Craving Takeaway? Discover the Healthiest Options at Australia’s Top Chains!

Navigating the world of takeaway food while maintaining a healthy diet can be challenging. However, Australian takeaway giants offer a variety of options that can fit into a balanced eating plan. Here’s a guide to some of the healthiest choices at popular Australian takeaway chains:

General Tips for Healthy Takeaway Eating

1. Check Nutrition Information: Many restaurants provide nutrition details on their websites or display boards. Aim for meals that are 2000 kJ or less.
2. Avoid Upsizing: Resist the temptation to upsize your meal or choose meal deals.
3. Skip Fried Extras: Avoid deep-fried items such as chips, wedges, and creamy or sweetened sauces.
4. Limit Sugary Drinks: Choose water, sparkling water, or unsweetened beverages over regular soft drinks.

Sushi Sushi

Healthiest Choices:

• Sashimi Packs: Mixed or salmon
• Beef Tataki
• Salads: Cooked tuna or seaweed (small size)
• Handrolls: Avocado, Avocado & Cucumber, Tuna & Avocado, Tuna & Corn, Tuna & Cucumber, Spicy Tuna & Cucumber, Salmon & Avocado, Spicy Salmon & Cucumber, Spicy Prawn & Cucumber, Teriyaki Chicken
• Miso Soup
• Edamame

Tip: Limit to 2 handrolls per meal.

Rolld Vietnamese

Healthiest Choices:

• Soldiers (Rice Paper Rolls): Full range, including low-carb options
• Bahn Mi (Baguette): Salad, lemongrass beef
• Pho (Noodle Soup): Full range
• Goi (Salad): Full range, without crackers
• Bao (Steamed Bun): Full range, except roast pork and crackling

Tip: Limit to 2 soldiers or 3 bao per meal.

Sumo Salad

Healthiest Choices:

• Salads (Regular Size): Moroccan Lamb, Pepper Smoked Tassie Salmon, Vietnamese Chicken, Warm Thai Beef, Teriyaki Beef
• Grain Bowls (Regular Size): Green Goddess, Thai Chicken
• Soups (Large Size): Tuscan Chicken, Kale Quinoa & Vege

Grill’d

Healthiest Choices:

• Chicken Burgers: Zen Hen, Sweet Chilli Chicken
• Veggie Burgers: Field of Dreams, Veggie Vitality
• Salads: Superpower Salad

Ali Baba

Healthiest Choices:

• Small Classic Kebab: Chicken, lamb, felafel
• Chicken Sandwich

Nando’s

Healthiest Choices:

• Grilled Tenderloins: 4 pieces
• Churrasco BBQ Thigh: 4 pieces
• Salads: Mediterranean, Superfuel, Regular Coleslaw, Large Side, Tabbouli & Quinoa
• Burgers & Wraps: Classic, Supremo
• Pitas: Classic, Thighs & Slaw

Oporto

Healthiest Choices:

• Bondi Burger: Single fillet
• Chicken Salad

Guzman y Gomez

Healthiest Choices:

• Salads: Full range
• Soft Tacos: Full range

Tip: Limit to 2 tacos per meal.

Salsa’s Fresh Mex Grill

Healthiest Choices:

• Mini Burritos: Full range
• Bowl: Chipotle Chicken & Guacamole
• Salads: Full range
• Soft Shell Tacos: Full range

Tip: Limit to 2 tacos per meal.

McDonald’s

Healthiest Choices:

• Salads: Classic Chicken (grilled), Garden Salad
• Wraps: Chicken Snack Wrap (grilled), Chicken Peri-Peri Wrap (grilled)
• Burgers: McChicken, Fillet-o-Fish, Hamburger
• Muffins: BLT McMuffin, English Muffin with Vegemite/Jam

Hungry Jack’s

Healthiest Choices:

• Burgers: Grilled Chicken Classic, Chicken Royale, Whopper Jnr, Cheeseburger, BBQ Cheeseburger, Peri Peri Cheeseburger
• Toasties: Ham, Cheese, Tomato

KFC

Healthiest Choices:

• Burgers: Fillet, Zinger
• Twister: Grilled Tender Chicken Salad
• Sliders: Grilled Slider range
• Salad Meal: Shaker Salad Grilled
• Salad Side: Regular Crunchy Sesame Salad, Regular Coleslaw

Tip: Limit to 2 sliders per meal.

Red Rooster

Healthiest Choices:

• Salad: Caesar Salad with Chicken
• Wrap: BLT Smash
• Chicken: Crispy Strip
• Sides: Peas, Corn Cob (no butter), Caesar Salad

Domino’s

Healthiest Choices:

• Premium Pizzas: Garden Veg, Garlic Prawn, Peri Peri Chicken
• Traditional Thin Base Pizzas: Vegorama, Avocado Veg
• Value Thin Base Pizzas: Spicy Veg Trio, Margherita, Chilli Pork

Tip: Limit to 3 pizza slices per meal.

Crust Pizza

Healthiest Choices:

• Premium Pizzas: Vietnamese Chilli Chicken, Tandoori Chicken, Mediterranean Lamb, Wagyu Shoga, Garlic Prawn, Seafood Marinara, Veg Supreme, c. 1889 Margherita, Herb Crusted Al Funghi, Smokey BBQ Pulled Jackfruit
• Salads: Garden Salad, Thai Wagyu Beef Bowl, Peking Duck Bowl

Tip: Limit to 3 pizza slices per meal.

Subway

Healthiest Choices:

• 6-Inch Sandwiches with 6g of Fat or Less on 9-Grain Bread: Chicken Strip, Roast Beef, Oven Roasted Chicken, Turkey, Veggie Delite
• 6-Inch Sandwiches on 9-Grain Bread: Tuna, Seafood Sensation
• Salads with 6g of Fat or Less: Full range
• Multigrain Wrap: Veggie Delite
• 6-Inch Breakfast Sandwich: Poached Egg & Cheese

Eating healthily at takeaway chains is possible with mindful choices and portion control. Focus on fresh, whole ingredients and balance your meals with plenty of vegetables. Enjoy your meals without compromising your health goals!