Restaurants

Lowest calorie Chick-fil-A orders

By Harun Karahan · Checked September 24, 2026

The lightest entrées, sides, sauces and drinks at Chick-fil-A, and full meals under 500 calories, all from Chick-fil-A’s own nutrition table.

Source: Chick-fil-A Nutrition & Allergens.

Chick-fil-A meals, added up

Grilled nugget plate: 395 kcal

38 g of protein from the nuggets alone.

Item	kcal	Protein	Carbs	Fat	Sodium
12 ct Grilled Nuggets	200	38 g	2 g	4.5 g	660 mg
Kale Crunch Side	170	4 g	13 g	12 g	250 mg
Zesty Buffalo Sauce	25	0 g	1 g	2.5 g	570 mg
Medium Freshly-Brewed Unsweetened Iced Tea	0	0 g	0 g	0 g	0 mg
Total	395	42 g	16 g	19 g	1,480 mg

Soup and nuggets: 390 kcal

Filling and light, but the soup brings most of the sodium.

Item	kcal	Protein	Carbs	Fat	Sodium
8 ct Grilled Nuggets	130	25 g	1 g	3 g	440 mg
Cup of Chicken Noodle Soup	190	11 g	27 g	4.5 g	1,290 mg
Medium Fruit Cup	70	1 g	16 g	0 g	0 mg
Total	390	37 g	44 g	7.5 g	1,730 mg

Grilled sandwich meal: 495 kcal

A full sandwich meal just under 500 kcal.

Item	kcal	Protein	Carbs	Fat	Sodium
Grilled Chicken Sandwich	390	28 g	45 g	11 g	765 mg
Medium Fruit Cup	70	1 g	16 g	0 g	0 mg
Medium Sunjoy® (1/2 Unsweet Tea, 1/2 Diet Lemonade)	35	0 g	10 g	0 g	5 mg
Total	495	29 g	71 g	11 g	770 mg

Light breakfast: 340 kcal

Ask for the scramble bowl without hash browns.

Item	kcal	Protein	Carbs	Fat	Sodium
Hash Brown Scramble Bowl w/ Grilled Filet - no hash browns	270	29 g	2 g	16 g	960 mg
Medium Fruit Cup	70	1 g	16 g	0 g	0 mg
Medium Freshly-Brewed Unsweetened Iced Tea	0	0 g	0 g	0 g	0 mg
Total	340	30 g	18 g	16 g	960 mg

For comparison: the usual combo: 1,310 kcal

Sides, drink and sauce add more calories than the sandwich.

Item	kcal	Protein	Carbs	Fat	Sodium
Chick-fil-A® Deluxe Sandwich w/ American	490	32 g	43 g	22 g	1,700 mg
Medium Chick-fil-A Waffle Potato Fries®	420	5 g	45 g	24 g	240 mg
Medium Chick-fil-A® Lemonade	260	0 g	66 g	0 g	0 mg
Chick-fil-A® Sauce	140	0 g	6 g	13 g	170 mg
Total	1,310	37 g	160 g	59 g	2,110 mg

Lightest entrées and soups

Sorted from lightest. Grilled chicken is the clear winner: the same 8 nuggets are 130 kcal grilled and 250 kcal breaded.

Item	kcal	Protein	Carbs	Fat	Sodium
8 ct Grilled Nuggets	130	25 g	1 g	3 g	440 mg
12 ct Grilled Nuggets	200	38 g	2 g	4.5 g	660 mg
2 ct Chick-fil-A Chick-n-Strips®	200	19 g	11 g	9 g	580 mg
8 ct Chick-fil-A® Nuggets	250	27 g	11 g	11 g	1,210 mg
Chicken Tortilla Soup	280	24 g	31 g	7 g	1,060 mg
3 ct Chick-fil-A Chick-n-Strips®	310	29 g	16 g	14 g	870 mg
Bowl of Chicken Noodle Soup	320	20 g	42 g	8 g	2,280 mg
Grilled Chicken Sandwich	390	28 g	45 g	11 g	765 mg
Chick-fil-A® Chicken Sandwich	420	29 g	41 g	18 g	1,460 mg
Chick-fil-A® Deluxe Sandwich w/ No Cheese	430	29 g	43 g	18 g	1,470 mg
Grilled Chicken Club w/ No Cheese	440	31 g	45 g	15 g	905 mg
Spicy Chicken Sandwich	450	28 g	45 g	19 g	1,730 mg

Salads (dressing included)

Chick-fil-A’s salad figures include toppings and dressing, which is why every salad with chicken is over 500 kcal. The dressing is the lever: the Market Salad comes with Zesty Apple Cider Vinaigrette (230 kcal), and Light Italian is 25 kcal.

