Sour cream is crafted in two main styles. The first is cultured sour cream, "which uses a bacteria culture to convert lactose and is not less than 8% milkfat," says Toby Amidor, MS, RD, CDN award-winning nutrition expert and Wall Street Journal bestselling author of Up Your Veggies: Flexitarian Recipes for the Whole Family. The other way to make sour cream is through the utilization of an "acid addition to make the milk more acidic and lactose remains in the finished product," continues Amidor. These sour creams are then offered in a wide variety of fat quantities, as defined by Amidor—Reduced fat (13.5% fat), light (9% or less fat), low fat (6% or less fat), and nonfat (1% or less fat).

Like all foods–and dairy products, at that–some brands are simply better for your health than others. Certain companies may adhere to stricter production methods, farming standards, and nutrition, while others may add a host of unnecessary additives to their product (whether or not these additives are benign).

It can be overwhelming to choose which sour cream is best for your specific health needs, so we've gone ahead and picked out the best (and some of the worst) sour creams so that you don't have to.

How We Chose the Best Sour Cream

We followed strict criteria when choosing the best sour creams on the market to ensure both quality taste and ultimate health.

• Low Sodium: Sour cream is usually low in sodium, but many brands like to sneak in excess sodium to enhance flavor and get consumers hooked. All of our recommended sour cream brands boast 20 milligrams or less of sodium which may help you stay on track toward meeting your health goals. It's important to note that the American Heart Association recommends no more than 2,300 milligrams a day for the average adult and promotes an ideal of 1,500 milligrams per day. If you're currently experiencing hypertension (high blood pressure), it's important to talk to your healthcare provider about how much sodium you should consume per day.

• Simple Ingredients: To put it frankly, there's nothing wrong with having "complicated" ingredients. Just because you can't pronounce an ingredient doesn't mean it's bad for you. Really, it just depends on what the ingredient is used for and how much of it is actually in your food. However, we wanted to keep it simple to make it easier for you to choose a healthy sour cream. All of the "best" sour creams on this list have simple, easy-to-read ingredients that are naturally derived and won't leave you guessing.

• Relatively Low in Saturated Fat: Saturated fat, which is fat that solidifies at room temperature, is natural in dairy products. However, too much saturated fat can lead to a slew of health issues, including cardiovascular disease. Therefore, the AHA recommends no more than 13 grams of saturated fat per day. A couple of dollops (or two tablespoons) of our favorite sour creams will put you at about 4.5 grams or less. If you eat these products in moderation, you should be just fine in the health department, and remember to eat nutrient-dense foods alongside your dairy products such as vegetables, whole grains, and legumes.

The Best Sour Creams

Best: Daisy Sour Cream

With a creaminess and flavor that complements any food it's paired with, Daisy Sour Cream enhances the overall eating experience. Made with only one ingredient–cultured cream—Daisy Sour Cream is free from preservatives, stabilizers, gums, and thickeners.

RELATED: 25 Healthy Chili Recipes for Weight Loss

Best: Tillamook Cultured Sour Cream

With slightly lower sodium levels than other brands, Tillamook's Cultured Sour Cream is made with rBST-free milk and slightly more butterfat than other brands, making it richer and more tart. That being said, Tillamook sour cream doesn't consist of more grams of fat than other brands on the market, and this sour cream actually has a bit less saturated fat than some. Additionally, this sour cream provides 2% of your daily calcium and potassium needs, both of which are crucial nutrients to support bone health.

Best: Elmhurst Sour Cream

For those looking for a dairy-free sour cream substitute, Elmhurst makes a delicious, silky alternative that has the same tang as your regular sour cream. Made with natural ingredients like oat milk, coconut oil, sunflower oil, and hemp protein, this sour cream is perfect for your baked potato. This Elmhurst substitute is—get this—completely sodium-free and contains no cholesterol, and all ingredients are non-GMO. Lastly, their convenient squeeze pouch is 100% BPA-free. The thing is, this is a small batch, limited edition sour cream, so get it while you can!

RELATED: 10 Highest-Quality Butter Brands, According to a Dietitian

Best: Kalona Organic Sour Cream

If you're looking for a USDA-certified organic sour cream, look no further than Kalona Organic Sour Cream. Kalona's sour cream is minimally processed through low-temperature pasteurization which, according to their website, kills "unwanted pathogens, but not the helpful bacteria that our bodies need." Additionally, Kalona's unique flavor makes it great on foods not usually associated with sour cream, like fruit.

Best: 365 Organic Lowfat Sour Cream

With no added sugar and 2 grams of protein, Whole Foods' Sour Cream is a great choice for those looking for a low-fat option. This USDA-certified organic sour cream also provides 6% of your daily vitamin A intake, with only 2.5 grams of fat per 2 tablespoons. Additionally, all stabilizers in this sour cream are sourced from natural ingredients such as guar gum, agar, and organic locust mung bean gum, so you don't need to worry about the health consequences of any synthetic food additives.

RELATED: 12 Best & Worst Mayonnaise Brands

Best: Good Culture

Amanda Sauceda, MS, RD, registered dietitian, feels that Good Culture has one of the best-tasting sour creams on the market. "They have simple ingredients, a rich texture, and its a source of probiotics, thanks to the live and active cultures," she shares. Plus, it's made with milk from pasture-raised cows.

The Worst Sour Creams

Worst: Land O' Lakes Sour Cream

It was a bit hard to choose a "bad" sour cream, as most brands lie within a similar health ballpark. We decided that Land O' Lakes, however, does come with a higher sodium count than most other brands without any protein, and only a scant potassium boost. Additionally, this sour cream is filled with different additives and preservatives with which some consumers may not be comfortable, such as modified food starch and sodium hexametaphosphate, the latter of which has proven to be safe for consumption, although it seems unnecessary given the fact that so many other brands do just fine without it.

RELATED: 10 Best & Worst Salad Dressing Brands

Worst: Food Lion Original Sour Cream

Not to say that this sour cream is "bad", but it isn't the best out there. While it does offer some major flavor and it doesn't have any sketchy ingredients in the container, it doesn't have any bells and whistles to make us want to crown it one of the "best". If you have the option, you can reap more health benefits if you select a different variety. But if this sour cream happens to end up in your shopping cart, you will be okay.

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The quality of the cooking oils you buy is an important factor in maintaining the nutritional integrity of the oil and ensuring you're getting the best flavor in the food you're cooking.

Extraction and processing methods play a crucial role in quality. Mechanical methods, like cold-pressing, preserve nutritional benefits; chemical extraction methods, such as those using hexane, may leave trace residues that compromise purity. There are also concerns of rancidity and adulteration, where oils may be blended with other low-quality oils.

Whether you're looking to saute, fry, or simply drizzle, it can be complicated to choose the right oil for your health and cooking needs. That's why we did the work for you and put together this list of 10 high-quality cooking oils to shop for.

How we selected the highest-quality cooking oils.

There are three separate prongs to choosing a high-quality cooking oil: extraction method, nutritional density, and the integrity of the oil's sourcing methods.

Extraction method

While some oils are extracted using the cheaper, more rapid approach of chemical expression which utilizes synthetic chemicals like hexane, others rely on gentler methods such as expeller-pressing or cold-pressing, preserving the oil's nutritional integrity without the need for synthetic additives.

While there are some concerns about trace levels of residual hexane after oil processing, these chemical methods may not necessarily be "bad" for you, especially when oils are used in moderation, which is recommended for all cooking oils.

Nutrition: does oil type matter?

Because of these chemical extractions—and certain flimsy studies—many consumers are concerned about seed oils and their potentially negative side effects such as inflammation or heart disease. But the reality is that certain seed or veggie oils can support your health, depending on which you choose. For example, one study found that canola oil could lower total cholesterol and LDL cholesterol levels in healthy people. Olive oil, as many of us know, provides an abundance of health benefits.

The important thing is to include a variety of oils in your diet rather than rely so heavily on just one, use them in moderation, and choose the right oil for your intended use.

If you're searing or frying, it's crucial to choose oils that can withstand high temperatures without oxidizing, as this process can generate potentially harmful trans fats and free radicals: highly reactive molecules that may damage cells, proteins, and DNA, contributing to the aging process and a variety of diseases. For this reason, don't use delicate oils, like walnut or sesame oil, for cooking.

Quality testing

Unlike olive oil which is heavily monitored through industry standards and even global competitions, other cooking oils are not so strictly standardized or supervised. Seeking oils from reputable brands that prioritize transparency in their sourcing and production processes can help you identify high-quality oils. Look for certifications such as USDA Organic or Non-GMO Project Verified, which indicate adherence to stringent standards.

The Best Cooking Oils

To help you on your quest to find the "best" cooking oil, we've rounded up 10 that have stood out in terms of quality, taste, and health support—no matter your cooking needs.

California Olive Ranch Olive Oil

With over 230 accolades in ten years, California Olive Ranch Extra Virgin Olive Oil holds itself to strict standards—as well as total transparency—and certainly doesn't skimp on quality. Many of their blends are 100% California-grown, and no matter which blends you're partial to, you can rest assured that you're consuming high amounts of antioxidants and omega-3 fatty acids which, amongst other things, may reduce your chances of developing cardiovascular disease. Additionally, olive oil is a staple in the Mediterranean diet, a culinary lifestyle that can aid in fighting inflammation and reducing health risks.

RELATED: 13 Highest-Quality Olive Oils on Grocery Shelves

Primal Kitchen Pure Avocado Oil

If you're looking for a high-heat cooking oil (up to about 520 degrees), look no further than Primal Kitchen's Pure Avocado Oil. This oil's sole ingredient is avocado oil thanks to the fact that it's "centrifuge extracted," meaning that ripe avocados are mashed and spun at high speeds to separate the oil from the avocado's pulp and water. Therefore, no chemicals are added to this process, and you're solely ingesting the good stuff such as monounsaturated fats which, as promoted by the American Heart Association, may help reduce levels of "bad" cholesterol in your blood.

Fresh Press Farm Sunflower Oil

Fresh Press Farms Sunflower Oil is a cold-pressed oil made only from high-oleic sunflower seeds. High-oleic sunflower seeds are bred specifically for their higher oleic acid content to provide more monounsaturated fatty acids.  Using high-oleic seeds is an important detail because data suggests that consuming oils with high levels of oleic acid, when replaced for fats and oils higher in saturated fat, may reduce the risk of coronary heart disease. The data is strong enough that the FDA has granted a qualified health claim allowing the potential link between these oils and heart disease risk to be communicated. Plus, this oil meets the criteria for the American Heart Association Heart Check.  The high oleic sunflower oil has a smoke point of 450 degrees Fahrenheit.

