Jack in the Box Nutrition Facts: Menu Choices & Calories

Best and Worst Health Choices at Jack in the Box

Jack in the Box Nutrition Facts
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Jack in the Box provides a wide variety of menu items. So you'd think it would be easy to eat a diet-friendly meal when you visit this popular fast food restaurant.  And you can maintain your healthy eating plan. You just have to know what to order and what to avoid on the Jack in the Box menu.

Analyzing the Jack in the Box Menu

If you can check the Jack in the Box menu online before you stand in line to order, you'll have an easier time finding diet-friendly items.

The extensive menu can be overwhelming and it might be hard to find the healthiest choices in a short period of time.

Like most quick food restaurants, foods that are grilled or broiled will have fewer calories than items that are breaded or fried. Chicken burgers, sandwiches and salads are sometimes (but not always) lower in fat. If the chicken is fried (like the Spicy Nacho Chicken Munchie Meal that provides almost 1800 calories per serving) you might be doing more harm than good by choosing chicken.

Lastly, it's always smart to choose water to drink. Jack in the Box provides a wide range of customized drinks. Some, like the Barq's Root Beer with or without Vanilla will add 550 calories to your meal. It's smarter to save your calories for the foods that will fill you up and help you to feel satisfied so you're not hungry soon after visiting Jack in the Box.

Most Popular Jack in the Box Food

Jack in the Box Beef Taco Nutrition Facts
Serving Size 1 Taco
Per Serving% Daily Value*
Calories 170 
Calories from Fat 80 
Total Fat 9g14%
Saturated Fat 3g15%
Cholesterol 15mg4%
Sodium 360mg15%
Potassium 181mg5%
Carbohydrates 16g5%
Dietary Fiber 2g8%
Sugars 1g 
Protein 6g 
*Based on a 2,000 calorie diet

Everyone enjoys something different at Jack in the Box. Burgers are popular, but so is the Tex-Mex fare. A basic beef taco might satisfy your cravings and it only provides 170 calories (as shown on the label).

If you prefer a burger, there are several to choose from. 

  • The Bacon & Swiss Buttery Jack provides 890 calories, 59 grams of fat, 48 grams of carbohydrate, 42 grams of protein and 1350 milligrams of sodium.
  • The Classic Buttery Jack provides 820 calories, 52 grams of fat, 50 grams of carbohydrate, 37 grams of protein and 1150 milligrams of sodium.

If you like chicken, you might order a classic Jack in the Box sandwich.

  • Jack's Spicy Chicken provides 550 calories, 29 grams of fat, 48 grams of carbohydrate, 26 grams of protein and 770 milligrams of sodium.
  • The Sourdough Grilled Chicken Club provides 580 calories, 30 grams of fat, 38 grams of carbohydrate, 39 grams of protein and 1500 milligrams of sodium.

Going to Jack in the Box for breakfast? 

  • The Bacon Breakfast Jack provides 380 calories, 21 grams of fat, 30 grams of carbohydrate, 17 grams of protein and 850 milligrams of sodium.
  • The Jumbo Breakfast Platter With Sausage provides 620 calories, 39 grams of fat, 47 grams of carbohydrate, 21 grams of protein and 1250 milligrams of sodium.

Healthiest Options on the Jack in the Box Menu

The "Better for You" menu is a list of healthier items that will help you to keep your fat and calorie intake lower. The menu isn't extensive, but you'll find a few offerings.

  • The Chicken Fajita Pita made with whole grain provides 340 calories, 12 grams of fat, 35 grams of carbohydrate, 23 grams of protein and 1000 milligrams of sodium.
  • A Chicken Teriyaki Bowl provides 690 calories, 6 grams of fat, 134 grams of carbohydrate, 27 grams of protein and 1910 milligrams of sodium.
  • Chiquita Apple Bites provide 380 calories, 0 grams of fat, 8 grams of carbohydrate, 0 grams of protein and 0 milligrams of sodium.
  • A Grilled Chicken Salad provides 372 calories, 9 grams of fat, 13 grams of carbohydrate, 30 grams of protein and 750 milligrams of sodium.
  • A Jr. Jack provides 420 calories, 26 grams of fat, 33 grams of carbohydrate, 14 grams of protein and 560 milligrams of sodium.

Most salads on the Jack in the Box menu provide 500 calories or less, but that calorie count does not include dressing.

If you dress your salad you need to add another 150-250 calories.

Unhealthiest Options on the Jack in the Box Menu

What should you avoid if you are trying to eat healthy at Jack in the Box? Jack's Munchie Meals are likely to derail your diet for days. Each combo snack pack provides many different items for diners who get the munchies late at night (it is only available from 9 p.m. until 5 a.m. each day).

  • The Stacked Grilled Cheese Burger Munchie Meal includes a combination cheeseburger and grilled cheese sandwich with tacos, fries and a drink. It provides 1890 calories, 94 grams of fat, 213 grams of carbohydrate, 56 grams of protein and 3660 milligrams of sodium.
  • The Chick-N-Tater Melt Munchie Meal includes a croissant topped with crispy chicken, bacon, and hash browns smothered in cheese and ranch sauce, with 2 tacos, fries and a drink. It provides 2010 calories, 109 grams of fat, 220 grams of carbohydrate, 44 grams of protein and 3470 milligrams of sodium.

Desserts are also problematic for your diet at Jack in the Box. A large Oreo Cookie Shake provides over 1100 calories and a large strawberry shake will add over 1000 calories to your daily total. Your best bet is to skip the dessert and the large combo meals and select a few diet-friendly items instead. 

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