Fast-Food Swaps That Save Calories
ChatGPT 
Claude 
AI Mode 
Perplexity We matched items on 70 fast-food chain menus in the United States, Germany, France, the United Kingdom and Canada and found 2,141 swaps that save between 50 and 800 kcal. Each swap stays inside one chain: the same burger without cheese, one patty fewer, one size smaller, grilled instead of crispy, a zero drink, or a side salad instead of fries. Every figure comes from the chain's own nutrition page or PDF, and each table below names that source and the date we read it. No app user data is used.
Key findings
| # | Finding |
|---|---|
| 1 | Swapping medium fries for a side salad or fruit saves the most per swap: a median of 295 kcal across 47 pairs. At McDonald's, apple slices list 15 kcal against 320 kcal for medium fries in the US; in France, the P'tite Salade lists 7 kcal against 328 kcal (McDonald's nutrition pages, read 2026-10-11 and 2026-10-21). |
| 2 | Dropping a patty saves a median of 260 kcal. A Burger King Whopper lists 710 kcal and a Triple Whopper 1,250 kcal in the US. At Hans im Glück in Germany, the Single Smash lists 512 kcal and the Triple Smash 1,057 kcal. |
| 3 | A zero or diet drink saves a median of 220 kcal. A large Coca-Cola at Burger King US lists 320 kcal and a large Coca-Cola Zero 0 kcal. At McDonald's Germany, 0.5 l of Coca-Cola lists 200 kcal against 1 kcal for Coca-Cola Zero Sugar. |
| 4 | Leaving off the cheese saves less than most swap lists claim. One slice saves 50 kcal on a McDonald's US cheeseburger (300 kcal, against 250 kcal for the hamburger) and 80 kcal on a Whopper. The 200 kcal figure shows up only on a triple: Shake Shack lists 950 kcal for a Triple Cheeseburger and 750 kcal for a Triple Hamburger. |
| 5 | Across all 125 cheese, bacon and mayo pairs, the median saving is 80 kcal. |
| 6 | One size smaller is the most common swap on the menus (1,465 pairs) and saves a median of 120 kcal. McDonald's US medium fries list 320 kcal and large fries 480 kcal. |
| 7 | Grilled instead of crispy chicken saves a median of 110 kcal over 9 pairs. Culver's lists 480 kcal for its Grilled Chicken Sandwich and 690 kcal for the Crispy Chicken Sandwich. |
Swaps by type
| Swap type | Pairs found | Median kcal saved | Range (kcal) |
|---|---|---|---|
| Side salad or fruit instead of fries | 47 | 295 | 110 to 385 |
| One patty fewer | 157 | 260 | 79 to 545 |
| Zero or diet drink | 328 | 220 | 50 to 595 |
| Wrap instead of burger, or the reverse | 10 | 170 | 53 to 402 |
| One size smaller | 1,465 | 120 | 50 to 670 |
| Grilled instead of crispy | 9 | 110 | 100 to 240 |
| No cheese, bacon or mayo | 125 | 80 | 50 to 330 |
| All swaps | 2,141 | 140 | 50 to 800 |
The tables below show up to six of the biggest swaps per chain, with no more than two of the same type, so each chain shows a mix. The CSV holds every pair. Chains with fewer than three pairs are left off this page but stay in the CSV.
United States
Applebee's
4 swaps found. Source: applebees.com, read 2026-10-21. Build an order in the Applebee's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Garlicky Green Beans (150 kcal) | Classic Fries (Side) (400 kcal) | 250 | side swap |
| Oriental Chicken Salad (with Grilled Chicken) (710 kcal) | Oriental Chicken Salad (with Crispy Chicken) (900 kcal) | 190 | grilled not crispy |
| Classic Burger (1090 kcal) | Classic Cheeseburger (1220 kcal) | 130 | skip the add-on |
| 6 oz. USDA Select Sirloin (560 kcal) | 8 oz. USDA Select Sirloin (620 kcal) | 60 | smaller size |
Arby's
30 swaps found. Source: assets.ctfassets.net, read 2026-10-14. Build an order in the Arby's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Sausage Gravy Biscuit (480 kcal) | Sausage Gravy Biscuit, double (960 kcal) | 480 | fewer patties |
| Tree Top Applesauce (45 kcal) | Crinkle Fries, medium (390 kcal) | 345 | side swap |
| Jamocha Shake, medium (700 kcal) | Jamocha Shake, large (980 kcal) | 280 | smaller size |
| Chocolate Shake, medium (700 kcal) | Chocolate Shake, large (970 kcal) | 270 | smaller size |
| Classic Beef 'n Cheddar (450 kcal) | Double Beef 'n Cheddar (630 kcal) | 180 | fewer patties |
| Coca-Cola Zero Sugar, small (0 kcal) | Coca-Cola, small (120 kcal) | 120 | light or zero drink |
Baskin-Robbins
44 swaps found. Source: baskinrobbins.com, read 2026-10-21. Build an order in the Baskin-Robbins nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Pepsi Zero Sugar (20 fl oz) (0 kcal) | Pepsi (20 fl oz) (250 kcal) | 250 | light or zero drink |
| Chocolate Mousse Royale (2.5 oz scoop) (190 kcal) | Chocolate Mousse Royale (4 oz scoop) (310 kcal) | 120 | smaller size |
| Cookie Monster (2.5 oz scoop) (190 kcal) | Cookie Monster (4 oz scoop) (310 kcal) | 120 | smaller size |
Bojangles
21 swaps found. Source: storyblok.pleinaircdn.com, read 2026-10-21. Build an order in the Bojangles nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Diet Mountain Dew Large (32 oz) (0 kcal) | Mountain Dew Large (32 oz) (440 kcal) | 440 | light or zero drink |
| Diet Pepsi Large (32 oz) (0 kcal) | Pepsi Large (32 oz) (400 kcal) | 400 | light or zero drink |
| Mountain Dew Regular (22 oz) (300 kcal) | Mountain Dew Large (32 oz) (440 kcal) | 140 | smaller size |
| Bo-Tato Rounds Small (260 kcal) | Bo-Tato Rounds Medium (390 kcal) | 130 | smaller size |
| Egg & Cheese Biscuit (430 kcal) | Bacon, Egg & Cheese Biscuit (510 kcal) | 80 | skip the add-on |
Buffalo Wild Wings
11 swaps found. Source: buffalowildwings.com, read 2026-10-21. Build an order in the Buffalo Wild Wings nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Tots (Regular) (620 kcal) | Tots (Large) (1240 kcal) | 620 | smaller size |
| Small Cauliflower Wings (520 kcal) | Large Cauliflower Wings (1040 kcal) | 520 | smaller size |
| Garden Side Salad (90 kcal) | Crispy Battered French Fries (Regular) (370 kcal) | 280 | side swap |
| Grilled Chicken Breast (90 kcal) | Original Crispy Chicken Breast (330 kcal) | 240 | grilled not crispy |
| All-American Cheeseburger (820 kcal) | All-American Bacon Cheeseburger (1020 kcal) | 200 | skip the add-on |
| Buffalo Ranch Chicken Sandwich (750 kcal) | Buffalo Ranch Chicken Wrap (860 kcal) | 110 | wrap or burger |
Burger King
100 swaps found. Source: bk.com, read 2026-10-14. Build an order in the Burger King nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Whopper (710 kcal) | Triple Whopper (1250 kcal) | 540 | fewer patties |
| Whopper with Bacon (770 kcal) | Triple Whopper with Bacon (1310 kcal) | 540 | fewer patties |
| Spicy Original Chicken Wrap (390 kcal) | Spicy Original Chicken Sandwich (790 kcal) | 400 | wrap or burger |
| Classic Original Chicken Wrap (310 kcal) | Original Chicken Sandwich (680 kcal) | 370 | wrap or burger |
| Large Coca-Cola Zero (0 kcal) | Large Coca-Cola (320 kcal) | 320 | light or zero drink |
| Mott's Applesauce (50 kcal) | Medium French Fries (370 kcal) | 320 | side swap |
Carl's Jr.
