Are you craving some delicious Chick-fil-A chicken salad but worried about how it’ll affect your daily calorie intake? Well, I’ve got some good news for ya! As a frequent Chick-fil-A customer (maybe too frequent… my wallet definitely thinks so), I’ve done all the research on their chicken salad options so you don’t have to.
In this comprehensive guide, we’ll dive deep into everything you need to know about the calories in Chick-fil-A chicken salad, including nutritional breakdowns, comparisons with other menu items, and some tips to enjoy these tasty options while keeping your health goals on track.
Quick Answer: How Many Calories Are in Chick-fil-A Chicken Salad?
The classic Chick-fil-A Chicken Salad contains 350 calories per serving, with 24g of fat, 8g of carbs, 1g of fiber, and 26g of protein.
But that’s just the beginning! Chick-fil-A offers several different chicken salad options on their menu with varying calorie counts. Let’s break them all down.
Detailed Nutritional Breakdown of Chick-fil-A Chicken Salad
The standard Chicken Salad side from Chick-fil-A contains
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 350 (1464 kJ) | – |
| Total Fat | 24g | 37% |
| Saturated Fat | 4g | 20% |
| Trans Fat | 0g | – |
| Cholesterol | 120mg | 40% |
| Sodium | 1040mg | 43% |
| Total Carbohydrate | 8g | 3% |
| Dietary Fiber | 1g | 4% |
| Sugars | 5g | – |
| Protein | 26g | – |
*Based on a 2,000 calorie daily diet
Chick-fil-A Salad Menu Options and Their Calories
Chick-fil-A offers several different salad options beyond just their classic chicken salad. Here’s a breakdown of their current salad menu options:
Cobb Salad Variations
- Cobb Salad w/ Nuggets: 830 calories, 60g fat, 31g carbs, 42g protein
- Cobb Salad w/ Grilled Nuggets: 710 calories, 52g fat, 22g carbs, 40g protein
- Cobb Salad w/ Chick-fil-A Chick-n-Strips: 890 calories, 63g fat, 37g carbs, 44g protein
- Cobb Salad w/ Grilled Filet (Cold): 690 calories, 50g fat, 22g carbs, 36g protein
- Cobb Salad w/ Chick-fil-A Filet: 830 calories, 60g fat, 33g carbs, 39g protein
- Cobb Salad w/ Spicy Filet: 860 calories, 62g fat, 37g carbs, 38g protein
- Cobb Salad w/ No Chicken: 580 calories, 49g fat, 21g carbs, 15g protein
Market Salad Variations
- Market Salad w/ Grilled Filet: 550 calories, 31g fat, 42g carbs, 28g protein
- Market Salad w/ Nuggets: 700 calories, 40g fat, 51g carbs, 34g protein
- Market Salad w/ Grilled Nuggets: 570 calories, 32g fat, 41g carbs, 32g protein
- Market Salad w/ Chick-n-Strips: 750 calories, 43g fat, 57g carbs, 36g protein
- Market Salad w/ Chick-fil-A Filet: 690 calories, 41g fat, 53g carbs, 31g protein
- Market Salad w/ Spicy Filet: 720 calories, 42g fat, 56g carbs, 30g protein
- Market Salad w/ No Chicken: 440 calories, 29g fat, 40g carbs, 7g protein
Spicy Southwest Salad Variations
- Spicy Southwest Salad w/ Spicy Grilled Filet: 680 calories, 49g fat, 27g carbs, 33g protein
- Spicy Southwest Salad w/ Grilled Filet: 680 calories, 48g fat, 26g carbs, 35g protein
- Spicy Southwest Salad w/ Nuggets: 800 calories, 56g fat, 35g carbs, 39g protein
- Spicy Southwest Salad w/ Grilled Nuggets: 700 calories, 49g fat, 26g carbs, 39g protein
- Spicy Southwest Salad w/ Chick-n-Strips: 880 calories, 60g fat, 41g carbs, 43g protein
- Spicy Southwest Salad w/ Chick-fil-A Filet: 800 calories, 56g fat, 37g carbs, 36g protein
- Spicy Southwest Salad w/ Spicy Filet: 850 calories, 60g fat, 41g carbs, 37g protein
- Spicy Southwest Salad w/ No Chicken: 570 calories, 47g fat, 25g carbs, 14g protein
How Long Would It Take to Burn Off a Chick-fil-A Chicken Salad?
If you’re wondering how much exercise you’d need to do to burn off those 350 calories from the classic Chicken Salad, here’s a quick reference based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs:
- Swimming: 29 minutes
- Jogging: 40 minutes
- Cycling: 54 minutes
- Walking: 97 minutes
Comparing Chicken Salad to Other Chick-fil-A Options
Let’s see how the classic Chicken Salad stacks up against other popular Chick-fil-A menu items:
| Menu Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Chicken Salad | 350 | 24 | 8 | 26 |
| Chick-fil-A Sandwich | 420 | 18 | 41 | 29 |
| 8ct Nuggets | 250 | 11 | 11 | 27 |
| Waffle Fries (Medium) | 420 | 24 | 45 | 5 |
| Market Salad w/ Grilled Filet | 550 | 31 | 42 | 28 |
| Cobb Salad w/ Nuggets | 830 | 60 | 31 | 42 |
Is Chick-fil-A Chicken Salad Healthy?
