With over 400 locations across the United States, Freddy’s Frozen Custard & Steakburgers has become a staple for fans of fast food. Known for its steakburgers and frozen custard, Freddy’s offers a wide array of options, but not all of them align with health-conscious eating habits.
If you’re trying to keep your meal nutritious while enjoying a treat, we’ve identified the healthiest menu items you can choose, as well as those you should skip.
How We Chose The Healthiest Items
When determining the healthiest options, we focused on:
- Lower Sodium: A daily intake of sodium shouldn’t exceed 2,300 mg according to the Dietary Guidelines for Americans, as too much sodium can increase the risk of heart disease and high blood pressure.
- Lower Saturated and Trans Fats: Both fats are known to increase the risk of heart disease and inflammation.
- Lower Added Sugars: Excessive sugar intake can lead to weight gain, diabetes, and heart problems. The guidelines recommend limiting added sugars to 50 grams or less per day.
7 Healthiest Menu Options At Freddy’s
1. Veggie Burger
- Nutrition (Per order):
- Calories: 440
- Fat: 14 g (Saturated fat: 4 g)
- Sodium: 920 mg
- Carbs: 49 g (Fiber: 4 g, Sugar: 9 g)
- Protein: 24 g
- Why It’s Healthy: If you’re looking for a vegetarian option, Freddy’s veggie burger made from a black bean patty is your best bet. Not only is it under 500 calories, but it also provides a decent amount of fiber and protein. The sodium content, while not low, is more reasonable compared to many other fast-food items.
2. Grilled Chicken Club
- Nutrition (Per order):
- Calories: 530
- Fat: 29 g (Saturated fat: 8 g)
- Sodium: 1,410 mg
- Carbs: 31 g (Fiber: 1 g, Sugar: 7 g)
- Protein: 35 g
- Why It’s Healthy: This sandwich provides a solid source of lean protein. To cut back on sodium, ask for the sandwich without bacon or opt for a lettuce wrap. Either option can lower the sodium by up to 500 mg.
3. Freddy’s Fries (Regular Size)
- Nutrition (Per order):
- Calories: 400
- Fat: 21 g (Saturated fat: 3 g)
- Sodium: 260 mg
- Carbs: 48 g (Fiber: 4 g, Sugar: 0 g)
- Protein: 7 g
- Why It’s Healthy: While fries aren’t typically seen as healthy, Freddy’s fries offer one of the lower sodium options. With only 260 mg of sodium and no added sugar, they can be enjoyed in moderation.
4. Applesauce
- Nutrition (Per order):
- Calories: 50
- Fat: 0 g
- Sodium: 0 mg
- Carbs: 13 g (Fiber: 1 g, Sugar: 11 g)
- Protein: 0 g
- Why It’s Healthy: Freddy’s offers a rare fast-food fruit option with this applesauce. It has no fat or sodium, and while it contains some added sugars, it remains a low-calorie, healthier side dish.
5. Regular Chicken Tenders
- Nutrition (Per order):
- Calories: 410
- Fat: 17 g (Saturated fat: 3 g)
- Sodium: 1,310 mg
- Carbs: 29 g
- Protein: 35 g
- Why It’s Healthy: These chicken tenders offer a decent protein punch while being relatively lower in saturated fat compared to other fried items. Be mindful of the dipping sauce; ketchup or honey mustard are the lower sodium options.
6. Patty Melt Single
- Nutrition (Per order):
- Calories: 500
- Fat: 26 g (Saturated fat: 10 g)
- Sodium: 870 mg
- Carbs: 36 g (Fiber: 1 g, Sugar: 1 g)
- Protein: 30 g
- Why It’s Healthy: With less sodium and fat than many burger options, the Patty Melt Single is a solid choice. It’s satisfying without being excessive in terms of calories or sodium.
7. Vanilla Oreo Sandwich
- Nutrition (Per order):
- Calories: 260
- Fat: 11 g (Saturated fat: 4 g)
- Sodium: 240 mg
- Carbs: 37 g (Sugar: 20 g)
- Protein: 5 g
- Why It’s Healthy: For a dessert, this Oreo ice cream sandwich has a moderate sugar content and is low in sodium. With just 260 calories, it’s a treat that fits within daily sugar limits.
4 Unhealthiest Menu Items to Avoid
1. Bacon and Cheese Triple
- Nutrition (Per order):
- Calories: 1,050
- Fat: 67 g (Saturated fat: 30 g)
- Sodium: 2,340 mg
- Carbs: 32 g (Fiber: 1 g, Sugar: 5 g)
- Protein: 81 g
- Why to Skip: This triple burger is overloaded with sodium, saturated fat, and calories. The 2,340 mg of sodium alone exceeds the daily recommended limit for most adults.
2. Large Cheese Curds
- Nutrition (Per order):
- Calories: 1,110
- Fat: 81 g (Saturated fat: 41 g)
- Sodium: 1,180 mg
- Carbs: 43 g (Fiber: 0 g)
- Protein: 52 g
- Why to Skip: While cheese curds are delicious, the large portion contains more than 200% of your daily saturated fat allowance and over 1,000 calories. Consider splitting this order if you must indulge.
3. Jalapeño Pepper Jack Triple
- Nutrition (Per order):
- Calories: 1,070
- Fat: 69 g (Saturated fat: 31 g)
- Sodium: 1,660 mg
- Carbs: 31 g
- Protein: 84 g
- Why to Skip: This burger is a triple threat of high calories, sodium, and fat. The trans fat content (1.5 g) also poses significant health risks, as the World Health Organization advises limiting trans fat consumption as much as possible.
4. Chocolate Brownie Delight Concrete (Large)
- Nutrition (Per order):
- Calories: 1,740
- Fat: 77 g (Saturated fat: 43 g)
- Sodium: 750 mg
- Carbs: 224 g (Sugar: 172 g)
- Protein: 29 g
- Why to Skip: With 1,740 calories and an astonishing 172 grams of sugar, this dessert far exceeds the recommended daily limits for calories, sugar, and saturated fat. A healthier alternative would be a smaller frozen custard treat or sharing this dessert.
Conclusion:
While Freddy’s offers some indulgent items that should be consumed in moderation, it’s possible to make healthier choices that fit your dietary goals. Opt for lower-calorie options like the veggie burger, grilled chicken club, or Freddy’s fries, and balance them with mindful portions and toppings.
Be cautious about the items loaded with sodium, saturated fats, and sugars, like the Bacon and Cheese Triple and the Chocolate Brownie Delight Concrete, which can significantly contribute to poor health outcomes.
