Healthy ordering guide · official data
Healthiest Chick-fil-A Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at Chick-fil-A by calories, protein and sodium, using Chick-fil-A's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest Chick-fil-A meal with at least 25 g of protein is 8 ct Grilled Nuggets: 130 calories, 25 g of protein and 440 mg of sodium.
It also has the least sodium of any filling Chick-fil-A order of 650 calories or less: 440 mg, 19% of the 2,300 mg daily value.
For the most protein in 500 calories or less, order 12 ct Chick-fil-A® Nuggets: 40 g for 380 calories, with 1,820 mg of sodium.
Build your own Chick-fil-A order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 8 ct Grilled Nuggets · 95g | 130 cal | 25 g protein | 440 mg sodium | 19.2 |
| 2 ct Chick-fil-A Chick-n-Strips® · 91g | 200 cal | 19 g protein | 580 mg sodium | 9.5 |
| 12 ct Grilled Nuggets · 142g | 200 cal | 38 g protein | 660 mg sodium | 19.0 |
| Hash Brown Scramble Bowl w/ No Meat - no hash browns · 137g | 200 cal | 16 g protein | 530 mg sodium | 8.0 |
| 8 ct Chick-fil-A® Nuggets · 113g | 250 cal | 27 g protein | 1,210 mg sodium | 10.8 |
| Hash Brown Scramble Bowl w/ Grilled Filet - no hash browns · 187g | 270 cal | 29 g protein | 960 mg sodium | 10.7 |
| Hash Brown Scramble Bowl w/ Bacon - no hash browns · 158g | 300 cal | 22 g protein | 810 mg sodium | 7.3 |
| Bacon, Egg & Cheese Muffin · 126g | 300 cal | 16 g protein | 780 mg sodium | 5.3 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 12 ct Chick-fil-A® Nuggets · 170g | 380 cal | 40 g protein | 1,820 mg sodium | 10.5 |
| 4 ct Chick-fil-A Chick-n-Strips® · 181g | 410 cal | 39 g protein | 1,150 mg sodium | 9.5 |
| 12 ct Grilled Nuggets · 142g | 200 cal | 38 g protein | 660 mg sodium | 19.0 |
| Grilled Chicken Club w/ American · 230g | 490 cal | 34 g protein | 1,145 mg sodium | 6.9 |
| Hash Brown Scramble Burrito w/ Grilled Filet - no hash brown · 258g | 500 cal | 34 g protein | 1,380 mg sodium | 6.8 |
| Chick-fil-A® Deluxe Sandwich w/ American · 247g | 490 cal | 32 g protein | 1,710 mg sodium | 6.5 |
| Hash Brown Scramble Bowl w/ Spicy Chicken · 251g | 500 cal | 32 g protein | 1,590 mg sodium | 6.4 |
| Hash Brown Scramble Bowl w/ Spicy Chicken - no hash browns · 208g | 350 cal | 31 g protein | 1,340 mg sodium | 8.9 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 8 ct Grilled Nuggets · 95g | 130 cal | 25 g protein | 440 mg sodium19% DV | 19.2 |
| Hash Brown Scramble Bowl w/ No Meat - no hash browns · 137g | 200 cal | 16 g protein | 530 mg sodium23% DV | 8.0 |
| 2 ct Chick-fil-A Chick-n-Strips® · 91g | 200 cal | 19 g protein | 580 mg sodium25% DV | 9.5 |
| 12 ct Grilled Nuggets · 142g | 200 cal | 38 g protein | 660 mg sodium29% DV | 19.0 |
| Grilled Chicken Sandwich · 206g | 390 cal | 28 g protein | 765 mg sodium33% DV | 7.2 |
| Hash Brown Scramble Bowl w/ No Meat · 180g | 350 cal | 17 g protein | 770 mg sodium33% DV | 4.9 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 10 ct Chick-fil-A Chick-n-Strips® · 452g | 1,020 cal | 96 g protein | 2,870 mg sodium | 9.4 |
| 10 ct Chick-fil-A Chick-n-Minis® · 318g | 910 cal | 49 g protein | 2,640 mg sodium | 5.4 |
| Hash Brown Scramble Burrito w/ Spicy Chicken · 322g | 740 cal | 37 g protein | 2,020 mg sodium | 5.0 |
| Hash Brown Scramble Burrito w/ Sausage · 283g | 720 cal | 28 g protein | 1,450 mg sodium | 3.9 |
| Chicken & Waffles Sandwich w/ Spicy Filet · 215g | 710 cal | 31 g protein | 1,860 mg sodium | 4.4 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 10 ct Chick-fil-A Chick-n-Strips® · 452g | 1,020 cal | 96 g protein | 2,870 mg sodium125% DV | 9.4 |