So, is the chicken salad at Chick-fil-A actually healthy? Well, it depends on your personal health goals and dietary needs. Here are some pros and cons to consider:
Pros of Chick-fil-A Chicken Salad:
- High Protein Content: With 26g of protein, it can help you feel full longer
- Relatively Low Carbs: Only 8g of carbs makes it suitable for lower-carb diets
- Zero Trans Fat: Contains no artificial trans fats
- Moderate Calories: At 350 calories, it can fit into most calorie-restricted diets
Cons of Chick-fil-A Chicken Salad:
- High Fat Content: 24g of fat (37% of daily value) might be higher than desired for some
- High Sodium: 1040mg of sodium (43% of daily value) is significant
- Low Fiber: Only 1g of fiber means it may not keep you feeling full as long as fiber-rich foods
Tips for Making Healthier Choices at Chick-fil-A
If you’re trying to watch your calorie intake but still want to enjoy Chick-fil-A, here are some tips:
- Opt for grilled options – Grilled chicken has fewer calories than breaded options
- Choose salads with grilled protein – Market Salad with Grilled Filet is one of the more balanced options
- Ask for dressing on the side – This allows you to control how much you use
- Skip the fries – Consider substituting a side salad or fruit cup
- Watch your drink choices – Unsweetened tea or water can save hundreds of calories
- Split your meal – Share with a friend or save half for later
Dressings and Their Impact on Calories
Don’t forget that salad dressings can significantly increase the calorie count of your meal! Here’s how different Chick-fil-A dressings stack up:
| Dressing | Calories | Fat (g) | Carbs (g) | Sugars (g) |
|---|---|---|---|---|
| Avocado Lime Ranch | 310 | 32 | 3 | 2 |
| Creamy Salsa | 290 | 31 | 2 | 1 |
| Garden Herb Ranch | 280 | 29 | 2 | 1 |
| Zesty Apple Cider Vinaigrette | 230 | 19 | 16 | 14 |
| Light Balsamic Vinaigrette | 80 | 4 | 10 | 9 |
| Light Italian | 25 | 1 | 3 | 2 |
| Fat-Free Honey Mustard | 90 | 0 | 22 | 18 |
Allergen Information for Chick-fil-A Chicken Salad
For those with dietary restrictions or allergies, it’s important to note that Chick-fil-A cooks in 100% refined peanut oil. However, according to the FDA, highly refined oils (like their peanut oil) are not considered major food allergens.
Their chicken salad contains
- Milk
- Egg
- Wheat
Products containing milk, egg, soy, wheat, and sesame are all made in Chick-fil-A kitchens, so cross-contamination is possible.
My Personal Experience with Chick-fil-A Salads
I gotta say, as someone who eats at Chick-fil-A more than I probably should admit, their salads are some of my go-to options when I’m trying to be a bit more health-conscious. The Market Salad with Grilled Nuggets is my personal fave – it’s got a nice balance of protein, some healthy fats, and those berries give it a fresh sweetness that really makes it feel like a treat.
I’ve found that asking for the dressing on the side helps me control the calories better. Sometimes I only use half the packet, which saves me a bunch of extra calories without sacrificing flavor.
Frequently Asked Questions About Chick-fil-A Chicken Salad
Is Chick-fil-A chicken salad keto-friendly?
With only 8g of carbs per serving, the classic Chicken Salad can potentially fit into a keto diet, but be sure to count it toward your daily carb limit.
Does Chick-fil-A use mayo in their chicken salad?
Yes, traditional Chick-fil-A Chicken Salad does contain mayonnaise, which contributes to its fat content.
Can I order just the chicken salad without a sandwich or wrap?
Yes, Chick-fil-A offers Chicken Salad as a side item that you can order separately.
How does Chick-fil-A chicken salad compare to homemade?
Homemade chicken salad can vary widely in calories depending on ingredients, but typically homemade versions allow for better control of ingredients like mayo, which can lower the calorie count.
Are there any limited-time chicken salad options at Chick-fil-A?
Chick-fil-A occasionally offers seasonal salads, so check their current menu for any limited-time offerings.
Conclusion: Making Informed Choices
When it comes to enjoying Chick-fil-A while being mindful of calories, knowledge is power. The classic Chicken Salad at 350 calories offers a good protein-to-calorie ratio, but the salad entrées with grilled chicken often provide more volume and nutrients for similar or slightly higher calorie counts.
Remember that no single meal defines your diet. It’s about balance over time and making choices that align with your personal health goals. And sometimes, that might mean enjoying your favorite Chick-fil-A menu item without worry!
What’s your favorite Chick-fil-A salad option? Do you have any tips for making healthier choices at fast food restaurants? I’d love to hear your thoughts and experiences in the comments below!
Note: Nutritional information is based on Chick-fil-A’s published data as of September 2025. Menu items and their nutritional content may change over time.
Chick-fil-A Chicken Salad Sandwich Nutrition Facts
*All percent daily value figures are based on a 2,000 calorie diet.Nutritional information source:
There are 490 calories in a Chicken Salad Sandwich from Chick-fil-A. Most of those calories come from fat (34%) and carbohydrates (44%).
To burn the 490 calories in a Chicken Salad Sandwich, you would have to run for 43 minutes or walk for 70 minutes. — Advertisement. Content continues below — Popular Restaurants
According to our website visitors, its hard to tell if Chicken Salad Sandwich from Chick-fil-A is a healthy option. Our visitors are split on the issue, with 54% of visitors thinking a Chicken Salad Sandwich is healthy and 46% thinking its unhealthy.
Let us know what you think! Review the nutrition facts above and then vote on whether you think a Chicken Salad Sandwich is healthy or not.