and it is more reasonable to eat a fruit, the vitamins of which will be more easily absorbed by the body.

Solution: buy water and add a bit of lemon or orange juice to it.


Turkey sausages

Of course, the nutritional value of frankfurters varies depending on the producer, but the slogan “skimmed” or “reduced fat content” may be confused.

Solution Always read labels on the packaging of frankfurters, compare products from different manufacturers and choose the healthiest ones. And if you buy sausages not in the package, and loose? You can ask the seller for additional information and if you do not receive it? Well, you’ll buy a cat in a sack.


Caesar salad

A small bowl of this salad is even 300-400 kcal and 30 g of fat, all by the sauce, which is poured ingredients.

Ask for the sauce given separately and pour the salad only one teaspoon of dressing. To add flavor, you can also add two teaspoons of grated parmesan cheese.


Energy bars

Many of them are just a sweet bar with a higher price. Some of them contain some protein, but even those that have “protein” in the name are very sweetened. And there is nothing to cheat, rarely allow you to satisfy your hunger, so a poor snack.

The solution is to choose bars with a calorie of up to 200 kcal, with a protein content of not less than 5g and with the addition of fiber. You just have to read the labels!


Muffins for breakfast

Sweet muffins are gaining popularity in Poland. Do you eat them sometimes? No wonder they are promoted as healthy. Meanwhile, some muffins can contain 500 kcal and 11 teaspoons of sugar in art.

The solution is to choose muffins of small size, check or ask about their calorie content and fiber content.


Granola flakes with reduced sugar content

They have 10% less calories and more sugar than ordinary ones. However, information about lower sugar content is conducive to eating more. Effect? The calorific value of a meal increases by more than 10%, and sugar … well, we have already written about it quite a lot. Worth reading. Stupid sugar and fructose is poison

Solution Search for flakes with reduced sugar content, not fat, and sweeten them with fruit.


Defatted yogurt

Yogurt is a super product that helps you lose weight and take care of your health. However, skimmed yogurts are still sweetened to keep them tasty. Some of their packaging may contain up to 30 g of fructose, sucrose or other sugar. Compare the most common natural yogurt with fruity or non-fat, and you will see what is the difference in the amount of sugar.

Buy yoghurt, which contains up to 12 g of sugar and up to 75 kcal in 100g.


Multigrain (multi-cereal) products

Before you buy pasta, bread or cookies with such a slogan on the front of the package, turn it over and read the composition. A large number of such products is prepared based on wholemeal flour, but refined, purified and free from fiber and many valuable ingredients.

The solution is to buy products prepared from wholemeal flour and wholemeal flour. Or at least select those that contain more fiber.


Products “Light”

The term “light” does not always mean that the product is low in calories. This is the case with the yoghurts mentioned above, but also in the case of olive oil. Light oil is just as caloric as regular oil. What makes her different is a brighter color and a more delicate flavor.

Which olive oil to choose, read in the material Do not be squeezed into a bottle of oil.

The solution is repeated, but there is no other way than reading the labels.


Products with omega 3 acids

Yoghurts, milk, eggs and other products contain omega 3 acids. But most of the products from which the packaging “shouted to you omega 3 acids contain them as much as they are in one bite of salmon. In addition, these are not the best for health, and those from EPA and DHA. Their composition is ALA from plant sources. Unfortunately, omega 3s from ALA are not as valuable as those from DHA and EPA.

Solution reach for 100 g of salmon. Such a piece has 100 times more high quality omega 3 than enriched (fortified) with omega 3 yogurt.


Ice tea

Ice tea manufacturers emphasize that their drink contains antioxidants. And yes – antioxidants are very health-beneficial substances. However, the high sugar content of ice tea makes its adverse effects significantly outweigh the pro-health effect of antioxidants. Half a liter of ice tea may contain 200 kcal and 59 g of sugar.

The solution you like ice tea? Do it yourself. Brew green, white or red tea and chill it. Such a drink has 0 kcal.


Iceberg lettuce

Many people love it for their fragility, but when it comes to vitamin content and taste, iceberg lettuce is a “big zero”. Because it has a little expressive taste, it is begging to pour it more sauce, and thus calories.

The solution should be added to the iceberg lettuce spinach leaves or rocket salad and pour the greens with a small amount of traditional vinegret sauce.


Coleslaw salad

While cabbage in the diet of slimming people is a good idea, the salad coleslaw is a fatal idea. 125 g of this salad can contain 250 kcal and 21 g fat, all by a large amount of mayonnaise sauce.

Avoid eating coleslaw salad outside the home. And if you prepare it in your own kitchen, use yogurt instead of mayonnaise.


Trans fats

Cookies and cookies are products that often contain harmful trans fats. Even small amounts of these substances are not safe for health because they accumulate or accumulate in the body. We wrote about it in the material Problem with trans fats. Also read Aggressive Trans fats.

Avoid buying products that contain this harmful type of fat. Think twice before reaching for products that contain hardened vegetable fat – often a slogan used to hide trans fats.


Bananas, dried bananas, banana chips

You know that one banana is 22 grams of sugar? Dried bananas are more caloric than fresh ones, and banana chips can contain as much fat and calories as a hamburger from fast food (9 g and 145 kcal).

Do you lose weight? Give up bananas. You have a slim figure and take care of health, eat fresh bananas time after time – one piece is about 100 kcal and 0 g fat.


Crisp bread

Do not fool yourself that crisp bread is better than ordinary bread. If both are prepared from white flour, both types of bread are not the healthiest.

Solution If the whole wheat flour does not appear as one of the first three ingredients, reach for other crispbreads. Also check the fiber content!

It is better to eat a slice of traditional wholemeal bread than a crispy one prepared from white flour.