Chick-fil-A Macros: Complete Nutrition Guide for Every Menu Item

Chick-fil-A has become a favorite among fitness enthusiasts for good reason. With grilled options, protein-packed meals, and surprisingly reasonable macros for fast food, it’s one of the best choices for macro trackers on the go.

This complete guide covers every Chick-fil-A menu item’s macros, the best orders for your goals, and smart customization strategies.

Why Chick-fil-A Works for Macro Tracking

• Grilled options available – Lower calorie, high protein alternatives
• Consistent portions – Standardized cooking process
• Transparent nutrition – Full nutrition info available online
• Protein-focused menu – Chicken-centric options naturally high in protein
• Customizable – Can modify most items

Chick-fil-A Sandwich Macros

Sandwich	Calories	Protein (g)	Carbs (g)	Fat (g)
Chick-fil-A Chicken Sandwich	440	29	40	18
Chick-fil-A Deluxe Sandwich	500	31	42	22
Spicy Chicken Sandwich	450	29	43	18
Spicy Deluxe Sandwich	520	31	45	23
Grilled Chicken Sandwich	320	29	36	6
Grilled Chicken Club	450	38	37	15

Best for cutting: Grilled Chicken Sandwich (320 cal, 29g protein) Best protein-to-calorie ratio: Grilled Chicken Club (38g protein)

Chick-fil-A Nuggets Macros

Nuggets	Calories	Protein (g)	Carbs (g)	Fat (g)
Chick-fil-A Nuggets (8 pc)	260	27	11	12
Chick-fil-A Nuggets (12 pc)	390	41	16	18
Grilled Nuggets (8 pc)	130	25	1	3
Grilled Nuggets (12 pc)	200	38	2	4
Spicy Chick-n-Strips (3 pc)	310	26	13	17
Chick-n-Strips (3 pc)	310	26	13	17

Game changer: Grilled Nuggets (12-piece) give you 38g protein for only 200 calories. That’s one of the best protein-to-calorie ratios in all of fast food.

Chick-fil-A Breakfast Macros

Breakfast Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Egg White Grill	300	26	30	7
Chick-fil-A Chicken Biscuit	450	16	48	21
Spicy Chicken Biscuit	460	16	49	22
Bacon, Egg & Cheese Biscuit	420	15	38	23
Sausage, Egg & Cheese Biscuit	610	18	39	42
Hash Browns	270	2	23	19
Hash Brown Scramble Burrito	700	30	47	42
Hash Brown Scramble Bowl	460	26	22	30
Greek Yogurt Parfait	270	13	43	6

Best breakfast for macros: Egg White Grill (300 cal, 26g protein, 7g fat)

Chick-fil-A Salads Macros

Salad (without dressing)	Calories	Protein (g)	Carbs (g)	Fat (g)
Cobb Salad with Grilled Chicken	430	41	27	20
Cobb Salad with Crispy Chicken	610	38	32	36
Market Salad with Grilled Chicken	340	29	27	14
Market Salad with Crispy Chicken	520	26	32	30
Spicy Southwest Salad with Grilled Chicken	420	35	30	20
Spicy Southwest Salad with Crispy Chicken	600	32	35	36

Watch out: Dressings add 140-350 calories. Always ask for dressing on the side.

Chick-fil-A Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Waffle Potato Fries (Medium)	420	5	45	24
Waffle Potato Fries (Small)	310	4	34	18
Fruit Cup (Medium)	60	1	16	0
Side Salad	160	10	10	9
Mac & Cheese (Medium)	450	16	34	28
Chicken Noodle Soup (Medium)	180	13	20	5
Kale Crunch Side	120	3	13	6

Best low-calorie sides: Fruit Cup (60 cal), Chicken Noodle Soup (180 cal)

Chick-fil-A Sauce Macros

Sauce	Calories	Protein (g)	Carbs (g)	Fat (g)
Chick-fil-A Sauce	140	0	7	13
Polynesian Sauce	110	0	13	6
Honey Mustard Sauce	45	0	10	0
Garden Herb Ranch Sauce	140	1	2	14
Zesty Buffalo Sauce	25	0	1	2
Sriracha Sauce	45	0	10	0
Honey Roasted BBQ Sauce	60	0	15	0

Best low-calorie sauces: Zesty Buffalo (25 cal), Honey Mustard (45 cal), Sriracha (45 cal)

Best Chick-fil-A Orders by Goal

Best High-Protein Chick-fil-A Order

Grilled Nuggets + Grilled Chicken Sandwich Combo

• 12-piece Grilled Nuggets
• Grilled Chicken Sandwich
• Side Salad

Macros: 680 calories | 77g protein | 49g carbs | 13g fat

Best Low-Calorie Chick-fil-A Order (Under 400 Cal)

