Malia Frey is a weight loss expert, certified health coach, weight administration specialist, personal trainer​, and fitness nutrition specialist. " data-inline-tooltip="true">Malia Frey

Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and also MBA in marketing. She is likewise the founder that Marisa Moore Nutrition.

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Chick-fil-A is a renowned fast food restaurant in the united States known for that chicken sandwiches. As well as chicken sandwiches, you’ll likewise find a choice of breakfast items, salads, sides, and also desserts in ~ Chick-fil-A, as well as an array of dipping sauces. In addition to its constant menu offerings, the chain additionally has a couple of smaller sections on that kids" menu, and you can create your own meal because that $10 or much less at this renowned chain.

Many the the most famous items in ~ Chick-fil-A, such as breaded chicken sandwiches, Waffle Fries, and also potato chips, space high in calories, fat, carbohydrate, and sodium.

The chain likewise offers numerous grilled chicken options, i m sorry are reduced in calories and also fat. Chick-fil-A makes information about the nutrition contents of its food selection readily available on the website. You have the right to use the comfortable chart to estimate the calorie, fat, and also sodium content of your meal. If you have special diet considerations, the chain likewise offers information about the ingredients it uses and also a perform of food allergens that might be current on that is menu.

“Chick-fil-A supplies salads yet doesn’t otherwise include many veggies with food selection options. Many of the menu choices are lower in fiber and veggies and higher in sodium. If eating here on a continual basis, pick meals that include veggies and greater fiber foodstuffs (like entirety grains and also beans) and are reduced in salt to aid maintain overall nutritional balance.”

Willow Jarosh, MS, RD

What come Order & prevent at Chick-fil-A Most Nutritious OptionsLeast Nutritious Options
Egg-White Grill (Breakfast)Hash Brown Scramble Burrito through Nuggets (Breakfast)
Grilled Chicken Sandwich (Entrées)Spicy deluxe Sandwich with Colby Jack (Entrées)
Market Salad (Salads)Spicy Southwest Salad v Chick-n-Strips (Salads)
Kale Crunch next (Sides)Waffle Potato Fries (Sides)
Grilled Nuggets Kid's Meal (Kid's Menu)Chick-n-Strips Kid's meal (Kid's Menu)
Icedream Cup (Treats)Cookies & Cream milk shake (Treats)
Unsweetened Iced Tea (Drinks)Fresh-Squeezed Lemonade (Drinks)
Barbeque Sauce (Dipping Sauces)Garden Herb Ranch Sauce (Dipping Sauces)

many Nutritious alternative

For the many nutritious choice at Chick-fil-A, stimulate the franchise's renowned grilled chicken sandwich, i beg your pardon delivers 28g protein for only 320 calories and 680mg sodium.


Chick-fil-A offers a variety of breakfast items, though numerous of them space made v fried chicken, cheese, and carb-heavy biscuits and bagels. Several of the lighter choices on the breakfast menu, such together Greek yogurt parfaits, deserve to be made into healthier choices with a couple of simple swaps.

✓ Egg White Grill

Chick-fil-A"s most nutritious breakfast choice is the egg white grill sandwich. With a piece of grilled chicken, egg whites, and American cheese, all offered on a multigrain English muffin, this pour it until it is full breakfast an option is a good choice. It likewise comes in through 290 calories, 8g fat, 3.5g saturation fat, 30g carbohydrate, 26g protein, and also 980mg sodium.

✗ Hash Brown Scramble Burrito through Nuggets

While the egg white grill sandwich offers a healthy and balanced amount of protein with relatively low calories, the hash brown scramble burrito through nuggets comes loaded with calories and also sodium.

With Chick-fil-A's signature nuggets, hash browns, scrambled eggs, and also cheese every rolled in a flour tortilla, this breakfast option contains 700 calories, 40g fat, 12g saturated fat, 51g carbohydrates, 34g protein, and 1,750mg sodium.

Chicken can be terrific ​​lean source of protein at any kind of meal. However, once it"s fried, the nutritional benefits can be overshadowed by included calories and also fat. Grilled chicken is a healthier choice, so consider ordering the scramble burrito v a grilled fillet.

When it comes to sandwich make (whether breakfast or lunch) your an option of bread have the right to make a big difference come a meal"s calories and carb count. Rather of high-carb options like biscuits and bagels, try making a breakfast sandwich at Chick-fil-A on an English muffin. With only 150 calories, it can be a sensible and satisfying auto for protein-packed eggs.