55 swaps found. Source: carlsjr.com, read 2026-10-21. Build an order in the Carl's Jr. nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Famous Star with Cheese - Single (680 kcal) | Famous Star with Cheese - Triple (1190 kcal) | 510 | fewer patties |
| Western Bacon Cheeseburger - Single (770 kcal) | Western Bacon Cheeseburger - Triple (1280 kcal) | 510 | fewer patties |
| Coca-Cola Zero 32 oz (0 kcal) | Coca-Cola 32 oz (410 kcal) | 410 | light or zero drink |
| Diet Dr Pepper 32 oz (0 kcal) | Dr Pepper 32 oz (352 kcal) | 352 | light or zero drink |
| Hash Rounds - Medium (320 kcal) | Hash Rounds - Large (450 kcal) | 130 | smaller size |
| Hand-Crafted Lemonade 16 oz (200 kcal) | Hand-Crafted Lemonade 24 oz (330 kcal) | 130 | smaller size |
CAVA
13 swaps found. Source: cava.com, read 2026-10-14. Build an order in the CAVA nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Maine Root Diet Soda (Fountain), large (22 oz) (0 kcal) | Maine Root Soda (Fountain), large (22 oz) (270 kcal) | 270 | light or zero drink |
| Maine Root Diet Soda (Fountain), small (16 oz) (0 kcal) | Maine Root Soda (Fountain), small (16 oz) (190 kcal) | 190 | light or zero drink |
| Classic Lemonade, small (16 oz) (260 kcal) | Classic Lemonade, large (22 oz) (360 kcal) | 100 | smaller size |
| Classic Lemonade (CA), small (16 oz) (210 kcal) | Classic Lemonade (CA), large (22 oz) (290 kcal) | 80 | smaller size |
Chick-fil-A
51 swaps found. Source: chick-fil-a.com, read 2026-10-14. Build an order in the Chick-fil-A nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Buddy Fruits Apple Sauce (45 kcal) | Medium Chick-fil-A Waffle Potato Fries (420 kcal) | 375 | side swap |
| Small Fruit Cup (60 kcal) | Medium Chick-fil-A Waffle Potato Fries (420 kcal) | 360 | side swap |
| Large Chick-fil-A Diet Lemonade (80 kcal) | Large Chick-fil-A Lemonade (380 kcal) | 300 | light or zero drink |
| Large Sunjoy (1/2 Unsweet Tea, 1/2 Diet Lemonade) (60 kcal) | Large Sunjoy (1/2 Sweet Tea, 1/2 Lemonade) (350 kcal) | 290 | light or zero drink |
| Small Mac & Cheese (270 kcal) | Medium Mac & Cheese (450 kcal) | 180 | smaller size |
| Medium Chick-fil-A Waffle Potato Fries (420 kcal) | Large Chick-fil-A Waffle Potato Fries (600 kcal) | 180 | smaller size |
Chili's
11 swaps found. Source: restaurant.nutritionix.com, read 2026-10-21. Build an order in the Chili's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| The Big Smasher Burger (950 kcal) | The Double Big Smasher Burger (1490 kcal) | 540 | fewer patties |
| Side Applesauce (90 kcal) | Homestyle Fries (420 kcal) | 330 | side swap |
| House Side Salad without Dressing (130 kcal) | Homestyle Fries (420 kcal) | 290 | side swap |
| Loaded Baked Potato, Cup (220 kcal) | Loaded Baked Potato, Bowl (430 kcal) | 210 | smaller size |
| Chicken Enchilada, Cup (200 kcal) | Chicken Enchilada, Bowl (390 kcal) | 190 | smaller size |
| Coca-Cola Zero, To-Go Cup (0 kcal) | Coca-Cola, To-Go Cup (190 kcal) | 190 | light or zero drink |
Chipotle
11 swaps found. Source: chipotle.com, read 2026-10-14. Build an order in the Chipotle nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Diet Mountain Dew, 32 fl oz (0 kcal) | Mountain Dew, 32 fl oz (440 kcal) | 440 | light or zero drink |
| Diet Pepsi, 32 fl oz (0 kcal) | Pepsi, 32 fl oz (400 kcal) | 400 | light or zero drink |
| Chips, regular 4 oz (540 kcal) | Chips, large 6 oz (810 kcal) | 270 | smaller size |
| Queso blanco side, 4 oz (240 kcal) | Queso blanco side, large 8 oz (480 kcal) | 240 | smaller size |
Cinnabon
21 swaps found. Source: assets.ctfassets.net, read 2026-10-21. Build an order in the Cinnabon nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| OREO Cookies & Cream Chillattas, 16 oz (640 kcal) | OREO Cookies & Cream Chillattas, 24 oz (850 kcal) | 210 | smaller size |
| Strawberries & Cream Chillattas, 16 oz (570 kcal) | Strawberries & Cream Chillattas, 24 oz (770 kcal) | 200 | smaller size |
| Egg & Cheese Sandwich with Cheese Roll (380 kcal) | Bacon, Egg & Cheese Sandwich with Cheese Roll (460 kcal) | 80 | skip the add-on |
| Egg & Cheese Sandwich on Croissant (410 kcal) | Bacon, Egg & Cheese Sandwich on Croissant (460 kcal) | 50 | skip the add-on |
Culver's
73 swaps found. Source: cdn.culvers.com, read 2026-10-14. Build an order in the Culver's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Mushroom & Swiss ButterBurger, Single (530 kcal) | Mushroom & Swiss ButterBurger, Triple (1030 kcal) | 500 | fewer patties |
| Sourdough Melt, Single (490 kcal) | Sourdough Melt, Triple (990 kcal) | 500 | fewer patties |
| Wisconsin Cheese Curds, Medium (490 kcal) | Wisconsin Cheese Curds, Large (980 kcal) | 490 | smaller size |
| Onion Rings, Medium (420 kcal) | Onion Rings, Large (840 kcal) | 420 | smaller size |
| Coca-Cola Zero Sugar, Large (0 kcal) | Coca-Cola, Large (390 kcal) | 390 | light or zero drink |
| Diet Dr Pepper, Large (0 kcal) | Dr Pepper, Large (380 kcal) | 380 | light or zero drink |
Dairy Queen
147 swaps found. Source: dairyqueen.com, read 2026-10-14. Build an order in the Dairy Queen nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Cheese Curds, Regular (500 kcal) | Cheese Curds, Large (1000 kcal) | 500 | smaller size |
| Original Cheeseburger, Single (370 kcal) | Original Cheeseburger, Triple (760 kcal) | 390 | fewer patties |
| Choco Brownie Extreme Blizzard, Medium (980 kcal) | Choco Brownie Extreme Blizzard, Large (1330 kcal) | 350 | smaller size |
| Hamburger (320 kcal) | Hamburger, Triple (610 kcal) | 290 | fewer patties |
