Hold the sauce - and a lot more - if you don't want to run for hours to burn off your fast food lunch.
Researchers examined the kilojoule content of 229 small meals and snacks at 25 Australian fast food chains, then worked out how long it would take to run, cycle or walk off the food.
Topping the list was Zambrero's Nachos Pork and Garlic Sauce with 5005kj per bowl.
To burn off the meal, you'd have to walk for four hours and eight minutes, run for one hour and 48 minutes, or cycle for two hours 25 minutes.
The George Institute for Global Health found almost a quarter of the lunches exceeded 3000kj.
"For the average Australian adult this would be over one third of their daily kilojoule requirement," said the institute's Dr Kristina Petersen.
"On average Australians spend just over 30 minutes per day doing physical activity, which is not enough to burn off the kilojoules in many of these meals."
She advises people not to eat out daily and when they do, choose menu items lower in kilojoules, noting that a 1500 kj meal still requires a 75 minute walk, 33 minute run or 45 minute cycle.
Watch for extras like sauces and dressings, cheeses, high-fat or fried meats and choose water over soft drinks.
- Guzman y Gormez Enchilada Burritos Spicy Chicken Cuerrero, 4760kj, 1hr 43 run, 3hr 56 walk, 2hr 18 cycle
- Hungry Jack's Ultimate Double whopper topped the burger list for kj, with almost four hrs of walking needed to burn it off
- Pizzas from Crust, Dominos, Pizza Hut and Pizza Capers all came under the 1300kJ mark, requiring a maximum of an hour's walk - but that's only one slice
- Coffee Club's Steak Sandwich would require a walk of 3hrs 9 mins compared with 57 mins for its roasted beetroot, feta and candied walnut salad
- Sumo Salad's Ancient Grain Peanut Orange Small would take a run of 58 mins, while its small tomato and basil would only need a 4 min run
- Results at - http://www.georgeinstitute.org.au/sites/default/files/fast-food-lunch-kj-comparison.xlsx