Chick-fil-A is a popular fast food restaurant in the United States known for its chicken sandwiches. In addition to chicken sandwiches, you’ll also find a selection of breakfast items, salads, sides and desserts at Chick-fil-A, as well as a range of sauces. In addition to its regular menu offerings, the chain also offers a few smaller portions on its kids’ menu, and you can create your own meal for $10 or less at this popular chain.
Many of the most popular items at Chick-fil-A Menu, such as breaded chicken sandwiches, waffle fries and potato chips, are high in calories, fat, carbohydrates and sodium.
The chain also offers several lower-calories, higher-fat grilled chicken options. Chick-fil-A makes information about the nutritional content of its menu readily available on its website. You can use the handy chart to estimate the calorie, fat, and sodium content of your meal. If you have special dietary considerations, the chain also offers information on the ingredients it uses as well as a list of food allergens that may be present on its menu.
What the experts say
Chick-fil-A Menu offers salads but otherwise does not include many vegetables with menu options. Many menu options are lower in fiber and vegetables and higher in sodium. If you eat here regularly, choose meals that include vegetables and fiber-rich foods (like whole grains and beans) and are lower in sodium to help maintain overall nutritional balance.
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Most Nutritious Option
For the most nutritious option at Chick-fil-A, order the franchise’s popular grilled chicken sandwich, which provides 28g of protein for just 320 calories and 680mg of sodium.
Lunch
Chick-fil-A offers a number of breakfast items, though many of them feature fried chicken, cheese, and high-carb cookies and bagels. Some of the lighter choices on the breakfast menu, such as Greek yogurt parfaits, can be transformed into healthier options with a few simple swaps.
Grilled egg whites
Chick-fil-A’s most nutritious breakfast option is the Toasted Egg White Sandwich. With a piece of grilled chicken, egg whites and American cheese all served on a multigrain English muffin, this hearty breakfast selection is a great choice. It also has 290 calories, 8g fat, 3.5g saturated fat, 30g carbs, 26g protein, and 980mg sodium.
Scrambled hash brown burrito with nuggets
While the toasted egg white sandwich provides a healthy amount of protein with relatively few calories, the hash brown scrambled burrito with nuggets is loaded with calories and sodium.
With Chick-fil-A’s nuggets, hash browns, scrambled eggs and cheese all rolled up in a flour tortilla, this breakfast option is 700 calories, 40g fat, 12 g of saturated fat, 51 g of carbohydrates, 34 g of protein and 1750 mg of sodium.
Chicken can be an excellent source of lean protein at any meal. However, when fried, the nutritional benefits can be overshadowed by the added calories and fat. Grilled chicken is a healthier choice, so consider ordering the scrambled burrito with grilled tenderloin.
When it comes to making sandwiches (whether breakfast or lunch), your choice of bread can make a big difference in the calorie and carb count of a meal. Instead of high-carb choices like cookies and bagels, try making a breakfast sandwich at Chick-fil-A on an English muffin. At just 150 calories, it can be a sensible and satisfying vehicle for high-protein eggs.
Starters
Chick-fil-A is known for its chicken sandwiches. Although most of them are breaded and fried, the menu also has several grilled options. These choices are lower in fat and calories than the classic crispy chicken selections. They also contain less sodium, which can be helpful if you’re trying to reduce your salt intake.
Grilled chicken sandwich
The grilled chicken sandwich has 320 calories, 6g fat, 1g saturated fat, 41g carbs, 28g protein, 680mg sodium, making it the most nutritious appetizer option in Chick-fil-A. With marinated boneless chicken breast, lettuce and tomatoes, and served on a multigrain bun, the sandwich is also the franchise’s most nutritious menu option.
Deluxe Spicy Sandwich with Colby Jack
The Spicy Deluxe Colby Jack Cheese Sandwich, meanwhile, provides 550 calories, 25g fat, 8g saturated fat, 47g crabs, 34g protein and 1,820mg sodium.
To lower the crab count, opt for a chicken wrap instead of a sandwich on a bun. Carefully considering the type of cheese you get on your sandwich can make your choice lower in fat. The easiest way is to skip the cheese completely.
Salads
Chick-fil-A’s salad options are offered in a standard fast food style. While salads can be a healthy meal, larger portions topped with fried chicken, crispy extras like croutons, and drizzled with dressing can make these options high in calories and fat.
Market salad
Chick-fil-A’s Market Salad has greens, blue cheese, apples, strawberries, blueberries and is topped with grilled chicken breast. Without dressing, the salad provides 540 calories, 31 g fat, 6 g saturated fat, 41 g carbohydrates, 28 g protein and 1020 mg sodium.
