When navigating the offerings at this fast-food giant, discerning between better-for-you choices and less favorable options is crucial. Factors such as calories, portion size, saturated fat, and sodium content play pivotal roles in determining the nutritional value of each burger and sandwich.

While calories provide essential energy to get through your day, more is certainly not better, and excessive intake can be counterproductive. You can have a burger or sandwich made with healthy ingredients, but oversized portions increase the calories and other nutrients you're trying to keep in check. Moreover, monitoring saturated fat intake is vital due to its association with heightened heart disease risk. Sodium content, though enhancing flavor, must be monitored given its prevalence in many sandwich ingredients such as buns, bacon, and cheese.

In our analysis of Burger King's menu, we carefully examined these nutritional factors and ranked all the burgers and sandwiches from worst to best. Portion size, variety of food groups (or too much of a food group), carbohydrate content, and sugar levels are also factors we considered.

The Worst Option on the Burger King Burger & Sandwich Menu: Bacon King

This burger has two beef burgers, a hearty portion of thick-cut bacon, cheese, ketchup, and mayo on a sesame seed bun. As a registered dietitian, it irks me that establishments make this extremely unhealthy option available for the public—which is hard to resist for some folks. I usually don't recommend not eating something, but with so many other options that are much lower in calories, saturated fat, sodium carbs, and protein, it's best that you just don't order the Bacon King.

RELATED: 10 Best & Worst Burger King Burgers, According to a Dietitian

Texas Double Whopper

This unhealthy option is made with 2 beef patties, cheese, bacon, jalapeno, pickles, onion, tomatoes, lettuce, mayo and mustard on a sesame seed bun. Calories for the burger (without sides and a beverage) is 70% of the daily recommended max (based on a 2,000 calorie diet), sodium is 95% of the recommended daily max and over twice the amount of saturated fat you should have in one day. This is certainly a once in a blue moon indulgence— and shouldn't be consumed often.

Triple Whopper with Bacon & Cheese

Burgers can be topped with options like bacon and cheese and if you choose to do so you'll be getting a ridiculous amount of calories in a burger at 68% of the recommended daily max (based on a 2,000-calorie diet). The saturated fat is over the top at 165.5% of the recommended daily max and sodium is 86.5% of the recommended daily max. Remember, this is without any fries, onion rings, or any other meals or snacks for the day. It's certainly not a healthy choice for anyone.

Triple Whopper

This burger option consists of three ¼ pound beef patties, which means three-quarter pounds of beef in one sandwich. Add tomatoes, lettuce, mayo pickles, and onions and put it all on a sesame seed bun and you've got a sandwich that just is not portion-controlled. Besides the high amounts of calories, saturated fat, and sodium, the protein is way too high at 72.5 grams. Your body's ideal protein at one time is about 20-30 grams—any more than that the body doesn't absorb as efficiently.

Candied Bacon Whopper

This newer burger option is made with a flame-grilled patty, tomatoes, lettuce, crispy fried onions, garlic aioli, bacon jam, and brown sugar candied bacon on a sesame seed bun. The calories are 42.5% of the recommended daily amount (based on a 2,000-calorie diet), and the saturated fat is 65% of the recommended daily max. The sodium is lower than some of the better-for-you burger but is replaced with sugar. The 72.3 grams of sugar listed is a combo of natural and added sugar but because you have jam (which has added sugar) and the candied bacon (which has added sugar), a majority of the sugar list is from added sugar.

RELATED: Burger King Will Pay a Fan $1 Million to Design Its Next Whopper

BK Royal Crispy Chicken

This menu option consists of a batter-dipped chicken cutlet topped with a "royal sauce," shredded lettuce, and tomato on a bun. Although it may seem majestic with the royal sauce, the calories and sodium are just too much. If you're worried about saturated fat, it comes in at 37.5% of your recommended daily max and is lower than some other options.

Whopper

This classic BK Burger has a beef patty that's topped with pickles, ketchup, tomatoes lettuce, onions, and mayo. The calories are 33.5% of the daily max (based on a 2,000 calorie diet), while the sodium and saturated fat are quite high, at 60.6% and 51% of the recommended daily max, respectively.

Original Chicken Sandwich

This breaded and deep-fried white meat menu option filled with mayo and lettuce on a sesame seed bun is certainly not a top choice. The calories are 33.5% of the recommended daily max (based on a 2,000-calorie diet)—which means that the remainder of your two meals, snacks, and the sides and beverages for your meal should stay around 1,300 calories. That may sound like a lot, but with that many meals and snacks left for the day, you're on the road to eating more calories than you need for the day. If this sandwich is on your regular order list, then that could mean weight gain over time.

RELATED: The #1 Unhealthiest Chicken Sandwich at 11 Major Restaurant Chains

Impossible Whopper

Whether you're a vegetarian, vegan, or following a plant-based diet, this menu option is not a top choice. The calories for the burger alone is 31.5% of the daily recommended max (based on a 2,000-calorie diet), the sodium is quite high at 59% of the total recommended daily max, and the carbs are higher than most sandwiches equivalent to over 4 slices of commercial bread. The good news is you'll get more fiber than any other sandwich—but is that really worth it?

Bacon Double Cheeseburger

Add saturated fat and sodium-filled bacon to your double cheeseburger and you get more calories and a boost of saturated fat to 55% of the daily recommended max. Sodium also is at 42% of the recommended daily max.

Big Fish

Most folks don't meet the recommended amount of fish per week but that doesn't mean that this is the best way to eat it. The calories are rather high for a sandwich alone, but the saturated fat is reasonable at 25% of the recommended daily amount. Carbs are also on the higher end equating to close to 4 slices of commercially bought bread.

RELATED: The 5 Healthiest Fast-Food Fish Sandwiches—and 9 To Avoid

Double Cheeseburger

Once you start adding patties, your beef portion gets bigger and the calories, saturated fat, and sodium go up too. The protein weighs in at 24 grams, which some folks are looking for but it does come with 45% of the recommended daily max of saturated fat. If you choose this menu item, then opt for plant-based protein with little to no saturated fat for your next meal.

Chicken Jr.

This fried chicken option has lettuce and mayo and is served on a sesame seed bun. Because it is fried, the calories are higher compared to grilled chicken or a 4-ounce burger patty. The saturated fat isn't too bad at 25% of the recommended daily max but the sodium is still 30% of the recommended daily max.

BBQ Bacon Whopper Jr.

This flame-grilled patty is topped with bacon, tomatoes, lettuce, mayo, pickles, onions, American cheese, and BBQ sauce on a sesame seed bun.

Rodeo Burger

This sandwich has a flame-grilled beef patty topped with BBQ sauce and onion rings served on a sesame seed bun. If you opt for this burger, skip the side of onion rings—it's already in the sandwich!

Whopper Jr with Cheese

Again, the addition of cheese slightly ups the calories and the saturated fat with 40% of the recommended daily max. Calories are reasonable and the sodium is equivalent to the cheeseburger.