| Side Salad (20 kcal) | Fries, Regular (280 kcal) | 260 | side swap |
| Applesauce (45 kcal) | Fries, Regular (280 kcal) | 235 | side swap |
Del Taco
30 swaps found. Source: deltaco.com, read 2026-10-21. Build an order in the Del Taco nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Coca-Cola Zero Sugar (Large) (0 kcal) | Coca-Cola (Large) (370 kcal) | 370 | light or zero drink |
| Regular Shake (Chocolate) (550 kcal) | Large Shake (Chocolate) (880 kcal) | 330 | smaller size |
| Regular Shake (Strawberry) (520 kcal) | Large Shake (Strawberry) (820 kcal) | 300 | smaller size |
| Coca-Cola Zero Sugar (Regular) (0 kcal) | Coca-Cola (Regular) (290 kcal) | 290 | light or zero drink |
| Del Cheeseburger (470 kcal) | Double Del Cheeseburger (690 kcal) | 220 | fewer patties |
| Breakfast Burrito (Egg & Cheese) (380 kcal) | Breakfast Burrito (Bacon, Egg & Cheese) (520 kcal) | 140 | skip the add-on |
Denny's
16 swaps found. Source: dennys.com, read 2026-10-21. Build an order in the Denny's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Bourbon Bacon Burger (870 kcal) | Double Bourbon Bacon Burger (1320 kcal) | 450 | fewer patties |
| Slamburger (830 kcal) | Double Slamburger (1270 kcal) | 440 | fewer patties |
| Garden Side Salad (170 kcal) | Seasoned Fries (490 kcal) | 320 | side swap |
| Maple-Flavored Syrup, Sugar-Free (15 kcal) | Maple-Flavored Syrup (220 kcal) | 205 | light or zero drink |
| Sweet Corn (290 kcal) | Seasoned Fries (490 kcal) | 200 | side swap |
| Ranch Dressing (1.5 oz) (200 kcal) | Ranch Dressing (3 oz) (390 kcal) | 190 | smaller size |
Dunkin'
158 swaps found. Source: assets.ctfassets.net, read 2026-10-14. Build an order in the Dunkin' nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Caramel Creme Coffee Chiller, Medium (770 kcal) | Caramel Creme Coffee Chiller, Large (1020 kcal) | 250 | smaller size |
| French Vanilla Swirl Coffee Chiller with Cream, Medium (750 kcal) | French Vanilla Swirl Coffee Chiller with Cream, Large (1000 kcal) | 250 | smaller size |
| Iced Green Tea Unsweetened, Large (5 kcal) | Iced Green Tea Sweetened, Large (140 kcal) | 135 | light or zero drink |
| Iced Tea Unsweetened, Large (5 kcal) | Iced Tea Sweetened, Large (140 kcal) | 135 | light or zero drink |
| Egg and Cheese on Croissant (440 kcal) | Bacon, Egg and Cheese on Croissant (520 kcal) | 80 | skip the add-on |
| Egg and Cheese on English Muffin (340 kcal) | Bacon, Egg and Cheese on English Muffin (420 kcal) | 80 | skip the add-on |
Dutch Bros
106 swaps found. Source: dutchbros.com, read 2026-10-21. Build an order in the Dutch Bros nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Zero Sugar Strawberry Rebel Iced Large (15 kcal) | Strawberry Rebel Iced Large (370 kcal) | 355 | light or zero drink |
| Chocolate Shake Blended Small (450 kcal) | Chocolate Shake Blended Medium (680 kcal) | 230 | smaller size |
| Mocha Freeze Blended Medium (660 kcal) | Mocha Freeze Blended Large (880 kcal) | 220 | smaller size |
| Zero Sugar Strawberry Rebel Iced Medium (10 kcal) | Strawberry Rebel Iced Medium (230 kcal) | 220 | light or zero drink |
El Pollo Loco
16 swaps found. Source: elpolloloco.com, read 2026-10-21. Build an order in the El Pollo Loco nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Chips & Queso Blanco (small) (500 kcal) | Chips & Queso Blanco (regular) (1010 kcal) | 510 | smaller size |
| Chips & Guacamole (small) (450 kcal) | Chips & Guacamole (regular) (900 kcal) | 450 | smaller size |
| Coca-Cola Zero Sugar, Large (0 kcal) | Coca-Cola, Large (400 kcal) | 400 | light or zero drink |
| Coca-Cola Zero Sugar, Regular (0 kcal) | Coca-Cola, Regular (260 kcal) | 260 | light or zero drink |
| Classic Chicken Tostada (820 kcal) | Double Chicken Tostada (990 kcal) | 170 | fewer patties |
Firehouse Subs
69 swaps found. Source: nutritionix.com, read 2026-10-21. Build an order in the Firehouse Subs nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Pepperoni Pizza Meatball Sub (Medium) (1250 kcal) | Pepperoni Pizza Meatball Sub (Large) (1920 kcal) | 670 | smaller size |
| Tuna (Medium) (890 kcal) | Tuna (Large) (1550 kcal) | 660 | smaller size |
| Firehouse Side Salad (60 kcal) | Cajun Fries (400 kcal) | 340 | side swap |
| Cherry Lime-Aid Zero Sugar (22 oz) (5 kcal) | Cherry Lime-Aid (22 oz) (330 kcal) | 325 | light or zero drink |
| Minute Maid Light Pink Lemonade (22 oz) (15 kcal) | Minute Maid Pink Lemonade (22 oz) (300 kcal) | 285 | light or zero drink |
Five Guys
4 swaps found. Source: fiveguys.com, read 2026-10-14. Build an order in the Five Guys nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Mini Five Guys Style fries (405 kcal) | Regular Five Guys Style fries (953 kcal) | 548 | smaller size |
| Regular Five Guys Style fries (953 kcal) | Large Five Guys Style fries (1314 kcal) | 361 | smaller size |
Hardee's
18 swaps found. Source: hardees.com, read 2026-10-21. Build an order in the Hardee's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Buddy Fruits Organic Apple Sauce Pouch (45 kcal) | Fries - Medium (400 kcal) | 355 | side swap |
| Diet Dr Pepper (32 fl. oz) (0 kcal) | Dr Pepper (32 fl. oz) (352 kcal) | 352 | light or zero drink |
| Coca-Cola Zero (32 fl. oz) (0 kcal) | Coca-Cola (32 fl. oz) (320 kcal) | 320 | light or zero drink |
| Frisco - Single (740 kcal) | Frisco - Double (1020 kcal) | 280 | fewer patties |
| Mushroom & Swiss - Single (580 kcal) | Mushroom & Swiss - Double (860 kcal) | 280 | fewer patties |
| Hash Rounds - Medium (320 kcal) | Hash Rounds - Large (450 kcal) | 130 | smaller size |
