Summary of 11 Worst Fast-Food Chicken Nuggets, According to Dietitians:
Fast-food chicken nuggets are a popular and often unhealthy snack or meal option. However, some chicken nuggets are worse for your health than others. This article consults registered dietitians for their expert insight into the worst fast-food chicken nuggets you can order. The recommended alternative is to opt for grilled chicken nuggets instead of fried and to balance the meal with antioxidant-rich sides and fruit cups. Ultimately, indulging in fast food should be occasional and balanced with an overall healthy diet.
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Fast-Food Chicken Nuggets: The Worst Ones for Your Health
Fast-food chicken nuggets have become a staple menu item for many quick-service restaurants around the U.S. While a quick and easy snack or meal option, many of these nuggets are not the healthiest food choice. In fact, some fast-food chicken nuggets are so unhealthy that you should avoid them altogether. Here are the worst fast-food nuggets for your health, as recommended by registered dietitians.
Chick-fil-A: 12-piece order
At 380 calories and 17 grams of fat, Chick-fil-A’s 12-piece chicken nuggets are not the worst option out there, but they’re certainly not the healthiest either. Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, recommend opting for the grilled nuggets instead, which have only 130 calories, 25 grams of protein, and 3 grams of fat per serving.
McDonald’s: 10-piece order
McDonald’s 10-piece chicken nuggets contain 24 grams of total fat and 850 milligrams of sodium. Dharti Shah MS, RD, LD, CLT, warns of the elevated levels of phosphorous additives, which can cause damage to your body over time, including making your bones more brittle and increasing your risk of heart attack, stroke, and death.
Wendy’s: 10-piece order
Wendy’s 10-piece nuggets are high in calories, saturated fat, and sodium, with 470 calories, 31 grams of total fat, 7 grams of saturated fat, and 1,190 milligrams of sodium per serving. A healthier option at Wendy’s is the Jr. Hamburger with 250 calories, 11 grams total fat, 4 grams saturated fat, and 420 milligrams sodium, suggested Mandy Tyler, M.Ed., RD, CSSD, LD.
White Castle: 9-piece order
White Castle’s Chicken Rings contain a staggering 31 grams of fat and 910 milligrams of sodium in a mere 9-piece serving. According to Jessie Hulsey, RD, this excessive fat content, coupled with their highly processed nature and lack of essential nutrients, makes them a poor choice for those seeking a balanced and healthy diet.
Burger King: 10-piece order
Although Burger King’s nuggets appear similar in appearance to their crispy, short-and-stout counterparts, the 1,220 milligrams of sodium in a single 10-piece order is cause for concern, especially for those wary of their sodium intake or concerned about blood pressure. Caroline Thomason, RD, CDCES, warned that one order packs nearly half of the recommended daily sodium for Americans.
Shake Shack: 10-piece order
Jessie Carpenter, MA, MS, RD, LD, noted that Shake Shack Chick’n Bites contain 32 grams of total fat and 1,300 milligrams of sodium per 10-piece order. Furthermore, Bethany Keith MS, RDN, LD, CNSC, warns that the chicken bites also contain 6 grams of saturated fat, which can lead to a greater risk for heart disease and high cholesterol.
Jack in the Box: 10-piece order
Jack in the Box’s 10-piece nuggets may seem like a small and harmless serving size, but it contains 480 calories, nearly one-third of many people’s daily calorie requirement, and half a day’s worth of fat (33 grams). The Nutrition Twins warn that this small serving could leave you feeling bloated since it packs 1,210 milligrams of sodium, nearly the daily 1,500 milligram-ideal sodium limit set by the American Heart Association.
Conclusion
While it’s okay to indulge in fast-food chicken nuggets on occasion, not all chicken nuggets are created equal. Some contain alarmingly high levels of fat, sodium, and phosphorous additives, which can be detrimental to your health if consumed regularly. Instead, consider swapping out sugary beverages and opting for a side salad or fruit cup to help balance out your meal. By making wise choices, you can still enjoy fast food without compromising your health and wellness.