| 10 ct Chick-fil-A Chick-n-Minis® · 318g | 910 cal | 49 g protein | 2,640 mg sodium115% DV | 5.4 |
| Hash Brown Scramble Burrito w/ Spicy Chicken · 322g | 740 cal | 37 g protein | 2,020 mg sodium88% DV | 5.0 |
| Spicy Deluxe Sandwich w/ American · 252g | 510 cal | 31 g protein | 1,980 mg sodium86% DV | 6.1 |
| Spicy Deluxe Sandwich w/ Colby Jack · 259g | 540 cal | 33 g protein | 1,890 mg sodium82% DV | 6.1 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Buddy Fruits® Apple Sauce · 90g | 45 cal | 0 g protein | 0 mg sodium | 0.0 |
| Small Fruit Cup · 107g | 60 cal | 1 g protein | 0 mg sodium | 1.7 |
| Medium Fruit Cup · 125g | 70 cal | 1 g protein | 0 mg sodium | 1.4 |
| Large Fruit Cup · 215g | 120 cal | 1 g protein | 0 mg sodium | 0.8 |
| Kale Crunch Side · 112g | 170 cal | 4 g protein | 250 mg sodium | 2.4 |
| Cup of Chicken Noodle Soup · 252g | 190 cal | 11 g protein | 1,290 mg sodium | 5.8 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter grilled nuggets | 295 cal | 39 g protein | 1,230 mg sodium | 13.2 |
| Market Salad with grilled filet | 630 cal | 28 g protein | 1,370 mg sodium | 4.4 |
| Chicken biscuit breakfast | 730 cal | 22 g protein | 1,950 mg sodium | 3.0 |
| Chicken sandwich and fries | 840 cal | 34 g protein | 1,710 mg sodium | 4.0 |
| 8-count nuggets meal | 980 cal | 32 g protein | 1,665 mg sodium | 3.3 |
| Spicy Deluxe and mac & cheese | 990 cal | 54 g protein | 3,080 mg sodium | 5.5 |
Healthy Chick-fil-A FAQ
What is the healthiest thing to order at Chick-fil-A?
The lightest Chick-fil-A meal with at least 25 g of protein is 8 ct Grilled Nuggets: 130 calories, 25 g of protein and 440 mg of sodium. It also has the least sodium of any filling Chick-fil-A order of 650 calories or less: 440 mg, 19% of the 2,300 mg daily value. For the most protein in 500 calories or less, order 12 ct Chick-fil-A® Nuggets: 40 g for 380 calories, with 1,820 mg of sodium. These picks rank calories, protein and sodium from Chick-fil-A's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Chick-fil-A under 500 calories?
12 ct Chick-fil-A® Nuggets: 40 g of protein for 380 calories, with 1,820 mg of sodium. Close behind: 4 ct Chick-fil-A Chick-n-Strips® (39 g, 410 calories) and 12 ct Grilled Nuggets (38 g, 200 calories).
How can I make my Chick-fil-A order healthier?
Start with a lighter item that still has at least 15 g of protein, such as 8 ct Grilled Nuggets (130 calories, 25 g), 2 ct Chick-fil-A Chick-n-Strips® (200 calories, 19 g), 12 ct Grilled Nuggets (200 calories, 38 g). Go easy on the heaviest: 10 ct Chick-fil-A Chick-n-Strips® has 1,020 calories. Lighter sides like Buddy Fruits® Apple Sauce (45 calories) and Small Fruit Cup (60) keep the total down.
Which Chick-fil-A items are highest in sodium?
Among single main dishes, the saltiest are 10 ct Chick-fil-A Chick-n-Strips® (2,870 mg, 125% of the daily value), 10 ct Chick-fil-A Chick-n-Minis® (2,640 mg, 115% of the daily value), Hash Brown Scramble Burrito w/ Spicy Chicken (2,020 mg, 88% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Chick-fil-A healthy?
It depends on what you order. 49 of the 78 main dishes in our Chick-fil-A calculator are 500 calories or less. The example orders in our calculator run from 295 calories (Lighter grilled nuggets) to 990 calories (Spicy Deluxe and mac & cheese). The lightest filling meal we found is 8 ct Grilled Nuggets at 130 calories.
Your order, your numbers
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About This Guide
Every number comes from Chick-fil-A's own published nutrition information, as used in our Chick-fil-A calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.