Bacon Cheeseburger

Add bacon to your burger with cheese and the calories and saturated fat go up. With this option, the saturated fat is 35% of your daily recommended max and the sodium is 41% of the daily recommended max thanks to the addition of the bacon.

RELATED: 18 Discontinued McDonald's Items Customers Want Back

Whopper Jr.

On occasion, I stop by my local Burger King as I grew up on it (hello nostalgia!). This option has no cheese and as a registered dietitian is my top choice for flavor and nutrition. If I'm going to get a burger, I prefer one that has a bit more bulk to it with lettuce, tomato, and a small amount of mayo. Because it has no cheese, it has a touch less saturated fat which is always a plus.

Cheeseburger

If you need some cheese on your burger, the calories go up 40 calories and saturated fat to 30% of your daily recommended amount. You can certainly fit this option into a healthy eating plan—again, opt for a small fries or onion rings and water or a diet soda to keep the calories from the meal in check.

The Best Option on the Burger King Burger & Sandwich Menu: Hamburger

If you're craving a burger, simple is best. With only 250 calories and 20% of the recommended saturated fat per day, this burger can certainly fit into a healthy eating plan. If you need fries or onion rings, choose a small size and wash it down with bottled water.

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Luckily, we researched for you and found the better-for-you brands to choose from and some you may want to skip. Interestingly, there are quite a bit of tasty jarred recipes that don't use a lot of heavy cream and are still rather tasty. Below you'll find the best and worst vodka sauces on grocery shelves, so the next time you're at the market, you know which brand is a better choice.

How we chose the best vodka sauces

When evaluating vodka sauces, the three main nutrients we looked at per half-cup serving were:

•         Calories
•         Saturated Fat
•         Sodium

The saturated fat tended to increase dramatically when heavy cream was used as a primary ingredient—so reading the ingredient list was another factor we looked at. In addition, most vodka sauces do have quite a bit of sodium, so keeping portions in check and being mindful of your sodium intake for the rest of the day is always important.

Read on to learn which jars are the best and which are the worst. Then, make sure to check out the 11 Best Pastas on Grocery Shelves.

The Best Vodka Sauces

Best: Primal Kitchen No-Dairy Vodka Sauce

"Like all of the Primal Kitchen products, this sauce is dairy, gluten, cane sugar, and corn-free," says Lauren Manaker, MS, RDN, LDN, CLEC, CPT author of Fueling Male Fertility and partner with Primal Kitchen. "Made with organic tomatoes, avocado oil, and surprising ingredients like pumpkin seed butter, this sauce allows for a vodka sauce evening without completely derailing your dietary goals, especially if you are following a vegan, paleo, or keto diet."

RELATED: 10 Unhealthiest Pasta Sauces on Grocery Shelves

Best: Rao's Homemade Vodka Sauce

"I appreciate that Rao's Homemade Homemade Vodka Sauce delivers creaminess and flavor but doesn't include any added sugars and is relatively low in both sodium and saturated fat when compared with most jarred vodka sauces," says Malina Malkani, MS, RDN, CDN owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. "I also love that Rao's vodka sauce recipe is made using a short list of recognizable, mostly whole-food ingredients."

Best: 365 by Whole Foods Market, Organic Creamy Vodka Pasta Sauce

This USDA-certified organic vodka sauce tastes great and provides a very reasonable amount of calories (only 80 per serving!) and saturated fat for the half-cup serving. As with any of the vodka sauces, keeping portions in check is key.

RELATED: 10 Best & Worst Alfredo Sauces on Grocery Shelves

Best: Victoria Vodka Sauce

This mighty tasty vodka sauce keeps the calories and saturated fat on the lower end of most brands. It also listed whole tomatoes as the first ingredient, which means it's also loaded with the antioxidant lycopene. This natural plant compound is more potent when processed (like into sauces) and has been linked to a lower risk of cardiovascular disease, prostate cancer, and macular degeneration.

Best: Yo Mama's Vodka Sauce

This brand's vodka sauce is made with fresh tomatoes, onions, garlic, pepper, and basil and slow-cooked in small batches. It has no sugar added and is low in sodium, which is really nice for those following special diets or who just want to minimize those typically over-consumed nutrients.

RELATED: 6 Healthiest Marinara Sauces on Grocery Shelves—and 4 to Avoid

Best: Cento Vodka Pasta Sauce

Made with whole peeled Italian tomatoes, this tasty high-quality brand's vodka sauce is another good option. The calories and saturated fat are within reasonable limits, but still, be mindful of the portion size as the sodium is a touch on the higher end.

The WorstVodka Sauces

Worst: Prego Creamy Vodka

Half a cup of this vodka sauce provides 18% of the daily value of saturated fat, 6% of the daily value of added sugar, and 20% of the daily value of sodium (based on a 2,000-calorie diet). "This nutrient profile makes it more challenging to keep sodium, saturated fat, and added sugars below recommended daily limits, especially when you consider that people may serve themselves more than ½ cup of sauce," explains Malkani.

RELATED: 10 Best & Worst Frozen Pasta Dishes on Grocery Shelves

Worst: Hoboken Farms Vodka Sauce

Although this vodka sauce is gluten-free with no preservatives, it is made with heavy cream which drives the saturated fat up. This means for every half-cup serving, you'll be taking in 23% of the daily recommended amount of artery-clogging saturated fat—and that's quite a bit coming from a sauce.

Worst: Williams Sonoma Vodka Sauce

This vodka sauce just has too much heavy cream contributing to its higher calorie and saturated fat count. Although Williams Sonoma is known for its tasty indulgent items, there are better-for-you options for vodka sauce to spend your money on.

RELATED: 10 Unhealthiest Restaurant Pasta Dishes

Worst: Uncle Giuseppe's Vodka Sauce

With 35% of the daily recommended maximum for saturated fat and 17% of the recommended daily max of sodium, this highest-calorie vodka sauce option is one to skip.

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CosMc's menu diverges from traditional coffee chain menus, featuring "bold and unexpected flavor combinations" with drinks like their Popping Pear Slush, Island Pick-Me-Up Punch, and Sour Cherry Energy Burst. But similar to most beverage chains, CosMc's offers patrons the flexibility to customize these menu items to cater to individual flavor and nutritional preferences, whether that's cutting back on flavor syrups or adding vitamin C shots—which is a big advantage if you're looking to eat healthy. Without modifications, some drinks on CosMc's menu contain a staggering 108 grams of sugar.

There are also food options on the menu, both vegetarian and non-vegetarian, with even a few McDonald's classics like the McMuffin and McFlurries.

