Chick-fil-A Nutrition Facts: Menu Choices & Calories

Best and Worst Choices at Chick-fil-A

Chick-fil-A nutrition facts
Lauri Patterson / Getty Images

Are you a fan of the classic chicken sandwiches at Chick-fil-A? The southern fried food is popular throughout the country. But eating healthy at Chick-fil-A can be a challenge. Many of the most popular menu items are high in fat in calories. But with some smart planning you can eat a full meal at Chick-fil-A for under 500 calories

Analyzing the Chick-fil-A Menu

The best way to eat a healthy low calorie meal at Chick-fil-A is to check the menu online before you visit the restaurant.

That way, you can make your food choices in advance and calculate your food intake to keep the calorie count in control.

Small servings sizes are your healthiest choice at Chick-fil-A (as they are at all fast food restaurants). Look for sandwiches or entrees that are grilled and avoid those that are battered or fried. Even salads that include crispy chicken are likely to be high in calories. 

Certain side dishes are likely to be higher in calories and fat, too. Waffle fries and treats like cookies won't help your healthy diet. But the fruit cup or small salad will boost your fruit and vegetable intake for the day.

Most Popular Chick-fil-A Food

Chick-fil-A Chicken Sandwich Nutrition Facts
Serving Size 1 sandwich (170 g)
Per Serving% Daily Value*
Calories 440 
Calories from Fat 162 
Total Fat 18g28%
Saturated Fat 4g20%
Cholesterol 55mg18%
Sodium 1390mg58%
Carbohydrates 41g14%
Dietary Fiber 2g8%
Sugars 5g 
Protein 28g 
Vitamin A 2% · Vitamin C 2%
Calcium 10% · Iron 15%

*Based on a 2,000 calorie diet

Many people go to Chick-fil-A for the classic chicken sandwich. While this menu item won't do your healthy diet any favors, it's not the worst thing on the menu. The basic crispy chicken burger is high in fat and carbohydrates and even boosts your sugar intake for the day. The sandwich does, however, provide a healthy 28 grams of protein.

Healthiest Options on the Chick-fil-A Menu

Chicken is a food that many dieters include in their meals because it is usually a lean source of protein. But when chicken is fried it comes bundled with fat and calories. So many of the foods at Chick-fil-A are off limits to dieters who want to keep their caloric intake under control. 

But there are a few lower calorie grilled items on the menu that are just as delicious and much more healthy. When you first glance at the menu, search for those items first. 

Grilled Chick-fil-A Meal: 425 calories

  • Grilled Chicken Sandwich
  • Side Salad
  • Low Fat Italian Dressing

Fried Chick-fil-A Meal: 435 calories

  • Spicy Chicken Sandwich (half)
  • Waffle Potato Fries (half)
  • Fruit Cup

Chick-fil-A Salad Meal : 460 calories

  • Grilled Market Salad
  • Fat Free Honey Mustard Dressing
  • Icedream Cone (small)

The lowest calorie menu item at Chick-fil-A are the Grilled Chicken Nuggets. This lunch option provides just 140 calories, 3.5 grams of fat, two grams of carbs, and 25 grams of healthy protein.

If you pair this entree selection with a small side salad (80 calories) and light dressing you can eat for less than 300 calories. You can even have a small cookie or Icedream cone without feeling too much guilt.

Regardless of which food items you choose to eat, remember to drink water instead of soda when you visit Chick-fil-A or any fast food restaurant. It's a better choice for your body - especially when you consume salty fried foods. 

Least Healthy Options on the Chick-fil-A Menu

What menu items should you avoid at Chick-fil-A? The Spicy Deluxe Sandwich is the highest calorie chicken sandwich. It provides 540 calories, 25 grams of fat, 43 grams of carbs and 34 grams of carbohydrate.  And if you pair your chicken burger with Waffle Fries you'll need to add another 400 calories, 24 grams of fat, 43 grams of carbs and five grams of protein.

But what's the worst Chick-fil-A menu item? Well if calories and fat grams are your guide, then the dessert drinks are going to do the most harm. The Cookies and Cream Milkshake provides 590 calories, 25 grams of fat, 81 grams of carbs, and 12 grams of protein. The Chocolate Milkshake nutrition is about the same.

Continue Reading