Chick-fil-A is known for the chicken sandwiches. While most of them room breaded and also fried, the menu additionally offers several grilled options. These options are lower in fat and also have fewer calories 보다 the standard crispy chicken selections. They"re likewise lower in sodium, which deserve to be beneficial if you"re do the efforts to reduce your salt intake.

✓ Grilled Chicken Sandwich

The grilled chicken sandwich it is provided 320 calories, 6g fat, 1g saturation fat, 41g carbohydrates, 28g protein, 680mg sodium, making it the most nutritious entree option at Chick-fil-A. Through a marinated boneless chicken breast, lettuce, and also tomato, and also served ~ above a multigrain bun, the sandwich is likewise the franchise"s most nutritious food selection option overall.

✗ Spicy deluxe Sandwich with Colby Jack

The spicy luxurious sandwich through Colby jack cheese, meanwhile, it is provided 550 calories, 25g fat, 8g saturated fat, 47g carbohydrate, 34g protein, and also 1,820mg sodium.

To lower the carb count, reach because that a chicken wrap rather of a sandwich top top a bun. Closely considering which type of cheese you acquire on her sandwich deserve to make your an option lower in fat. The easiest method is come skip the cheese altogether.


The salad options at Chick-fil-A come in standard quick food style. While salads deserve to be a healthy meal, larger portions topped through fried chicken, crunchy extras favor croutons, and also doused in salad dressing deserve to make these alternatives high in calories and also fat.

✓ market Salad

The industry salad in ~ Chick-fil-A has mixed greens, blue cheese, apples, strawberries, blueberries, and also is topped with grilled chicken breast. Without any type of dressing, the salad gives 540 calories, 31g fat, 6g saturated fat, 41g carbohydrates, 28g protein, and 1,020mg sodium.

The smaller side salad (available ~ above the political parties menu) has actually 160 calories, 10g fat, 3g saturation fat, 13g carbohydrate, 6g protein, and 170mg sodium.

✗ Spicy Southwest Salad with Chick-n-Strips

The spicy Southwest salad through chick-n-strips comes loaded with tomatoes, cheese, corn, black beans, chiles, bell peppers, all on a bed of combined greens and topped with tortilla strips, pepitas, and also chick-n-strips. It likewise has 890 calories, 61g fat, 12g saturation fat, 44g carbohydrate, 43g protein, and also 1,710mg sodium.

To make a salad more nutritious, go for grilled chicken and skip any high-fat or high-calorie extras. If girlfriend don’t desire to fully skip salad dressing, avoid creamy options, which have tendency to it is in high in calories and fat.

Salad dressing is basic to overdo; begin out by adding just a little and same coating the greens of your salad. Before you reach for more, inspect the serving size to certain you recognize how countless calories the dressing will add to her salad. If you trying to watch her sugar intake, remember the condiments prefer salad dressing can be a source of included or surprise sugar in her diet. Chick-fil-A’s Fat-Free love husband Mustard dressing has actually 19g that sugar per serving and also the Zesty to apologize Cider Vinaigrette has 14g, and 230 calories.

A single serving of light Italian Dressing adds simply 25 calories and 1g fat to her salad, if a serving of Chick-fil-A’s Creamy Salsa Dressing adds 290 calories and 31g fat.

Toppings prefer black beans and also corn, crunchy tortilla strips, and also pepitas deserve to easily include 100 calories each to a salad (but beans also add fiber, and beans and pepitas contribute protein). Extras prefer bacon bits, which may add some protein, additionally tend to it is in high in sodium. Various other than grilled chicken, adding a chopped egg is another great source of protein.

If you’re building a salad at Chick-fil-A, pack up on create options, which has crisp veggies, fiber-filled fruit choose apples, and even antioxidant-rich blueberries.

political parties

Chick-fil-A’s menu of sides complements the main menu in taste however can add a lot of unnecessary calories, fat, and sodium to her order. However, there room a few healthier alternatives you can choose from come round out your meal.

✓ Kale Crunch next

The kale crunch side — a key of nutritious kale and also cabbage v a vinaigrette make from to apologize cider and also Dijon mustard — is Chick-fil-A"s most nutritious side available. Include it to your order for just 120 calories, 9g fat, 1g saturated fat, 8g carbohydrate, 3g protein, and 140mg sodium.

While a key of chicken noodle soup has fewer calories than the kale crunch side, it’s much higher in sodium and also doesn’t have the nutritional benefits of the blend of kale, cabbage, to apologize cider vinegar, and also almonds.