Navigating through CosMc's menu requires a discerning eye, as calories, saturated fat, and added sugars can escalate quickly in certain choices. To help guide you through your intergalactic, gastronomic journey, we put together a list of the 20 best and worst orders at CosMc's to help you make informed nutritional choices the next time you find yourself in Bolingbrook. Remember—those add-ins can get you so watch how much you add in. But also, don't be afraid to opt out if you want to remove an ingredient or even ask for half the amount to make the order a bit better for you.

Read on, and for more, don't miss I Tried 8 Items From McDonald's New Chain CosMc's & Some Were Horrendous.

Signature Galactic Boosts

Best: Blueberry Ginger Boost

Size certainly matters when it comes to Galactic Boosts. This blueberry ginger green tea, which contains a vitamin C boost, is made with dried blueberries and garnished with a lemon wheel. A small is a reasonable amount of calories and the added sugars are only 9 grams which is very good compared to other options of any size.

Worst: Berry Hibiscus Sour-ade

This sweetened lemonade is mixed with a berry probiotic blend and served with a dried lemon wheel over ice. Of the 108 grams of sugar, 107 grams are added which is like having an equivalent of 27 teaspoons of granulated sugar. Even if it does have a "probiotic blend," any potential health benefits of this beverage are offset by the high calories and insane amount of added sugar.

RELATED: McDonald's New Chain CosMc's Serves 'Probiotic' Drinks With 108 Grams of Sugar

Iced Teas & Lemonade

Best: Iced Green Tea

This iced beverage has no significant amounts of calories, fat, protein, or carbs and is in line with the 2020-2025 Dietary Guidelines recommendations to enjoy your meal with no or low-calorie beverages. Green tea does contain caffeine, so order up a medium or small if you've had one or two cups of coffee or other caffeinated beverages that day. Green tea also provides polyphenols, which is a powerful antioxidant. If green tea isn't your thing, the iced black tea also has caffeine and zero calories as well.

Worst: Tropical Spiceade

This tart lemonade is mixed with pineapple flavoring and topped with dried dragonfruit. The calories are as much as you should be getting from an entire meal with sugars equating to over 27 teaspoons of granulated sugar. The small size with 250 calories is slightly better because it is just smaller—but it's still mainly added sugar.

Slushes & Frappes

Best: Pomegranate Hibiscus Slush

If you're in the mood for a slush, this small-size option is a better choice. Don't get me wrong, it's still made of all sugar but only accounts for 6% of total added sugar on a 2,000-calorie diet. The 2020-2025 Dietary Guidelines for Americans recommend no more than 10% of added sugar per day—so you would be within the recommended limits.

Worst: Churro Cold Brew Frappe

A cold brew is rather healthy without any added sugars or toppings. However, this version sweetens it heavily and finishes it with whipped cream and cinnamon sprinkles. The result is a beverage that has more calories than you should get in one meal, 75% of the recommended daily amount of saturated fat, and the equivalent of 19 teaspoons of granulated sugar.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Brews

Best: Brewed Coffee

A plain cup of Joe is your best bet in terms of calories, saturated fat, and added sugar. To keep all those at bay, add small amounts of sugar and a splash of milk of your choice, and steer clear of syrups, whipped cream, and other calorie and sugar-heavy add-ins.

Best: Cold Brew

Hot or cold, a cup of plain brewed coffee will give you the lowest amount of calories, saturated fat, and added sugar. Just like with the brewed coffee, watch those add-ins!

Worst: Mocha

Made with whole milk and whipped cream, this large-sized mocha is just too many calories. It also provides 55% of the daily recommended max of artery-clogging saturated fat and over 11 teaspoons of granulated sugar.

RELATED: 18 Discontinued McDonald's Items Customers Want Back

Worst: Hot Chocolate

It's a misconception that a hot chocolate is a better choice compared to a fancy coffee. The large size has 60% of the daily recommended amount of saturated fat and the equivalent of close to 12 teaspoons of granulated sugar. Even the small size has 290 calories and 8 grams of saturated fat—which is still a whole lot of artery-clogging fat and added sugar for a beverage. If you swap whole milk for skim milk that can help shave off some calories and saturated fat.

Tea

Best: Hot Peppermint Tea

This caffeine-free option has minimal calories, fat, carbs, and protein. Peppermint is also good to help settle an upset stomach. If you're looking for a good choice of hot tea besides peppermint, black and green tea are also good options.

Worst: Chai Tea Latte

Chai tea on its own is a healthy choice, but in this CosMc's menu option, you'll find it brimming with added sugar and saturated fat. For a better option, opt for the small size and swap the milk to nonfat or almond milk to cut back on calories. Also, ask for less sweetener—oftentimes I request half the standard amount to cut back on added sugar.

Sandwiches

Best: Egg McMuffin

This sandwich made with an egg, Canadian bacon, and American cheese is the best option available in this category. You can always opt to hold the bacon to cut back on sodium, saturated fat, and calories.

RELATED: I Tried McDonald's, Wendy's, & Starbucks' English Muffin Breakfast Sandwiches and Only One Wins

Worst: Spicy Queso Sandwich

This sandwich is made with an omelet-style egg with sausage, queso sauce, cheddar cheese, and jalapeno chips and served on a brioche bun. Although the calories for the sandwich alone are reasonable for an entire meal, the sandwich is high in saturated fat providing 80% of the recommended daily max and 52% of the recommended daily max of sodium.

Bites (Savory)

Best: Snack Box

The snack box consists of smoked gouda cheese, sliced pepperoni, flax seed crackers, and a handful of almonds and dried cranberries. Overall, you are getting numerous food groups including dairy, grains, protein, and fruit which is healthy. However, the calories are slightly high for a snack so either enjoy it as an on-the-go meal, split the box with a friend, or enjoy half later.

Worst: Savory Hash Brown Bites

This fried option comes with up to 5 packs of various dips which will certainly add up to 550 calories and not much nutrition to this snack. Overall, for the calories and lack of many nutrients—it's an unhealthy option.

McPops & Baked Goods

Best: McPops Apple Cinnamon

It's uncertain how many McPops are in a serving (it appears to be 3), but from the five McPops options and baked goods, this has the fewest calories. If a few McPops are in a serving, opt for one or two with about 100 calories each to help curb your sweet tooth while keeping calories, saturated fat, and sugar at bay.

Worst: Caramel Fudge Brownie

For a dessert, this brownie provides as many calories as you should eat in an entire meal. The saturated fat is 45% of the daily recommended max—and that's not counting the meal. If you need a chocolate fix, split this brownie with a friend.

Soft Serve

Best: Twist Cone

This simple option without bells and whistles can certainly calm your sweet tooth while providing a reasonable amount of calories, saturated fat, and sugar.

Worst: Caramel Fudge Brownie Sundae

Add fudge, caramel sauce, and pieces of fudge brownie, and the calories, saturated fat, and empty calorie carbs skyrocket to an unhealthy level. You're better off ordering any of the cones with fewer calories and fewer bells and whistles.