IHOP
11 swaps found. Source: ihop.com, read 2026-10-21. Build an order in the IHOP nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| BLT (580 kcal) | Double BLT (870 kcal) | 290 | fewer patties |
| Diet Pepsi (X-Large) (0 kcal) | Pepsi (X-Large) (230 kcal) | 230 | light or zero drink |
| Pepsi Zero Sugar (X-Large) (0 kcal) | Pepsi (X-Large) (230 kcal) | 230 | light or zero drink |
| Hot Chocolate (Regular) (170 kcal) | Hot Chocolate (Large) (310 kcal) | 140 | smaller size |
| Chocolate Milk (Regular) (210 kcal) | Chocolate Milk (Large) (320 kcal) | 110 | smaller size |
In-N-Out
15 swaps found. Source: in-n-out.com, read 2026-10-14. Build an order in the In-N-Out nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Lite Pink Lemonade, 29 fl oz (15 kcal) | Signature Pink Lemonade, 29 fl oz (400 kcal) | 385 | light or zero drink |
| Diet Coca-Cola, 29 fl oz (0 kcal) | Coca-Cola, 29 fl oz (360 kcal) | 360 | light or zero drink |
| Hamburger with onion, mustard and ketchup instead of spread (300 kcal) | Cheeseburger with onion, mustard and ketchup instead of spread (380 kcal) | 80 | skip the add-on |
| Hamburger with onion (360 kcal) | Cheeseburger with onion (430 kcal) | 70 | skip the add-on |
Jack in the Box
18 swaps found. Source: cdn.sanity.io, read 2026-10-14. Build an order in the Jack in the Box nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Tree Top Apple Sauce Pouch (45 kcal) | French Fries, medium (430 kcal) | 385 | side swap |
| Side Salad (50 kcal) | French Fries, medium (430 kcal) | 380 | side swap |
| Chocolate Shake, regular 16 oz (670 kcal) | Chocolate Shake, large 24 oz (970 kcal) | 300 | smaller size |
| Oreo Shake, regular 16 oz (690 kcal) | Oreo Shake, large 24 oz (990 kcal) | 300 | smaller size |
| Jack Wrap, Classic Grilled (270 kcal) | Jack Wrap, Classic Crispy (380 kcal) | 110 | grilled not crispy |
| Jack Wrap, Spicy Grilled (270 kcal) | Jack Wrap, Spicy Crispy (380 kcal) | 110 | grilled not crispy |
Jersey Mike's
25 swaps found. Source: jerseymikes.com, read 2026-10-21. Build an order in the Jersey Mike's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| #9 Club Supreme (Mini) (680 kcal) | #9 Club Supreme (Regular) (1190 kcal) | 510 | smaller size |
| #8 Club Sub (Mini) (660 kcal) | #8 Club Sub (Regular) (1160 kcal) | 500 | smaller size |
Jollibee
4 swaps found. Source: jollibee-prod-media.s3.us-west-2.amazonaws.com, read 2026-10-14. Build an order in the Jollibee nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Soda Diet Pepsi (no ice) (0 kcal) | Soda Pepsi (no ice) (280 kcal) | 280 | light or zero drink |
| Jolly Crispy Fries, Regular (340 kcal) | Jolly Crispy Fries, Large (510 kcal) | 170 | smaller size |
| Mashed Potato with Gravy, Regular (170 kcal) | Mashed Potato with Gravy, Large (340 kcal) | 170 | smaller size |
| Yum (360 kcal) | Yum w/ Cheese (410 kcal) | 50 | skip the add-on |
KFC
4 swaps found. Source: kfc.com, read 2026-10-11. Build an order in the KFC nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| House Side Salad, no dressing (15 kcal) | Secret Recipe Fries (320 kcal) | 305 | side swap |
| Green Beans (25 kcal) | Secret Recipe Fries (320 kcal) | 295 | side swap |
| Pepsi Zero Sugar, 20 fl oz (0 kcal) | Pepsi, 20 fl oz (250 kcal) | 250 | light or zero drink |
McDonald's
17 swaps found. Source: mcdonalds.com, read 2026-10-11. Build an order in the McDonald's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Apple Slices (15 kcal) | Medium Fries (320 kcal) | 305 | side swap |
| Strawberry Shake, medium (600 kcal) | Strawberry Shake, large (850 kcal) | 250 | smaller size |
| Quarter Pounder with Cheese (520 kcal) | Double Quarter Pounder with Cheese (740 kcal) | 220 | fewer patties |
| Vanilla Shake, medium (570 kcal) | Vanilla Shake, large (780 kcal) | 210 | smaller size |
| Cheeseburger (300 kcal) | Double Cheeseburger (440 kcal) | 140 | fewer patties |
| Quarter Pounder with Cheese (520 kcal) | Bacon Quarter Pounder with Cheese (630 kcal) | 110 | skip the add-on |
Panda Express
57 swaps found. Source: pandaexpress.com, read 2026-10-14. Build an order in the Panda Express nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Coca-Cola Zero Sugar, 42 oz (0 kcal) | Coca-Cola, 42 oz (500 kcal) | 500 | light or zero drink |
| Sprite Zero, 42 oz (10 kcal) | Sprite, 42 oz (480 kcal) | 470 | light or zero drink |
| Fanta Fruit Punch, 30 oz (510 kcal) | Fanta Fruit Punch, 42 oz (720 kcal) | 210 | smaller size |
| Hi-C Flashin Fruit Punch, 30 oz (370 kcal) | Hi-C Flashin Fruit Punch, 42 oz (570 kcal) | 200 | smaller size |
Panera Bread
22 swaps found. Source: panerabread.com, read 2026-10-14. Build an order in the Panera Bread nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Bacon Mac & Cheese, cup (530 kcal) | Bacon Mac & Cheese, bowl (1050 kcal) | 520 | smaller size |
| Mac & Cheese, cup (490 kcal) | Mac & Cheese, bowl (980 kcal) | 490 | smaller size |
| Tropicana Light Lemonade, 30 fl oz (15 kcal) | Tropicana Lemonade, 30 fl oz (380 kcal) | 365 | light or zero drink |
| Diet Mountain Dew, 20 fl oz (10 kcal) | Mountain Dew, 20 fl oz (280 kcal) | 270 | light or zero drink |
| Mac & Cheese, bowl (980 kcal) | Bacon Mac & Cheese, bowl (1050 kcal) | 70 | skip the add-on |
Papa John's
42 swaps found. Source: papajohns.com, read 2026-10-14. Build an order in the Papa John's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Diet Mountain Dew, 20 oz (10 kcal) | Mountain Dew, 20 oz (280 kcal) | 270 | light or zero drink |