The small side salad (available from the side dish menu) has 160 calories, 10g fat, 3g saturated fat, 13g crabs, 6g protein, and 170mg sodium.
Spicy Southwestern Salad with Chicken and Strips
Spicy Southwestern Salad with Chicken Strips is loaded with tomatoes, cheese, corn, black beans, chilies, bell peppers, all on a bed of mixed greens and topped with tortilla strips, sprinkles and chicken strips. It also has 890 calories, 61g fat, 12g saturated fat, 44g carbs, 43g protein, and 1,710mg sodium.
To make a salad more nutritious, opt for grilled chicken and avoid extras high in fat or calories. If you don’t want to skip the dressing altogether, skip the creamy options, which tend to be high in calories and fat.
Dressing is easy to overdo; start by adding just a little and evenly coating your salad greens. Before eating more, check the serving size to make sure you know how many calories the dressing will add to your salad. If you’re trying to watch your sugar intake, remember that condiments like salad dressing can be a source of added or hidden sugar in your diet. The Fat-Free Chick-fil-As Honey Mustard Dressing has 19g of sugar per serving and the Zesty Apple Cider Dressing has 14g, as well as 230 calories.
A single serving of Light Italian Dressing adds just 25 calories and 1g of fat to your salad, while a serving of Creamy Chick-fil-As Dressing adds 290 calories and 31g of fat.
Toppings like black beans and corn, crispy tortilla strips, and pepitas can easily add 100 calories each to a salad (but beans also add fiber, and beans and pepitas contribute protein). Extras like bacon bits, which can add protein, also tend to be high in sodium. Besides grilled chicken, adding a chopped egg is another good source of protein.
If you’re making a salad at Chick-fil-A, stock up on produce options, including crunchy veggies, fiber-rich fruits like apples, and even antioxidant-rich blueberries.
Sides
The Chick-fil-As side menu complements the main menu in taste, but can add a lot of unnecessary calories, fat, and sodium to your order. However, you can choose from a few healthier options to complement your meal.
Crispy side of kale
The kale crunch side, a bowl of kale and nutritious kale with a vinaigrette made with apple cider and Dijon mustard, is the most nutritious side of Chick-fil-A. Add it to your order for just 120 calories, 9g fat, 1g saturated fat, 8g carbs, 3g protein, and 140mg sodium.
While a bowl of chicken noodle soup has fewer calories than the crunchy side of kale, it’s much higher in sodium and doesn’t have the nutritional benefits of kale, cabbage, apple cider vinegar apple and almonds.
Waffle Potato Fries
A large serving of the restaurant’s signature waffle potato fries contains 600 calories, 35g fat, 5g fat, 65g carbs, 7g protein and 340mg sodium.
If you are looking for alternative flavors, you can also get fruit from the breakfast menu as a side dish. Choosing a granola-free cookie crumble parfait or a simple fruit cup will increase your fruit and veg intake for the day without adding the fat, calories and sodium of starchy fries.
Meals for children
While Chick-fil-A’s kids’ menu only has three options, the entrees offer small portions of the franchise’s most popular dishes. From nuggets to chickens-n-strips, you can choose a smaller meal in your order.
Toasted Nuggets Kids Meal
The grilled nuggets kid’s menu includes five nuggets and a choice of side and a kid’s drink (plus a prize). The 5-nugget meal (without sides) contains 80 calories, 2g fat, 0g saturated fat, 1g carbohydrate, 16g protein and 270mg sodium.
Chick-n-Strips Kid’s Meals
The chick-n-strips kids meal, meanwhile, includes two pieces of breaded and fried chicken strips and has 200 calories, 9g fat, 2g saturated fat, 11g carbs, 19g protein and 580 mg of sodium. To make the child’s meal as nutritious as possible, choose a fruit cup (as opposed to applesauce, macaroni and cheese, or waffle potato fries) and a drink that’s low in calories and sugar.
Treats
The Chick-fil-As dessert menu features fast food items such as cookies, milkshakes and ice cream. You can avoid the added calories, fat, and sugar by skipping dessert altogether, but sweet treats can also be enjoyed in moderation.
Frozen Dream Cup
Chick-fil-A offers a simple vanilla ice cream called the Ice dream Cup that is both tasty and sweet. Order it for just 140 calories, 3.5g fat, 2.5g saturated fat, 24g carbs, 4g protein, and 70mg sodium. For an extra 40 calories, 8g carbs, and 20mg sodium, you can get this ice cream served in a cone instead.