McFlurrys and Shakes

Best: Citrus & Cream Shake

The best option available is this small-sized shake. However, if you do choose it split it with a friend or have it as a once-in-a-blue-moon treat as the saturated fat and added sugars are still quite high.

Worst: Strawberry Shake

Although you may think a shake is a better option..think again. This large-sized strawberry option provides the highest amount of calories, saturated fat, and carbs of any option on the CosMc's menu. It provides 42% of the daily recommended amount of calories (based on 2,000) and 65% of the recommended daily max of saturated fat.

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The most common cause of bloating tends to be excess intestinal gas. You also can be eating too much food too quickly, or have other conditions that cause gas and digestive contents to accumulate. Sometimes if you have a bloated stomach, it can indicate a serious medical condition. If your stomach bloating doesn't go away or you are concerned, speak to your health care professional. If you have mild bloating and want to try to get some quick relief, there are several beverages you can sip on that may help. Additionally, you can try these 8 Easy Ways to Debloat After Overeating.

Kefir

Kefir, a fermented milk drink rich in probiotics, aids in digestion and can provide relief from bloating. "The beneficial microorganisms present in it help in breaking down the food in the intestines, thereby relieving gas, bloating, and other digestive discomforts," explains Lauren Manaker, MS, RDN, LDN, CLEC, CPT owner of Nutrition Now Counseling and author of Fueling Male Fertility. Furthermore, kefir also promotes a balanced gut microbiota, which is vital for overall digestive health. "One study showed that after people consumed the probiotic strains found in kefir every day for three weeks, reduced bloating was observed," Manaker says.

RELATED: 13 Best Probiotic-Rich Kefirs for Your Gut

Ginger Tea

The next time you're bloated make a cup of ginger tea says Amanda Sauceda, MS, RD owner of The Mindful Gut. "This is a great digestive aid because it encourages your stomach to empty, which means it can help relieve bloating." In addition, ginger is a carminative which means that "if you're feeling bloated because you're gassy then ginger tea can also help," Sauceda explains.

Green Tea

"When it comes to beating back the bloat, green tea is key, thanks to its high levels of antioxidants and catechins," says Malina Malkani, MS, RDN, CDN owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. Among other health-promoting benefits, catechins have strong anti-inflammatory and antioxidant properties that can help calm the digestive tract, decrease intestinal gas after a meal, and reduce bloating. Malkani says "I love topping off a meal with a cup of green tea to help my body optimize digestion and feel alert."

RELATED: What Happens To Your Body When You Drink Green Tea

Water

Sometimes going back to the basics is best says Maggie Moon, MS, RD author of The Mind Diet. Moon explains that water is a basic but good way to relieve bloating caused by dehydration-related constipation. When there's not enough water in the body, it'll soak up water from food as it goes through the GI tract, which hardens the stool and makes it hard to pass, aka constipation. When stool lingers in the gut, bacteria have more time to metabolize it via fermentation, which produces the gas that causes bloating. This is when drinking water can help restore balance, make it easier to pass stool and take away the cause of bloating.

RELATED: 7 Easy Ways To Drink More Water & Stay Hydrated

Kombucha

Kombucha is a fermented beverage made from tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY). While there isn't a large body of scientific research specifically addressing kombucha's impact on bloating, some potential factors in kombucha may contribute to digestive health, which could indirectly help reduce bloating for some individuals explains Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board. Kombucha might influence your gut and digestive health and help with bloating due to their probiotics which are beneficial bacteria that can support the balance of the gut microbiota. A healthy gut microbiota is linked to improved digestion and may help prevent bloating.

In addition, "Fermented foods like kombucha may contain enzymes that could aid in the digestion of certain compounds. Improved digestion may reduce the likelihood of bloating," says Goodson. Lastly, kombucha is low in sugar as the sugar added to kombucha during the fermentation process is consumed by the SCOBY, resulting in a lower sugar content in the final product. "Excessive sugar intake can contribute to bloating, so choosing beverages with lower sugar levels may help some people manage bloating," explains Goodson.

Golden Milk

Golden milk is made by combining turmeric, dairy or non-dairy milk, black pepper, ginger, and a touch of honey or other sweetener. Turmeric, a root that looks similar to ginger but is bright orange, contains a compound called curcumin. "Data published in the British Medical Journal suggests that curcumin may help reduce bloating and excessive feelings of fullness among those who struggle with indigestion, and ginger is a common remedy for bloating," Manaker explains.

To get similar bloat-blasting benefits in a store-bought beverage, Manaker recommends Uncle Matt's Organic Ultimate Defense. Manaker, who is a partner with Uncle Matt's, explains that the drink was formulated with immune support in mind, but some of the ingredients used can also have a surprising effect on bloat. "This organic orange juice contains organic turmeric, ginger, and live probiotics—three ingredients that may offer bloat support. Probiotics may help support a healthy and balanced gut microbiota, which may help reduce bloating for certain individuals. Evidence suggests an imbalance of 'good' and 'bad' bacteria in the gut can result in bloating."

RELATED: 6 Best Immune-Boosting Drinks to Fight Off Sickness

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We identified the worst mac & cheese offenders by looking at the nutrition information at some of the most popular restaurant chains in America. We looked at the total number of calories, and the amount of saturated fat and sodium in each dish. Oftentimes dishes climbed above 600 calories, which is just too high. The recommended daily maximum of saturated fat is about 20 grams, while sodium has a daily recommended max of 2,300 milligrams per day, and many of these dishes soar above those limits. Going over your recommended daily amount of saturated fat regularly has been linked to an increased risk of cardiovascular disease.

Read on to find 10 mac & cheese orders at chain restaurants in the U.S. that registered dietitians say are some of the unhealthiest dishes you should avoid. You'll also find some tips and tricks to be able to get a taste of the comfort food without going overboard.

Cheesecake Factory Fried Macaroni and Cheese

According to Tucson, AZ-based Christy Wilson, RDN, owner of Christy Wilson Nutrition, LLC. These crispy crumb-coated macaroni and cheese balls topped with marinara sauce are a "calorie and fat bomb." Although it's listed as an appetizer that serves between 2 to 4 people, the portion is small. So even if two people enjoy this appetizer it's still well over the recommended daily max of artery-clogging saturated fat—and that's without the main dish!

RELATED: The #1 Healthiest Pasta Dish at 10 Major Restaurant Chains

Slim Chicken Mac and Cheese

This side order or mac and cheese "is one of the unhealthiest sides out there," exclaims Mascha Davis MPH, RDN, author of Eat Your Vitamins. The dish provides 73% of the recommended daily value of sodium. "These high amounts of sodium, fat, and calories, when eaten in excess, can lead to a higher risk for health issues such as heart disease and high blood pressure," Davis explains.

RELATED: 9 Unhealthiest Sides at Popular Fast-Food Chains

Panera Mac and Cheese

The small mac and cheese from Panera is "not only high in sodium, but the fat content is close to the daily recommended value of 20 grams of saturated fat per day," Davis explains. "This small 1-cup serving has an unhealthy fat content that's through the roof."