| Diet Pepsi, 20 oz (0 kcal) | Pepsi, 20 oz (250 kcal) | 250 | light or zero drink |
| Welch's Grape Soda, 12 oz (200 kcal) | Welch's Grape Soda, 20 oz (330 kcal) | 130 | smaller size |
| Meatball Pepperoni, Original crust medium slice (1/8 pizza) (240 kcal) | Meatball Pepperoni, Original crust large slice (1/8 pizza) (360 kcal) | 120 | smaller size |
Pizza Hut
116 swaps found. Source: nutritionix.com, read 2026-10-14. Build an order in the Pizza Hut nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| 32 oz Fountain - Diet Mtn Dew (15 kcal) | 32 oz Fountain - MTN Dew (430 kcal) | 415 | light or zero drink |
| 32 oz Fountain - Diet Pepsi (0 kcal) | 32 oz Fountain - Pepsi (410 kcal) | 410 | light or zero drink |
| Loaded Baked Potato Soup with Crackers (Cup) (320 kcal) | Loaded Baked Potato Soup with Crackers (Bowl) (600 kcal) | 280 | smaller size |
| Broccoli & Cheese Soup with Crackers (Cup) (280 kcal) | Broccoli & Cheese Soup with Crackers (Bowl) (530 kcal) | 250 | smaller size |
| Honey BBQ Sandwich with Fries (1720 kcal) | Honey BBQ with Bacon Sandwich with Fries (1890 kcal) | 170 | skip the add-on |
| Roasted Turkey & Provolone Sandwich w/ Straight-Cut Fries (1160 kcal) | Roasted Turkey & Provolone Sandwich with Bacon w/ Straight-Cut Fries (1240 kcal) | 80 | skip the add-on |
Popeyes
10 swaps found. Source: plk-use1-prod.sites.rbictg.com, read 2026-10-11. Build an order in the Popeyes nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Homestyle Mac & Cheese, regular (280 kcal) | Homestyle Mac & Cheese, large (850 kcal) | 570 | smaller size |
| Cajun Rice, regular (230 kcal) | Cajun Rice, large (780 kcal) | 550 | smaller size |
| Diet Pepsi, regular (0 kcal) | Pepsi, regular (250 kcal) | 250 | light or zero drink |
| Diet Coke, regular (0 kcal) | Coke, regular (240 kcal) | 240 | light or zero drink |
| Biscuit (230 kcal) | Bacon Biscuit (400 kcal) | 170 | skip the add-on |
Qdoba
7 swaps found. Source: assets.ctfassets.net, read 2026-10-21. Build an order in the Qdoba nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Diet Dr Pepper (Lrg) (0 kcal) | Dr Pepper (Lrg) (390 kcal) | 390 | light or zero drink |
| Coca-Cola Zero (Lrg) (0 kcal) | Coca-Cola (Lrg) (360 kcal) | 360 | light or zero drink |
| Hand Crafted Guacamole (2 oz) (80 kcal) | Hand Crafted Guacamole (4 oz) (170 kcal) | 90 | smaller size |
| Queso Diablo (2 oz) (90 kcal) | Queso Diablo (4 oz) (180 kcal) | 90 | smaller size |
Raising Cane's
18 swaps found. Source: raisingcanes.com, read 2026-10-14. Build an order in the Raising Cane's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Diet Mountain Dew, Large, 32 fl oz (10 kcal) | Mountain Dew, Large, 32 fl oz (450 kcal) | 440 | light or zero drink |
| Coca-Cola Zero, Large, 32 fl oz (0 kcal) | Coca-Cola, Large, 32 fl oz (410 kcal) | 410 | light or zero drink |
Shake Shack
56 swaps found. Source: shakeshack.com, read 2026-10-14. Build an order in the Shake Shack nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Single ShackBurger (500 kcal) | Triple ShackBurger (1020 kcal) | 520 | fewer patties |
| Single SmokeShack (600 kcal) | Triple SmokeShack (1120 kcal) | 520 | fewer patties |
| Diet Coke, large (0 kcal) | Coke, large (210 kcal) | 210 | light or zero drink |
| Coke Zero, large (0 kcal) | Coke, large (210 kcal) | 210 | light or zero drink |
| Triple Hamburger (750 kcal) | Triple Cheeseburger (950 kcal) | 200 | skip the add-on |
| Double Hamburger (560 kcal) | Double Cheeseburger (700 kcal) | 140 | skip the add-on |
Smoothie King
104 swaps found. Source: smoothieking.com, read 2026-10-21. Build an order in the Smoothie King nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| The Hulk Strawberry, 20 oz (820 kcal) | The Hulk Strawberry, 32 oz (1230 kcal) | 410 | smaller size |
| The Hulk Chocolate, 20 oz (700 kcal) | The Hulk Chocolate, 32 oz (1060 kcal) | 360 | smaller size |
Sonic
194 swaps found. Source: assets.ctfassets.net, read 2026-10-14. Build an order in the Sonic nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Diet Cherry Limeade RT 44 (15 kcal) | Cherry Limeade RT 44 (490 kcal) | 475 | light or zero drink |
| Oreo Peanut Butter Shake Medium (1030 kcal) | Oreo Peanut Butter Shake Large (1480 kcal) | 450 | smaller size |
| Diet Mountain Dew RT 44 (10 kcal) | Mountain Dew RT 44 (460 kcal) | 450 | light or zero drink |
| Strawberry Cream Slush Medium (690 kcal) | Strawberry Cream Slush Large (1100 kcal) | 410 | smaller size |
| Kids Apple Sauce (45 kcal) | Groovy Fries Medium (370 kcal) | 325 | side swap |
| Tots Large (580 kcal) | Cheese Tots Large (840 kcal) | 260 | skip the add-on |
Taco Bell
70 swaps found. Source: tacobell.com, read 2026-10-14. Build an order in the Taco Bell nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Mtn Dew Zero Sugar Dirty Soda (30 oz) (50 kcal) | Mtn Dew Dirty Soda (30 oz) (470 kcal) | 420 | light or zero drink |
| Mtn Dew Zero Sugar (30 oz) (5 kcal) | Mtn Dew (30 oz) (420 kcal) | 415 | light or zero drink |
| Caramel Dulce Churro Chiller (16 oz) (560 kcal) | Caramel Dulce Churro Chiller (20 oz) (760 kcal) | 200 | smaller size |
| Strawberry Matcha Chiller (16 oz) (590 kcal) | Strawberry Matcha Chiller (20 oz) (780 kcal) | 190 | smaller size |
Texas Roadhouse
17 swaps found. Source: nutritionix.com, read 2026-10-21. Build an order in the Texas Roadhouse nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Cheese Fries - Small (860 kcal) | Cheese Fries - Regular (1240 kcal) | 380 | smaller size |
| Grilled Pork Chops - Single Chop (440 kcal) | Grilled Pork Chops - Double Chop (730 kcal) | 290 | fewer patties |
