Restaurants
Lowest calorie Jack in the Box orders
The lightest mains, sides, sauces and drinks at Jack in the Box, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Jack in the Box nutrition.
Jack in the Box meals, added up
A lighter meal: 490 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side and a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Southwest Salad with Grilled Chicken | 290 | 30 g | 25 g | 9 g |
| Seasoned Curly Fries - Kids | 200 | 2 g | 21 g | 11 g |
| Iced Black Coffee - Regular | 0 | 0 g | 0 g | 0 g |
| Total | 490 | 32 g | 46 g | 20 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Taco - Regular at 170 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Taco - Regular | 170 | 6 g | 16 g | 9 g |
| Chicken Nuggets - 4 Pieces | 190 | 8 g | 10 g | 13 g |
| Meat Lovers Breakfast Burrito without Salsa | 190 | 2 g | 17 g | 13 g |
| Garden Salad with Grilled Chicken | 210 | 25 g | 9 g | 8 g |
| Jack Wrap - Classic Grilled | 270 | 15 g | 25 g | 12 g |
| Jack Wrap - Spicy Grilled | 270 | 15 g | 25 g | 12 g |
| Southwest Salad with Grilled Chicken | 290 | 30 g | 25 g | 9 g |
| Crispy Chicken Strips - 2 Pieces | 310 | 22 g | 21 g | 15 g |
| Hamburger | 330 | 13 g | 30 g | 18 g |
| Tacos - Regular - 2 pieces | 340 | 12 g | 33 g | 19 g |
| Two Tacos | 350 | 12 g | 33 g | 19 g |
| Cheeseburger | 370 | 16 g | 30 g | 21 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Garden Salad with Grilled Chicken gives 25 g of protein for 210 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Garden Salad with Grilled Chicken | 210 | 25 g | 9 g | 8 g |
| Southwest Salad with Grilled Chicken | 290 | 30 g | 25 g | 9 g |
| Crispy Chicken Strips - 2 Pieces | 310 | 22 g | 21 g | 15 g |
| Crispy Chicken Strips - 3 Pieces | 470 | 33 g | 32 g | 23 g |
| Crispy Chicken Strips - 5 Pieces | 780 | 54 g | 53 g | 38 g |
| Garden Salad with Crispy Chicken Strips | 410 | 28 g | 28 g | 21 g |
| Sourdough Grilled Chicken Club | 500 | 33 g | 40 g | 23 g |
| Southwest Salad with Crispy Chicken Strips | 500 | 32 g | 44 g | 22 g |
Lightest breakfast
Breakfast items from 230 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic French Toast Sticks - 3 Pieces | 230 | 4 g | 26 g | 12 g |
| Extreme Sausage Sandwich | 260 | 5 g | 25 g | 14 g |
| Breakfast Jack | 410 | 16 g | 26 g | 25 g |
| Classic French Toast Sticks - 6 Pieces | 460 | 9 g | 52 g | 24 g |
| Ultimate Breakfast Sandwich | 510 | 29 g | 30 g | 30 g |
| Sausage Breakfast Jack | 620 | 21 g | 47 g | 39 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Seasoned Curly Fries - Kids at 200 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seasoned Curly Fries - Kids | 200 | 2 g | 21 g | 11 g |
| Egg Roll - 1 piece | 210 | 7 g | 20 g | 12 g |
| French Fries - Kids | 220 | 2 g | 30 g | 10 g |
| Value French Fries | 220 | 2 g | 30 g | 10 g |
| Seasoned Curly Fries - Small | 280 | 3 g | 30 g | 16 g |
| French Fries - Small | 300 | 3 g | 40 g | 14 g |
Sauces and dressings
Per serving. They range from 0 kcal (Hot Taco Sauce - 1 packet) to 110 kcal (Creamy Avocado Lime Dipping Sauce).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hot Taco Sauce - 1 packet | 0 | 0 g | 0 g | 0 g |
| Franks Red Hot Buffalo Dipping Sauce | 5 | 0 g | 1 g | 0 g |
| Kikkoman Soy Sauce - 1 packet | 5 | 1 g | 0 g | 0 g |
| Secret Sauce - 1 packet | 30 | 0 g | 3 g | 2 g |
| Sweet N'Sour Dipping sauce | 35 | 0 g | 8 g | 0 g |
| BBQ Sauce Dip Cup | 40 | 0 g | 9 g | 0 g |
| Creamy Avocado Lime Dipping Sauce | 110 | 0 g | 1 g | 12 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Caramel Sweet Cream Iced Coffee - Large, is 300 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Iced Black Coffee - Regular | 0 | 0 g | 0 g | 0 g |
| Iced Black Coffee - Large | 5 | 0 g | 0 g | 0 g |
| Red Bull Energy Can | 110 | 0 g | 29 g | 0 g |
| Red Bull The Peach Edition - White Peach | 120 | 0 g | 29 g | 0 g |
| Vanilla Sweet Cream Iced Coffee - Regular | 150 | 4 g | 23 g | 5 g |
| Berry Purple Daze Red Bull Infusion with Red Bull Energy | 160 | 0 g | 41 g | 0 g |
| Mocha Sweet Cream Iced Coffee - Regular | 160 | 3 g | 32 g | 3 g |
| Strawberry Red Daze Red Bull Infusion with Red Bull Energy | 160 | 0 g | 41 g | 0 g |
Jack in the Box calorie traps
- Grande Sausage Burrito without salsa: 1,040 kcal. About 52% of a 2,000 kcal day in one item.
- Grande Sausage Burrito with Salsa: 1,040 kcal. About 52% of a 2,000 kcal day in one item.
- Ultimate Cheeseburger: 840 kcal. About 42% of a 2,000 kcal day in one item.
- Sourdough Breakfast Sandwich: 810 kcal. About 40% of a 2,000 kcal day in one item.
- Supreme Croissant: 790 kcal. About 40% of a 2,000 kcal day in one item.
How to order low calorie at Jack in the Box
- Start with the lightest mains. The Taco - Regular is 170 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Garden Salad with Grilled Chicken has 25 g of protein for 210 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Iced Black Coffee - Regular is 0 kcal; the Caramel Sweet Cream Iced Coffee - Large is 300.
- Choose the sauce on purpose. Sauces and dressings run from 0 to 110 kcal per serving.
- Know the heavy hitters. The Grande Sausage Burrito without salsa is 1,040 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Jack in the Box menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Jack in the Box’s own nutrition information if a number matters to you.
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. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Jack in the Box calorie questions
What is the lowest calorie main at Jack in the Box?
The Taco - Regular, at 170 kcal with 6 g of protein, is the lightest main in the FatSecret database. Next are the Chicken Nuggets - 4 Pieces (190 kcal) and the Meat Lovers Breakfast Burrito without Salsa (190 kcal).
What is the best high-protein, low-calorie order at Jack in the Box?
The Garden Salad with Grilled Chicken: 25 g of protein for 210 kcal. The Southwest Salad with Grilled Chicken is next with 30 g for 290 kcal.
What is the lowest calorie breakfast at Jack in the Box?
The Classic French Toast Sticks - 3 Pieces, at 230 kcal with 4 g of protein.
What is the lowest calorie drink at Jack in the Box?
The Iced Black Coffee - Regular, at 0 kcal. Avoid the Caramel Sweet Cream Iced Coffee - Large if you are counting: it is 300 kcal.
What is the highest calorie item at Jack in the Box?
The Grande Sausage Burrito without salsa, at 1,040 kcal, is the heaviest item in the FatSecret database for Jack in the Box.