A&W: A Canadian Fast Food Icon

For nearly 70 years, A&W has stood as a pillar of Canada's fast food scene, rivaling even Tim Hortons and McDonald's. Since opening its first drive-in in Winnipeg in 1956, the chain has thrived, boasting over 1,000 locations nationwide. Known for its grass-fed burgers, signature onion rings, and legendary root beer served in a frosted mug, A&W continues to capture the hearts (and stomachs) of Canadians.

Fast Food Choices: Listen to the Experts

With fast food ingrained in Canadian culture, we turned to dietitian Lyndsay Lang for insight into the healthiest choices on the A&W menu. While she promotes cooking at home, Lang acknowledges that fast food can be a part of a balanced diet.

"Indulging occasionally is fine, but it's smart to make healthier choices when you're ordering out," she advises.

Eat Smart: Tips for Ordering Healthier

When choosing at A&W or any fast food joint, Lang recommends focusing on your main dish and skipping high-calorie sides. Opt for water or low-calorie drinks, choose grilled options when available, and request sauces on the side to control portions.

4 Healthier Picks at A&W

1. Mama Burger

Lang recommends the Mama Burger, featuring a grass-fed beef patty, pickles, onions, ketchup, mustard, and Teen Sauce. At around 400 calories with 20 grams of protein, it’s a lighter beef option, albeit still higher in sodium and unhealthy fats.

2. Spicy Habanero Chicken Burger

For chicken lovers, the Spicy Habanero Chicken Burger is a flavorful choice. Although it’s breaded and fried, it's one of the lower sodium chicken options on the menu, packed with taste to boot.

3. Cheese and Egger

For breakfast, the Cheese and Egger sandwich with a fresh egg and cheddar cheese is an excellent pick, especially when paired with an English muffin. At 360 calories and 14 grams of protein, it's a much healthier breakfast option.

4. A&W Root Beer Zero Sugar

If you can't resist a drink, the A&W Root Beer Zero Sugar offers the classic flavor without the additional calories. Lang points out that moderated consumption of artificial sweeteners is safe.

4 Items to Skip at A&W

1. Double Mozza Burger

Despite its indulgent appeal, the Double Mozza Burger is loaded with three sources of fat, pushing it to 800 calories and a staggering 950 mg of sodium. Its high saturated fat content is a red flag for heart health.

2. Onion Rings

Although made with fresh onions, A&W's onion rings pile on extra calories—almost 520—along with a high sodium count. Opting for fries instead might be the lesser evil.

3. Grandpa Burger

The Grandpa Burger features three beef patties, resulting in excessive fat and sodium levels, totaling 1,000 mg. Less extreme options are available that still satisfy.

4. Shakes

While tempting, A&W's shakes are loaded with sugar, hitting a whopping 71 grams in a regular size. It’s much wiser to stick with root beer zero or water.

Healthy Balance is Key!

Dining at A&W doesn't have to derail your health goals. By making smart swaps—like choosing smaller burgers and opting for low-cal beverages—you can enjoy fast food in moderation. Lang emphasizes, "Everything's fine in moderation, unless you have specific health concerns." Whether you’re swinging through the drive-thru or grabbing a quick bite, understanding nutritional info can guide your smarter choices!