Fitz’s root beer floats and classic American fare recall a bygone soda fountain era where nutrition facts weren’t part of the conversation. However, if you are watching your intake, understanding Fitz’s Nutrition and Calories is key to making smart choices at this St. Louis staple.
This guide breaks down the menu, highlights the healthiest picks, and points out the items you might want to share. You don’t need to guess anymore; we have the details you need to plan your visit.
Fitz’s Nutrition And Calories: The Main Menu Breakdown
Fitz’s is famous for its handcrafted root beer and burgers. But the menu offers more than just that. Let’s look at the calorie ranges across the primary categories so you can set your expectations.
Burgers And Sandwiches
Burgers are the heart of the menu. The classic cheeseburger packs a punch, but the portions are generous.
- Classic Cheeseburger: Usually falls between 700 and 850 calories.
- BBQ Bacon Burger: This one is heavier, often exceeding 1,000 calories due to sauce and bacon.
- Chicken Sandwich: A grilled option is lighter, but the crispy version is similar to a burger.
- Fitz’s Famous Rueben: Expect around 900 calories with the dressing and corned beef.
You can shave off calories by skipping the cheese or asking for the sauce on the side. The bun is standard, but you can ask for a lettuce wrap if you are counting carbs.
Root Beer And Beverages
You cannot visit without trying the soda. But, the sugar content is significant.
- Small Root Beer (12 oz): Approximately 150-170 calories.
- Large Root Beer (20 oz): This jumps to 280-300 calories.
- Root Beer Float: The classic dessert drink starts at 400 calories and goes up depending on the ice cream scoop size.
- Diet Root Beer: Zero calories, but it is still carbonated water with artificial sweeteners.
If you want to save calories, stick to water or unsweetened iced tea. The floats are delicious, but they are essentially dessert.
Appetizers And Sides
The appetizers are designed for sharing, which is good because they are calorie-dense.
- Onion Rings: A full order can hit 600-700 calories before dipping sauce.
- Loaded Fries: These are a meal on their own, often exceeding 800 calories.
- Side Salad: A safe bet at around 150 calories without dressing.
- Coleslaw: Surprisingly light at about 200 calories per serving.
Split the appetizers with your table. The portions are large enough for two or three people to share easily.
How To Order Light At Fitz’s
Eating out doesn’t mean you have to blow your daily budget. You can enjoy the atmosphere and the food without overdoing it. Here are some practical strategies to keep your meal balanced.
Customization Is Your Friend
Do not be afraid to ask for modifications. The kitchen is usually happy to accommodate requests.
- Ask for the bun to be toasted dry. This avoids the butter or oil used on the grill.
- Request sauces and dressings on the side. This gives you control over how much you consume.
- Choose grilled chicken over crispy. This simple swap can save you 150-200 calories.
- Skip the cheese. Cheese adds about 100-120 calories per slice.
These small changes add up. You can easily save 300-400 calories just by customizing your order.
Portion Control Strategies
The serving sizes at Fitz’s are not small. You do not have to finish everything on your plate.
- Ask for a to-go box immediately and pack half your burger away.
- Share a float with a friend instead of ordering your own.
- Order the smaller burger option if available, like a single patty instead of a double.
Remember that you are paying for the experience. Taking food home means you get two meals for the price of one.
Fitz’s Nutrition Facts For Specific Menu Items
While the restaurant does not always print full nutrition facts on the menu, we have compiled estimates based on standard recipes. These figures are approximate and can vary based on preparation.
Fitz’s Classic Root Beer Float
This is the signature item. It uses vanilla ice cream and their own root beer.
- Calories: 450-550 depending on size.
- Fat: 20-25 grams.
- Sugar: 60-80 grams.
This is a treat, not a daily drink. If you are diabetic, you should avoid this entirely due to the sugar spike.
The “Big Fitz” Burger
This is their larger burger option, often with two patties and multiple toppings.
- Calories: 1,100-1,300.
- Sodium: Over 1,500 mg.
- Protein: 60-70 grams.
This burger covers your entire daily fat and sodium needs. It is best shared or saved for a special cheat day.
Chicken Tender Basket
A safer choice for those avoiding red meat, but still fried.
- Calories: 800-900 with fries.
- Protein: 40 grams.
- Carbs: High, due to breading and fries.
You can reduce the calories by asking for a side salad instead of fries. The tenders themselves are the main source of calories.
Frequently Asked Questions About Fitz’s Menu
Here are some common questions people ask when trying to figure out what to order. These answers should help you navigate the menu with confidence.
Does Fitz’s Offer Any Low Calorie Options?
Yes, but they are limited. The grilled chicken salad is your best bet, coming in around 400-500 calories without dressing. You can also order a plain burger without cheese or sauce, which will be around 550 calories. The key is to ask for modifications to reduce fat and sugar.
Are The Nutrition Facts Available In Store?
Fitz’s does not always have a printed nutrition guide available at the counter. However, you can ask to speak with a manager about allergen information. For specific calorie counts, your best bet is to use online databases or our estimates above. The recipes are consistent, so the numbers should be fairly accurate.
Is The Root Beer Gluten Free?
Yes, the root beer itself is typically gluten-free. However, the root beer float contains ice cream, which is usually safe. If you have celiac disease, you should avoid the buns and the fried foods, as they share a fryer with gluten-containing items. Stick to the burgers without buns or the salads.
What Is The Healthiest Drink Besides Water?
Unsweetened iced tea is the best option. It has zero calories and no sugar. If you need something sweet, ask for a small diet root beer. The diet version tastes close to the original but without the sugar crash. Avoid the lemonade, as it is heavily sweetened.
Can I Order A Kid’s Meal To Control Portions?
Absolutely. The kid’s meal portions are significantly smaller. You can order a kid’s cheeseburger with a side of applesauce instead of fries. This will keep your meal around 400-500 calories. It is a smart trick for adults who want the taste without the large portion.
Planning ahead is the best way to enjoy Fitz’s without ruining your diet. Look at the menu online before you go, decide what you will order, and stick to your plan. This prevents impulse decisions when you are hungry and smelling the fries.
Remember that eating out is about enjoyment. You can have a great meal at Fitz’s, you just need to be mindful. Use these calorie estimates as a guide, not a strict rule. Your specific needs might be different based on your activity level and health goals.
We hope this breakdown helps you on your next visit. Whether you are grabbing a quick root beer or sitting down for a full meal, you now have the knowledge to make choices that work for you. Enjoy the retro vibe and the classic flavors, but keep your health in check while you do it.
If you are counting macros, be aware that the sodium levels are also very high across the menu. This can cause water retention the next day. Drink plenty of water after your meal to help flush out the extra salt. This is a simple step that makes a big difference in how you feel.
Ultimately, Fitz’s is a place for indulgence. The nutrition facts are not the reason you go there. But by being informed, you can balance your meal with lighter choices earlier in the day. If you know you are going to Fitz’s for dinner, eat a light breakfast and lunch to save room for the calories.
This strategy allows you to enjoy your favorite items without blowing your weekly goals. It is all about balance and moderation. So go ahead, order that float, but maybe skip the appetizer. Your body will thank you for the smart trade-off.
We hope this guide to Fitz’s Nutrition and Calories helps you navigate the menu like a pro. Remember to drink water, share when you can, and always ask for sauces on the side. These tiny habits make the biggest difference over time.
Enjoy your meal and the nostalgic atmosphere. You can have your root beer and eat it too, as long as you plan ahead. We are confident you can make choices that satisfy both your taste buds and your dietary needs. Go have a great time at Fitz’s.