Noodles & Company Wisconsin Mac & Cheese

This main dish is close to 50% of the recommended daily amount of calories (based on a 2,000-calorie diet). The artery-clogging saturated fat is 100% of the recommended daily maximum, while the sodium is 68% of the recommended daily maximum. The carbs are so out of control that eating this dish would be the equivalent of eating close to eight slices of store-bought bread. I would certainly opt for a small size if you're craving a good mac and cheese.

Romano's Macaroni Grill Signature Truffle Mac & Cheese

This fancied-up mac & cheese is made with penne, asiago, fontina, smoked mozzarella, cheddar, pecorino, truffle oil, and herbed breadcrumbs. Although it sounds delectable, the calories are over 50% of the daily recommended amount (based on a 2,000-calorie diet), the saturated fat is close to 300% of the recommended daily max, and the sodium is 129% of the recommended daily maximum. Eating these sorts of dishes that are so high in these overconsumed nutrients regularly can increase the risk of chronic diseases such as cardiovascular disease, certain forms of cancer, and type 2 diabetes.

Chick-Fil-A Mac & Cheese

If you're craving this large-sized mac & cheese side, think again. With more calories than you should consume in one meal (remember, this is a side), close to 100% of the recommended daily maximum of sodium, and 150% of the recommended daily max of artery-clogging saturated fat—it's just an unhealthy option. Either make this a sharable side for the table or opt for the small size.

RELATED: 7 Unhealthiest Chick-fil-A Orders, According to Dietitians

Church's Texas Chicken Baked Mac & Cheese

This side dish has more calories than you should be getting in one meal. The sodium is 120% of the daily recommended max while the saturated fat is 75% of the recommended daily max. If you're going to order mac and cheese, either split the large with the table or order a small to share with a friend.

Uno Pizzeria & Grill Buffalo Chicken Mac & Cheese

This ridiculously high-calorie dish has more calories than the average American should get in one day (based on a 2,000-calorie diet). The saturated fat and sodium are through the roof providing close to 300% and 187% of the recommended daily max, respectively. As a registered dietitian, I would recommend skipping pasta dishes at this establishment as all of them have over 1,000 calories.

Au Bon Pain Macaroni & Cheese

The small-size macaroni & cheese has too many calories and is not well balanced. Although the protein is adequate for a meal, it comes from higher portions of cheese which also increases the saturated fat. Your best bet is to split the small size and a healthy sandwich or protein-based soup with a friend.

RELATED: I Tried 6 Canned Chicken Noodle Soups & the Best Was Loaded with Meat & Veggies

El Pollo Loco Macaroni & Cheese

This large macaroni & cheese is meant to be served as a side, but the calories, saturated fat, and sodium are above or close to the recommended daily amounts, setting you up to consume well over the daily maximums before you even eat your main. To put the amount of carbs in this mac and cheese dish in context, those 60 grams are the equivalent of eating four slices of bread. This should be shared between a family or opt for the small to share between two to three people.

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Most noodle dishes fall that high in calories due to the big portions of pasta. As a registered dietitian, when I recommend pasta in moderation I am talking about one cup of cooked pasta. You'll find much more pasta than that in any dish you order! Sauces are another issue with pasta dishes as they can skyrocket the saturated fat. And sodium—all pasta dishes have tons of sodium. You can keep it down a bit by ordering the sauce on the side, holding off of the cheese (which has sodium), or just halving your portion.

The dishes below keep the portion of pasta and sauces in mind. The dish gets bonus points if it provides lean protein and more veggies. If you're curious about just how much healthier these options are in the context of restaurant pasta dishes, check out 10 Unhealthiest Restaurant Pasta Dishes.

Noodles & Company LEANguini Fresca

The noodles in the LEANguini line are made with 44% lower net carbs and 50% more protein compared to traditional pasta. As portions still need to be kept within reasonable limits, a small is what you want to order.

RELATED: 9 Best Low-Carb Pasta Brands on Grocery Store Shelves

Olive Garden Shrimp Scampi

"Of all the pastas on the menu, the shrimp scampi is one of the healthiest and most nutritionally balanced," says Mascha Davis, MPH, RDN, Registered Dietitian Nutritionist and author of Eat Your Vitamins. Considered part of the lighter menu items, this classic dish includes shrimp, and angel hair pasta, and is tossed with asparagus and tomatoes over a garlic sauce. Based on the well-balanced nutrition information and various food groups in the dish, Davis calls this dish an overall "solid and healthful option."

The Cheesecake Factory Skinnylicious Chicken Pasta

"From one of their specialties under 590 calories or less, this dish is one of the best pastas on the menu," says Davis. "While the sodium could be lower, overall this dish has a decent balance of macronutrients and a high amount of protein to keep you full and satisfied."

RELATED: 21 Best Low-Sodium Fast-Food Orders, According to Dietitians

Fazoli's Spaghetti and Meat Sauce

The spaghetti in this dish is topped with marinara sauce made with tomatoes and three beef and pork meatballs. Although it sounds indulgent, the overall calories come in at less than 600 and the saturated fat is one of the lowest you'll see in any pasta dish with meat. The sodium is on the higher end, which tends to be the deal at every establishment you order a pasta dish from.

Piada Italian Street Food Diavolo Pasta

This pasta dish is made with tomatoes and chopped green onions which help increase the veggies and fiber. For a more well-balanced meal, add chicken (not fried) or salmon.

PER ORDER: 460 calories, 98 g fat (18 g saturated fat), 780 mg sodium, 49 g carbs (3 g fiber, 6 g sugar), 9g protein

California Piza Kitchen Shrimp Scampi Zucchini

Instead of pasta, this dish is made with zucchini ribbons and flavored with lemon, garlic white wine, parsley, parmesan, and a touch of fettuccine. The calories are reasonable for a meal with the saturated fat being around 50% of the recommended daily max, but overall it's a balanced pasta dish.

RELATED: 5 Pasta Sauces That Use the Highest Quality Ingredients

Bertucci's Shrimp Rossini

One of the better pasta choices you'll find is made with sautéed shrimp, capers, and tomato cream sauce tossed with spaghetti and shaved cheese. Calories are a touch high but the saturated fat is reasonable for a pasta-based restaurant meal.

Bravo! Italian Kitchen Shrimp Scampi

This order is the "healthiest" you'll find at this restaurant. Although it's a few hundred calories higher than recommended for a meal, the saturated fat is on the lower end compared to most other choices. The sodium is very high – you can ask for the sauce on the side which can help cut back on both sodium and saturated fat if you use only a portion of it.

Lyfe Kitchen Pomodoro Penne

This lentil-pasta dish includes grilled chicken, crimini mushrooms, spinach, scallions, parmesan, and cashew creamy Alfredo. It's also gluten and tree-nut-free. The better-for-you option is certainly balanced, though I would hold back on some of the portions and take it home for later just to cut back on the portion a bit.