RELATED: 7 Healthiest White Breads on Grocery Shelves—and 5 to Avoid

Spectrum Organic Canola Oil

Canola oil is a more neutral cooking oil that won't leave a nutty or tangy taste after cooking. Canola oil is great for medium-to-high heat with a flashpoint of up to 450 degrees, and Spectrum's Organic Canola Oil is a top-of-the-line choice that's both USDA-certified organic and non-GMO verified. This canola oil has been expeller pressed instead of using hexane to extract the oils. Canola oil-based diets have been shown to reduce plasma cholesterol levels compared to diets containing higher levels of saturated fatty acids.

La Tourangelle Pistachio Oil

Although pistachio is a lesser-known cooking oil in America, this oil is prized by the French for its depth of flavor and full-bodied enhancement. La Tourangelle's Pistachio Oil boasts 7 grams of omega-9 fatty acids which aid in fighting inflammation and may even have anti-cancer properties. Although the brand claims that it's great for high-heat cooking, some sources say that it's better for low-heat cooking, so we suggest that you gradually increase the heat of whatever you're cooking to test out how pistachio oil can best serve your needs. Additionally, the bold flavor of this oil also is delicious as a drizzle over greens or your favorite fruit medley.

Fresh Press Farms High Heat Oil

A pure cold-pressed olive oil that allows for cooking up to 475 degrees Fahrenheit? Sign us up. To allow for this unicorn oil to exist, the brand uses a fine filtering process using natural wood-based cellulose, allowing for the oil to be heat-stable. But you can use it as a drizzle on salads and roasted veggies, too.

RELATED: Is Olive Oil Good for You? 10 Benefits of Eating It

SOW Chia Seed Oil

Believe it or not, chia seed oil isn't just good for your skin. Chia seed oil is a rockstar for your health as it's packed with Omega-3 fatty acids and may help absorb other nutrients such as vitamins K and A. SOW Chia Seed Oil is a great way to fuel your body with this ancient grain, and chia seed oil is naturally gluten-free for those with allergies or sensitivities. Additionally, SOW's chia seed oil is non-GMO verified for those on the lookout, and for consumers with specific dietary restrictions, this oil is both vegan and Keto-friendly. By the way: chia seed oil has a high smoke point, making it a great choice for high-heat cooking (or any cooking, really).

Nutiva Hemp Seed Oil

Raw and cold-pressed, Nutiva Hemp Seed Oil is perfect for your low-to-medium cooking needs (it's not suitable for frying) and has a smooth texture and flavor that is also delicious raw. In just one serving of this olive oil, you receive 7.5g of Omega-6 LA, 2.5g of Omega-3 ALA, 2.0g of Omega-9, 500mg of Omega 6-GLA, and 250mg of Omega-3 SDA. Long story short, this combination is great for your heart health.

Flora Organic Sesame Oil

A staple in much of Asian cuisine, sesame oil is oft-overlooked in the Western hemisphere. However, sesame oil can be a very healthy option, and brands like Flora guarantee quality, certified organic ingredients. This sesame oil is cold-pressed, meaning that the only ingredient is organic sesame oil without any added chemicals to aid in the extraction process. Sesame oil is chocked full of healthy monounsaturated fats as well as short-chain fatty acids (SCFAs) which are derived from plants and have anti-inflammatory, immunoregulatory, and anti-obesity properties. Use this oil for cooking low-to-medium heat dishes, up to 350 degrees Fahrenheit.

RELATED: The 6 Healthiest Seeds You Can Eat, According to Science

Thrive Market Organic Rice Bran Oil

Rice bran oil is gaining popularity as a healthy cooking oil due to its well-balanced fat composition and the presence of unique antioxidants. Its high levels of unsaturated fats, including monounsaturated and polyunsaturated fats, contribute to heart health, while its low saturated fat content makes it a better choice for maintaining healthy cholesterol levels. Additionally, rice bran oil contains oryzanol, which has been shown to have cholesterol-lowering properties and may also provide anti-inflammatory benefits.

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But CPK offers more than just pizza—we're talking appetizers, salads, soups, pasta, and more traditional main dishes. Overall, their menu is pretty manageable and transparent when it comes to their nutritional density. On their nutritional webpage, you can easily customize your dietary preferences including how many calories you want to consume, as well as other values such as fat, sodium, and sugar.

Most of us probably aren't going to take the time to do this before heading out to dinner, and even if you do, those numbers tend to disappear when you're staring at the California Pizza Kitchen menu with an empty stomach. To help you make an informed, easy decision, we've pulled the "best" and "worst" dishes from each category to help keep you on track toward your health goals. Take a look below to see what dietitians are saying and what they're eating on their nights out.

Starters

Best: California Olive Oil with Mediterranean Herbs

Olive oil—a Mediterranean staple! This simple, tasty dish has earned our seal of approval for best starter at California Pizza Kitchen as it's low in sodium and has no added sugars. Olive oil has many proven health benefits as it contains oleic acid, a monounsaturated fat (aka, one of the "good" fats) that reduces inflammation and may even ward off certain cancers. The danger here comes from the sourdough baguette in which patrons can easily overindulge and find themselves no longer hungry for dinner. We suggest sticking to two slices of baguette—which comes out to about 130 calories—and saving room for a nutritionally balanced meal.

RELATED: 13 Highest-Quality Olive Oils on Grocery Shelves

Worst: Spicy Buffalo Cauliflower

"While the Spicy Buffalo Cauliflower might seem like a nutritious option, this starter is one of the worst menu options because it is high in sodium," says Wan Na Chun, MPH, RD, CPT, Owner of One Pot Wellness. "Each serving contains 2,010mg, which is 87% of the daily sodium intake recommendations provided by the Dietary Guidelines for Americans." Not only is the sodium high, but this starter includes 13 grams of added sugar "which can lead to an increased risk of weight gain, heart disease, fatty liver disease and tooth decay over time when consumed regularly," per Chun. She recommends looking for starter options that are baked, grilled, steamed, or broiled instead of deep fried.

Soups

Best: Dakota Smashed Pea + Barley Soup

CPK's Dakota Smashed Pea and Barley Soup is a protein-packed, no-fat soup that's entirely vegan and full of plant power. Made with peas, barley, carrots, onions, herbs, and scallions, you're fueling your body with the necessary veggies. As the CDC reports that only one in 10 Americans are meeting their daily fruit and vegetable needs, this can be a great option to help you reach your daily goals. Peas and barley are also packed with plant protein, both of which are packed with antioxidants. Additionally, peas are a great source of vitamin C while barley is full of soluble fiber which aids in keeping your gut regular.

Worst: Tomato Basil Bisque

Although this soup is made with lycopene-rich tomatoes, this soup had made the "worst" grade on our list. With only 3 grams of protein and a whopping sodium count of 750mg, this soup can leave you feeling bloated and thirsty. The American Heart Association recommends that the average adult aim for approximately 1,500 milligrams of sodium per day for ultimate heart health, so a cup of this soup would take up over half of your daily sodium intake. High sodium can directly contribute to heart disease and stroke—even premature death—so, if you do order this cup of soup, we recommend you indulge in moderation.

RELATED: 17 Best Soup Recipes For Weight Loss

Salads

Best: Banh Mi Power Bowl

When it comes to salads, our number one pick takes a bit of a turn away from the traditional. The Bann Mi Power Bowl "is a stellar balanced meal…bursting with colorful vegetables, chicken, quinoa, and avocado," says Megan Huff, RD, LD, Atlanta-Based dietitian. Additionally, "compared to the other salads on the menu, it has half the amount of calories." This salad is also a nutritional powerhouse as each serving comes with 26 grams of protein—over half of an average adult's daily needs, according to the FDA – and also provides 8 grams of fiber to help you keep your gut regular and productive.

Worst: The Original BBQ Chicken Chopped Salad

It's not surprising that a salad with "BBQ" in the name has scored the worst in terms of nutritional value. This salad contains 10 grams of saturated fat, and as the AHA recommends no more than 13 grams of saturated fat per day, you're really using up your daily value in one meal. Additionally, this salad contains 10 grams of sugar and a whopping 930 milligrams of sodium. Besides the high protein and fiber counts, this salad really doesn't do much for your health. If you do order this salad, we recommend going light on the BBQ sauce and herb ranch which are both almost completely devoid of nutritional value.

Main Plates

Best: Cedar Plank Salmon

With an incredibly high protein count of 52g per serving, California Pizza Kitchen's Cedar Plank Salmon is a relatively low-calorie, low-sodium entree. Salmon is a great source of Omega-3 fatty acids—specifically EPA and DHA—which are essential nutrients that aid in cardiovascular disease prevention and may even slow health issues like age-related macular degeneration. This dish is also served with a healthy side of white corn and spinach succotash which will provide levels of fiber and iron, respectively.

Worst: The West Coast Burger "The WCB"

Perhaps it's not surprising that our worst pick for main plates is California Pizza Kitchen's West Coast Burger (commonly known as "The WCB"). Burgers are notorious for being loaded with unnecessary fats and oils, and the WCB is no exception. We were shocked by the sodium levels—4,110mg for one meal—which is nearly triple the daily recommendation while also loading consumers with 23 grams of sugar. Additionally, this burger is loaded down with saturated fats which may contribute to cardiovascular disease and stroke. Many of these fats and calories are derived from the side of crispy potatoes, so if you're hoping to cut down on these counts, consider holding off on the fries or swapping for a side salad.

RELATED: All of Burger King's Burgers & Sandwiches—Ranked by a Dietitian

Pastas

Best: Shrimp Scampi Zucchini

If you're hitting the pasta at CPK, we recommend the Shrimp Scampi Zucchini. "It's got tasty, sautéed shrimp with zucchini noodles, offering a lower-carb alternative," says Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ. "The lean protein in the shrimp, reduced carbs from zucchini noodles, and flavorful lemon-garlic butter sauce make it a delicious and healthier choice with added veggies for nutrition." Zucchini is also packed with nutrients such as Vitamin A, which aids in immunity health and is essential for growth and development, as well as lesser-known nutrients such as manganese which is loaded with the antioxidant enzyme SOD which breaks down free radicals and reduces inflammation.

Worst: Jambalaya Linguini Fini

Although this dish boasts 58 grams of protein, we want to look beyond this figure at the more menacing nutritionals including 1,230 calories (well over half the average daily 2,000 caloric need), 19 grams of saturated fat, and—get this—2,340 grams of sodium. This pasta features blackened chicken and shrimp, Andouille sausage, and Tasso ham without any vegetables in sight. Although meat isn't intrinsically "bad" for you, it's important to remember that trusted organizations such as the AHA recommend eating no more than one servin grams of meat a day with one serving the equivalent of 3oz. Additionally, processed meats such as Andouille sausage have been linked to certain cancers, so try to eat these in moderation.