✗ Waffle Potato Fries

A huge serving of the restaurant"s signature waffle potato fries contains 600 calories, 35g fat, 5g fat, 65g carbohydrates, 7g protein, and also 340mg sodium.

If you"re feather for alternate flavors, you can also get fruit native the breakfast food selection as a side. Selecting a parfait without cookie crumble and granola or a simple fruit cup will rise your fruit and vegetable intake because that the job without including the fat, calories, and sodium that starchy fries.

Kid's Meals

While Chick-fil-A's kid's meals menu only includes three options, the dishes execute offer small portion sizes that the franchise's most well-known dishes. From nuggets to chick-n-strips, girlfriend can choose a smaller meal in your order.

✓ Grilled Nuggets Kid's enjoy the meal

The grilled nuggets kid"s meal contains five nuggets and a an option of side and a kid"s drink (plus a prize). The 5-nugget enjoy the meal (without sides) pertains to 80 calories, 2g fat, 0g saturated fat, 1g carbohydrates, 16g protein, and also 270mg sodium.

✗ Chick-n-Strips Kid's enjoy the meal

The chick-n-strips kid"s meal, meanwhile, includes two pieces of breaded and fried chicken strips and also comes to 200 calories, 9g fat, 2g saturated fat, 11g carbohydrates, 19g protein, and 580mg sodium. To do the kid"s meal together nutritious as possible, pick a next of fruit cup (as opposed to the apologize sauce, mac & cheese, or waffle potato fries), and also a low-calorie and also low-sugar drink.


Chick-fil-A’s dessert menu functions some fast-food favorites favor cookies, milkshakes, and ice cream. You can avoid included calories, fat, and sugar by skip dessert completely, but sweet treats can also be appreciated in moderation.

✓ Icedream Cup

Chick-fil-A provides a straightforward vanilla ice cream cream — dubbed the Icedream Cup — that"s both tasty and sweet. Order the for just 140 calories, 3.5g fat, 2.5g saturation fat, 24g carbohydrates, 4g protein, and 70mg sodium. For an additional 40 calories, 8g carbohydrates, and also 20mg sodium, you can get this ice cream cream offered in a cone instead.

✗ cookie & Cream milkshake

Meanwhile, a cookies & cream milkshake offers 630 calories, 25g fat, 15g saturation fat, 90g carbohydrate, 13g protein, 410mg sodium, and 84g sugar. A solitary chocolate chip cookie can seem choose a much more sensible treat, however the coco chunk cookie top top Chick-fil-A’s dessert menu has 370 calories, 49g carbs, and 26g sugar.

While combined coffee drinks have the right to be some of the highest-calorie fast food choices, a little frosted coffee (blended through vanilla ice cream cream) in ~ Chick-fil-A has actually fewer calories and also less sugar than one cookie: 250 calories, 43g carbs, and also 39g sugar.

You can also create a slightly sweet, and also healthier, treat from the political parties menu: the Greek yogurt parfait with chocolate cookie crumbs has actually 240 calories, 8g fat, and also 26g sugar.


Water is constantly the healthiest choice to accompany her meal, but depending top top your particular tastes and dietary needs, you may think about other options. Prefer most fast food restaurants, Chick-fil-A supplies a range of fractional sodas, bottled drinks, lemonade, iced tea, and coffee.

✓ Unsweetened Iced Tea (Small)

For 0 calories, 0g fat, 0g carbohydrate, 0g sugar, 0g protein, and 5mg sodium, bespeak the tiny unsweetened iced tea. This no-calorie and also low-sodium drink is a healthy alternate to other fizzy and also sugary drinks.

✗ Lemonade (Large)

A huge signature Chick-fil-A lemonade has actually 300 calories, 0g fat, 78g carbohydrate, 74g sugar, 0g protein, and also 15mg sodium. A small-sized diet version of Chick-fil-A’s classic lemonade has actually 30 calories and 6g sugarbut is sweetened through Splenda. If you trying to prevent no-calorie sweeteners, it may not be the right selection for you.

If you’re looking for other non-water options, you might want come look beyond the constant beverage menu. When milk and also juice can add calories and also sugar to her meal, you deserve to often uncover smaller, pre-portioned sizes of these drink on the kids" menu.

Unless you ordering because that a group, stop gallon-sized beverages. The gallon jug that Chick-fil-A’s consistent lemonade has over a day’s worth of calorie (2090) and 517g sugar. Pouring from a big bottle renders figuring out individual serving sizes more difficult, and it have the right to be straightforward to lose track.