| Green Beans (100 kcal) | Steak Fries (360 kcal) | 260 | side swap |
| Texas Red Chili (no beans) - Cup (250 kcal) | Texas Red Chili (no beans) - Bowl (500 kcal) | 250 | smaller size |
| Applesauce (110 kcal) | Steak Fries (360 kcal) | 250 | side swap |
The Cheesecake Factory
6 swaps found. Source: thecheesecakefactory.com, read 2026-10-21. Build an order in the The Cheesecake Factory nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Cup of Mexican Chicken and Vegetable Soup (340 kcal) | Bowl of Mexican Chicken and Vegetable Soup (680 kcal) | 340 | smaller size |
| Classic Burger (1280 kcal) | Bacon-Bacon Cheeseburger (1610 kcal) | 330 | skip the add-on |
| Cup of Cream of Chicken Soup (390 kcal) | Bowl of Cream of Chicken Soup (630 kcal) | 240 | smaller size |
| Bruléed French Toast (2120 kcal) | Bruléed French Toast with Bacon (2330 kcal) | 210 | skip the add-on |
| Diet Coke (0 kcal) | Coke (100 kcal) | 100 | light or zero drink |
Wendy's
10 swaps found. Source: order.wendys.com, read 2026-10-14. Build an order in the Wendy's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Dave's Single (560 kcal) | Dave's Triple (1100 kcal) | 540 | fewer patties |
| Big Bacon Classic (610 kcal) | Big Bacon Classic Triple (1140 kcal) | 530 | fewer patties |
| Apple Bites (35 kcal) | French Fries, Small (260 kcal) | 225 | side swap |
| Jr. Hamburger (230 kcal) | Jr. Bacon Cheeseburger (350 kcal) | 120 | skip the add-on |
| Jr. Cheeseburger (270 kcal) | Jr. Bacon Cheeseburger (350 kcal) | 80 | skip the add-on |
Whataburger
15 swaps found. Source: wbimageserver.whataburger.com, read 2026-10-14. Build an order in the Whataburger nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Large Unsweet Tea (44 fl oz) (15 kcal) | Large Sweet Tea (44 fl oz) (610 kcal) | 595 | light or zero drink |
| Large Diet Dr Pepper (44 fl oz) (5 kcal) | Large Dr Pepper (44 fl oz) (530 kcal) | 525 | light or zero drink |
| Apple Slices (30 kcal) | Medium French Fries (400 kcal) | 370 | side swap |
| Medium Onion Rings (300 kcal) | Large Onion Rings (450 kcal) | 150 | smaller size |
| Small French Fries (270 kcal) | Medium French Fries (400 kcal) | 130 | smaller size |
| Jalapeño Cheddar Biscuit (310 kcal) | Jalapeño Cheddar Biscuit with Bacon (370 kcal) | 60 | skip the add-on |
White Castle
27 swaps found. Source: whitecastle.com, read 2026-10-21. Build an order in the White Castle nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Small Onion Chips (480 kcal) | Medium Onion Chips (930 kcal) | 450 | smaller size |
| Small Hash Round Nibblers (360 kcal) | Medium Hash Round Nibblers (720 kcal) | 360 | smaller size |
| Jalapeño Cheese Slider (170 kcal) | Double Jalapeño Cheese Slider (320 kcal) | 150 | fewer patties |
| Smoked Cheddar Cheese Slider (180 kcal) | Double Smoked Cheddar Cheese Slider (320 kcal) | 140 | fewer patties |
| Breakfast Toast Sandwich w/ Egg, Cheese (270 kcal) | Breakfast Toast Sandwich w/ Bacon, Egg, Cheddar Cheese (390 kcal) | 120 | skip the add-on |
| Breakfast Toast Sandwich w/ Egg, Cheese (270 kcal) | Breakfast Toast Sandwich w/ Bacon, Egg, Cheese (380 kcal) | 110 | skip the add-on |
Wingstop
17 swaps found. Source: s3.amazonaws.com, read 2026-10-14. Build an order in the Wingstop nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Louisiana Voodoo Fries, regular (10 oz) (680 kcal) | Louisiana Voodoo Fries, large (18 oz) (1180 kcal) | 500 | smaller size |
| Buffalo Ranch Fries, regular (10 oz) (610 kcal) | Buffalo Ranch Fries, large (18 oz) (1070 kcal) | 460 | smaller size |
| Diet Coke, large (32 oz) (0 kcal) | Coke, large (32 oz) (400 kcal) | 400 | light or zero drink |
| Diet Coke, regular (20 oz) (0 kcal) | Coke, regular (20 oz) (250 kcal) | 250 | light or zero drink |
Zaxby's
34 swaps found. Source: zaxbys.com, read 2026-10-21. Build an order in the Zaxby's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Unsweet Tea - Large (0 kcal) | Sweet Tea - Large (550 kcal) | 550 | light or zero drink |
| Coca-Cola Zero Sugar - Large (0 kcal) | Coca-Cola - Large (530 kcal) | 530 | light or zero drink |
| Handcrafted Strawberry Lemonade - Medium (620 kcal) | Handcrafted Strawberry Lemonade - Large (850 kcal) | 230 | smaller size |
| Crinkle Fries - Regular (330 kcal) | Crinkle Fries - Large (530 kcal) | 200 | smaller size |
| The Grilled Blue Zalad (510 kcal) | The Fried Blue Zalad (680 kcal) | 170 | grilled not crispy |
| The Grilled Asian Zensation Zalad (530 kcal) | The Fried Asian Zensation Zalad (640 kcal) | 110 | grilled not crispy |
Germany
Burger King Germany
23 swaps found. Source: burgerking.de, read 2026-10-21. Build an order in the Burger King Germany nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Plant-based Chili Cheese Burger (366 kcal) | Plant-based Chili Cheese Tortilla (768 kcal) | 402 | wrap or burger |
| Snack Salat (15 kcal) | Mittlere King Pommes (313 kcal) | 298 | side swap |
| King Salat (28 kcal) | Mittlere King Pommes (313 kcal) | 285 | side swap |
| Whopper (613 kcal) | Double Whopper (846 kcal) | 233 | fewer patties |
| King Shake Schoko Small (230 kcal) | King Shake Schoko Medium (440 kcal) | 210 | smaller size |
| Coca-Cola Zero 0,5 l (1 kcal) | Coca-Cola 0,5 l (210 kcal) | 209 | light or zero drink |
Hans im Glück
5 swaps found. Source: menu.hansimglueck-burgergrill.de, read 2026-10-21. Build an order in the Hans im Glück nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Single Smash (512 kcal) | Triple Smash (1057 kcal) | 545 | fewer patties |
