When it comes to fast food menu items, all are definitely not created equally and Chick-Fil-A is one prime example of this. But it’s a really challenge to resist their crispy chicken sandwiches with a side of fries. However, this combo is definitely among their least healthy options.
So to help you make smarter choices, we’ve provided a Chick-Fil-A nutrition calculator along with the best and worst choices. Now, we’re not saying you can’t live a little and opt for their most delectable choices ever now and then.
But feeding your body the best you can with the options you have available is always going to be best for your overall health. So, allow us to help guide your choices next time you pull up to your nearest Chick-Fil-A.
Note: We understand that most fast food items cannot substitute completely natural, whole food sources. But it’s possible to make the best choices when convenience is a factor. Keep in mind too, that many of the food items are somewhat processed with additional ingredients (e.g. sugar, oils, etc) that we did not list.
We’ve only provided basic nutrition information.
Breakfast
Having a good breakfast can supply you with good energy to start your day off right. Plus, you’ve been fasting during your sleep and you need the right nutrition to feed your body to support your fitness goals.
What we like
Egg white grill – grilled chicken, egg whites, multigrain English muffin
- 300 calories
- 8g fat
- 29g carbs
- 25g protein
Greek yogurt parfait w/ nut granola and fruit – organic vanilla bean Greek yogurt w/ fresh berries and topping
- 280 Calories
- 8g Fat
- 37g Carbs
- 13g protein
What we don’t like
Sausage, egg, and cheese biscuit w/ hashbrowns
- 900 calories
- 61g fat
- 61g carbs
- 26g protein
Hash brown scramble burrito w/sausage – Sausage, hash browns, scrambled eggs, blend of Monterey Jack and cheddar cheeses, flour tortilla, and jalapeno salsa.
- 710 calories
- 46g fat
- 46g carbs
- 28g protein
Entrees
Entrees include Chick-Fil-A’s sandwiches and other single items.
What we like
4-piece grilled nuggets
- 70 calories
- 1.5g fat
- 1g carbs
- 13g protein
Grilled cool wrap – sliced grilled chicken breast, fresh mix of Green Leaf lettuce, blend of shredded Monterey Jack and Cheddar cheeses, flaxseed flour flat bread.
- 350 calories
- 13g fat
- 29g carbs
- 42g protein
What we don’t like
Spicy deluxe sandwich – hand-breaded chicken breast w/ blend of peppers, cooked in 100% refined peanut oil. Buttered bun with dill pickle chips, green leaf lettuce, tomato, and pepper jack cheese. Gluten-free or multigrain bun.
- 550 calories
- 25g fat
- 47g carbs
- 33g protein
Chick-Fil-A deluxe sandwich – hand-breaded chicken breast pressure cooked in 100% refined peanut oil. Buttered bun with dill pickle chips, green leaf lettuce, tomato, and American cheese. Gluten-free or multigrain bun.
- 500 calories
- 22g Fat
- 44g carbs
- 32g protein
Buns
Buns can definitely add to the calorie count and so you may want to choose just the chicken patty with toppings or choose the right bun.
Here are your three options:
- Butter on bun – 30 calories, 3.5g fat, and 0 sugar
- White bun – 150 calories, 1 gram of fat, 28g carbs, and 4g sugar
- Multigrain brioche bun – 210 calories, 4.5 g fat, 38g carbs, and 7g sugar
Salads
Salads usually have the best potential for being your healthiest fast food options. However, what you decide to add to that salad determines how healthy. Keep in mind though, you have the option to eat a smaller portion of each salad which usually comes in a decent size that most people may not be able to finish all at once.
What we like
Grilled market salad w/ no chicken – mixed greens, crumbled blue cheese, a mix of red and green apples, strawberries, and blueberries w/ harvest nut granola, roasted almonds, and light balsamic vinaigrette dressing (or guest’s choice of dressing).
- 210 calories
- 11g fat
- 24g carbs
- 7g protein
Grilled market salad w/ grilled filet (cold) – grilled chicken breast, mixed greens, crumbled blue cheese, a mix of red and green apples, strawberries, and blueberries w/ harvest nut granola, roasted almonds, and light balsamic vinaigrette dressing (or guest’s choice of dressing).
- 250 calories
- 10g fat
- 16g carbs
- 27g protein
What we don’t like
Spicy Southwest Salad w/ Chick-n-Strips™ – chicken strips, mixed greens, grape tomatoes, blend of Monterey Jack and Cheddar cheeses, zesty combination of poblano chiles, red bell peppers, roasted corn, black beans, tortilla strips, chili lime pepitas, creamy salsa dressing or 2 packets of Jalapeño Salsa for an option with fewer calories (or guest’s choice of dressing).
- 650 calories
- 31g fat
- 53g carbs
- 43g protein
Cobb salad w/ Chick-n Strips – Chick-fil-A® Chick-n-Strips, breaded and pressure-cooked, mixed greens, roasted corn kernels, blend of shredded Monterey Jack and cheddar cheeses, crumbled bacon, sliced hard-boiled egg, grape tomatoes, charred tomato, and crispy red bell peppers.
- 600 calories
- 31g fat
- 37g carbs
- 44g protein
Sides
Sides are usually paired with an entree but they also make a great snack all on their own.
