Fast food: KFC, Subway and Jesters

We investigate the best and worst choices at these popular takeaway outlets to help you make informed decisions when choosing takeaway foods.

Here’s what we found and how they rate as a % of an average person’s daily fat and energy intake.

(Nutrient analysis based on approx. RDI for an ‘average’ adult.)

KFC

On the website: There is a nutritional analysis chart available, but it’s out of date and doesn’t include new menu items like the Chicken Fillet Garden Salad or the Double BBQ Bacon Burger.

In-store: The same out of date nutrition information is available in pamphlet form, apparently, but none of the stores we visited had any of these pamphlets.

Healthy options: The Colonel’s Choice Original Burger is a healthier option than two pieces of Original Chicken. Is the Chicken Fillet Garden Salad the healthiest option? We’ll never know - unless KFC updates their nutritional analysis chart!

Best choice: Colonel’s Choice Original Burger

1,895kJ
17.9g fat

% of an average person's daily intake:
Energy: 21.8%
Fat: 25.6%

Worst choice: Twister (standard)

2,611kJ
33.3g fat

% of an average person's daily intake:
Energy: 30.0%
Fat: 47.6%

Subway

On the website: There is full nutritional analysis of each menu item.

In store: Sandwiches that have 6g of fat or less are highlighted on the menu and on the cabinet in-store. Nutrition guides are available in-store.

Healthy options: Salads are good options, but watch the dressings. Add Ranch and you’ll add 14g of fat!

Surprises: Watch out for the wraps; those loaded with bacon and creamy dressings are also loaded with kilojoules!

Best choice: Ham deli-style sandwich

939kJ
3.7g fat

% of an average person's daily intake:
Energy: 10.8%
Fat: 5.3%

Worst choice: Meatball marinara 6-inch sub

2,161kJ
20.5g fat

% of an average person's daily intake:
Energy: 24.8%
Fat: 29.3%

Jesters Pies

On the website: There is nutrition info, but only per 100g; you have to be good at maths to figure out the actual number.

In-store: Nutrition info is available on posters and charts; per 100g and, helpfully, per pie.

Healthy options: Nine of Jesters pies carry the Heart Foundation Tick and have less than 5% saturated fat.

Surprises: The vegetarian Popeye (feta and spinach) is one of the highest in energy and fat: 1925kJ and 11.2g fat

Best choice: Stockmans

1,310kJ
10.3g fat

% of an average person's daily intake:
Energy: 15.1%
Fat: 14.7%

Worst choice: Morning Glory

1,660kJ
19.3g fat

% of an average person's daily intake:
Energy: 19.1%
Fat: 27.6%