Pizzas

Best: California Veggie Pizza on Thin or Cauliflower Crust

"For a healthier pizza option, go with the California Veggie on a thin crust—it's loaded with colorful veggies, reducing overall calories and carbs," says Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ. Veggies include broccolini, grilled zucchini, Cremini mushrooms, roasted cherry tomatoes, corn, and red onions. This colorful medley offers multiple nutrients such as calcium from the broccolini and fiber from the Cremini mushrooms. "For an even lighter choice, try the cauliflower crust, offering the same veggie goodness with fewer carbs," says Simpson. So, there are multiple options if you're following a low-carb lifestyle or just want that little bit of extra veggie power.

RELATED: The Best Way to Reheat Pizza in an Air Fryer

Best: Thai Chicken Pizza

We also recommend CPK's Thai chicken pizza as it is loaded with heart-healthy veggies such as bean sprouts, carrots, scallions, and cilantro while also providing lean protein from grilled chicken. Additionally, this pizza has low sodium counts, only 2 grams of saturated fat (from the mozzarella cheese), and relatively low calories for those aiming to manage their weight. Unfortunately, this pizza doesn't come in a thin crust version, but with only 5 grams of carbohydrates per serving, you're already consuming less than other options. That being said, carbohydrates include fiber, so don't discount carbs as the enemy.

Worst: Mushroom Pepperoni Sausage

Although this pizza has "mushroom" in the name, this pizza comes with an abundance of high-fat meats including both pepperoni and sausage. As pork is one of the highest-fat meats, it's important to indulge in moderation, and it's equally important to keep a close eye on your sodium intake when eating processed meats. In just one slice, you're consuming 500 milligrams of sodium which is exactly a third of your daily sodium recommendations. Most of us aren't going to CPK to just have one slice of pizza, so this sodium can really add up and even exceed your heart-healthy threshold of 1,500mg a day.

Worst: Pepperoni

We hate to knock a classic, but it's perhaps quite obvious that a pepperoni pizza isn't going to be your healthiest option. With no veggies in sight, you're consuming high fat counts with no added nutritional benefits. Recently, the World Health Organization labeled processed meats as a carcinogen, as research has found a correlation between ample processed meat consumption and cancers including colorectal and prostate. Of course, we're not telling you to cut processed meats out of your life completely, as that's probably not a reality for most of us. Therefore, try to consume this pizza in moderation and perhaps start with a heart-healthy salad to ensure that you're getting your daily greens.

Desserts

Best: Key Lime Pie

As a dietitian, it's hard to label desserts as "healthy" because, well, most of them are not. However, if you're looking for a dessert with the least amount of fat and calories, CPK's key lime pie takes the cake (no pun intended). Although this dessert still has 44 grams of fat and a pretty intense 75 grams of sugar, it's the best option as it also boasts 10 grams of protein. Additionally, lime juice includes ample amounts of vitamins C and flavonoids which act as both anti-inflammatories and antioxidants. That being said, it's better to just eat a lime or add it as a garnish to your glass of water instead of eating it in a pie, but hey, it's something!

Worst: Butter Cake

With the word "butter" being the first word in the description of this dessert, it should come as no surprise that we deemed this one the worst. The FDA recommends that added sugars constitute less than 10% of your daily caloric intake. This cake itself exceeds 100% of your daily added sugars, so you have to consider whether or not this dessert is worth it. If you do order this cake, we recommend sharing and foregoing an additional scoop of vanilla ice cream.

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While bread has almost always faced some dietary scrutiny, whether due to low-carb or grain-free diets like Keto and Paleo, it's worth noting that bread can pack a nutritional punch. This fermented cereal product can be a great source of nutrients such as fiber and protein. And when brands use enriched flour, it offers essential nutrients like thiamin and folic acid, which both are essential for proper cell growth and development.

However, not all loaves are created equal. Many store-bought options are hiding a secret: they're loaded with added sugars and high sodium levels, which are especially prevalent in white bread varieties. Plus, many white breads tend to be low in fiber.

But fear not! We've scoured the shelves to bring you the best and worst white breads to spare you from scrutinizing label upon label at the grocery store. Simply toast a slice and layer on your favorite nutritious toppings—think avocado or low-sugar nut butter—and kick-start your day the right way.

How we chose the best white breads:

Choosing healthier white bread is not necessarily an easy task as many brands are chock-full of unwanted ingredients such as added sugars and artificial ingredients. But with these quick tips, finding your favorite nutritionally-dense white bread can be a cinch.

We utilized the following guidelines when choosing what we consider the healthiest white breads on grocery store shelves:

• Contains fiber: Because of the refining process typically used when white bread is made, many white breads are free from fiber. Fiber is a satiating nutrient, which gives bread some "staying power" in the body. Eating bread without fiber may result in you feeling hungry shortly after mealtime. Plus, you miss out on the gut health-supporting benefits of fiber when you eat low-fiber bread.

• Little to No Added Sugar and Lower in Sodium: There's a startling connection between "low sodium" processed foods (this includes bread) that also contain high added sugars to "make up" for the inevitable change in taste. We've steered clear of options with excessive added sugars (capping at 1-2 grams per serving) and kept sodium levels in check.

• Protein/Additional Nutrients: Many bread companies utilize "enriched" flour which adds essential nutrients such as thiamin, folate, and even iron to wheat flour. While we love to see this inclusion—even in the unhealthiest breads—we made sure that these nutrients were also accompanied by a decent amount of protein. Protein not only aids in satiety, making you feel fuller for longer, but it may also help with portion control.

Best Breads

Best: Dave's Killer Bread White Bread Done Right

"Dave's Killer Bread White Bread Done Right is a great choice for anyone who loves white bread but wants to include some whole grains and fiber," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. "Made with five types of fiber and vitamin boosting whole grains: quinoa, spelt, rye, millet, and barley, White Bread Done Right is more flavorful than regular white bread." With 2 grams of fiber and 3 grams of protein, this is a great choice for most consumers, but Magill does warn that those with a sesame allergy should watch out as this bread does include sesame flour.

RELATED: 10 Best Whole Grain Breads on Grocery Shelves, According to Dietitians

Best: Sola Sweet and Butter Bread

Sola is known for their "low carb" breads that are good for those who are trying to reduce their overall carbohydrate intake. With only one gram of net carbs (aka, what's left after subtracting both fiber and sugar alcohols), and with 4 grams of protein per slice, the bread itself can leave you feeling satiated, unlike many other bread products. Additionally, this bread has 0 grams of added sugars, making it an ideal choice for people trying to limit this ingredient.

Best: Sara Lee Delightful White Made with Whole Grain

"Sara Lee Delightful White Made with Whole Grain sandwich bread is a great option for those white bread lovers that want the classic light fluffy white bread texture but also want the benefits of whole grains," says Lindsay Gillon, RDN, CDN, CDCES, Owner of Lifestyle Nutrition WNY. "One serving of this bread offers an impressive 6 grams of fiber but weighs in at only 90 calories, 200 milligrams of sodium, 18 grams of carbohydrates, and less than 1 gram of added sugar. Oh, and did I mention that a serving is not just one, but TWO whole slices?"

RELATED: 10 Best High-Fiber Breads, According to Dietitians

Best: Schmidt Old Tyme 647 White Bread

"I highly recommend Schmidt's Old Tyme 647 White Bread which has 8 grams of fiber per slice," says Michelle Rauch, MSc RDN, a registered dietitian. "Old Tyme 647 has other varieties such as wheat, multigrain, and Italian with a similar nutritional profile. Two slices meet over half your recommended daily amount of [fiber] (14 grams per 1,000 calories consumed or 25 to 30 grams per day as recommended per the USDA)." Additionally, this bread is friendly to those who are following a Keto diet, and for those following Weight Watchers, each slice only counts as 1 point on the app.

Best: Carbonaut White Bread

"One of the better choices for white bread is the Carbonaut White Bread," says Wan Na Chun, MPH, RD, CPT, Owner of One Pot Wellness. "What makes this white bread a better choice than other white breads is that it is low in net carbs, high in protein, and fiber. In addition, it is also vegan and keto-friendly to cater [to] a diversity of dietary preferences". Chun explained that choosing a high-fiber and high-protein bread for breakfast can help you feel fuller for longer and provide a steady release of energy throughout the morning. "I also love that this bread does not contain added sugar, artificial sweeteners, or additives which makes it a satisfying and nutritious option for white bread."

Best: Hero Classic White Bread

This unique white bread has zero net carbs, thanks to the 11 grams of fiber that "cancel out" the carbohydrate grams. Made with protein-packed ingredients like fava bean flour, it also contains 5 grams of protein per slice. The resistant starch used to make this bread also acts as a prebiotic fiber, which can support gut health.

RELATED: 10 Ways To Heal Your 'Leaky Gut'

Best: Rudi's Organic Country White Bread

Made with organic wheat flour and free from any artificial ingredients, this bread is a hearty option that makes for a satisfying toast or PB&J. Plus, it is non-GMO and vegan-friendly.

Worst Breads

Worst: Pepperidge Farm Hearty White Bread

Pepperidge Farm's "Hearty" White Bread may seem healthy at first glance, but with a whopping 230 milligrams of sodium per slice, this bread isn't your best nutritional choice. Additionally, this bread only has 1 gram of fiber per serving—far less than many other brands—and includes 4 grams of added sugar, or 8% of your daily value. The upside to this bread is that it's fortified with certain nutrients like folic acid and thiamin, but there are many different ways to get ample amounts of these nutrients if you skip this bread.

Worst: Pepperidge Farm Homestyle Oat Bread

Unfortunately, Pepperidge Farm has made our list twice with their Homestyle Oat Bread. Each slice contains not only saturated fat, but 210 milligrams of sodium (two slices would have you at about 30% of your daily sodium limit as recommended by the American Heart Association) and 4 grams of added sugar. So, don't let the idea of "oatmeal" bread trick you into thinking this may be a healthier alternative.

Worst: Wonder Bread Classic White Bread

It may not come as much of a surprise to consumers that Wonder Bread's classic white bread isn't the healthiest option on grocery store shelves. Although relatively low in fat, this bread is also low in both fiber and protein as compared to other brands that offer a bit more of a nutritional boost. Although the website claims that Wonder Bread contains "as much calcium as an 8 oz glass of milk in 2 slices," we can't help but recommend that you just drink milk instead. Milk not only provides calcium, but it also provides vitamin D which aids in calcium absorption.

