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Fast Food Swaps
Find a lower-calorie, lower-fat or lower-salt swap at KFC, Burger King, Subway and Greggs
Values are per portion from each chain's own published nutrition information, held in our database. Menus change, so check the chain before you order. This is a guide, not medical or dietary advice.
A free fast food swaps tool for the UK. Choose KFC, Burger King, Subway or Greggs, pick the item you would normally order, and choose whether you want fewer calories or less fat, saturates, sugar or salt. The tool lists lower options from the same chain, for the same kind of item, per portion, with the trade-offs shown. No sign-up, and nothing you enter is saved.
How to Use the Fast Food Swaps Tool
- Choose the chain: KFC, Burger King, Subway or Greggs.
- Search for your usual order and pick it from the list, or tap one of the quick examples.
- Choose what you want less of: calories, fat, saturates, sugar or salt.
- Read the swaps. Each one shows its value per portion, how much lower it is, and small tags for the other nutrients. Tap Compare to see every nutrient side by side.
Fast Food Swap Ideas From Real Menu Data
These examples come straight from the tool, so they are real menu items with real per-portion values from each chain's own nutrition information, not a hand-written list. Each row says what goes down and what goes up, because a lower-calorie swap is not always lower in everything.
| Order | Swap to | What changes (per portion) |
|---|---|---|
| KFC Zinger Stacker | Fillet Burger | Lower: Energy 813 kcal to 463 kcal, fat 42.3g to 18.7g, saturates 7.7g to 2.2g, sugars 13g to 6.5g, salt 3.7g to 2.2g. Try it in the tool |
| Burger King Bacon Double Cheese XL | Chicken Royale | Lower: Energy 910 kcal to 568 kcal, fat 52g to 29g, saturates 24g to 3g, sugars 8.2g to 6g, salt 3.8g to 2.5g. Try it in the tool |
| Subway Meatball Marinara 6-Inch Sub | Chicken and Bacon 6-Inch Sub | Lower: Energy 447 kcal to 305 kcal, fat 16g to 7g, saturates 5.6g to 1.2g, sugars 11.9g to 5.6g, salt 1.94g to 1.39g. Try it in the tool |
| Subway Meatball Marinara 6-Inch Sub | Meatball Marinara Salad | Lower: Energy 447 kcal to 216 kcal, fat 16g to 10.9g, saturates 5.6g to 3.1g, sugars 11.9g to 8.8g, salt 1.94g to 1.04g. Try it in the tool |
| Greggs 6 Mini Sausage Rolls | Scotch Pie | Lower: Energy 469 kcal to 335 kcal, fat 27.8g to 13.9g, saturates 11.2g to 5.6g, salt 2.05g to 1.67g. Try it in the tool |
Menus change and not every item is sold in every restaurant, so check the chain's current information before you order.
How the Swaps Are Chosen
A swap has to come from the same chain as your order and be the same kind of item, so a burger is swapped for a burger and a sandwich for a sandwich. It has to be clearly lower in what you chose, at least 10% lower for calories and at least 15% lower for fat, saturates, sugar and salt, and roughly the same size, so you are not offered a tiny snack instead of a meal. Kids and mini versions are left out unless you picked one.
A Subway sub can also be swapped for a salad, the classic lighter option, and those appear after the subs. If we cannot tell what kind of item yours is, the tool says so instead of guessing.
Why Values Are Per Portion, Not Per 100g
Chains publish nutrition for the portion you are served, and portions differ a lot, a burger is not the same size as a side of fries. Comparing per 100g would hide that, so this tool compares per portion, which is what you actually eat. Our database stores the chains' figures per 100g, and the tool scales them back using the portion weight, which returns the chain's own per-portion numbers.
Which Chains Are Included
- KFC: KFC does not publish a weight for its items, only nutrition per portion. We estimated each portion's weight to store the figures per 100g, so the weight shown is an estimate while the calories and nutrients are KFC's own.
- Burger King: its menu data gives a real weight for most items, and the few that do not are marked as estimated.
- Subway: figures come from its UK nutrition information, with a real serving size.
- Greggs: figures come from its official nutritional information, with its own stated portion size.
We have not added Wetherspoon yet, because its menu data lists several versions of the same dish that we cannot reliably tell apart. McDonald's is not included either, because the figures we hold for it do not include fat, sugar and salt.
Reading the Trade-offs
Lowering one nutrient can raise another. A swap with fewer calories can have more sugar, or a lower-saturates option can be higher in salt. The small tags under each swap show how it differs from your order, and an amber tag means a nutrient is noticeably higher. Use the comparison link to see everything side by side.
What This Tool Does Not Do
It does not say which item is healthier for you, and it does not cover allergens, medicines or a diet plan, so always check allergen information with the chain. It only compares the values we have, and an item with no recorded value for your chosen nutrient is never offered. For swaps in everyday foods, try our Healthier Food Swaps Finder, and to work out amounts for two foods, use our Food Swap Calculator.
Sources
This page is general information, not medical or dietary advice. If you are changing your diet for a health reason, speak to a doctor or registered dietitian.Frequently Asked Questions
What are the best fast food swaps for fewer calories?
It depends on what you usually order. Choose Fewer calories in the tool and it lists lower options from the same chain. For example, a KFC Zinger Stacker (813 kcal) to a Fillet Burger (463 kcal) saves about 350 kcal per portion.
Are the values per portion or per 100g?
Per portion, which is what you actually eat. The figures are the chains' own per-portion nutrition.
Which fast food chains does the tool cover?
KFC, Burger King, Subway and Greggs. We plan to add more chains when their data is reliable enough.
Why does my item have no swaps?
Either nothing in the same kind of item and size is clearly lower, or we cannot tell what kind of item it is. Try a different goal or item.
Are the KFC portion weights exact?
No. KFC does not publish weights, so ours are estimates. The calories and nutrients per portion are KFC's own.
Can I swap a Subway sub for a salad?
Yes. When you pick a sub, the tool lists lower subs first and then salads, which are usually a lower-calorie choice.
Is the fast food swaps tool free?
Yes, it is free with no sign-up, and nothing you enter is saved.