| Single Smash (512 kcal) | Double Smash (826 kcal) | 314 | fewer patties |
| Coca-Cola Zero 0,33 l (0 kcal) | Coca-Cola 0,33 l (139 kcal) | 139 | light or zero drink |
| Durstlöscher Minze-Holunder Zero 0,5 l (15 kcal) | Durstlöscher Minze-Holunder 0,5 l (150 kcal) | 135 | light or zero drink |
KFC Germany
14 swaps found. Source: static.kfc.de, read 2026-10-21. Build an order in the KFC Germany nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Schoko Milkshake 0,3 l (469 kcal) | Schoko Milkshake 0,5 l (780 kcal) | 311 | smaller size |
| Toffee Milkshake 0,3 l (454 kcal) | Toffee Milkshake 0,5 l (751 kcal) | 297 | smaller size |
| Kentucky BBQ Original Burger (521 kcal) | Double Kentucky BBQ Original Burger (789 kcal) | 268 | fewer patties |
| Cheese & Bacon Burger (593 kcal) | Double Cheese & Bacon Burger (861 kcal) | 268 | fewer patties |
| Classic Original Burger (494 kcal) | Cheese & Bacon Burger (593 kcal) | 99 | skip the add-on |
| 7 Up Zero Zucker Einweg 500 ml (2 kcal) | 7 Up Einweg 500 ml (95 kcal) | 93 | light or zero drink |
McDonald's Germany
7 swaps found. Source: mcdonalds.com, read 2026-10-21. Build an order in the McDonald's Germany nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Hamburger Royal TS (536 kcal) | Double Hamburger Royal TS (835 kcal) | 299 | fewer patties |
| Hamburger Royal Cheese (549 kcal) | Double Hamburger Royal Cheese (800 kcal) | 251 | fewer patties |
| Coca-Cola Zero Sugar 0,5l (1 kcal) | Coca-Cola Classic 0,5l (200 kcal) | 199 | light or zero drink |
| Sprite Zero 0,5l (5 kcal) | Sprite 0,5l (159 kcal) | 154 | light or zero drink |
France
Brioche Dorée
14 swaps found. Source: briochedoree.fr, read 2026-10-21. Build an order in the Brioche Dorée nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Latte macchiato caramel (petit) (239 kcal) | Latte macchiato caramel (grand) (433 kcal) | 194 | smaller size |
| Oasis tropical 33 cl (33 kcal) | Oasis tropical 50 cl (165 kcal) | 132 | smaller size |
Burger King France
7 swaps found. Source: burgerking.fr, read 2026-10-21. Build an order in the Burger King France nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| CBK (795 kcal) | Double CBK (1110 kcal) | 315 | fewer patties |
| Steakhouse (829 kcal) | Double Steakhouse (1134 kcal) | 305 | fewer patties |
| Coca-Cola Zéro Sucres (50cl) (2 kcal) | Coca-Cola (50cl) (210 kcal) | 208 | light or zero drink |
| Coca-Cola Zéro Sucres (40cl) (1 kcal) | Coca-Cola (40cl) (168 kcal) | 167 | light or zero drink |
| Moyenne Gaufrette Fries (247 kcal) | Grande Gaufrette Fries (349 kcal) | 102 | smaller size |
| Coca-Cola (25cl) (105 kcal) | Coca-Cola (40cl) (168 kcal) | 63 | smaller size |
Del Arte
6 swaps found. Source: delarte.fr, read 2026-10-21. Build an order in the Del Arte nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Merlot Vino d’Italia pichet 25 cl (rouge) (219 kcal) | Merlot Vino d’Italia pichet 50 cl (rouge) (438 kcal) | 219 | smaller size |
| Chardonnay vino d’Italia pichet 25 cl (blanc) (210 kcal) | Chardonnay vino d’Italia pichet 50 cl (blanc) (420 kcal) | 210 | smaller size |
KFC France
3 swaps found. Source: api.kfc.fr, read 2026-10-21. Build an order in the KFC France nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| P'tite Pomme à Croquer (origine France) (42 kcal) | Moyennes Frites (226 kcal) | 184 | side swap |
| Colonel Original® (607 kcal) | Colonel Original® Bacon (698 kcal) | 91 | skip the add-on |
| Colonel Original Veggie (584 kcal) | Colonel Bacon Veggie (672 kcal) | 88 | skip the add-on |
McDonald's France
10 swaps found. Source: mcdonalds.fr, read 2026-10-21. Build an order in the McDonald's France nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| McExtreme - 1 Steak haché (852 kcal) | McExtreme - 2 Steaks hachés (1185 kcal) | 333 | fewer patties |
| P'tite Salade (7 kcal) | Frites moyenne portion (328 kcal) | 321 | side swap |
| S P'tites Carottes (16 kcal) | Frites moyenne portion (328 kcal) | 312 | side swap |
| Big Tasty - 1 Steak Haché (706 kcal) | Big Tasty - 2 Steaks Hachés (961 kcal) | 255 | fewer patties |
| Frites moyenne portion (328 kcal) | Frites grande portion (434 kcal) | 106 | smaller size |
| Deluxe Potatoes moyenne portion (227 kcal) | Deluxe Potatoes grande portion (330 kcal) | 103 | smaller size |
Quick
9 swaps found. Source: assets.quick.fr, read 2026-10-21. Build an order in the Quick nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Accompagnement Funny Carottes (15 kcal) | Moyenne Frites (296 kcal) | 281 | side swap |
| Long Cordon Bleu (631 kcal) | Long double Cordon Bleu (828 kcal) | 197 | fewer patties |
| Cheeseburger (279 kcal) | Double Cheeseburger (407 kcal) | 128 | fewer patties |
| Petite Frites (172 kcal) | Moyenne Frites (296 kcal) | 124 | smaller size |
| Moyenne Rustiques (261 kcal) | Grande Rustiques (384 kcal) | 123 | smaller size |
United Kingdom
Greggs
4 swaps found. Source: a.storyblok.com, read 2026-10-14. Build an order in the Greggs nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Lorne Breakfast Roll (369 kcal) | Bacon and Lorne Breakfast Roll (461 kcal) | 92 | skip the add-on |
| Hot Chocolate Regular (219 kcal) | Hot Chocolate Large (290 kcal) | 71 | smaller size |
| Mocha Regular (233 kcal) | Mocha Large (304 kcal) | 71 | smaller size |
| Omelette Breakfast Baguette (441 kcal) | Bacon and Omelette Breakfast Baguette (504 kcal) | 63 | skip the add-on |
Pret A Manger
4 swaps found. Source: pret.co.uk, read 2026-10-14. Build an order in the Pret A Manger nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Coke Zero Bottle (0 kcal) | Coke Bottle (212 kcal) | 212 | light or zero drink |