RELATED: The 10 Unhealthiest Breads To Leave on Grocery Shelves

Worst: Martin's Old-Fashioned Real Butter Bread

We're not sure why Martin's felt that they had to state that their bread is "real," but perhaps it's because their bread contains numerous ingredients with "sugar" and "cane sugar syrup" coming in as the fourth and fifth ingredients, respectively. It's perhaps not surprising that a bread with the word "butter" in it isn't the healthiest, but with saturated fat and only 1 gram of fiber, there are many other brands on the market that can fulfill your white bread cravings without sacrificing health.

Worst: Sara Lee Texas Toast

Okay, we know Texas toast is delicious. Thick and fluffy, Texas toast hits the spot. However, one slice of Sara Lee's Texas toast contains 200 milligrams of sodium and less than 1 gram of fiber—so where's the nutritional payoff? Thinner bread can be just as satisfying and much more nutritionally dense than this Texas Toast which also includes 2 grams of added sugars with sugar coming in third on the ingredients list. Additionally, this bread isn't suitable for those with a sesame allergy as it does contain sesame seeds.

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The post 7 Healthiest White Breads on Grocery Shelves—and 5 to Avoid appeared first on Eat This Not That.

Regardless of whether you partake in Lent, fast-food chains across the nation are bringing back their fish options, offering a variety of choices for those seeking quick and hassle-free meals, especially while on the move. While fish like cod, walleye, and tuna commonly found in these sandwiches boast essential nutrients like omega-3 fatty acids, which can reduce the risk of cardiovascular disease, it's worth noting that most fast-food joints heavily batter and fry their fish, potentially masking their nutritional benefits.

We rounded up the top 14 best and worst fast-food fish sandwiches across the nation from seafood chains like Long John Silver's to Dairy Queen, to see which ones deserve a spot in your meal rotation and which might be better left at the drive-thru. Despite fish being touted as a healthy option, factors like creamy tartar sauce, crispy coatings, and soft white bread can add some twists to your dietary considerations.

To make your fish-eating journey a bit easier, here are the best and worst fast-food fish sandwiches we could find at our favorite fast-food jaunts.

The 5 Healthiest Fish Sandwiches

Best: McDonald's Filet-O-Fish Sandwich

We didn't expect McDonald's to make the cut for the healthiest fast-food fish sandwich, but we were pleasantly surprised by their Filet-O-Fish nutrition. At under 300 calories, this sandwich offers 16 grams of protein and 2 grams of fiber while also providing under half the level of sodium of many other fast-food fish sandwiches. If you want to up your health ante, consider a side of McDonald's sliced apples instead of fries to keep both sodium and saturated fat intake low.

RELATED: 11 Amazing Benefits of Eating More Fish

Best: Jimmy John's Totally Tuna Sandwich

Fish sandwiches don't always have to be battered, fried, and smothered in tartar sauce. We've included Jimmy John's Totally Tuna sandwich which offers 21 grams of protein with lower saturated fat counts than many of the other fish sandwiches on the market. With 5 grams of fiber, too, this sandwich can help you keep your gut regular. The only downside here is its high sodium level, so we recommend drinking lots of water with your meal and foregoing the chips as your side.

Best: Quiznos Small Tuna Melt

Quiznos' small Tuna Melt is a great option for those who pay attention to portion size. Portion size is key to weight maintenance and can aid in abating the effects of certain chronic illnesses. With Quiznos' small Tuna Melt, you're still receiving a whopping 22 grams of protein—which is important for satiety—as well as 2 grams of fiber. Remember to ask that your sandwich be served on whole-grain wheat bread which may aid in protecting the body against heart disease.

RELATED: 9 Healthiest Subway Sandwiches To Order, According to Dietitians

Best: Dairy Queen Wild Alaskan Fish Sandwich

We know, we didn't expect a fish sandwich at Dairy Queen, either! With 17 grams of protein and clocking in under 450 calories, this sandwich isn't a bad option if you're not feeling like indulging in a burger. Notably, this fish features wild-caught Alaskan pollock. Although there's heated debate about whether or not wild or farmed fish is better for your body and the environment, those who favor wild-caught fish will delight that a fast food chain carries something for their tastes, as most chain restaurants rely on farmed fish.

Best: White Castle Fish Slider

Again, we see the nutritional benefits of portion control in White Castle's Fish Slider. We know that you'll probably eat more than one given their small size, but even then, you'll receive ample protein with low(er) saturated fat and sodium levels than many other options on the market. Unfortunately, White Castle doesn't offer any sides that aren't fried, but at least these little sliders won't leave you feeling groggy after indulging.

The 9 Unhealthiest Fish Sandwiches

Worst: Popeye's Flounder Fish Sandwich

"If you're on the hunt for a wholesome and tasty fast-food fish sandwich, the Popeyes Classic Flounder Fish Sandwich should be off your radar," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. This sandwich falls squarely in the 'not-so-healthy' category, boasting a significant amount of calories, fat, and sodium. Just one look at the nutritional information shows a whopping 10 grams of saturated fat and 2,400 milligrams of sodium which is nearly double the American Heart Association's recommended daily sodium intake of 1,500 milligrams for those with high blood pressure.

RELATED: 7 Worst Fast-Food Fish Sandwiches, According to Dietitians

Worst: Burger King Fiery Big Fish Sandwich

This new BK addition has emerged just in time for Lent. While it does check the box of being a fish sandwich, if you are trying to make food choices that support your health, this one shouldn't top your list. The Fiery Big Fish features a fried fish fillet, lettuce, pickles, tartar sauce, and a spicy glaze on a brioche-style bun, resulting in a high-calorie, high-fat, and high-sodium sandwich.

RELATED: Burger King Is Adding a Fancy New Whopper & Fish Sandwich To the Menu

Worst: Culver's Northwoods Walleye Sandwich

Although Walleye is a great source of nutrients such as heart-healthy Omega-3 fatty acids and selenium which hosts anti-inflammatory properties, the fact that this sandwich is fried pretty much negates all other health benefits. With 5 grams of saturated fat, this sandwich uses up just under half of your daily recommended saturated fat limit (13 grams according to the American Heart Association), and as you're probably tempted to also grab a side of fries, this sandwich really doesn't stand out nutritionally.

Worst: Culver's North Atlantic Cod Sandwich

Culver's, besides their Walleye sandwich, also offers a North Atlantic Cod option with comparative nutritional value (or lack thereof). Although this sandwich has slightly fewer calories and sodium counts, this sandwich is even higher in saturated fat at 8 grams—over half your daily recommended limit—and provides an unnecessary 6 grams of added sugar. If you do find yourself craving a Culver's fish sandwich, we recommend asking to hold the tartar sauce and maybe even swapping your side of fries for steamed broccoli or a side salad.

Worst: Arby's Crispy Fish Sandwich

"Arby's Crispy Fish Sandwich is not a healthful choice for your heart health as it is deep fried, contains trans fat, and close to half a day's recommended sodium limitation," says Sheri Berger, RDN, CDCES a registered dietitian and nutrition consultant for Body Building Reviews. Trans fats, especially artificial trans fats, have been linked time and again to cardiovascular disease as well as certain cancers such as breast and colorectal. We recommend steering clear of this sandwich and opting for a Wendy's salad instead.

Worst: Wendy's Crispy Panko Fish Sandwich

Made with wild-caught Alaskan pollock fillet coated with a crunchy panko breading and topped with creamy dill tartar sauce, pickles, lettuce, and American cheese, this sandwich comes with a hefty saturated fat and sodium count. Also, with 52 grams of carbs per sandwich, it isn't an ideal choice for people who are limiting their carb intake (especially since each sandwich contains 6 grams of added sugar too).

RELATED: Wendy's Just Confirmed the Return Date For Its Seasonal Fish Sandwich

Worst: Long John Silver's Fish Sandwich

Long John Silver's is perhaps one of the most well-known seafood fast-food chains in America, but that doesn't make their options any healthier. With a whopping 8 grams of saturated fat and—get this—1,229 milligrams of sodium, you're going to need a tall glass of water and a nap after eating. We recommend opting for a side of corn or green beans so that you're consuming a hearty serving of veggies to offset the negative health effects of this sandwich.

Worst: Popeye's Spicy Flouder Fish Sandwich

"The Popeyes Spicy Flounder Fish Sandwich, while appealing in flavor, may present the most nutritional concerns due to its elevated levels of saturated fats (9 grams) and sodium (2,351mg) when compared to other fast-food fish sandwiches like the McDonald's Filet-O-Fish which has 4 grams of saturated fats and 560m grams of sodium," says Samantha Turner, MPH, RDN, a registered dietitian and owner of OakStone Health and Nutrition. "Opting for fast-food fish sandwich options with lower saturated fat and sodium content can be a smarter choice for those prioritizing heart health and overall wellness.

RELATED: Popeyes Just Brought Back Its Popular Fish Sandwich & Other Goodies

Worst: Burger King Big Fish

The Burger King Big Fish sandwich has one of "the highest calories, saturated fat, sodium, and carb [counts] with no more protein than any of the others!" says Lauren Mahesri, RDN. So, if you're looking for a heart-healthy fish sandwich option, this isn't a great go-to, and as a rule of thumb, any meal with the adjective "big" in its name probably isn't going to be the most nutritionally sound. Additionally, Burger King "found a way to sneak in 8 grams of sugar" which may come from either the bun or fish batter. Either way, you don't need these added sugars on top of the hefty calorie, fat, and sodium counts.

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The post The 5 Healthiest Fast-Food Fish Sandwiches—and 9 To Avoid appeared first on Eat This Not That.

We don't want to be a downer on your Valentine's celebrations, but since it's our job to ensure that you're spreading the love to your health, too, we've done our research on which candies you should probably leave on the shelf this season. Of course, we know that candy is never really a healthy food, and there's no candy you should be eating all the time if you're concerned about your health. But some are still better than others when it comes to nutrition.

Ingredients like red dye 40—which abound across this red-and-pink holiday—can potentially cause adverse side effects like hyperactivity in children, and certain studies suggest that benzene, an ingredient found in red dye 40, may hold carcinogenic properties. But let's be real, we're not going to be checking every label, especially not if we have to supply our child's entire class with Valentine's surprises. We've gone ahead and done the hard work for you, picking out some popular Valentine's Day candies that should really stay out of your pantry—and your body.

That said, we want to note that eating these candies in moderation won't kill you. Don't feel guilty about candy this February, but instead remember that it's all about moderation and portion control. Portion control is a main factor in weight management, and eating sweets in moderation can help you regulate other health factors such as blood sugar.

As you are perusing the Valentine's Day candy aisle and wondering which you should avoid tossing in your cart, check out our roundup of the 14 options that we think are made with the lowest quality ingredients. Read on, and next, check out 15 Valentine's Day Candies—Ranked by Sugar Content.

