When you’re faced with the following fast-food options—McDonald’s, Nathan’s, Taco Bell, KFC and Pizza Hut—and you just don’t feel like eating a salad or a grilled item from those menus, you might think, like I did, that pizza would be the healthiest choice.

After all, it’s not fried…there’s no artery-clogging meat on it (if you choose plain cheese or veggie)…heart-healthy olive oil often is mixed into the crust…and tomato sauce certainly seems like a healthful food.

Well, as it turns out, pizza isn’t the healthiest fast food…nor even the second-healthiest…

WHAT’S REALLY IN THERE?

I compared the nutrition facts of popular entrées from the fast-food restaurants mentioned above, and then I called Erin Palinski, RD, to talk about the pros and cons of each. I chose serving sizes that seemed most realistic—for example, most people I know eat two slices of pizza in one sitting, not just one slice.

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THE BEST OF THE WORST

Let’s take a closer look at some of the nutrition facts…

  • Calories: Palinski noted that all the food options I looked at are in the same ballpark calorie-wise, with the fried chicken having the fewest calories at 480 and the pizza having the most at 640.
  • Total fat, saturated fat, trans fat and cholesterol: The hot dogs had the most total fat and saturated fat, which is no surprise given what we all know hot dogs are made of. But, I admit, I was mildly surprised that the pizza had the least total fat—despite all that cheese!—and that the fried chicken had the least saturated fat. I was pleased to see trans fat only in the hamburger and the hot dogs, and not much of it even there. In terms of cholesterol, I was surprised that the fried chicken had more than double the amount of any other option.
  • Sodium: Wow, pizza, you are salty! That 1,600 milligrams (mg) of sodium in two slices accounts for more than half of the USDA’s recommended daily limit for an adult (2,300 mg), but that makes sense when you consider that all three of the main ingredients in pizza—crust, cheese and tomato sauce—are typically made with lots of sodium. An interesting “winner” in this category—the tacos, the only choice clocking in at less than 1,000 mg of sodium.
  • Sugar: The pizza again disappointed, with its 10 grams of sugar—that’s the equivalent of about 2.5 teaspoons of sugar. (And this is pizza, remember.) The fried chicken? No sugar.
  • Fiber: Tacos win again, with nine grams of fiber, nearly double the fiber content of any other food on the chart. Pizza performs respectably in this category, coming in second with four grams. The fried chicken? No fiber.
  • Protein: In terms of protein, nothing beats the chicken—in fact, with 45 grams, it nearly doubles the protein content of the burger, tacos or hot dogs. Pizza, again, performs pretty well, coming in second again with 30 grams.

    • FAST FOOD DOESN’T HAVE TO BE UNHEALTHY

    Among all these choices, then, there is no clear-cut winner. But Palinski noted that if you had to choose one, the KFC chicken pieces or the Taco Bell tacos would be the best of the bunch because they are both relatively lower in calories and saturated fat than the other meals. Plus, the tacos also have a relatively high level of fiber and relatively low level of sodium…while the chicken had no sugar and is high in protein.

    It’s also important to realize, she pointed out, that if you normally eat entrées with a side dish (or two or three) such as fries, nachos, mashed potatoes, coleslaw, biscuits, garlic knots or bread sticks, then those could turn a relatively healthy option into an undeniably unhealthy meal.

    Personally, I’m bummed that pizza didn’t come out on top. But Palinski said that pizza doesn’t always have to be an unhealthy choice. If you order it at a restaurant, whenever possible choose a whole-wheat thin crust to keep the calories and sodium low and the fiber high…ask for fresh mozzarella (which is lower in sodium) or low-fat cheese…and throw on as many vegetable toppings as you like. Then blot off some oil with a napkin and remove some cheese if it’s piled on. Even better—make pizza at home, where you can use healthy ingredients such as tomato sauce with no added sugar or sodium.