The 15 Healthiest Fast Food Desserts, According to Registered Dietitians

Your sweet tooth called and got real loud. Conveniently, you're stuck in traffic and spot your favorite fast-food restaurant chain at the next exit. While you've undoubtedly heard advice to "skip the drive-thru," perhaps you've also heard of balance. 

One cookie from your favorite chain every once in a while isn't going to set you back. Is it possible to find healthy fast-food desserts, though? Maybe not, but how about we say that finding low-calorie fast food desserts is possible? 

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While high-sugar sweets aren't the stars of a Mediterranean diet , they do have their place. Registered dietitians shared their picks for the 15 healthiest fast-food desserts to help you strike a sweet balance.

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How to Choose the Healthiest Fast Food Possible

A few practical tips can put you on a path for choosing a healthy fast-food dessert (or at least a healthy-ish one).

Michelle Routhenstein, MS, RD, CDCES, CDN , a preventive cardiology dietitian and certified diabetes educator at EntirelyNourished.com, suggests:

Going small

Junior and mini-desserts aren't just for kids.  Routhenstein says ordering a smaller version of the fast food dessert you're craving helps minimize calories, fat and sugar content.

Checking for low-sugar, low-fat options

To make these versions more palatable, Routhenstein suggests asking for fruit toppings that inject natural sweetness rather than added sugar.

Skipping fried food more often than not

Routhenstein warns that these desserts are often higher in fats that can trigger inflammation.

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15 Healthy Fast-Food Dessert Choices, According to RDs

1. McDonald's vanilla cone

Nutrition facts:

• 200 calories

• 5 grams of fat

• 23 grams of sugar

• 5 grams of protein

Routhenstein says McDonald's ice cream has multiple textures (creamy ice cream and a crunchy cone), adding to satisfaction. "Plus, the portion-controlled [dessert] can satisfy a sweet tooth without it being very high in calories and fat like other desserts at fast food restaurants," she adds. However, she says it's not accessible for people who don't or cannot consume dairy. 

2. McDonald's chocolate chip cookie

Nutrition facts: 

• 170 calories

• 8 grams of fat

• 15 grams of total sugar 

• 2 grams of protein.

Too cold for ice cream? Craving a cookie? Routhenstein says the small serving size offers portion control, while the chewy texture can give you a "satisfying mouthfeel, enhancing the overall enjoyment while limiting the urge to overeat." Still, she flags that it's high in sugar and fat. 

3. Wendy's fresh-baked oatmeal bars

Nutrition facts:

• 280 calories

• 10 grams of fat

• 23 grams of total sugar 

• 3 grams of protein

Oatmeal and oatmeal bars often appear on lists of the healthiest breakfasts. However, how does this option from Wendy's compare? "It's made from oats, giving it 4 grams of fiber, which is a good amount for a fast-food dessert option," Routhenstein says. It's still a dessert with added sugars and fats, so don't be deceived into thinking it's a healthy option or 'free' food for daily consumption."

Related: 8 Best Fast Food Oatmeals, According to Registered Dietitians

4. Wendy's Jr. classic chocolate frosty

Nutrition facts:

• 190 calories

• 6 grams of fat

• 26 grams sugar

• 6 grams protein

A large version of Wendy's thick, creamy, signature liquid treat is 500 calories. However, asking for a junior size makes it a low-calorie fast-food dessert (relatively speaking). Routhenstein says you'll also consume less fat and sugar.

5. White Castle Strawberry Cheesecake on a Stick

Nutrition facts:

• 150 calories 

• 12 grams of fat

• 26 grams total sugar 

• 2 grams protein

The strawberry cheesecake is the lowest calorie of the desserts on a stick at White Castle, coming in under the fudge-dipped brownie (240 calories) and gooey butter cake (220 calories). "It's portion-controlled, helping manage calorie, fat, and sugar intake," Routhenstein says. She flags that it's not allergy-friendly because it contains peanuts, tree nuts, eggs, milk, wheat and soybeans. 

6. Taco Bell Cinnabon Delights 2-pack

Nutrition facts:

• 170 calories

• 11 grams of fat

• 9 grams total sugar 

• 2 grams of protein.

Routhenstein says that the two-pack keeps portions in check, but you're still consuming a bunch of sugar and fat when you pop these delicious treats in your mouth.

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7. Chick-fil-A Icedream cup

Nutrition facts: 

• 140 calories

• 3.5 grams of fat

• 24 grams of total sugar

• 4 grams of protein

Routhenstein says Chick-fil-A's Icedream cup is a low-calorie fast-food dessert. It has slightly fewer calories than the 200 calories in McDonald's vanilla ice cream cone. Routhenstein warns that adding syrups will increase the sugar and fat content, though. 