RELATED: 10 Restaurant Chains That Serve the Best Bolognese Pasta

Yard House Sesame Shrimp Noodles

This rice noodle dish is pretty well balanced in terms of carbs, proteins, and fat; however, like most pasta dishes, it's rather high in sodium, which mainly comes from the sauce.

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How can you differentiate what salad dressings are good for you and which aren't? As a registered dietitian, I recommend choosing vinaigrette dressings over creamy dressings, as the former is typically made using a healthy plant oil base. Creamy dressings, on the other hand, are generally high in calories and artery-clogging saturated fat. However, there are some new dressings made with yogurt or avocado, so it is possible to get a creamy dressing without as many calories or saturated fat.

That's why it's important to read the nutrition facts panel and check the calories and saturated fat. If you find your dressing has over 10% of the recommended daily amount of saturated fat, there are many healthier choices you can make. Sodium is another nutrient to be wary of—if you need to cut back on the salty stuff then comparing labels is essential.

To help you make better choices at the grocery store, we spoke to registered dietitians from around the country who did the research for you and came up with six salad dressing brands that are lower in calories, saturated fat and/or sodium. Many of these brands can be found in their own pantries! There are also four dressings they recommend skipping due to their unhealthy attributes.

The 6 Best Salad Dressing Brands

Best: Primal Kitchen

Our Top Choice: Primal Kitchen Ranch Dressing

According to Lauren Manaker, MS, RDN, LDN, CLEC, CPT  author of Fueling Male Fertility and partner with Primal Kitchen, "Primal Kitchen Ranch Dressing offers a distinct creaminess but without any questionable ingredients. Made with organic cage-free egg yolks and avocado oil, this dressing checks so many boxes when looking for a good-for-you topping for your salad or dip for your snacks." As a bonus, Manaker points out that the dressing is free from added sugars, soy, dairy, and gluten—factors that are important for some people on certain restrictive diets.

RELATED: The Best & Worst Fast-Food Salads

Best: Fanny Menciboni's

Our Top Choice: Fanny Italian Lite Salad Dressing

"Being 110% Italian and living in Massachusetts, this salad dressing is a neighborhood favorite because it was born out of a little restaurant called La Cantina Italiana in Framingham, MA," says Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, nutrition professor at Boston University, author of Nutrition & You, and the host of the nutrition & health podcast, Spot On! "It is flavorful, wicked low in saturated fat, but it tastes as though my Italian grandmother made it fresh just for me before I sat down to dinner." Salge Blake also recommends using this dressing as a marinade for chicken and it's gluten-free for those who need to follow a gluten-free diet.

Best: 365 by Whole Foods Market

Our Top Choice: 365 Light Balsamic Vinaigrette

This dressing is a favorite of Washington, DC-based dietitian Caroline Thomason, RD, CDCES who says, "With 45 calories per serving and simple ingredients, I love that I can dress my salads with some heart-healthy fat at home without the added calories." Thomason also uses this vinaigrette as a marinade for chicken or veggies before roasting in the oven.

RELATED: 10 Best Frozen Foods To Buy at Whole Foods for Weight Loss

Best: Bolthouse Farms

Our Top Choice: Bolthouse Farms Creamy Dressing Cilantro Avocado

"Bolthouse Farms dressings are located in the produce refrigerated section because they don't contain artificial preservatives or flavors," explains Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. "These flavorful creamy dressings are made with Greek yogurt to limit fat and caloric content with a range of 35-50 calories per 2 tablespoon serving." Other favorite flavors Pincus loves include Honey Barbecue Ranch, Avocado Green Goddess, and Creamy Caesar.

Best: Haven's Kitchen

Our Top Choice: Haven's Kitchen Edamame Green Goddess

"As a registered dietitian and single mom of three, I love products that make it easier to serve vegetables and get a healthy meal on the table quickly," says Malina Malkani, MS, RDN, CDN owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. She recommends Haven's Kitchen's collection of vegan, gluten-free, versatile dressings that contain premium ingredients like lemongrass, white miso, Serrano pepper, basil, tahini, and mint. Every flavor tastes amazing and works well equally drizzled over salad or as a marinade or sauce for cooked vegetables, meats, and grains.

Best: Trader Joe's

Our Top Choice: Trader Joe's Vegan Creamy Dill Dressing

Lisa Andrews, MEd, RD, LD owner of Sound Bites Nutrition recommends this dressing because it's low in sodium, carbs, and saturated fat with only 60 calories per 2-tablespoon serving. Plus, in addition to dressing your salad, Andrews recommends this dressing for your tuna salad.

RELATED: Trader Joe's 16 Best High-Protein Foods

The 4 Worst Salad Dressing Brands

Worst: Ken's

The Worst Offender: Ken's Ranch Dressing

Although a little ranch goes a long way, Andrews says that Ken's provides 140 calories and 15 grams of fat per serving with 2.5 grams being the artery-clogging saturated kind—which is 13% of the recommended daily max. The sodium is also 13% of the daily recommended max—just for a bit of salad dressing. You can surely find many other options with a better nutrition breakdown (many of which are listed above).

Worst: Brianna's

The Worst Offender: Brianna's Classic Buttermilk Ranch

Although Brianna's has some great dressing choices, their Classic Buttermilk Ranch isn't the healthiest choice. Per 2-tablespoon serving this dressing contains 170 calories, 17 grams of fat, 2 grams of saturated fat, and 320 milligrams of sodium. It's just increasing the calories and saturated fat of a healthy salad which can sabotage a perfectly healthy meal. Opt for Brianna's healthier and tasty options like their Blush Wine Vinaigrette and Blueberry Balsamic Vinaigrette.

Worst: Marie's

The Worst Offender: Marie's Thousand Island Dressing

Besides containing just too many calories, this dressing provides 15% of the recommended daily max of saturated fat. Opt instead for their raspberry or balsamic vinaigrette with a fraction of the calories and less saturated fat.

Worst: Olive Garden

The Worst Offender: Olive Garden Parmesan Ranch Dressing

This creamy option from the popular restaurant provides 13% of the recommended daily amount of saturated fat and 11% of the recommended daily max of sodium. There are certainly better options available—even from the Olive Garden line including the signature Italian and light Italian dressings.

RELATED: The 8 Unhealthiest Orders at Olive Garden

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The Italian restaurant chain's menu showcases how carbs have gotten a bad reputation. The oversized pasta portions and creamy, high-calorie sauces make most of the dishes on the Olive Garden menu so unhealthy that you'll consume more fat, saturated fat, and sodium than is recommended to eat in an entire day. Even healthy proteins, like shrimp, are made unhealthy after being drowned in a creamy sauce. The dessert menu isn't much better, with many of the menu options having over 100% of your daily recommended limit of added sugar.