Cookies and Cream Milkshake
Meanwhile, a cookie and cream milkshake provides 630 calories, 25g fat, 15g saturated fat, 90g carbs, 13g protein, 410mg sodium, and 84g sugar. A single chocolate chip cookie might seem like a more sensible treat, but the Chocolate Chunk Cookie from the Chick-fil-As dessert menu has 370 calories, 49g of carbs, and 26g of sugar.
While blended coffee drinks may be among the most calorie-dense fast food choices, a small frosted coffee (mixed with vanilla ice cream) at Chick-fil-A has fewer calories and less sugar than a biscuit: 250 calories, 43 g of carbohydrates and 39 g of sugar.
You can also create a slightly sweeter, healthier treat from the side menu: Greek Yogurt Parfait with Chocolate Cookie Crumbs has 240 calories, 8g of fat and 26g of sugar.
Drinks
Water is always the healthiest choice to accompany your meal, but depending on your specific tastes and dietary needs, you may want to consider other options. Like most fast food restaurants, Chick-fil-A offers a variety of fountain sodas, bottled drinks, lemonade, iced tea, and coffee.
Unsweetened Iced Tea (Small)
For 0 calories, 0g fat, 0g carbs, 0g sugar, 0g protein and 5mg sodium, order the small unsweetened iced tea. This calorie-free, low-sodium drink is a healthy alternative to other carbonated and sugary drinks.
Lemonade (Large)
A large Chick-fil-A lemonade contains 300 calories, 0g fat, 78g carbohydrates, 74g sugar, 0g protein and 15mg sodium. A diet-sized version of the classic Chick-fil-As lemonade has 30 calories and 6g of sugar, but is sweetened with Splenda. If you’re trying to avoid zero-calorie sweeteners, this might not be the right choice for you.
If you’re looking for other water less options, you might want to look beyond the usual drink menu. While milk and juice can add calories and sugar to your meal, you can often find smaller, pre-portioned sizes of these drinks on the kids’ menu.
Unless you’re ordering for a group, avoid gallon-sized drinks. The one-gallon jar of Chick-fil-As Regular Lemonade contains over a day’s worth of calories (2090) and 517g of sugar. Pouring from a large bottle makes it more difficult to determine individual serving sizes and it can be easy to lose track.
Dipping sauces
Sauces add calories and can be high in sodium and sugar. Your best bet is to skip all the extras for the dip, but if you’re choosing a sauce, carefully consider the nutritional content first and keep track of the serving size.
Barbecue sauce
If you’re craving a tangy dip, order the barbecue sauce, which will add a peppery kick to your chicken dish. Enjoy it for 45 calories, 0g fat, 0g saturated fat, 11g carbs, 0g protein, 9g sugar, and 200mg sodium.
Garden Herb Ranch Sauce
If you’re trying to avoid adding lots of calories and sodium to your meal, skip the garden herb ranch sauce. It has 140 calories, 15g fat, 2.5g saturated fat, 1g carbs, 1g sugar, 1g protein, and 210mg sodium. It also contains the highest amount of cholesterol of any sauce, at 15 grams.
Plan specific options
If you follow a special diet or have certain dietary considerations, it can be difficult to dine out, especially if you don’t have the ability to customize your meal.
Compared to other fast food chains, Chick-fil-A isn’t the most customizable, but it does offer choices that may be suitable for people on a gluten-free, low-carb, low-FODMAP, diet-friendly diet. diabetes, low fat, low sodium diets, vegetarians and vegans.
Gluten free
- hash browns
- Grilled chicken fillet (without bread or gluten-free bread)
- Grilled Nuggets
- Grilled market salad
- Fried Waffles
One of the ways Chick-fil-A has stood out from the competition is by offering gluten-free buns, which can be replaced with breakfast and chicken sandwiches. Although the bun is the only certified gluten-free item at Chick-fil-A Menu, there are other choices on the regular Chick-fil-A Menu that are wheat and gluten free. Order the grilled chicken tenderloin on a gluten-free bun with a side of waffle fries for a complete meal.
If you are gluten sensitive or suffer from celiac disease, keep in mind that even dishes that do not contain gluten or wheat-containing ingredients may have been produced, transported, stored or prepared with gluten-free ingredients. Contain.
To reduce the risk of cross-contamination, let the Chick-fil-A employee who takes and places your order know if you have a gluten or wheat allergy.