8. Dairy Queen chocolate sundae (small)

Nutrition facts: 

• 270 calories

• 7 grams of fat

• 41 grams of total sugar 

• 6 grams of protein

This one qualifies as a "healthy" fast food dessert. "Two-hundred and seventy calories with 6 grams of protein, 7 grams of fat and less than 50 carbs is honestly not bad at all and won't calorie bomb your day," says  Addie Claire Jones, MS, RD, CSCS ,a registered dietitian and nutritionist at TeachMe.To.

9. Dairy Queen kid-sized vanilla cone

Nutrition facts: 

• 160 calories

• 4.5 grams of fat

• 18 grams of total sugar 

• 4 grams of protein

Ordering a kid-sized version of this quintessential cold treat from Dairy Queen shaves off calories, fat and sugar. "This is the perfect little sweet treat when you want a little dessert without over-eating," says  Courtney Pelitera, MS, RD, CNSC of Top Nutrition Coaching.

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10. Tim Horton's vanilla Greek yogurt with mixed berries and almond granola

Nutrition facts:

• 270 calories

• 5 grams of fat

• 25 grams total sugar

• 15 grams protein

A yogurt parfait isn't a traditional dessert, but Pelitera says the 15 grams of protein have satisfying potential. "This makes for a great little sweet snack for any time," she says. Plus, mixed berries add some natural sweetness. 

11. Jamba Juice 88 Acres triple berry bar

Nutrition facts:

• 190 calories

• 9 grams of fat

• 10 grams of total sugar

• 6 grams of protein

No need to place an order and wait (except to pay). This grab-and-go option can be a sweet snack or dessert—it's up to you. "This bar is a great gluten-free, nut-free dessert option," Pelitera says, pointing to the relatively low sugar count and 6 grams of protein as pros.

12. Panera coconut macaroon

Nutrition facts: 

• 190 calories

• 10 grams of fat

• 20 grams of total sugar 

• 2 grams of protein

Pelitera says this dessert is calorie-friendly but flags that all 10 grams of fat are saturated and represent 50% of the daily recommended limit. 

13. Pret a Manger chocolate dulce de leche rice pudding

Nutrition facts: 

• 220 calories

• 8 grams of fat

• 18 grams of total sugar

• 4 grams of protein

Tempted to say oui to Pret's rice pudding made with French vanilla beans and chocolate? Pelitera is unlikely to try to stop you. "With 220 calories and 4 grams of protein, this is a more well-balanced dessert," she says.

14. Pret a Manger chocolate brownie cookie

Nutrition facts:

• 300 calories

• 15 grams of fat

• 28 grams of total sugar 

• 4 grams of protein

Hope you're sitting down: "A double chocolate cookie for 300 calories sounds like a winner to me—the fat content here is about the same as two tablespoons peanut butter, and the carbs are about the same as a large banana," Jones says.

Of course, it's not a slam dunk (into milk). "The issue is that this will make you a lot less full than the peanut butter and banana, so make sure you're having it when you're not terribly hungry," Jones says. Jones suggests having it with something dense in fiber and protein to avoid a sugar peak and crash.

Pelitera suggests splitting it with a friend. By sharing, you'll cut down on calories, fat and sugar (and leave room for a fiber- and protein-packed complement).

15. Starbucks birthday cake pop

Nutrition facts:

• 160 calories

• 8 grams of fat

• 16 grams of total sugar 

• 2 grams of protein

At the coffee giant for your free birthday beverage and want to feel extra celebratory? "The Starbucks cake pops are a great option because the portion size is already pre-measured for you," Pelitera says. "It's a small bite-sized treat to satisfy your sugar craving for under 200 calories."

Jones adds that the 16 grams of sugar is actually less than many of the drinks on Starbucks' menu but brings up a good point.

"This type of thing is rarely what brought you to Starbucks in the first place," Jones says. "I find that most folks enjoy desserts most when it's something satisfying for them and something they can look forward to. If you add this as a mindless snack alongside your — potentially also sweet — coffee, it's a bit of a waste of both dollars and calories." 

Even Jones isn't immune to going there, though. She smiles and admits she's "the RD who occasionally buys these for my 3-year-old."

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Sources:

• Michelle Routhenstein, MS, RD, CDCES, CDN , a preventive cardiology dietitian and certified diabetes educator at EntirelyNourished.com

• Nutrition calculator. McDonald's .

• Nutrition & Allergies. Wendy's .

• Nutrition information. White Castle .

• Menu. Taco Bell .

• Menu. Chick-fil-A.

• Addie Claire Jones, MS, RD, CSCS , a registered dietitian and nutritionist at TeachMe.To

• Menu. Dairy Queen .

• Courtney Pelitera, MS, RD, CNSC of Top Nutrition Coaching

• Nutrition guide. Tim Horton's .

• Menu . Jamba Juice.

• Nutrition information. Panera Bread .

• Menu. Pret a Manger .

• Menu. Starbucks .