Starburst Pops

These Starburst Pops are hard on the outside, chewy on the inside, and provide a whopping 11 grams of added sugar per pop. It's important to note that added sugars are vastly different from natural sugars (like the sugars found in fruits and dairy milk) in terms of nutrition, and overconsumption of added sugars is linked to a slew of health concerns, such as cardiovascular disease.

RELATED: 11 Most Adorable Valentine's Day Treats at Trader Joe's

Brach's Valentine's Tiny Conversation Hearts

These little candy hearts, although touted as a Valentine's staple, are loaded with artificial flavorings and colors (seven to be exact). Yellow Lake 5, specifically, has been shown to produce levels of toxicity in non-human specimens. Although more research needs to be conducted, avoiding Yellow 5—and other artificial dyes—may be wise until research becomes more conclusive.

Valentine's Fun Dip

Although perhaps lower in calories than other candies, this one is a bit of a no-brainer. A favorite amongst kids, this candy is nothing but a combination of dextrose and maltodextrin—sugars derived from modified corn—as well as a slew of artificial colors. As these are a recipe for hyperactivity, it's best to avoid Fun Dip when considering your child's classroom Valentine's treats.

RELATED: 25 Restaurant Chains With the Best Valentine's Day Deals

Swedish Fish Valentines Gummy Hearts

That's right—24 grams of sugar per serving. Not only are Swedish fish (no matter their shape) incredibly high in added sugars, but they also contain mineral oil, which may not be suitable for some consumers. These chewy candies may also end up being stuck in your teeth, which isn't a great thing if you are focused on supporting your dental health. Don't be fooled into thinking these are a good choice just because they're fat-free.

Albanese Sugar Free Gummy Bears

Once again, you may see sugar-free, gluten-free, fat-free, and low sodium, and think these must be a healthier option. Not so. One of the first things you see on the Albanese manufacturer's website is a warning that "consumption may cause stomach discomfort and/or laxative effect." This is due to the inclusion of artificial sugar that can lead to gastrointestinal concerns, especially for more sensitive consumers. So, if you overindulge in these little bears, you may not see a spike in blood sugar, but you may notice a more…unpleasant sensation.

RELATED: 12 Stunning Valentine's Day Charcuterie Board Ideas

Russell Stover Chocolate Heart Boxes

Russell Stover produces some of the most well-known chocolate heart boxes in the country and includes the much-loved Whitman's Sampler line, as well. The reason we've ranked this chocolate company amongst the worst contenders is that their chocolate simply isn't fair trade. Therefore, Russell Stover is under no compulsion to ethically source their cocoa. Although the company did launch a fair trade line called "Joy Bites" in 2021, their Valentine's Day boxes are sourced from unknown farms that may not be environmentally sustainable or pay their workers livable wages.

Lindt Lindor Strawberries & Cream White Chocolate Truffles

Lindt chocolate has a smooth taste and a higher price point, making it appear to possibly be one of the "better" choices. But we've added these truffles to our low-quality ingredient list due to its inclusion of palm kernel oil. While not necessarily unhealthier than other oils, palm oil is one of the causes of deforestation across Asia, Africa, and Latin America. And what's most frightening is palm oil's ubiquitousness. According to the World Wildlife Fund, "more than half of all packaged products Americans consume contain palm oil—it's found in lipstick, soaps, detergents and even ice cream."

RELATED: 10 Adorable Valentine's Day Fast-Food Items

Reese's Hearts & Miniatures

Unlike many gummy or hard candies found around the holiday, Reese's Hearts & Miniatures include 4.5 grams of saturated fat. The American Heart Association warns of the risks associated with excess saturated fat intake, including heart disease and even stroke. Try to limit your saturated fats, consuming below 13 grams a day for optimal health.

Palmer Cuddly Cuties Chocolate

Although perhaps cute for the little ones, these chocolate animals are filled with saturated fats and added sugars as well as hydrogenated palm oil. Cocoa is mentioned fourth on the list of ingredients, so really you're eating mass amounts of sugar and palm oil without the natural nutrients found in chocolate. Frankly, you're better off staying clear of these "cuddly" chocolates and going instead for some antioxidant-rich dark or semi-dark chocolates.

RELATED: 20 Chocolate Brands That Use the Highest Quality Ingredients

Nerds Valentine's Day Gummy Clusters

We want to point out that certain gummy products, such as Nerds Clusters, include gelatin to create that traditional gummy consistency. While gelatin isn't exactly bad for you, these candies aren't suitable for vegans or certain vegetarians. Gelatin is, after all, made from animal tendons, ligaments, and connective tissues. So, if you're wary of gelatin, we recommend avoiding it and finding gummies made with substitutes. And 21 grams of added sugar per serving is also a big red flag when it comes to your health.

Hershey's Giant Milk Chocolate Kiss

Hershey's kisses are a Valentine's staple, but the company has upped the ante with their giant Hershey's kiss. Although most of us probably aren't sitting down to eat the entire thing in one sitting, having so much chocolate available at one time may not be great in terms of portion control. Controlling your portions is one of the best ways to manage both your weight and health, as being given large portions of food often increases consumption. This is known as PSE, or the portion size effect. So, it may be better to have just a few small kisses in front of you at a time.

RELATED: Costco Just Brought Back an Adorable Valentine's Day Confection

Favorite Day Strawberry Cotton Candy

Although it's ever-so-light and dissolves right in your mouth, cotton candy is nothing but sugar and, well, powdered sugar. With the addition of Red 40 and "natural and artificial flavors," this cotton candy is probably one of the worst options on our list. And, although artificial flavors are not necessarily bad for you, there's no way of telling what's in this cotton candy—and there's also no definition for the "natural" flavors, either. We think it's best to simply steer clear.

Haribo Sweet and Sour Hearts

These sweet and sour gummies are loaded with glucose syrup for a sickeningly sweet taste. Although the body doesn't distinguish between traditional sugar and glucose syrup, the latter does contain nearly four times the number of calories and carbohydrates than sugar, and too much added sugar—no matter its form—can pose a serious risk for insulin resistance and the development of diseases like type-2 diabetes.

RELATED: 9 Chocolate Bars That Dietitians Love

Favorite Day Strawberry and Cream Bark

Filled with saturated fat, corn syrup, and palm oil, these strawberry and cream barks from Target's Favorite Day brand really aren't much to write home about. With 16 grams of added sugar and 5 grams of saturated fat, you're not doing your body any favors, either. Additionally, this bark contains Red Dye 40 as its main food coloring, so if you're looking for red or pink candies for your loved one this season, try to find foods that have been colored naturally with ingredients like beet powder or pomegranate, both of which also supply your body with much-needed nutrients.

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The post 14 Valentine's Day Candies with the Lowest Quality Ingredients appeared first on Eat This Not That.

It can be hard to tell what's really vegan and what's not, especially as there are many hidden ingredients that may not be well displayed or easily viewable. To save you time and grief, we've gone ahead and rounded up 15 of the healthiest vegan options across many of America's favorite fast-food chains. From Taco Bell to Carl's Jr., you'll know exactly what to pick without having to skip a beet (get it?).

What is considered vegan?

Unlike vegetarianism, veganism is a fully plant-based diet that doesn't include dairy, poultry, or certain honey products. This diet focuses on plant proteins such as beans, legumes, nuts, and seeds while also generating additional nutrients from wholesome foods such as fruits, vegetables, and grains. Although it's tough to estimate how many US citizens practice a vegan lifestyle, one ReportBuyer report quoted that nearly 6% of the US population followed a vegan diet.

People practice this lifestyle for a variety of reasons, be it out of concern for animal welfare or to support one's health. It's no secret that over-consumption of red meat may heighten the risk of cardiovascular disease while the WHO has officially labeled processed meats as carcinogens. Therefore, with proper nutritional guidance, it may be right for certain populations to follow a more plant-based diet.

Tips for eating out when following a vegan diet

Following a vegan diet that is rich in a wide variety of minimally processed foods is linked to positive health outcomes. But, leaning on ultra-processed options that are technically vegan-friendly can be high in added sugars, added fats, and sodium — factors that don't necessarily support positive health outcomes. Some meat substitutes can be packed with less healthy ingredients, and hidden added sugars can be found in any food, vegan or not. It's important to keep these tips in mind when choosing what to eat:

• Just ask! Don't be afraid to ask for modifications, substitutions, or even hidden menu options. The worst they can say is no, but it's better safe than sorry when it comes to a restrictive dietary choice. This goes for cross-contamination, as well, as many oils may be used for both vegan and non-vegan products.

• Substitute the fries, if possible. Although most fries are vegan (it's always good to double-check, though), they're probably not the healthiest option. Many chains offer fruit, baked potatoes, or even steamed veggies which are all healthier options.

• Watch out for fried meat substitutes. Just because there's no red meat in your burger doesn't mean it's healthier. If your burger or chicken substitute is fried, you're still ingesting those unnecessary fats and calories that can lead to a slew of health issues like heart disease or stroke.

• The kids' menu is good, too! The kids' menu may have some good vegan options, and the portion sizes are much more manageable which, vegan or not, can aid in proper weight management. Don't worry, they won't ask if it's for you or not.

Don't want to go through all of these steps? We asked dietitians to share their favorite vegan-friendly fast food options, and we rounded up their responses so you can navigate these quick-service establishments with ease.

The 15 Healthiest Vegan Fast-Food Orders

Wendy's Apple Pecan Salad

Here's where modifications come in handy, and most fast-food joints are happy to meet your requests. Wendy's Apple Pecan salad is a good option for vegans as you can easily remove the chicken and bleu cheese crumbles. We do want to note that the roasted pecans—strangely—contain lactose, which is a dairy byproduct. Therefore, vegans will also need to remove this. However, you're still getting an ample amount of Romaine lettuce, apples, spring mix, and dried cranberries, and the pomegranate vinaigrette dressing is accidentally vegan! You can ask for avocado, too, for some added Omega-3 fatty acids.

RELATED: The Wendy's Breakfast Menu—Ranked by Nutrition!

Burger King Impossible Burger

Here's the thing—vegans are tired of eating salads. Burger King has heard vegans' outcry and introduced an impossible burger that's a direct copycat of their whopper. Of course, we know this isn't the healthiest thing you could eat. With 1,350m grams of sodium, you're going to need a tall glass of water after indulging. That being said, though, this impossible burger does have a whopping 28.5 grams of protein, over half of your daily protein needs. With added lettuce, tomato, onions, and pickles, you are getting some veggies in there, too. Remember to ask for no mayo, as the burger automatically comes with it.

