A pit stop at the drive-thru may not be an everyday part of a nutritious diet, but believe it or not, dietitians say fast food doesn’t have to be completely off-limits for health. Sometimes, getting a quick meal is the highest priority for your family. “I know how much convenience matters when it comes to feeding yourself and your kiddos,” says Vanessa Imus, MS, RDN. “While I wouldn’t recommend fast food for dinner every night, in moderation, it can absolutely fit into a healthy lifestyle.”

Incorporating fast food the right way is all about what you choose from the menu. For example, a simple chicken sandwich is likely to be better for you than a double- or triple-patty burger with cheese. The best chicken sandwich you can choose at a fast food restaurant? According to all the registered dietitians we asked, that honor goes to Chick-fil-A’s Grilled Chicken Sandwich. With lean grilled chicken, a multigrain bun and relatively low total calories, RDs say this sandwich is a go-to healthy choice when you’re out and about.

Why the Chick-fil-A Grilled Chicken Sandwich Is the Healthiest Chicken Sandwich

Chick-fil-A Grilled Chicken Sandwich Nutrition:

Calories: 390
Total fat: 11g
Saturated fat: 2.5g
Sodium: 765mg
Carbs: 45g
Fiber: 3g
Total sugars: 11g
Protein: 28 g

It’s Low in Total Calories

Check the calorie info for typical fast food chicken sandwiches and you could be in for an eye-opener. Many chains’ chicken offerings come with a calorie count of 500 or more. That’s not terribly high, but before any french fries or additions it might be more than you’re looking for in an entree sandwich. Chick-fil-A’s Grilled Chicken Sandwich keeps calories more moderate. “At only 390 calories, it makes for a satisfying meal that can still support weight loss, fitting within most people’s calorie budget,” says Imus.

If you’d like to take its calories down even further, leave off the honey roasted barbecue sauce or ask for it on the side and use less. It accounts for 60 of the sandwich’s 390 calories.

It’s Grilled, Not Fried

“The grilled chicken sandwich is one of the best choices on a fast food menu because the chicken is grilled and not deep-fried,” says Laura Burak, MS, RDN. Grilling significantly reduces calories, sodium and saturated fat, compared to frying.

There are other reasons to limit fried foods, too. Eating a lot of them has been associated with health concerns like higher inflammation, poorer kidney function, disrupted thyroid hormones, and weight gain. When you have the choice, opt for grilled over fried chicken.

It Comes With a Multigrain Bun

Most Americans aren’t getting enough fiber or whole grains. The Chick-fil-A Grilled Chicken sandwich can bump up your intake of both, thanks to its multigrain bun, which provides all of this meal’s 3 grams of fiber. “This additional fiber will help you to meet your daily fiber needs in addition to other fiber-rich foods consumed throughout the day,” says Macy Diulus, RD, LD, MPH, CDCES. Since most fast food chicken sandwiches come with a refined grain bun, this one’s a definite upgrade.

It’s Not Too High in Sodium

To enhance flavor—and keep you coming back through the drive-thru—fast food sandwiches often ratchet up the salt. But a high-sodium diet isn’t a friend to your health, potentially raising blood pressure, elevating the risk of heart disease and contributing to bloating.

Fortunately, as fast food meals go, Chick-fil-A’s Grilled Chicken Sandwich is moderate in sodium, says Brannon Blount, MS, RDN, LDN. At 765 milligrams, the sandwich provides 33% of the American Heart Association’s recommended 2,300 milligram sodium limit. Though that’s not exactly low, it’s a far cry from the extremely high sodium levels you’ll find in some other fast food chicken sandwiches (especially the fried varieties).

How to Order a Healthy Fast Food Chicken Sandwich

Not swinging by Chick-fil-A? There are still ways to make other fast food chicken sandwiches better for you. Try these tips for upping the health factor.

• Make It Grilled, Not Fried: When in doubt, go with grilled! “Opting for grilled chicken over fried or crispy chicken will reduce the saturated fat and calorie content of your meal,” says Eliza Whitaker, MS, RDN.
• Add Veggies: Veggies can be scant in fast food sandwiches—so don’t hesitate to ask for extra. “Topping a chicken sandwich with lettuce and tomato will add vitamins A, C and folate, supporting health-promoting factors like immune function and collagen production,” says Bonnie Newlin, MPA, MS, RD, CDN, CLT. Some chains will even let you sub lettuce for a bun.
• Skip High-Calorie Toppings: Similarly, what you leave off a chicken sandwich can make as much of a difference to its healthiness as what you put on it. Burak recommends skipping high-calorie extras like sauces, cheese and bacon. If you do want a higher-cal option, try to stick to just one or two of your favorites.
• Choose Sides Wisely. Pairing your sandwich with the right sides rounds out the overall nutrition of your meal. “Choose fruit or a side salad instead of French fries to balance out the meal with some added fiber and nutrients,” Imus suggests. (The fruit cup at Chick-fil-A happens to be a great choice!)

Our Expert Take

In the wide world of fast food chicken sandwiches, the Chick-fil-A Grilled Chicken Sandwich is a cut above the rest. Its multigrain bun, unadorned lean protein and lack of high-calorie toppings make it a solidly nutritious choice. All told, this one is a winner of a dinner (or lunch!).  Adopt some of the sandwich’s benefits if you find yourself at a different spot, and choose grilled chicken, add veggies, and be mindful of toppings. Remember, fast food can be included as part of a healthy diet, especially when you upgrade your choice.