Dipping sauces

Sauces add calories and also can be high in sodium and sugar. Your finest bet is come skip any type of extras because that dipping, however if girlfriend do choose a sauce closely review the nutrition content first and keep track of the offer size.

✓ Barbeque Sauce

If you"re desire a tangy dipping sauce, order the barbeque sauce, i m sorry will add a peppery absent to her chicken dish. Gain it for 45 calories, 0g fat, 0g saturation fat, 11g carbohydrates, 0g protein, 9g sugar, and 200mg sodium.

✗ Garden Herb Ranch Sauce

If you"re trying to avoid including high calories and sodium to her meal, skip the garden herb ranch sauce. It contains 140 calories, 15g fat, 2.5g saturation fat, 1g carbohydrates, 1g sugar, 1g protein, and also 210mg sodium. It also contains the greatest amount that cholesterol out of all dipping sauces, in ~ 15 grams.

Diet-Specific options

If girlfriend eat a special diet or have certain dietary considerations, you may find it daunting to dine out—especially as soon as you don’t have the capability to customize your meal.

Compared to other quick food chains, Chick-fil-A isn’t the most customizable, yet it go offer choices that might be an ideal for people who monitor gluten-free, low-carb, low-FODMAP, diabetes-friendly, low-fat, low-sodium, vegetarian, and also vegan diets.


Hash BrownsGrilled Chicken Fillet (no bun or gluten-free bun)Grilled NuggetsGrilled industry SaladWaffle Fries

One way Chick-fil-A has set itself except the vain is by providing gluten-free buns, which have the right to be subbed for breakfast and chicken sandwiches. If the bun is the just certified gluten-free item at Chick-fil-A, there room other options on the continuous menu that perform not contain wheat or gluten. Bespeak the grilled chicken fillet on a gluten-free bun through a side of waffle fries because that a complete meal.

If you are gluten-sensitive or have celiac disease, keep in psychic that even menu items that are not made with gluten or wheat-containing ingredient may have actually been produced, transported, stored, or prepared alongside ingredients that do.

To minimize the potential for cross-contamination, allow the Chick-fil-A employee taking and also making her order understand if you have actually a gluten or wheat allergy.

They may be able to take particular steps to avoid cross-contamination through gluten-containing ingredients, such together using different equipment or put on gloves come prepare your food.

For a low-carb meal, bespeak a 5-pack the the Chick-fil-A nuggets alongside the side salad because that 20 complete grams the carbohydrates.


Waffle FriesHash Browns, egg (side order)Plain Grilled Chicken (fillet or nuggets—ask because that no marinade or cheese)Gluten-Free Bun (if tolerated—contains molasses and raisins)Grilled sector Salad (without meat, cheese, nuts, black beans, dressing, or jug toppings) or level Side Salad

If you stick come a low-FODMAP diet, eat out deserve to be a challenge—especially as soon as it involves fast food. Chick-fil-A does market a few options that may be suitable for a low-FODMAP diet, depending on your individual tolerances.

For a full meal, order the plain grilled chicken, making sure to request it level with no marinades or cheese, and a next of waffle fries.


Fruit CupHash Brown Scramble BowlSuperfood SideChick-Fil-A NuggetsCoffee (black), Unsweetened Iced Tea

Create your own diabetes-friendly meal by notified a collection of sides consisting of Chick-fil-A nuggets and also a fruit cup.


Greek Yogurt ParfaitGrilled market Salad (no cheese or dressing)Grilled Chicken Cool WrapChicken Noodle SoupFat-Free honey Mustard Dressing

You can make her Chick-fil-A meal low-fat by gift mindful of your order. Pick the grilled chicken cool wrap for just 13g fat.

For a low-sodium meal, order native the breakfast menu and also enjoy the Greek yogurt parfait, which has only 80mg sodium.

Chick-fil-A’s is concentrated on meat and also uses various animal products to create its menu. However, if girlfriend eat a vegetarian or vegetables diet, you will certainly still have a couple of items to choose from. Because that a vegetarian meal, stimulate the Cobb salad in ~ Chick-fil-A.

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Waffle FriesHash BrownsSunflower Multigrain BagelChicken Cool wrap (without meat and cheese)Spicy Southwest Salad or Grilled industry Salad (no meat, no cheese)

Keep in psychic that because the kitchen contains animal products, your meal might be all set by employee who have handled meat even if it does no contain animal products. As your bespeak the nutritious grilled market salad, make sure you ask for no meat and also no cheese.