Below you'll find eight of the Olive Garden menu items dietitians recommend that you skip—or if you're truly craving the option—split with friends or take home at least half. There are a handful of better-for-you options on this menu, but it does take some investigating of the menu to find them. Luckily, we've done that work for you with these 8 Healthiest Dishes To Order at Olive Garden.

Shrimp Fritto Misto

"This appetizer has more calories than many people consume in a whole meal and has over double the amount of sodium a person should have in a day," says Ginger Hultin, MS, RDN, CSO, Seattle-based registered dietitian nutritionist, and author of the e-book, Meal Prep for Weight Loss 101. "This salt level could be a problem for anyone watching their blood pressure," she adds. Hultin recommends opting for any other appetizer option on the menu as they are all lighter in both calories and sodium.

RELATED: 10 Restaurant Chains That Serve the Best Appetizer Combos

Meatballs Parmigiana

According to Mascha Davis, MPH, RDN, Registered Dietitian Nutritionist and author of Eat Your Vitamins, "The Dietary Guidelines for Americans recommend keeping saturated fat intake less than 10% of total calories, which would equal roughly 20 grams of saturated fat in a 2,000-calorie diet. This appetizer alone contains 40 grams of saturated fat, which is double the recommendation!" Davis explains that "most of the saturated fat comes from the main ingredients that make up this dish, such as the meat and cheese." You're better off opting for lower calories and lower saturated fat appetizers.

Ravioli Carbonara

"While this menu option sounds like it might taste good, it also has almost three times the recommended limit of saturated fat of 63 grams and contains small amounts of trans fat (2.5 grams), both of which could be risky for your heart health," explains Davis.

RELATED: 9 Restaurant Chains That Serve the Best Pasta Carbonara

Chicken Tortellini Alfredo

At close to the daily recommended calories of 2,000 (based on the U.S. average), "this meal would provide enough calories for an entire day plus twice the amount of fat grams," says Lisa Andrews, MEd, RD, LD owner of Sound Bites Nutrition. Instead, Andrews recommends "If you must have it, split it three ways or eat a quarter of it and save the rest for lunch and dinner over the course of a few days."

Shrimp Alfredo

Although shrimp is a very low-calorie protein, when it's served with a high saturated fat sauce the calories and saturated fat go through the roof. This dish provides 250% of the recommended daily amount of saturated fat and 70% of the recommended daily maximum of sodium. This is without any sides, salads, drinks, or desserts—or any other meals during the day.

RELATED: The #1 Protein to Eat for Weight Loss, According to a Dietitian

Tour of Italy

Although this dish sounds amazing, Davis says that you should slowly savor each part of the dish instead of ordering this dish. With 3 different foods in one dish, you'll get over double the recommended amount of saturated fat and close to 150% of the recommended daily amount of sodium.

Meatballs

"For a simple side dish, this one is loaded with 2 grams of super unhealthy trans fats and 40 grams of total fat," says Davis. "Despite being a side, it's in the same league as the entrees and appetizers with high amounts of fat (more than half of the daily recommended amount)."

RELATED: 10 Low-Fat Cheeses You Can Eat When You're Losing Weight

Chocolate Brownie Lasagna

"Desserts are delicious and taste great, but this one is a 'no-go' in my book," David exclaims. "The sugar alone adds up to roughly half a cup's worth or over 100 grams!" The daily recommended amount for added sugar is a maximum of 10% of your daily calorie intake which can equal up to no more than 50 grams per day, and Davis says that too much sugar could lead to a higher risk for certain diseases and health complications.

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Here are the factors that were looked at in order to identify the most nutritionally beneficial brands:

•   The calories
•   The total grams of saturated fat
•   The total milligrams of sodium
•   The total grams of fiber
•   The total grams carbohydrates

Below you will find the six burritos categorized as the best and the four burritos categorized as the worst. You'll surprisingly see options on our "worst" list that may seem healthy because of the ingredient choice (like organic, cage-free eggs, or uncured bacon) but when you look at the nutritionals, it's just too much of those nutrients you want to limit. With any of the healthy frozen burrito options, pair with fruit and a glass of milk or soy-based beverage to get a balanced meal with even more nutrients and protein. For more breakfast ideas, check out 34 High-Protein Breakfasts That Keep You Full.

The 6 Best Frozen Breakfast Burritos

Best: Amy's Tofu Scramble Breakfast Wrap, Gluten Free

An easy way to start the morning with protein and veggies, this breakfast wrap contains organic tofu, hash browns, and a mix of veggies. It is free of gluten, dairy, lactose, and tree nuts, vegan, and kosher.

RELATED: 12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian

Best: Red's All Natural Turkey Sausage Breakfast Burrito

Red's All Natural Turkey Sausage Breakfast Burrito is a top pick by Lauren Manaker, MS, RDN, LDN, CLEC, CPT Women's Health Expert, and author of Fueling Male Fertility—especially for busy mornings. "These burritos are made with antibiotic-free sage-seasoned turkey sausage, cage-free scrambled eggs, and real cheese. Each burrito provides 17 grams of protein, and it is hand rolled with tortillas that are cooked in small batches."

Best: Evol Egg & Green Chile Breakfast Burrito

"If I'm out of 'thyme' to make my own breakfast sandwich, I like Evol's egg and green chile breakfast burrito," says Lisa Andrews, MEd, RD, LD Owner of Sound Bites Nutrition. This burrito provides the perfect combo of protein and fiber, which helps with satiety. "Adding your favorite salsa boosts vitamin C intake and improves iron absorption from fortified grains," adds Andrews.

Best: Sweet Earth Big Sur Breakfast Burrito

If you're looking for a savory, vegetarian way to start the day, both Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, nutrition professor at Boston University, author of Nutrition & You, and the host of the nutrition & health podcast, Spot On! and Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook recommend reaching for this breakfast burrito option. "It provides a whopping 18 grams of protein and 6 grams of fiber and only 560 milligrams of sodium," says Salge Blake, who adds that the best part is the less than three minutes it takes to heat in the microwave. Harris-Pincus touts the facts that a frozen vegan burrito with that much protein and 7 grams of fiber is tough to find, plus the combo helps keep you satisfied for hours.

Best: Good Food Made Simple Southwestern Veggie Burrito

This egg white burrito is made with organic cheddar cheese, black beans, and bell peppers wrapped in a wheat tortilla. The 12 grams of protein, 4 grams of fiber, and 9 grams of fat provide a trio effect for satisfaction. This bad boy should have you feeling fuller for longer because those nutrients take longer to digest or move through the gastrointestinal system.

RELATED: 6 Superfoods for Better Digestion & a Healthier Gut

Best: El Monterey Simply Breakfast Egg, Turkey Sausage & Cheese Burritos

This burrito is made with eggs, turkey sausage, and cheese wrapped in a whole-grain tortilla. The calories are on the lower end, while the saturated fat and sodium are very reasonable. You even get 12% of the recommended daily fiber intake, which makes this breakfast option more satisfying.

