Most Nutritious Items on the Chick-fil-A Menu

Erin Coleman, R.D., L.D.
Yogurt with granola

Chick-fil-A is perhaps one of the healthiest fast food restaurant chains you'll come across, as numerous nutritious options are available on the menu. Whether you're in the mood for breakfast, lunch, dinner, or snacks, knowing about the healthiest Chick Fil A items will help you achieve or maintain a healthy weight when you're on the go.

1. Greek Yogurt Parfait and a Fruit Cup

You'll be getting a good blend of protein, calcium, fiber, vitamins, and minerals when you choose Chick Fil A's Greek yogurt parfait as a breakfast, lunch, or between-meal snack. This treat contains vanilla Greek yogurt topped with fresh blueberries, strawberries, and harvest nut granola. It provides you with:

  • Calories: 230
  • Protein: 12 grams
  • Carbohydrates: 28 grams
  • Fat: 9 grams
  • Fiber: 2 grams
  • Vitamin A: 2 percent daily value (DV)
  • Vitamin C: 40 percent DV
  • Calcium 15 percent DV
  • Iron: 4 percent DV

This refreshing treat is packed with nutrients and will keep your energy levels high for hours. If you're in the mood for something lower in calories to eat as a side dish, try Chick Fil A's fruit cup (containing just 45 calories, 12 grams of carbs, and no protein or fat).

2. Egg White Grill

If you're seeking another nutritious Chick-fil-A menu item that's packed with protein, the egg white grill may be right up your alley. This sandwich can be eaten any time of day, but it makes a satiating breakfast you won't be sorry you ordered. Ingredients in the egg white grill include egg whites, American cheese, and grilled chicken on a multigrain English muffin. Nutrition content includes:

  • Calories: 300
  • Protein: 25 grams
  • Carbohydrates: 31 grams
  • Fat: 7 grams
  • Fiber: 1 gram
  • Vitamin A: 2 percent DV
  • Vitamin C: 2 percent DV
  • Calcium 10 percent DV
  • Iron: 35 percent DV

The only thing to watch out for when choosing the egg white grill is sodium content (970 milligrams of sodium per sandwich). If you have high blood pressure, you may want to skip this menu item or order it without the cheese to help reduce sodium. One slice of American cheese may contain 350 to 470 milligrams of sodium, so eliminating it can significantly lower the sodium content of your egg white grill.

3. Grilled Chicken Sandwich

A nutritious menu item that'll fill you up without the extra calories is a simple grilled chicken sandwich. It consists of a grilled chicken patty served with lettuce and tomato on a toasted multigrain bun. This Chick-fil-A sandwich is served with honey roasted barbeque sauce (adding it is optional). The nutrition breakdown is:

  • Calories: 310
  • Protein: 29 grams
  • Carbohydrates: 36 grams
  • Fat: 6 grams
  • Fiber: 3 grams
  • Vitamin A: 25 percent DV
  • Vitamin C: 40 percent DV
  • Calcium 10 percent DV
  • Iron: 15 percent DV

4. Grilled Chicken Cool Wrap

If you're tired of sandwiches and salads, try Chick-fil-A's grilled chicken cool wrap consisting of grilled chicken, greens, veggies, and cheese on a flaxseed flour flat bread. It's served with avocado lime ranch dressing or the dressing of your choice. The nutrient breakdown is:

  • Calories: 350
  • Protein: 37 grams
  • Carbohydrates: 29 grams
  • Fat: 14 grams
  • Fiber: 15 grams
  • Vitamin A: 60 percent DV
  • Vitamin C: 35 percent DV
  • Calcium 35 percent DV
  • Iron: 15 percent DV

This sandwich is loaded with protein, fiber, vitamins, and minerals, and will leave you feeling satisfied for hours on end without the extra calories.

5. Grilled Chicken Nuggets

Many fast food restaurants offer breaded chicken nuggets, but Chick-fil-A is one of the few that has a menu option of grilled chicken nuggets. When choosing these grilled nuggets, you'll receive boneless chicken breast that's marinated with seasoning and grilled to perfection. It works well for low-carb dieters. Nutrition facts include:

  • chicken nuggets
    Calories: 140
  • Protein: 25 grams
  • Carbohydrates: 2 grams
  • Fat: 3.5 grams
  • Fiber: 0 grams
  • Vitamin A: 0 percent DV
  • Vitamin C: 10 percent DV
  • Calcium 2 percent DV
  • Iron: 2 percent DV

6. Super Food Side Salad

If you're looking for a nutritious side item to round out your meal at Chick-fil-A, a super food side salad may be right up your alley. It's packed with chopped broccoli, dried cherries, and kale -- plus maple vinaigrette and roasted mixed nuts. The nutrition information includes:

  • Calories: 190
  • Protein: 4 grams
  • Carbohydrates: 25 grams
  • Fat: 9 grams
  • Fiber: 3 grams
  • Vitamin A: 50 percent DV
  • Vitamin C: 110 percent DV
  • Calcium 8 percent DV
  • Iron: 6 percent DV

7. Spicy Southwest Salad

When you're in the mood for something spicy (but healthy) that's loaded with protein and fiber, try Chick-fil-A's spicy southwest salad. Ingredients that make the list include grilled (spicy) chicken breast, greens, veggies, cheese, corn and black beans. It's served with tortilla strips and chili lime pepitas, and salsa or vinaigrette salad dressing. The nutritional breakdown includes:

  • Calories: 450
  • Protein: 34 grams
  • Carbohydrates: 37 grams
  • Fat: 19 grams
  • Fiber: 10 grams
  • Vitamin A: 260 percent DV
  • Vitamin C: 80 percent DV
  • Calcium 15 percent DV
  • Iron: 20 percent DV

This dish is a bit heavy on the sodium (1,070 milligrams) -- so nix the cheese, dressing, and tortilla strips to lower the sodium (and calorie and fat) content of this salad significantly.

8. Grilled Market Salad

When you're in the mood for a refreshing summer treat that's loaded with fiber, protein, vitamins, and minerals, try Chick-fil-A's grilled market salad. Ingredients include grilled chicken strips, greens, veggies, crumbled blue cheese, nuts, granola, strawberries, blueberries, and apples. It's served with vinaigrette dressing. The nutrient breakdown is:

  • Calories: 330
  • Protein: 27 grams
  • Carbohydrates: 26 grams
  • Fat: 14 grams
  • Fiber: 6 grams
  • Vitamin A: 240 percent DV
  • Vitamin C: 70 percent DV
  • Calcium 10 percent DV
  • Iron: 15 percent DV

Choosing Chick-fil-A

Chick-fil-A offers a variety of healthy menu items that are packed with protein, fiber, vitamins, and minerals. The only drawback is many foods on the menu are high in sodium (including grilled chicken). To help lower the sodium content of Chick-fil-A items if you're at risk of high blood pressure, nix the cheeses, dressings, sauces, and bacon when possible.

Most Nutritious Items on the Chick-fil-A Menu