Item	kcal	Protein	Carbs	Fat	Sodium
Market Salad w/ Spicy Grilled Filet (Cold)	540	26 g	42 g	31 g	1,360 mg
Market Salad w/ Grilled Filet (Warm)	550	28 g	42 g	31 g	1,010 mg
Cobb Salad w/ Grilled Filet (Warm)	600	35 g	16 g	44 g	1,260 mg
Spicy Southwest Salad w/ Grilled Filet (Warm)	680	35 g	26 g	48 g	1,220 mg

Dressings

One packet each. Light Italian (25 kcal) and Light Balsamic Vinaigrette (80 kcal) are the lightest; the creamy dressings are 280–310 kcal.

Item	kcal	Protein	Carbs	Fat	Sodium
Light Italian Dressing	25	0 g	3 g	1 g	470 mg
Light Balsamic Vinaigrette Dressing	80	0 g	10 g	4 g	360 mg
Fat-Free Honey Mustard Dressing	90	0 g	22 g	0 g	330 mg
Zesty Apple Cider Vinaigrette Dressing	230	0 g	16 g	19 g	450 mg
Garden Herb Ranch Dressing	280	1 g	2 g	29 g	440 mg
Creamy Salsa Dressing	290	1 g	2 g	31 g	630 mg
Avocado Lime Ranch Dressing	310	1 g	3 g	32 g	520 mg

Sides

Swap the side before you swap the main. A medium fruit cup instead of medium waffle fries saves 350 kcal.

Item	kcal	Protein	Carbs	Fat	Sodium
Buddy Fruits® Apple Sauce	45	0 g	12 g	0 g	0 mg
Medium Fruit Cup	70	1 g	16 g	0 g	0 mg
Kale Crunch Side	170	4 g	13 g	12 g	250 mg
Cup of Chicken Noodle Soup	190	11 g	27 g	4.5 g	1,290 mg
Small Mac & Cheese	270	12 g	17 g	17 g	710 mg
Small Chick-fil-A Waffle Potato Fries®	320	4 g	35 g	19 g	190 mg
Medium Chick-fil-A Waffle Potato Fries®	420	5 g	45 g	24 g	240 mg

Dipping sauces

Per packet. Zesty Buffalo is the lightest; Chick-fil-A Sauce has more calories than 8 grilled nuggets.

Item	kcal	Carbs	Fat	Sodium
Zesty Buffalo Sauce	25	1 g	2.5 g	570 mg
Sweet & Spicy Sriracha Sauce	45	11 g	0 g	380 mg
Barbeque Sauce	45	11 g	0 g	200 mg
Honey Mustard Sauce	50	11 g	0 g	160 mg
Honey Roasted BBQ Sauce	60	3 g	5 g	75 mg
Garden Herb Ranch Sauce	100	1 g	11 g	170 mg
Polynesian Sauce	110	14 g	6 g	210 mg
Chick-fil-A® Sauce	140	6 g	13 g	170 mg

Breakfast

The scramble bowl with grilled filet and no hash browns, and the Egg White Grill, both give you 27 g of protein or more for 300 kcal or less.

Item	kcal	Protein	Carbs	Fat	Sodium
Hash Brown Scramble Bowl w/ No Meat - no hash browns	200	16 g	3 g	14 g	530 mg
English Muffin	200	5 g	43 g	1 g	190 mg
Hash Brown Scramble Bowl w/ Grilled Filet - no hash browns	270	29 g	2 g	16 g	960 mg
Egg White Grill	300	27 g	29 g	8 g	990 mg
Bacon, Egg & Cheese Muffin	300	16 g	28 g	13 g	780 mg
Chick-fil-A® Chicken Biscuit	460	19 g	45 g	23 g	1,510 mg

Drinks

Medium sizes. Half-and-half Sunjoy with unsweet tea and diet lemonade keeps the lemonade taste for 35 kcal.