The 4 Best Frozen Breakfast Burritos

Worst: Jimmy Dean Meat Lovers Breakfast Burritos

There's just too much going on in this breakfast option with egg, sausage, cheese, and bacon. All these ingredients contribute to the whopping amount of saturated fat for your first dish of the morning, which is 35% of your recommended daily max.

RELATED: The Best & Worst Bacon Brands, According to a Dietitian

Worst: Good Foods Made Simple Uncured Bacon Breakfast Burrito

Although this burrito is made from better-selected ingredients like cage-free eggs, uncured bacon, and even organic veggies, the saturated fat is just too much. This option provides 35% of the recommended daily max for saturated fat; plus, the sodium is higher than many options at 29% of the recommended daily max.

Worst: Alpha Meatless Sausage Breakfast Burrito

Just because this is a certified vegan option, doesn't mean it's a better-for-you choice. This frozen breakfast burrito option is made with meatless sausage, dairy-free hot pepper cheddar, veggies, and a tofu scramble wrapped in a tortilla. The saturated fat is 35% of the recommended daily max, while the carbs are also higher at 41 grams—equivalent to close to 3 slices of bread—and the fiber is rather low for a plant-based option.

RELATED: 6 Healthiest Breads to Eat for Weight Loss

Worst: Jimmy Dean Sausage Breakfast Burritos

This egg, cheese, and sausage wrapped in a flour tortilla is one of the highest for both saturated fat and sodium providing 35% and 38% of the recommended daily max, respectively. The fiber is also minimal at only 1 gram. There really are many other healthier choices that are lower in both saturated fat and sodium that have a bit more fiber.

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When it comes to calories, a protein bar with around 200 calories (give or take a few) is a reasonable amount based on a 2,000-calorie diet. As for protein content, the better choices run between 12 to 20 grams or so. You'll also want to pay attention to the saturated fat and fiber. Some bars can have as little as 1 gram of saturated fat, but if you start going over 6 grams, that's a little excessive—especially if you're eating other sources of saturated fat throughout the day. If you can find a protein bar with some fiber, that's an added bonus and can also help keep you feeling fuller for longer.

Read on to discover five of the healthiest protein bar options you can find at Costco and five that dietitians recommend avoiding. Review this list below before your next trip to the warehouse club so you can make the best choice for you and your health goals.

The best protein bars at Costco

RX Bars (Variety Pack)

"When shopping for protein bars, I generally prioritize options that have a short list of recognizable, whole food ingredients, at least 3 grams of fiber per bar (given that the majority of adults don't meet their daily fiber needs), and as little added sugar as possible (preferably none)," says Malina Malkani, MS, RDN, CDN, owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. "Rx Bars are a great example of no-added-sugar protein bars that are sweetened only with fruit, made with a balanced blend of whole foods that are low in saturated fat, and that offer 12 grams of protein per bar along with 3 grams of fiber."

RELATED: 25 High-Quality Costco Items Worth Buying Right Now

Simply Protein Crispy Bars (Variety Pack)

Wan Na Chun, MPH, RD, CPT, of One Pot Wellness opts for these Simply Protein protein bars as they are high in protein, low in sugar, lower in calories, and gluten-free. "Each bar contains 15 grams of protein and only 2 to 3 grams of sugar, making them a great option for those looking to increase their protein intake without consuming too much sugar," explains Chun. "The bars are also high in fiber, with 7 grams per bar, which can help regulate digestion and lower cholesterol levels." Flavors in the variety pack include peanut butter chocolate, lemon coconut, and dark chocolate sea salt.

Kirkland Signature Chocolate Chip Cookie Dough Protein Bars

This delicious protein bar has less than 200 calories and only 2.5 grams of saturated fat says Kelly Springer, RD, MS, CDN, CEO of Kelly's Choice. Plus, Springer says, "It's not only a great source of protein with 21 grams, but also, it is a great source of my favorite F word—fiber!"

RELATED: 44 Best High-Fiber Foods for a Healthy Diet

Ready Chocolate Peanut Butter & Sea Salt Protein Bar

These gluten-free protein bars provide 15 grams of protein per bar. The saturated fat is very reasonable at 8% of the recommended daily maximum, plus it's high in fiber providing 25% of the recommended daily amount. These bars are also non-GMO project verified.

Pure Protein Bars (variety pack)

This Pure Protein bar provides a whopping 20 grams of protein per bar. It's made with whey protein isolate and whey protein concentrate. The calories are reasonable for a protein bar, with a balance of a small amount of saturated fat and carbs. The only drawback is the lack of fiber, so make sure to include beans, peas, fruits, whole grains, and veggies in your other meals and snacks.

RELATED: 8 Best Protein Bars at Trader Joe's, According to Dietitians

The worst protein bars at Costco

Power Crunch Strawberry Creme Bar

This Power Crunch bar offers 13 grams of protein per bar, but Malkani points out that with that protein comes 5 grams of added sugars, 7 grams of saturated fat, and only 1 gram of fiber. "This nutrient profile makes it difficult to achieve a dietary pattern that supports heart health (per the American Heart Association) by keeping saturated fat intake below about 13 grams per day, getting enough fiber, and limiting added sugars to 6% of calories or less," explains Malkani.

G2G Protein Bars (Variety Pack)

Although this option from G2G has a good amount of protein, the calories are rather high for a mid-afternoon protein snack. Plus, the saturated fat is 20% of the daily recommended amount, and you can find many other protein bar options with less. In addition, the fiber isn't that high for that many calories!

RELATED: 8 Ways To Boost Your Metabolism & Burn Fat Naturally

Fit Crunch Peanut Butter & Jelly High Protein Baked Bar

There's certainly a good amount of protein in chef Robert Irvine's protein bar creation. However, there's also a whopping 30% of your daily recommended amount of artery-clogging saturated fat. If you are worried about heart disease or sticking to your recommended daily maximum of saturated fat, it'll be tough to keep that in check if this bar is part of your regular eating plan.

Clif White Chocolate Macadamia Nut Bar

Chun names this Clif bar as a not-so-healthy choice as it's high in calories and sugar. It contains 260 calories and 21 grams of sugar—which Chun points out is as much sugar as in a Snickers bar. (Technically it's more! A Snickers bar contains 20 grams of sugar.) Chun recommends reading the nutrition label and ingredient list to make sure you're choosing the healthiest protein bar option.

RELATED: 10 Ways to Break Your Sugar Addiction—For Good

Nature Valley Peanut Butter & Dark Chocolate Protein Bar

I love the Nature Valley brand, but if you're looking for protein in your bar, many of the other options are higher than the 10 grams in this one. The saturated fat is also higher than the better-for-you choices, so I would recommend opting for those before grabbing one of these.

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