Chick-fil-A Kale Crunch Salad

Since only 1 in 10 Americans consume enough fruits and veggies, this is an easy choice to include important nutrients such as vitamin K and fiber. Including ingredients like kale, cabbage, and almonds, this vegan-friendly veggie-packed option is a delish choice for those who follow a vegan lifestyle and otherwise. Unlike many other dressings, the one used on this salad is vegan-friendly too!

RELATED: 5 Ways Eating More Plants May Save Your Life

Panera Bread Baja Bowl

Panera Bread's Baja Bowl is a great option for vegans as it's easily customizable and is still a substantial meal without the added dairy products. Removing both the Feta cheese and Greek yogurt still leaves you with wholesome ingredients. "This bowl has dietary fiber to support your gut health and is packed with a variety of micronutrients from their tasty cilantro quinoa and brown rice, black beans, salsa verde, and tomatoes which have antioxidants to support your immune health," says Nicole Ibarra, RD, LD, registered dietitian. As a note, the listed nutritional information includes both feta and Greek yogurt, as their menu does not calculate customized nutritionals.

Taco Bell Black Bean Crunchwrap Supreme

"The Black Bean Crunchwrap Supreme is a Taco Bell vegetarian option that can be made vegan by ordering it fresco style, which removes dairy-based ingredients and substitutes pico de gallo," says Wan Na Chun, MPH, RD, CPT, and owner of One Pot Wellness based in Indianapolis, IN. She continues to point out that "it's a very filling option that is high in plant-based protein & fiber thanks to those black beans. I like upgrading and adding a side of guacamole to add additional healthy fats which makes this a more balanced meal."

Subway Veggie Delite

Subway's Veggie Delite sandwich is a staple for vegans and vegetarians alike. Even if you don't follow a meatless lifestyle, this is a great option as it's a smorgasbord of fresh veggies including lettuce, baby spinach, tomatoes, cucumber, green peppers, and red onion on multigrain bread. Each of these veggies provides key nutrients, and we want to highlight that baby spinach, specifically, provides 15% of your daily iron needs per 100g serving! Iron is essential for red blood cell creation and function, and it's important to ensure adequate iron consumption especially if you're vegan since you won't be receiving these nutrients through foods like red meat.

Starbucks Rolled and Steel-Cut Oatmeal

Ah, hearty oatmeal! As long as your oatmeal isn't made with milk, you really can't go wrong. Luckily, Starbucks' oatmeal isn't made with any dairy or added sugars, and with 5 grams of protein, this is a heart-healthy option for vegans and non-vegans alike. Oatmeal has been associated with staving grams off heart disease by lowering cholesterol, and oatmeal is packed with fiber to help ensure a regular and productive gut. Starbucks also offers toppings such as blueberries, almonds, and raisins if you want a little extra something in your breakfast.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Sonic Soft Pretzel Twist

We wish we could help the vegan population a bit more here, but vegan options are limited at Sonic. While the fries and onion rings are vegan—unlike many other chain restaurants—they're not the best options nutritionally. The Sonic Soft Pretzel Twist is the best snack available for vegans (just ask for no cheese packet), as it has less fat and sugars than fried options. Nixing the cheese will have an impact on the protein value of the pretzel, but this pretzel still has 2 grams of fiber and a relatively low saturated fat count as compared to other sides. Just remember to drink a tall glass of water with all that sodium.

KFC Sweet Kernel Corn

Hooray! Finally, a side that isn't fries or fruit that vegans can enjoy! KFC, although they literally have "chicken" in their name, KFC does offer sweet corn, a side that's served without any animal products. According to their website, this corn isn't cooked in butter, either, but it's always good to double-check before ordering. Corn is a wonder food as it may help lower cholesterol in certain populations, and it's also chock full of insoluble fiber which improves bowel health and helps your body process waste more productively.

Carl's Jr. Beyond Famous Star Burger

While we know this isn't what we'd traditionally constitute as "healthy," this Carl's Jr. Beyond burger is 100% vegan if you ask to hold both the cheese and mayonnaise. Holding both of these add-ons will decrease your fat, calorie, and sodium counts, so do keep that in mind when viewing the above nutritionals, as they do not have a customizable nutritional calculator. That being said, this Beyond burger does come with a whopping 30 grams of protein and 5 grams of fiber, both of which are necessary to help keep you satiated and energized throughout the day. (As an extra note, we want to mention that the fried zucchini does contain milk products, so avoid them if you are vegan).

Panda Express Veggie Spring Roll

"The veggie spring rolls at Panda Express are a great side or snack when you are on the go!" says Alyssa Smolen, MS, RDN, CDN, and NJ-based nutrition content creator @arugalyssa on IG. "This is because they provide 3 grams of protein per serving and only 1.5 grams of saturated fat. They also contain tons of veggies like celery, carrots, and cabbage." We want to note that Panda Express does have a disclaimer that states they have no vegetarian options due to the fact that there may be cross-contamination in the fryers. Therefore, proceed with caution, and ask the staff if they use a separate fryer for vegan options.

RELATED: The #1 Unhealthiest Panda Express Order, According to a Dietitian

Jack in the Box Side Salad with Balsamic Vinaigrette

Jack in the Box's side salad is a healthy option for a quick vegan bite. It comes with their signature ranch dressing, so make sure to swap it for balsamic vinaigrette. We know this is a bit of a small meal, so although fries aren't the most nutrient-dense option, it may be a good idea to get a small order just to add a bit more bulk to your meal. On the bright side, this side salad no longer automatically comes with croutons which are made with non-vegan-friendly ingredients.

Popeyes Unsweetened Tea

Dear vegans: we're sorry about this one. It looks like nothing except certain beverages are vegan on the Popeyes menu, and many of their options that allowed substitutions like corn or even grits are no longer available. That being said, we want to take this moment to hype up the benefits of tea. Black tea is rich in antioxidants and lesser-known polyphenols, which may lower your risk of developing diabetes and obesity and may even aid in bringing down elevated cholesterol levels. So, as you sip on your tea, at least know you're doing something good for your body.

Dunkin' Donuts English Muffin

Dunkin's wide donut selection may not be vegan, but that doesn't mean you still can't enjoy a wholesome baked good! Their English muffin is completely vegan, just ask that they don't put any butter or cream cheese on top. Unfortunately, Dunkin' scrapped their avocado, so we suggest keeping quick and easy toppings like to-go peanut butter on hand for situations like this. Also, this English muffin does supply you with 6 grams of protein which will help keep you satisfied until your next meal. Plus, you gotta eat something alongside their delicious coffee!

RELATED: 9 Healthy Dunkin' Breakfasts That Dietitians Order

McDonald's Apple Slices

We're going to be real here—McDonald's is seriously lacking when it comes to their vegan options. As their fries contain "natural beef flavoring" made with milk proteins and the McPlant burger was discontinued in 2022, the only other vegan option is the fruit maple oatmeal bowl (without cream) which, unfortunately, contains a whopping 18 grams of added sugar—or 36% of your daily value. Therefore, apple slices are an all-natural and healthy option that, although perhaps not filling on their own, provide ample amounts of potassium and vitamin C.

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The post 15 Healthiest Vegan Fast-Food Orders, According to Dietitians appeared first on Eat This Not That.

The secret behind the best mozzarella cheese lies in its perfect balance of creamy texture and subtly tangy flavor, making it an irresistible treat for the taste buds. Why is this cheese so popular? Nutritionally, some cheese aficionados are promoting mozzarella's naturally lower saturated fat and sodium content (as compared to other cheeses), and fresh, block, and shredded varieties are also made with part-skim milk that cuts down on those fat counts even more.

As mozzarella comes in a variety of textures and makes—from fresh, to low-moisture, even to little-known varieties such as Scamorza—it can be hard to decide which is right for you and your cooking needs. With the rise in health consciousness, many brands are transparent in their cheese-making process and sell only quality ingredients. However, some brands out there are masking a smorgasbord of not-so-healthy additives and ingredients that can diminish any nutritional value. We chose three main criteria when picking the healthiest mozzarellas on the market so that you can sit back, relax, and indulge.

How we chose the best mozzarella cheeses:

We followed the following criteria when choosing what we consider the healthiest mozzarellas on the grocery store shelves:

• Low Sodium: Mozzarella is naturally low in sodium, unlike other cheeses such as Feta which, although delicious, has been brined, and is therefore very high in sodium. That being said, many companies, especially in mozzarellas that are shredded or blocked, have had salt added to preserve freshness and heighten flavor. As the American Heart Association recommends no more than 2,300 milligrams a day for the average adult—and promotes an ideal of 1,500 milligrams per day—it's important to keep an eye on your sodium counts as they directly contribute to hypertension, heart disease, and early morbidity rates.

• High Calcium Content: This one may be a no-brainer, but certain cheeses contain more calcium than others. As a rule of thumb, hard cheeses tend to contain more calcium as the evaporation process concentrates the calcium within the cheese. As mozzarella is semi-hard, it's important to make sure you're still choosing a cheese that's high in calcium as this nutrient supports bone health. All of our choices include at least 6% of your daily calcium intake with the majority hovering around 15%.

• No Artificial Ingredients or Colors: Believe it or not, even mozzarella isn't without its unnecessary additives. Although few companies add that horrifying orange tinge to mozzarella (cheddar, on the other hand, is a whole other ball game), many cheeses still contain artificial ingredients such as preservatives or acid correctors. While it's up for debate whether or not these ingredients are linked to health concerns, it's nice to know that what you're eating is free from these additions to eradicate any guesswork. Even our dairy-free option forgoes any artificial ingredients while our shredded option contains cellulose, a plant-derived compound that prevents caking.

The Best Mozzarella Cheeses

Best: Organic Valley Low Moisture Mozzarella, Part Skim

Organic Valley is widely available across nearly all grocery stores, and their USDA-certified organic products are produced with no added hormones, antibiotics, or toxic pesticides. This mozzarella is "low-moisture," meaning that you can pair this cheese with your charcuterie board or melt it atop your favorite pizza without any sogginess. This cheese also boasts 7 grams of protein per serving to help keep your tummy satiated after your meal.

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Best: Frigo Cheese Heads String Cheese

Admit it, even we grown-ups love string cheese, especially when we're snacking on the go. "I like individual serving cheeses, like Frigo Cheese Heads string cheese," says Kacie Barnes, MCN, RD, a Dallas-based registered dietitian. "With one string cheese, you get 6 grams of protein and 220 milligrams of calcium [which is] about the same amount of calcium in 6 ounces of milk." So when you're throwing them in your child's lunchbox, don't forget to pack one for yourself, too!