What we like
Buddy Fruits apple sauce – apples, concentrated apple juice, and cinnamon
- 45 calories
- 0g fat
- 12g carbs
- 0g protein
Fruit cup (comes in small and medium sizes) – red and green apples, mandarin orange segments, fresh strawberry slices, and blueberries (has added sugars)
- 50 calories
- 0g fat
- 13g carbs
- 1g protein
Kale crunch side – Curly Kale and Green Cabbage, Apple Cider and Dijon Mustard vinaigrette, salted, crunchy roasted almonds
- 120 calories
- 9g fat
- 8g carbs
- 3g protein
Side salad – mixed greens, blend of shredded Monterey Jack and Cheddar cheeses, grape tomatoes, charred tomato, crispy red bell peppers and guest’s choice of dressing
- 160 calories
- 10g fat
- 13g carbs
- 6g protein
What we don’t like
Medium mac & cheese (comes in two sizes)
- 450 calories
- 29g fat
- 28g carbs
- 20g protein
Large Chick-Fil-A waffle potato fries (three sizes: small, medium, and large)
- 550 calories
- 32g fat
- 60g carbs
- 7g protein
Kid’s meals
The kid’s menu is pretty limited with only three options. Each meal comes with a choice of sides and milk or juice. The nutrition facts listed are only for the chicken that comes with each meal.
What we like
4-piece (also comes in 6-piece) grilled nuggets kid’s meal
4 pc nuggets only:
- 70 calories
- 1.5g fat
- 1g carbs
- 13g protein
Treats
Sometimes it’s good to live a little and treat yourself to a tasty dessert. Chick-Fil-A has some very delectable choices in this category but most contain a lot of calories, lots of sugar/carbs, and a good serving of fat in addition.
The milkshakes are the main culprits here but the frosted coffee also comes with ice cream that jacks up the sugar/carb count. For example, a small frosted coffee contains 240 calories, 5 grams of fat, and 6 grams of protein which generally is nothing to be concerned about.
But the 41 grams of carbs is going to come from the dairy and sugar. Their frosted lemonade also has a ton of sugar as it also includes their ice cream dessert. The cookie is also a high fat/sugar option.
If you choose to have a dessert, go with the smallest option available and limit your consumption to very infrequently.
What we don’t like
Each meal is relatively low-calorie with fat and carb content that’s not much of a concern. However, the sides such as mac and cheese and waffle fries are where the calories, fat, and carbs can really add up. Also, the milk and juice choices may not be the best choices for beverages due to the sugar and added ingredients.
Drinks
Beverages can be as unhealthy as any meal combo. That’s because many options are very high sugar which we don’t recommend anyone getting in the habit of making a regular choice.
What we like
Obviously, the water bottle is a good option. But the plain coffee (ground) and unsweetened tea (water, orange pekoe, and pekoe cut black tea) are also very acceptable choices.
The orange juice (100% pasteurized orange juice) contains no added sugars and is much better than the sodas, lemonades, and teas. But it still has 34 grams of sugar which may not be the best option for everyone, and especially those with blood sugar issues.
The kid’s apple juice contains 9 grams of sugar made with apples from concentrate (filtered) which means it is more processed than just a raw fruit juice. It also likely has less beneficial nutrients than a pure juice. Not to mention, additives are usually added in concentrate forms of fruit juices. However, it’s definitely a better choice than juices or anything else with lots of added sugars. (1, 2)
What we don’t like
Sodas, lemonades, and sweetened tea contain 50+ grams of sugar which are a no go. The iced coffees aren’t as bad which are sweetened with cane sugar which still isn’t the best option. Then if you have the milk product that is usually mixed in, this ups the sugar and dairy content.
Low-fat milk is a better choice than the chocolate milk as the latter has added sugar and other ingredients as well.
Sauces and dressings
Sauces and dressings make everything complete and Chick-Fil-A has some of the tastiest options available. But don’t be fooled, not all are healthy choices just because they may appear that way, although moderation is key.
Sauces
Now, depending on which sauce you get, the nutritional content will vary. For example, the Chick-Fil-A sauce has 145 calories, 13 grams of fat, and 6 grams of sugar.
But yet the zesty buffalo sauce has just 25 calories, 2.5 grams of fat, and 0 sugar. So, as you can see it depends on which sauce you get. No one is telling you to deprive yourself of your favorite sauces, but be smart about your quantities.
Dressings
The same thing holds true with the dressings. the nutrition information varies depending on which one you get. So for comparison, the avocado lime ranch dressing contains 300 calories and 32 grams of fat.
The light Italian dressing, however, has 25 calories and only 1 gram of fat.
But then some contain a lot more sugar than these two choices such as the fat-free honey mustard dressing that contains 19 grams of sugar.
The best way to add these dressing in is to use only a small portion of the packets if you are going to opt for one to use in your salad or any other food options.
Wrapping Up
The Chick-Fil-A nutrition calculator can help you to make smarter choices but also ensure you stick within your daily limit for calories and macronutrients. Some choices are much better than others and you also have to keep in mind that low-calorie doesn’t always mean it’s healthier.
You also have to consider sugar content and the actual ingredients used in the food product. And again, few fast food choices are a better option than eating the most natural, minimally to non-processed foods possible. But convenience is often a big factor in choosing fast food.
Also, check out our calorie calculator and macronutrient (protein, fats, and carbs) calculator to help you reach your fitness goals.