Item	kcal	Carbs	Sodium
DASANI® Bottled Water	0	0 g	0 mg
Medium Freshly-Brewed Unsweetened Iced Tea	0	0 g	0 mg
Medium Sunjoy® (1/2 Unsweet Tea, 1/2 Diet Lemonade)	35	10 g	5 mg
Medium Chick-fil-A® Diet Lemonade	60	15 g	10 mg
Medium Freshly-Brewed Sweetened Iced Tea	120	31 g	0 mg
Medium Chick-fil-A® Lemonade	260	66 g	0 mg

Chick-fil-A calorie traps

Chick-fil-A Cool Wrap®: 660 kcal. Sounds light, but it has more calories than the 12 ct Grilled Nuggets plus a Kale Crunch Side (370 kcal).
Side Salad: 470 kcal. With its dressing and toppings, the side salad has more calories than the Grilled Chicken Sandwich (390 kcal).
Cobb Salad w/ Nuggets: 830 kcal. The heaviest way to order a salad here. The same Cobb with a warm grilled filet is 600 kcal.
Large Chick-fil-A Waffle Potato Fries®: 600 kcal. More than a Grilled Chicken Sandwich on its own.
Chick-fil-A® Sauce: 140 kcal. One packet. Two packets add 280 kcal to any meal.
Medium Chick-fil-A® Lemonade: 260 kcal. The Diet Lemonade in the same size is 60 kcal.

How to order low calorie at Chick-fil-A

Order grilled. Grilled Nuggets, the Grilled Chicken Sandwich and the grilled filets on the salads are the lightest proteins on the menu. The 12 ct Grilled Nuggets give you 38 g of protein for 200 kcal.
Pick your sauce on purpose. Sauces run from 25 kcal (Zesty Buffalo) to 140 kcal (Chick-fil-A Sauce) per packet. If you want the signature sauce, one packet on 8 grilled nuggets is still only 270 kcal.
Skip the cheese. Leaving the American cheese off the Deluxe Sandwich saves 60 kcal (490 to 430).
Choose the salad dressing, not just the salad. Salad figures include dressing. Swapping a full-fat dressing for Light Italian is the biggest single cut you can make to a salad.
Watch the sodium. Several light items are salty. The bowl of Chicken Noodle Soup has 2,280 mg of sodium, close to the 2,300 mg Daily Value the FDA uses on food labels.

How much should your meal be?

With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. Your own target depends on your size, age and activity: the calorie deficit calculator works it out, and the protein calculator shows how much protein to aim for.

Chick-fil-A calorie questions

What is the lowest calorie meal at Chick-fil-A?

The 8 ct Grilled Nuggets are 130 kcal with 25 g of protein, the lightest entrée on the menu. As a full meal, 8 ct Grilled Nuggets with a cup of Chicken Noodle Soup and a medium Fruit Cup is 390 kcal.

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

They are the best protein per calorie at Chick-fil-A: 12 ct Grilled Nuggets are 200 kcal with 38 g of protein and 2 g of carbs. Pair them with a low-calorie sauce such as Zesty Buffalo (25 kcal).

Which Chick-fil-A sauce has the fewest calories?

Zesty Buffalo Sauce, at 25 kcal per packet. Sweet & Spicy Sriracha and Barbeque are 45 kcal each. Chick-fil-A Sauce is the heaviest at 140 kcal.

Are Chick-fil-A salads low calorie?

Not as served. Chick-fil-A’s salad figures include dressing, and the lightest salad with chicken is 540 kcal. Choosing Light Italian (25 kcal) instead of a full-fat dressing makes the biggest difference.

What is the lowest calorie breakfast at Chick-fil-A?

The Hash Brown Scramble Bowl without hash browns: 200 kcal with no meat, or 270 kcal and 29 g of protein with a grilled filet. The Egg White Grill is 300 kcal with 27 g of protein.