Best: GOOD PLANeT's Mozzarella Olive Oil Cheese Shreds

If you're following a vegan or dairy-free lifestyle, GOOD PLANeT may be a great option. This dairy-free mozzarella cheese is made with olive oil, and "the inclusion of olive oil means the Olive Oil Cheese offers the benefits of healthy unsaturated fats with little saturated fat," says Bianca Tamburello, RD, registered dietitian. "Olive oil is linked to loads of benefits including [support of] heart and brain health. Plus the Olive Oil Cheese is delicious and melts perfectly on pizzas, pasta, and all your melted cheese needs."

Best: Belfiore Mozzarella Cheese

If you're in the market for something a bit more traditional, perhaps a bit more high-end, we recommend Belfiore's block mozzarella. With milk from California cows, produced by California farmers, this cheese is 100% all-natural with no artificial ingredients. This low-carb, high protein-cheese has been mildly brined, aged, and vacuum sealed to preserve freshness, and the cheese is produced with Grade "A" r-BST free milk and live Probiotic Lactic cultures which have been linked to a healthy gut microbiome.

RELATED: 6 Superfoods for Better Digestion & a Healthier Gut

Best: Whole Foods 365 Ciliegine Mozzarella

These cherry-sized flavor bombs are perfect for entertaining as they make a great accompaniment on any charcuterie board. Whole Foods 365 brand ensures quality ingredients and each serving provides 4 grams of protein and 6% of your daily calcium needs. Although this brand does have slightly higher saturated fat counts than other brands, the sodium is much lower – as is the carbohydrate and sugar constitution. Therefore, it's up to personal choice, but despite the higher saturated fat count, this cheese can be nutritious when eaten in moderation alongside lean meats, whole grain crackers, and fruits.

Best: BelGioioso Fresh Mozzarella Cheese, Sliced

BelGioioso is a widely-known name in the cheese business, and its fresh mozzarella cheese is instantly recognizable. We love their mozzarella cheese not only because of its robust taste but because of their claims and transparency available right on their home page. All farmers who work with BelGioioso have signed a pledge not to treat their cows with the synthetic hormone rBST which, although health risks have proven inconclusive in humans, may cause harm to the treated cows, according to the American Cancer Society.

Best: Organic Valley Finely Shredded Low Moisture Mozzarella, Part Skim

Many consumers opt to buy their mozzarella shredded as it's a much easier mess-free way to top your pizzas, salads, or even soups when you're short on time. Organic Valley has made our list twice, this time with their shredded mozzarella which contains 7 grams of protein and 190 milligrams, which is approximately 15% of your daily calcium intake! Additionally, this cheese contains 6% of your daily potassium needs and 2% of your daily potassium intake, so you're getting a greater nutritional punch than you would from other brands.

RELATED: 6 Healthiest Fast-Food Tacos to Try Right Now

The Worst Mozzarella Cheeses

Worst: Kraft Mozzarella Singles

While this isn't a terrible choice, with so many other mozzarella choices out there, why opt for one that isn't even classified as a true cheese? (It's technically a pasteurized prepared "cheese product.") This option is also relatively high in sodium and lower in protein than many other options.

RELATED: The 8 Best Cottage Cheese Brands, According to Dietitians

Worst: Borden Double Twist String Cheese

Borden's mozzarella string cheese sticks are confusing if anything else. Although they are mozzarella cheese, these "twists" have a colored orange strip that makes it look like a mozzarella and cheddar combination. The orange, thankfully, has been colored naturally using annatto (made from the seeds of the achiote tree). However, certain populations may be allergic to this plant while others have experienced heightened IBS symptoms after consumption. Our advice? Stick to products that don't use any coloring to be on the safe side.

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The post 9 Best & Worst Mozzarella Cheeses, According to Dietitians appeared first on Eat This Not That.

Pretzels, although never waning from snacking popularity, have earned somewhat of a bad rap in recent years as diet fads like Keto and other low-carb diets have taken the world by storm. Many view the pretzel as "empty calories," devoid of nutritional value and high in sodium, fats, and unnecessary carbohydrates. However, that's not always the case, and pretzel makers have begun shying away from the "baked good" narrative to cater more toward a health-conscious public.

That being said, it can be tough to decide which pretzel to dunk in your hummus. Many brands claim "healthy" when really, they're masking a conglomerate of unhealthy ingredients and additives. We looked for three main criteria when choosing the healthiest pretzels on grocery store shelves to help take the guesswork out of snack time.

How we chose the healthiest pretzels

Finding better-for-you pretzels can be challenging because many options are packed with sodium. But with a little know-how, finding the best pretzel that fits into your balanced and healthy diet can be a breeze.

We tried to follow the following criteria when picking what we consider the healthiest pretzels on the grocery store shelves:

• Low Sodium: Sodium is a silent killer in this day and age as many pre-packaged foods are choked full of salt that both heightens flavor and preserves the fresh look of foods. That being said, the CDC recommends no more than 2,300mg of sodium per day for the average adult—while most Americans are currently ingesting upwards of 3,400 milligrams per day. Too much sodium can be linked to a slew of health concerns, like heart disease and even osteoporosis, so it's important to find a pretzel that isn't going to consume your entire sodium recommendations in one sitting.

• Little to No Added Sugar: Many pretzel companies – and many health food companies, for that matter—claim that their products are low in fat or sodium but are then higher in added sugars to "make up" for the loss in taste. This is especially true in coated pretzels such as yogurt-covered pretzels which, although many companies claim are healthier than chocolate-covered varieties, can contain shocking amounts of added sugars. Added sugars, when eaten in excess, can be linked to type 2 diabetes, cardiovascular disease, and fatty liver disease amongst other issues, so it's important to eat these added sugars in small quantities.

• Protein/Additional Nutritionals: Each of the brands chosen in this round-up contains at least 1 gram of protein and provides other nutrients such as fiber, potassium, and/or iron. Pretzels, depending on how they're made, can be a source of different nutritionals, and depending on the oil in which they're prepared, can contain omega-3 fatty acids as well. By looking for sneaky nutritionals, you can fuel yourself while snacking, and you may be able to stay fuller for longer, reducing cravings and binge eating before your next meal.

The 8 Best Pretzels On The Grocery Shelves

Best: Fitjoy Pretzels

Fitjoy pretzels are an all-around great choice, as they have no added sugar, a mere 3g of fat, and even boast a gram of protein. Additionally, one serving of Fitjoy pretzels provides 2% of your daily potassium needs which can help maintain a regular heartbeat and prevent potassium deficiency. These pretzels are A-okay for those with Celiac or gluten intolerance as they're grain-free and certified gluten-free.

RELATED: 10 Best Tortilla Chips—and 3 to Avoid, According to Dietitians

Best: Savor by Suzie Pretzels, Roasted Garlic and Herb

Mother-created after her daughter was diagnosed with both Celiac disease and being on the autism spectrum, these delicious little wonders are gluten-free, vegan, kosher—and the list goes on. With no added sugars, 1 gram of fiber, and 1 gram of protein, this is a great alternative to your normal snacking. The garlic and herb variety is to drool over, and Savor by Suzie pretzels come in a variety of different flavors with each bag raising awareness of and providing employment for autistic and neurodiverse people.

Best: BeyondTwistz Pretzels

BeyondTwistz pretzels boast a highly unique quality—a whopping 18 grams of protein per serving! Sourced from pea and wheat protein, these plant-based pretzels are also high in fiber at 4 grams per serving with no added sugars, and if that's not enough, each serving also provides 15% of your daily iron needs. No more empty snacking here as these pretzels genuinely provide a nutritional benefit and will help you stay full until your next meal rolls around.

RELATED: 10 Best Low-Carb Vegetables for Weight Loss

Best: Real Food From The Ground Up Cauliflower Pretzels

Made of cauliflower and cassava, these delicious pretzels are certified gluten-free and come with no added sugar. They feature the perfect amount of saltiness and even provide 2% of your daily iron, calcium, and potassium needs! How do they do this? These pretzels are created with a vegetable blend of spinach, broccoli, carrot, tomato, beet, and shiitake mushroom —but we promise you can't taste the veggie medley. All you taste is that classic pretzel crunch.

Best: Snack Factory Organic Pretzel Crisps

Do these count as pretzels? We say they do! Snack Factory's USDA-certified organic pretzel chips are thin and deliciously snackable, perfect for healthy dips like hummus or guacamole. These pretzel chips have no fat and a lower sodium count than many pretzels on the market which is a definite benefit so that you're not exceeding your daily recommended sodium intake in one sitting. These pretzels also contain only 1g of added organic cane sugar, so you won't be inhaling too much hidden sugar, either.

Best: Whisps Cheese & Pretzel Bites

Sometimes, we need a little more than just pretzels at snack time. To make these snacks, Whisps took their delicious 100% real cheddar cheese, and pieces of perfectly salted pretzels and baked them together into a crunchy bite. This delicious combination makes for a pretzel snack with a whopping 7 grams of protein and 0 grams of sugar. With a combo like pretzels and cheese, what's not to love?

RELATED: I Tried 9 Non-Dairy Cheeses, & I'd Only Buy These 6 Again

Best: 365 Whole Foods Pretzels

Whole Foods 365 brand offers a wide selection of healthier snacking options, and their pretzels are no exception. Each serving of these pretzels provides 2g of fiber and 3g of protein with very little fat composition and no added sugar. As these pretzels do contain soybean oil, we want to note that limited consumption—like all things—is not a bad thing despite its bad rap.

Best: Snack Factory Sea Salt Pretzel Crisps Bites

Pretzel chips are a great alternative to your classic potato chip as they are naturally lower in fat and calories while providing 3g of protein and 6% of your daily iron needs per serving. These pretzel crisps also only have 1g of added sugar which, although we would prefer none at all, is still much better than certain other snacks which, on top of hidden sugars, can feature unwanted ingredients such as artificial dyes (Red-40, specifically) and artificial sweeteners to claim a certain level of nutritional value. We say opt for these at your next party, and they're sure to be a hit.

2 Unhealthy Pretzels To Avoid

Worst: Unique Snacks Extra Salt Splits

With almost 1,000 milligrams of sodium per serving, these pretzels can't be considered "healthy" and may even pose some health risks for those who are already experiencing hypertension or other heart-related issues. Although the FDA recommends up to 2,300 milligrams of sodium a day per the average adult, this number dramatically drops to about 1,500 milligrams—as recommended by the ADA—if you're already facing high blood pressure. Therefore, if you do choose to indulge, we recommend that you don't exceed the serving size and drink lots of water when you are finished to balance out the extra sodium intake.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

Worst: Utz Sourdough Special Pretzels

At first glance, the packaging on these Utz Sourdough Pretzels makes it seem like this is a long-lost recipe from the "Old Country", and therefore, it has to be healthier, right? Unfortunately, only five of these pretzels contain 450 milligrams of sodium. As most of us aren't sitting down to eat only five pretzels, it's easy to overindulge, and with little added nutritional value and a high sodium count, these little guys just aren't worth the health risks.

