You’re hungry, in a hurry and you hear the siren song of a fast food eatery. Your conscience pipes up, however, so you decide to seek something healthy rather than give in to your inner carnivore. But are those innocent-sounding menu items really all that? Don’t believe the hype, says the website Everyday Health, which teamed with a nutritionist for a dive into dining options at fast-food and chain restaurants.

Let’s start with oatmeal. It’s full of whole grains and fiber; it’s a winner, right? Unless you get McDonald’s Fruit and Maple version, which has 290 calories and 32 grams of sugar. Yogurt can be a smart choice — unless it’s Starbucks’ strawberry and blueberry yogurt parfait, at 300 calories and 39 grams of sugar. Fruit smoothies, maybe? Many creamy smoothies weigh in at around 500 calories and nearly 100 grams of sugar.

A baked potato is loaded with vitamins, fiber and iron. But if you also load it with broccoli and cheese at Wendy’s, you’re looking at 330 calories. Skip the cheese and top the spud with some nonfat Greek yogurt instead.

Boy, that veggie sandwich looks guilt-free, but hold on. Watch out for the cheese and salad dressings. A Blimpie Veggie Supreme, for instance, has 1,106 calories and 56 grams of fat.

Speaking of salads, they have to be beyond reproach, right? You’re fine with dark greens such as spinach but avoid any salads that have ‘’crispy’’ in their names. Burger King’s Tendercrisp Garden Salad, for example, has 410 calories and 22 grams of fat. Applebee’s Oriental Chicken Salad with dressing comes in at 1,310 calories and 95 grams of fat.

Yes, healthy options do exist. But they require some diligence on your part to find them.