Grilled Nuggets Meal

• 12-piece Grilled Nuggets
• Fruit Cup
• Zesty Buffalo Sauce

Macros: 285 calories | 39g protein | 19g carbs | 7g fat

Best Keto Chick-fil-A Order

Bunless Grilled Chicken Club

• Grilled Chicken Club (no bun)
• Side Salad (no croutons)
• Zesty Buffalo Sauce

Macros: ~350 calories | 35g protein | 8g carbs | 20g fat

Best Balanced Chick-fil-A Order

Classic Combo Done Right

• Chick-fil-A Chicken Sandwich
• Small Waffle Fries
• Fruit Cup

Macros: 810 calories | 34g protein | 90g carbs | 36g fat

How to Customize Your Chick-fil-A Order

To Maximize Protein:

• Always choose grilled – Same protein, way fewer calories
• Add grilled nuggets as a side instead of fries
• Grilled Chicken Club has the most protein (38g)
• Egg White Grill for breakfast (26g protein)

To Minimize Calories:

• Go grilled – Saves 100+ calories vs. fried
• Skip the bun – Saves ~130 calories
• Choose fruit cup instead of fries (saves 250+ calories)
• Zesty Buffalo sauce – Only 25 calories
• Get salad dressing on the side and use half

To Reduce Carbs:

• Bunless sandwiches – Eliminates ~40g carbs
• Grilled nuggets – Only 2g carbs for 12-piece
• Skip waffle fries – 45g carbs
• Avoid biscuits at breakfast (38-50g carbs each)

To Make It More Filling:

• Add a side salad – Adds volume with minimal calories
• Soup + sandwich combo – Chicken Noodle Soup is only 180 cal
• Double up on grilled nuggets – 400 calories for 76g protein

Chick-fil-A Protein Bowl Hack

Create your own protein bowl by ordering:

• Cobb Salad base (no chicken)
• Add grilled nuggets on top
• Light dressing on the side

This gives you complete control over protein portions and keeps carbs low.

Complete Chick-fil-A Meal Combinations

Meal	Calories	Protein	Carbs	Fat
Grilled Sandwich + Fruit Cup	380	30g	52g	6g
8pc Nuggets + Medium Fries	680	32g	56g	36g
12pc Grilled Nuggets + Side Salad	360	48g	12g	13g
Egg White Grill + Greek Yogurt	570	39g	73g	13g
Cobb Salad (Grilled) + Light Dressing	550	42g	30g	28g
Spicy Sandwich + Fruit Cup	510	30g	59g	18g

Frequently Asked Questions

How many calories are in a Chick-fil-A sandwich?

The original Chick-fil-A Chicken Sandwich has 440 calories with 29g of protein. The Grilled Chicken Sandwich has only 320 calories with the same 29g of protein.

What is the healthiest thing at Chick-fil-A?

The Grilled Nuggets are the healthiest option at Chick-fil-A. A 12-piece serving has just 200 calories and 38 grams of protein. The Egg White Grill (300 cal, 26g protein) is the healthiest breakfast option.

Are Chick-fil-A grilled nuggets good for weight loss?

Yes! Grilled nuggets are one of the best fast food options for weight loss. At just 130 calories for 8 pieces with 25g of protein, they provide excellent satiety without many calories.

How much protein is in Chick-fil-A grilled nuggets?

An 8-piece serving of grilled nuggets has 25g of protein. A 12-piece serving has 38g of protein—one of the best protein-to-calorie ratios in fast food at only 200 calories.

Is Chick-fil-A high in sodium?

Yes, like most fast food, Chick-fil-A is high in sodium. A chicken sandwich contains about 1,400mg of sodium. If you’re watching sodium, the Grilled Market Salad (without dressing) is a better choice at around 650mg.

Can I eat Chick-fil-A on keto?

Yes, but choose carefully. Best keto options include:

• Grilled Nuggets (1g carb per 8-piece)
• Any sandwich without the bun
• Cobb Salad with grilled chicken (no croutons)
• Zesty Buffalo sauce for dipping

What’s the lowest calorie meal at Chick-fil-A?

The lowest calorie meal that’s actually satisfying is the 12-piece Grilled Nuggets with a Fruit Cup—just 260 calories total with nearly 40g of protein.

The Bottom Line

Chick-fil-A is one of the best fast food options for macro tracking. The grilled menu items, especially the grilled nuggets, offer exceptional protein-to-calorie ratios that rival meal prep.

Key takeaways:

• Grilled Nuggets are the MVP (38g protein / 200 calories for 12-piece)
• Grilled Chicken Sandwich saves 120 calories vs. original
• Skip the sauces or choose Zesty Buffalo (25 cal) or Honey Mustard (45 cal)
• Fruit Cup is the best side for cutting (60 calories)
• Egg White Grill is the best breakfast option

Whether you’re bulking, cutting, or maintaining, Chick-fil-A can fit your macros when you order smart.