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The post The 8 Healthiest Pretzels at the Grocery Store—and 2 To Avoid appeared first on Eat This Not That.

Many dishes—as can be seen at a myriad of chain restaurants around the country—may contain added sugar that both enhances flavor and even makes the food look more presentable. But too much added sugar can lead to health concerns such as chronic inflammation, high blood sugar (hypertension), and even the lesser-known non-alcoholic fatty liver disease, it's important to stay vigilant and check your nutritionals before consuming. And while you are checking out the nutritionals, watch out for too much sodium and saturated fat to support your health.

We do understand that performing a grand assessment of the nutrients provided by each menu item can be hard, especially if you're standing in a busy line before starting your morning commute. To help you navigate this impressive menu, we've gone ahead and sorted through 10 breakfast categories on Panera's menu, offering an at-a-glance view that shows the "best" and "worst" options in which to indulge.

Sandwiches

Best: Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat

Our top choice for the healthiest Panera sandwich is the Avocado, Egg White, Spinach, and Cheese on their delicious multigrain bagel flat. "I like that this sandwich includes 19 grams of protein, a great amount for breakfast," says Kacie Barnes, MCN, RD, a Dallas-based registered dietitian. "With tomatoes, avocado, some spinach, and the multigrain bagel, you'll get some digestion-friendly fiber. It's much lower in saturated fat than some of the other sandwich options as well."

RELATED: Every Panera Soup—Ranked by Nutrition

Best: Scrambled Egg and Cheese on Brioche

Panera's Scrambled Egg and Cheese on Brioche sandwich "packs 21 grams of satisfying protein into 390 calories," says Melissa Mitri, MS, RD Nutrition Writer and Owner of Melissa Mitri Nutrition. The best part about this sandwich is that you can really up your nutritional ante by customizing your order with "extras like spinach to up the fiber, vitamins, minerals, and antioxidants" which will help keep you regular and satiated until it's time to indulge in your next meal.

Worst: Sausage, Scrambled Egg & Cheese

At 820 calories, this sandwich has the highest calories of all breakfast sandwiches on the list. Of course, we know that calorie count isn't necessarily an indication of nutritional deficiency, but this sandwich doesn't tick many nutritional boxes. With 51 grams of fat—and a whopping 20 grams of saturated fat—which far exceeds the American Heart Association's recommendation of only about 13 grams of saturated fat per day. Believe us, you can find high-protein options elsewhere on the menu.

Worst: Ham, Egg & Cheese on a Cinnamon Cruch Bagel

This sandwich which, although doesn't seem too bad upon first glance, has a whopping "34 grams of sugar, most of which is added. Given only 1 out of 10 Americans consumes the recommended amount of fruits and veggies, this produce-lacking option doesn't contribute to reaching your daily goals," says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. Plus, no one wants to experience the inevitable sugar crash in the middle of the work day.

RELATED: I Tried 7 Store-Bought Bagels & There's Only One I'd Buy Again

Baked Egg Souffles

Best: Spinach & Artichoke Souffle

"While this is not the lowest calorie souffle on the menu, it is the most well balanced containing 3 grams of fiber and 18 grams of protein," says Mitri. It's important to remember to look at the whole picture when choosing what to eat, and as spinach provides essential nutrients like iron and artichokes are chocked full of antioxidants, this is a truly well-balanced meal.

Worst: Spinach and Bacon Souffle

Perhaps unsurprisingly, our unhealthiest choice for egg souffle is the Spinach and Bacon Souffle which contains a whopping 970m grams of sodium. The American Heart Association recommends no more than 1,500m grams of sodium per day for most adults, so this one sandwich almost totally eats up your daily allotment. Too much sodium can lead to cardiovascular disease and even heart attacks, so you really want to keep a close eye on your consumption.

Parfaits, Fruit Cups, and Oatmeal

Best: Greek Yogurt with Mixed Berries Parfait

"This is a home run breakfast with 19 grams of protein and health-promoting ingredients like nuts and berries," says Barnes. With 16 grams of protein from the yogurt and naturally occurring sugars from the fruit (don't let that sugar count scare you), this is a very filling and heart-healthy breakfast option. "I would leave off the honey because it's sweet enough without it!" continues Barnes, and removing the honey will cut down on your overall calorie counts which can be important if you're working toward weight loss, specifically.

Worst: Seasonal Fruit Cup

You may be thinking that we're nuts for this one—fruit is one of the healthiest foods you can eat, right? And yes, it is! However, we want to emphasize that fruit on its own is not exactly a well-balanced meal that will keep you satiated for long periods of time. We recommend that you add fruit to your meal, not make fruit your entire meal. Otherwise, fruit will pass through your system pretty quickly and may even lead to a bit of a sugar crash.

Pastries & Sweets for One

Best: Croissant

Of course, no one ever said that pastries were what we consider traditionally "healthy." However, Panera's classic croissant is the healthiest option on the menu at only 270 calories and 4 grams of sugar. This croissant also boasts 5 grams of protein, so you actually may feel satiated after noshing on this quick-and-easy snack.

RELATED: 7 Restaurant Chains That Serve the Best Muffins

Worst: Vanilla Cinnamon Roll

Panera's Vanilla Cinnamon roll takes the cake in terms of unhealthiest pastry. "This one has extremely high added sugar content with 71 grams of sugar," says Kacie Barnes, RD, "that's 284 calories from sugar alone." Although this cinnamon roll does have 9 grams of protein, the ensuing sugar crash will probably have you feeling like you need a nap. If you do choose to indulge, we recommend that you do so infrequently, as intake of too much added sugar can lead to a slew of health issues including inflammation, cardiovascular disease, and even type-2 diabetes.

Bagels

Best: Multigrain Bagel Flat

No matter what you're consuming, the key to health is portion control. Portion control is critical for weight management as it reduces obesity risk. Little steps like choosing Panera's Multigrain Bagel Flat over more doughy varieties can be a great portion control option. This bagel boasts 7 grams of protein and a lower fat and sugar count than many other options.

Worst: Cinnamon Crunch Bagel

"This [bagel] surprisingly has 2 times the sugar you'd find in a Dunkin Donuts donut, with 34 grams of sugar per bagel," says Barnes. As per American Heart Association's guidelines, this one bagel (before you even slather on the toppings), "contains about the maximum amount of added sugar an adult should have in an entire day." If you do indulge, you'll probably want to carefully watch your sugar intake for the rest of the day. As that's no fun for anyone, we recommend it avoiding altogether.

Scones

Best: Mini Blueberry Scone

Here's another great example of where portion control is important. Panera offers both a blueberry and orange scone, and both varieties come in "mini" varieties that are just as satisfying with less than half of the fat and sugars found in the regular sizes. These make great occasional treats to satisfy your sweet tooth without using up your entire recommended daily nutritional limits. Don't forget to eat a little something else that contains more protein (like eggs) during your breakfast, as this will help keep you full for longer.

Worst: Orange Scone

With 38 grams of sugar, this orange scone takes the cake (no pun intended) in terms of the unhealthiest scone. Although you only have two options—orange and blueberry—this one does have an extra gram of fat and a whopping 12 grams more sugar than the blueberry variety. Yes, this scone does have 9 grams of protein which can help keep you full, but the benefits of this are most certainly canceled out by the sluggishness you're certain to feel after indulging.

Muffins & Muffies

Best: Chocolate Chip Muffie

The best muffin option at Panera is, by far, their "Muffie" option which, is another term for a muffin-top (which is the best part anyway, right?). The chocolate chip muffin has far fewer calories and nearly half the sugar of their full muffins. Notably, this muffie also contains less than half of the sodium contained in Panera's muffins—this is important, as too much sodium (which is often inconspicuously found in sweet treats), can lead to multiple health concerns, including high blood pressure and cardiovascular disease.

RELATED: 10 Unhealthiest Store-Bought Cookie Doughs To Avoid

Worst: Pumpkin Muffin

This muffin is made with real pumpkin which is a great source of beta-carotene (vitamin A) and antioxidants, yet its health benefits are eclipsed by its excessive sugar and fat counts. This far exceeds the AHA's recommended 25 grams of sugar per day. And, as Americans are far exceeding this daily limit—according to a 2012 study, Americans are consuming an average of 77 grams per day—this can directly contribute to a slew of health issues if consumed frequently. As always, enjoy with an eye to portion control.

Espresso Bar (Hot)

Best: Hot Americano

Ah, coffee! What a beautiful smell on a hectic morning. Despite earning a bad rap over time due to coffee's high caffeine content, coffee has been proven to host a slew of health benefits. A meta-analysis showed a correlation between coffee consumption and a decrease in Alzheimer's risk while one study review showed a potential correlation between coffee intake and weight management. Of course, these benefits are lessened when you add highly-sweetened coffee creamers to your morning cup. So, we recommend a splash of milk or a non-dairy substitute to get some nutritional bulk without the unnecessary crud.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Worst: Caramel Latte

Yep, you read that right—42 grams of sugar for one latte. Instead of consuming something that could keep you full and satiated until your next meal, indulging in one of these drinks doubly exceeds your daily recommended sugar limits as well as 20% of your daily caloric needs if following a 2,000-calorie-per-day lifestyle. This drink offers no fiber, either, but does consist of over half your daily saturated fat limit. Need a little sweetness? Add some naturally-occurring sweeteners like Stevia to your morning cup of Joe.

Espresso Bar (Cold)

Best: Iced Caffe Latte

Panera's Iced Caffe Latte is the best option out of all their cold espresso bar options as it boasts the fewest calories, fat, and sugar all while still providing 11 grams of protein from the milk. The only ingredients in this drink are reduced-fat milk and espresso, so you can rest assured that you're not getting a whole lot of empty nutritionals that you didn't sign up for. If you have an intolerance or allergy, you can easily substitute dairy milk for a plant-based alternative.

Worst: Frozen Caramel Cold Brew

With a whopping 58 grams of sugar and only 5 grams of protein, Panera's Frozen Caramel Cold Brew is our top contender for the unhealthiest iced drink at the espresso bar. This frozen drink features caramel syrup, a caramel drizzle, and whipped cream so that it resembles a milkshake more than a morning cup of coffee. With so much sugar, these drinks can easily become addictive, so make sure to only indulge occasionally—and maybe even hold the whipped cream and caramel drizzle to save on a sweetness overload.

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The post 20 Best & Worst Panera Breakfast Orders, According To Dietitians appeared first on Eat This Not That.