The Shocking Truth About Calories in Zaxby’s Kickin’ Chicken Sandwich (Without Fries or Drink)

Ever been standing in line at Zaxby’s, stomach growling, and wondered just how many calories you’re about to consume? I’ve been there too! Today, we’re diving deep into the nutritional breakdown of one of Zaxby’s most popular menu items – the Kickin’ Chicken Sandwich (without the fries or drink) If you’re counting calories or just curious about what you’re putting in your body, this article is for you!

The Calorie Confusion: 690 or 730?

Looking at different sources, there seems to be some disagreement about the exact calorie count of the Zaxby’s Kickin’ Chicken Sandwich. According to CalorieKing, the sandwich contains 730 calories, while Chef’s Resource lists it at 690 calories.

Why the difference? Well restaurant nutritional information can vary slightly based on

• Portion sizes
• Regional recipe variations
• When the data was last updated

For our discussion, we’ll primarily use the 730 calorie figure from CalorieKing as it appears to be the most current data.

Complete Nutritional Breakdown

Let’s break down exactly what’s in this sandwich:

*Based on a 2,000 calorie daily diet

Wow, that’s a lot to take in! Let me highlight some key points that jump out at me:

1. High Protein Content: With 37g of protein, this sandwich delivers nearly 75% of what an average adult needs daily. That’s pretty impressive!

2. Sodium Alert: At 2790mg of sodium, you’re consuming 116% of your recommended daily intake in just one sandwich. Yikes!

3. Fat Content: 41g of fat represents 63% of your daily value, which is significant for a single food item.

What’s Actually in the Sandwich?

The Kickin’ Chicken Sandwich includes:

• Fried chicken breast
• Lettuce
• Tomatoes
• Mayo
• Served on a toasted bun

The fried chicken and mayo are likely the biggest contributors to the high calorie and fat content.

Burn It Off: Exercise Equivalents

If you’re wondering how much exercise it would take to burn off this sandwich, here’s what CalorieKing suggests:

• Swimming: 61 minutes
• Jogging: 84 minutes
• Cycling: 112 minutes
• Walking: 203 minutes

That’s right – you’d need to walk for over 3 hours to burn off just the sandwich! And remember, that’s without any fries or drink that typically come with a meal.

Pros and Cons of the Kickin’ Chicken Sandwich

Pros:

• High in protein (37g)
• Contains some dietary fiber (3g)
• Convenient and tasty option when on-the-go
• Can fit into a high-calorie diet for those looking to gain weight

Cons:

• Very high in sodium (2790mg)
• High in total fat (41g)
• Contains a significant amount of saturated fat (6g)
• High calorie content may not fit into weight loss plans

Is It Healthy?

Let’s be real – the Zaxby’s Kickin’ Chicken Sandwich isn’t winning any nutrition awards. With 730 calories, high fat, and extremely high sodium, it’s definitely in the “occasional treat” category rather than everyday food.

However, nutrition isn’t always black and white. This sandwich could have a place in your diet if:

1. You’re very physically active and need higher calorie intake
2. You’re looking to gain weight
3. You balance it with lighter, nutrient-dense meals throughout the day
4. You don’t eat it regularly

How to Make It Healthier

If you love this sandwich but want to reduce its calorie impact, try these modifications:

• Ask for light or no mayo (could save 100+ calories)
• Remove part of the bun (open-face style)
• Add extra veggies for more nutrition
• Share half with a friend

Comparison to Other Fast Food Chicken Sandwiches

How does Zaxby’s Kickin’ Chicken Sandwich stack up against the competition? Here’s a quick comparison:

As you can see, the Kickin’ Chicken is on the higher end of the calorie spectrum for similar sandwiches.

Frequently Asked Questions

Is the Zaxby’s Kickin’ Chicken Sandwich good for weight loss?

Not particularly. At 730 calories with high fat content, it would use up a large portion of your daily calorie budget if you’re trying to lose weight.

How much protein is in the sandwich?

The sandwich contains 37g of protein, which is actually quite good and represents a significant portion of your daily protein needs.

What’s the sodium content of the Kickin’ Chicken Sandwich?

The sodium content is very high at 2790mg, which exceeds the recommended daily limit of 2300mg.

Can I eat this sandwich on a low-carb diet?

With 55g of carbohydrates, this sandwich would not fit well into most low-carb diet plans.

How often can I eat this sandwich as part of a healthy diet?

For most people, this should be an occasional treat rather than a regular meal choice. Maybe once every couple of weeks if you’re maintaining weight, and even less frequently if you’re trying to lose weight.

Final Thoughts: Is It Worth It?

I’ve had the Zaxby’s Kickin’ Chicken Sandwich several times, and I gotta admit – it’s pretty darn tasty! The crispy chicken, the sauce, the soft bun… it hits all those comfort food notes.

But is it worth 730 calories? That depends on your personal health goals and overall diet. For me, I treat it as an occasional indulgence and try to balance it with healthier choices the rest of the day.

Remember, no single food is “good” or “bad” – it’s your overall dietary pattern that matters most. If you enjoy this sandwich, maybe save it for those days when you really want a treat and can afford the calorie splurge.

Have you tried the Zaxby’s Kickin’ Chicken Sandwich? What did you think about it? I’d love to hear your thoughts and experiences in the comments below!

Bottom Line

The Zaxby’s Kickin’ Chicken Sandwich without fries or drink contains approximately 730 calories, with significant amounts of fat, sodium, and protein. While it’s not the healthiest fast food option available, its high protein content could make it appropriate in certain dietary contexts. As with most fast food, moderation is key, and balancing it with nutritious choices throughout your day can help mitigate its less desirable nutritional aspects.