Unveiling 7 Sneaky Fast-Food Menu Items Loaded with Hidden Calories

Discover the seven fast-food menu pitfalls that hide extra calories and fat.

Fast food is nearly impossible to escape. With outlets around every corner, it’s a convenient choice for those with hectic schedules who lack the time to whip up a homemade meal or the desire to dine at a sit-down restaurant. Plus, let’s face it, fast food often tastes pretty great. Despite its unhealthy reputation, there are choices that won’t derail your diet—if you know how to navigate the menu. We spoke with Kelsey Holgate, Personal Training Leader and Nutrition Coach at Life Time Savage, to uncover the hidden traps behind fast-food menu descriptions. Here are seven common pitfalls to avoid if you want to dodge extra calories.

The first red flags? Words like “battered,” “fried,” “crispy,” or “breaded.” According to Holgate, “These items are typically fried in oils, such as vegetable or seed oils, which are considered unhealthy fats. They can increase cholesterol levels and contribute to inflammation.”

Items Labeled as “Battered,” “Fried,” “Crispy,” or “Breaded”

Think terms like “Supreme” and “Deluxe” are just fancy marketing? Think again. Fast food chains use these labels to describe items that often pack twice or three times the calories of regular options. “The problem isn’t just the calorie count,” Holgate notes, “but also the increased sodium levels.”

Items Labeled as “Supreme” or “Deluxe”

No, it’s not your imagination. Fast food brands love using the terms “Supreme” and “Deluxe” to describe menu options. “These often have double, if not triple, the number of calories. The calories are an issue in themselves, but also have more sodium,” she says.

Sauces and Condiments

Sauces and special condiments at fast food restaurants can be a slippery slope. “These are often made with seed oils or corn syrups. These will add additional calories and hidden sugars,” says Holgate.

Drinks, Especially Sugary Coffees or “Refreshers” 

There are lots of hidden calories in drinks, especially sugary iced coffees and drinks labeled as “refreshers.” “These are loaded with sugar and unneeded carbohydrates. Often, these will spike your blood sugar and leave you with an afternoon energy crash,” Holgate says.

All the “Value Meal” Options

Value meals can save you money, but they will likely add unneeded calories and fat. “Again, more calories and double the portion size,” she says.

Anything “Unlimited” or “All You Can Eat”

Anything “bottomless,” “unlimited,” or “all you can eat” may be tempting, but if you don’t practice portion control, this can get dangerous fast. “This goes for bread, drinks, popcorn, etc. Added calories before the meal is even served,” Holgate says.

“Bowls”

Burrito bowls, salad bowls, and any type of bowl can sound healthier than other menu options. But this isn’t always the case. “Some of these have more carbohydrates due to rice, beans, and chip toppings. You can add a lot of calories in and spike your blood sugar levels,” Holgate says.