They may be able to take specific steps to avoid cross-contamination with gluten-containing ingredients, such as using different equipment or wearing gloves to prepare your food.
Low crab
- Side salad
- Grilled Nuggets
- Chick-fil-A Nuggets
- Scramble Bowl (no hash browns)
For a low carb meal, order a 5-pack of Chick-fil-A Nuggets with the side salad for 20 grams of total carbs.
- Low FODMAP
- Fried Waffles
- hash browns, eggs (on the side)
- Plain grilled chicken (fillet or nuggets without marinade or cheese)
- Gluten-free bun (if tolerated contains molasses and raisins)
- Grilled Market Salad (no meat, cheese, nuts, black beans, dressing or seasoned toppings) or plain side salad
If you stick to a low FODMAP diet, eating out can be a challenge, especially when it comes to fast food. Chick-fil-A offers a few options that may be suitable for a low FODMAP diet, depending on your individual tolerances.
For a complete meal, order the plain grilled chicken, making sure to ask for it plain without marinades or cheese, and a side of waffle fries.
Suitable for diabetes
- fruit cup
- Scrambled bowl of hash browns
- On the superfood side
- Chick-Fil-A Nuggets
- Coffee (black), Unsweetened iced tea
Create your own diabetes-friendly meal by ordering a collection of sides including Chick-fil-A nuggets and a fruit cup.
- Low fat
- Greek yogurt parfait
- Grilled market salad (without cheese or dressing)
- Fresh grilled chicken wrap
- Chicken noodle soup
- Fat Free Honey Mustard Vinaigrette
You can prepare your low-fat Chick-fil-A Menu meal by being careful with your order. Opt for the grilled chicken wrap for only 13g of fat.
Low in sodium
- fruit cup
- Greek yogurt parfait
- Crispy side of kale
- Simply orange juice
- Coffee
For a low-sodium meal, order from the breakfast menu and enjoy the Greek yogurt parfait, which contains just 80 mg of sodium.
- Biscuits
- Cobb salad
- Greek yogurt parfait
- All the elements of the dessert menu
Chick-fil-As focuses on meat and uses various animal products to create its menu. However, if you follow a vegetarian or vegan diet, there are still a few things you can choose from. For a vegetarian meal, order the Cobb salad at Chick-fil-A.
- Fried Waffles
- hash browns
- Sunflower Multigrain Bagel
- Cool Chicken Wrap (without meat or cheese)
- Spicy Southwestern Salad or Grilled Market Salad (no meat, no cheese)
Keep in mind that because the kitchen contains animal products, your meal may be prepared by employees who have handled meat even if it does not contain animal products. When ordering the nutritious grilled market salad, make sure you don’t ask for meat or cheese.
Food allergies and safety
Chick-fil-A Allergen Statement
Due to the artisanal nature of our foods, variations in ingredients from our suppliers, and our use of common cooking and preparation areas, we cannot guarantee that our foods are free of allergens. We prepare our food following procedures to avoid cross-contact with allergens, but products containing wheat, eggs, soy and milk are all made in our kitchens.
Chick-fil-A Menu makes information about known and potential allergens on its Chick-fil-A Menu available on its website. The chart also includes an ingredient breakdown for each menu item, which can help guide your choices.
You can view the entire Chick-fil-A menu with the following allergens listed next to each item:
- Soy
- Milk
- Fish
- Eggs
- Wheat
- Nut
Although the FDA doesn’t consider it an allergen, Chick-fil-A Menu notes that it uses 100% refined peanut oil for cooking (although it’s not specifically listed for Chick-fil-A Menu items). individual).
Some people with peanut allergies can safely consume peanut oil, but if you are allergic to tree nuts, you may choose to avoid any foods cooked with the oil.
The chain also warns that other common food allergens, such as sesame, that are not on the list may be present (for example, the buns used by Chick-fil-A may have been produced in a factory that uses milk and sesame).
As a general rule, be careful when dining out if you have food allergies.
A word from Very well
Whether you follow a special diet to accommodate food allergies or to support your overall health goals, the Chick-fil-A menu gives you several options to create a healthier fast food meal.
With chain grilled chicken options, you can have classic fast food dishes without all the added calories, fat and sodium typical of fried chicken. You can also request plain meat without marinades.
Keeping track of portions and portions, knowing the nutritional information and ingredients of different menu options before ordering, and considering calorie and carb swaps, can help you create a satisfying meal without adding too many calories, fat, and more. extra fats and carbohydrates. , sodium or sugar to your daily intake.
