Erin is a licensed and registered dietitian who worked as a health educator for many years, covering topics like meal planning, vegetarianism, eating organic, and healthy eating both in-person and in print.
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:
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.
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.