| Diet Coke Bottle (0 kcal) | Coke Bottle (212 kcal) | 212 | light or zero drink |
Wagamama
4 swaps found. Source: menus.tenkites.com, read 2026-10-14. Build an order in the Wagamama nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Tropical juice, regular (139 kcal) | Tropical juice, large (252 kcal) | 113 | smaller size |
| Power juice, regular (138 kcal) | Power juice, large (204 kcal) | 66 | smaller size |
Canada
Nando's
23 swaps found. Source: assets.ctfassets.net, read 2026-10-15. Build an order in the Nando's nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Caesar Salad, Regular (470 kcal) | Caesar Salad, Large (940 kcal) | 470 | smaller size |
| PERi Mac, Regular (340 kcal) | PERi Mac, Large (670 kcal) | 330 | smaller size |
| Apple Slices (120 kcal) | Classic Fries, Regular (420 kcal) | 300 | side swap |
| Apple Slices (120 kcal) | PERi-Fries, Regular (420 kcal) | 300 | side swap |
| Chicken Sandwich (390 kcal) | Chicken Wrap (560 kcal) | 170 | wrap or burger |
Tim Hortons
72 swaps found. Source: cdn.sanity.io, read 2026-10-14. Build an order in the Tim Hortons nutrition calculator.
| Order this | Instead of | kcal saved | Swap type |
|---|---|---|---|
| Classic Crispy Chicken Wrap (490 kcal) | Crispy Chicken Sandwich (660 kcal) | 170 | wrap or burger |
| Light Iced Capp, Large (270 kcal) | Original Iced Capp, Large (430 kcal) | 160 | light or zero drink |
| Caramel Toffee Iced Capp, Medium (530 kcal) | Caramel Toffee Iced Capp, Large (660 kcal) | 130 | smaller size |
| Mocha Iced Capp, Medium (530 kcal) | Mocha Iced Capp, Large (650 kcal) | 120 | smaller size |
| Light Iced Capp, Medium (210 kcal) | Original Iced Capp, Medium (330 kcal) | 120 | light or zero drink |
| Grilled Cheese Melt (560 kcal) | Bacon Grilled Cheese Melt (650 kcal) | 90 | skip the add-on |
Methodology
| Item | Detail |
|---|---|
| Dataset | NutriScan chain-menu dataset: 77 menu files plus the McDonald's US and Domino's US menus that power the NutriScan restaurant calculators. Each file names its source page or PDF and the date it was read. The same files feed Fast-food calories by country. |
| Date read | Chain pages read between 2026-10-11 and 2026-10-21. Page compiled 2026-11-01. |
| Matching | Item names are lowercased, stripped of accents and punctuation, and compared within one chain only. A pair is kept when two names match after removing one kind of word: size words (small, medium, large, petite, moyenne, mittlere, cup sizes in ml, cl or oz), patty count (single, double, triple, 1 or 2 steaks), add-ons (cheese and cheese types, bacon, mayo, sauce), cooking style (grilled, crispy, fried), sugar words (zero, diet, light, unsweetened), or the bread (wrap, sandwich, burger, tortilla). Size swaps are one step only, so small against medium and medium against large, never small against large. Side swaps pair the chain's medium fries with its side salad, apple slices, fruit cup, carrots or corn on the cob. |
| Direction | "Order this" is the smaller size, the item without the add-on, the grilled item, the zero drink or the side salad, and it must also list fewer calories. Pairs where the lighter-sounding item lists more calories are dropped. |
| Kept | Pairs saving at least 50 kcal and at most 800 kcal: 2,141 pairs on 70 menus. |
| Left out | Family boxes, buckets, party packs, whole pizzas, half-gallon drinks, toppings, wine and beer, and nugget or wing boxes of 15 pieces or more. Eight menus had fewer than three pairs and are in the CSV only: Coffee Fellows, Jimmy John's, Olive Garden, PAUL, Peter Pane, Subway, Sweetgreen and Tropical Smoothie Cafe. Nine menus produced no pair, mostly because they list few size or add-on variants by name: Costa Coffee, dean&david, Domino's, Exki, Krispy Kreme, La Mie Câline, Little Caesars, Pomme de Pain and Starbucks. |
| Unit | kcal per item, per serving exactly as the chain lists it. No values are recalculated. |
| Limits | Name matching misses swaps a chain names differently, such as two burgers with unrelated names, so the pair counts are a floor. A size swap also changes how much food you get. Chains set their own rounding rules. |
| Conflict of interest | NutriScan makes a calorie tracking app and links to it from this page. All figures here are public menu data. |
Dataset
Download the swap table (CSV). It has one row per swap (2,141 rows): chain, country, the item to order, the item it replaces, kcal saved, kcal of each item, the source page or PDF, and the date it was read. NutriScan releases the table under Creative Commons Attribution 4.0 (CC BY 4.0); reuse it with credit and a link to this page. The calories themselves are the chains' own published values.
To cite this page: NutriScan, "Fast-Food Swaps That Save Calories", nutriscan.app/research/menu-swaps, published 2026-11-01. The chart carries a credit line and can be reused with a link back.
How NutriScan counts what you actually ordered
A swap table lists the standard build. Your order often changes more than one thing: a smaller fries, no cheese, a diet drink. In the NutriScan app you photograph the meal, check the items and portions it finds, and get calories, protein, carbs and fat for what is on the tray. Each meal also gets an A to E meal grade, so you can see what a swap changed. The free plan includes 5 AI scans a week. Premium costs about $59 a year and removes the weekly limit. NutriScan has 150k+ downloads and a 4.6-star rating.