Hey there, health-conscious foodies! Today I’m diving deep into one of my favorite fast food salad options – the Chick-fil-A Grilled Market Salad with grilled chicken filet without dressing. If you’re trying to eat better while on the go, this might be your go-to meal. But is it really as healthy as it seems? Let’s break down the calories and nutrition facts so you can decide if this salad deserves a spot in your meal rotation!
What Exactly Is In The Chick-fil-A Grilled Market Salad?
Before we talk numbers, let’s look at what you’re actually getting when you order this popular menu item:
- Sliced grilled chicken breast
- Fresh bed of mixed greens
- Crumbled blue cheese
- Mix of red and green apples
- Fresh strawberries
- Blueberries
- Harvest Nut Granola (comes on the side)
- Roasted Almonds (comes on the side)
The salad is prepared fresh daily and comes with the toppings packaged separately so you can customize it to your liking This is great for those of us who might want to skip certain toppings to reduce calories even further!
The Big Question: How Many Calories?
According to the nutritional information from CalorieKing, the Chick-fil-A Grilled Market Salad with Grilled Chicken Filet (without dressing) contains 330 calories
That’s right – just 330 calories for a filling, protein-packed meal that actually tastes good! For those of us watching our calorie intake this is a solid option that won’t blow your daily budget.
Complete Nutritional Breakdown
Let’s get into the nitty-gritty of what makes up those 330 calories:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 14g | 22% |
| Saturated Fat | 3.5g | 18% |
| Trans Fat | 0g | – |
| Cholesterol | 60mg | 20% |
| Sodium | 700mg | 29% |
| Total Carbohydrate | 27g | 9% |
| Dietary Fiber | 5g | 20% |
| Sugars | 13g | – |
| Protein | 28g | – |
*Based on a 2,000 calorie daily diet
Why The Protein Content Matters
One of the things I love most about this salad is the impressive 28 grams of protein! That’s more protein than many other fast food options that have way more calories. Protein helps keep you feeling full longer, which means you’re less likely to reach for unhealthy snacks an hour after eating.
As someone who’s always hungry after eating most “diet” foods, I can tell you this salad actually satisfies my appetite!
The Carb Situation
With just 27g of total carbs and 5g of fiber (giving you 22g net carbs), this is a relatively low-carb option. If you’re following a lower-carb eating plan but not going full keto, this salad could easily fit into your day.
The 13g of sugars come primarily from the fresh fruit toppings, which provide valuable nutrients along with their natural sweetness. These aren’t empty sugar calories like you’d get from a soda or dessert!
Sodium Content – The One Watchout
If there’s one potential concern with this salad, it’s the sodium content. At 700mg, it represents about 29% of the recommended daily sodium intake. This isn’t terrible for a restaurant meal (many fast food items have WAY more), but it’s something to be aware of if you’re watching your sodium intake for health reasons.
How Long Will It Take To Burn Off?
Ever wonder how much exercise it would take to burn off this salad? According to CalorieKing, for a 35-year-old female who is 5’7″ tall and weighs 144 lbs:
- Swimming: 28 minutes
- Jogging: 38 minutes
- Cycling: 51 minutes
- Walking: 92 minutes
Not too bad, right? Most of us could walk for 92 minutes (about 1.5 hours) if needed to burn this off!
Dressing Makes A Big Difference!
I need to emphasize that the 330 calories we’ve been discussing is for the salad WITHOUT dressing. Once you add dressing, the calorie count can increase significantly. Here are some of Chick-fil-A’s dressing options and their calorie counts:
- Zesty Apple Cider Vinaigrette: 230 calories
- Avocado Lime Ranch: 310 calories
- Garden Herb Ranch: 280 calories
- Creamy Salsa: 290 calories
- Light Balsamic Vinaigrette: 80 calories
- Fat-Free Honey Mustard: 90 calories
- Light Italian: 25 calories
If you’re really watching calories, opt for the Light Italian or use just half a packet of your favorite dressing.
Different Variations of the Market Salad
Chick-fil-A offers several protein options for their Market Salad. Here’s how they compare:
- Market Salad (Vegetarian): 210 calories, 11g fat, 7g protein
- Market Salad w/ Grilled Chicken: 250 calories, 10g fat, 27g protein
- Market Salad w/ Grilled Nuggets: 280 calories, 12g fat, 30g protein
- Market Salad w/ Spicy Grilled Chicken: 320 calories, 13g fat, 27g protein
- Market Salad w/ Nuggets: 400 calories, 20g fat, 32g protein
- Market Salad w/ Chick-n-Strips: 450 calories, 23g fat, 34g protein
As you can see, the type of protein you choose can make a BIG difference in the nutrition profile!
How Does This Compare To Other Fast Food Salads?
Let’s be honest – not all “salads” at fast food restaurants are created equal. Some have more calories than a burger! So how does the Chick-fil-A Grilled Market Salad stack up against competitors?
While I don’t have direct comparisons in this article, I can tell you that 330 calories for a filling salad with real protein is MUCH better than many other options out there. Some fast food salads can top 600-800 calories before dressing!
My Personal Experience
I’ve been ordering this salad for years now, and it’s my go-to option when I’m trying to eat healthy but don’t have time to prep food at home. The combination of sweet fruit, savory chicken, and crunchy nuts creates a satisfying meal that doesn’t feel like “diet food.”
One tip I’ve discovered: ask for the grilled chicken to be served warm if you’re eating in-store. The contrast of warm chicken with the cool, crisp salad elevates the whole experience!
Is It Really Worth The Money?
Fast food salads often cost more than burgers or sandwiches, which can feel frustrating when you’re trying to make healthier choices. The Chick-fil-A Market Salad is definitely on the pricier side of their menu, but when I consider the quality ingredients and how satisfied I feel after eating it, I think it’s worth the extra dollars occasionally.
Plus, at 330 calories without dressing, it’s one of the few fast food options I can enjoy without feeling guilty or bloated afterward!
Ways To Make It Even Healthier
Want to reduce the calories or customize the salad to better fit your dietary needs? Here are some suggestions:
- Skip the blue cheese to save some fat calories
- Use half the granola packet to reduce carbs and calories
- Ask for dressing on the side and use just a small amount
- Add extra veggies if available
- Skip the side of waffle fries (I know it’s tempting!)
Bottom Line: Is It A Good Choice?
If you’re looking for a fast food option that’s relatively low in calories, high in protein, and actually contains real, nutritious ingredients, the Chick-fil-A Grilled Market Salad with grilled chicken filet (without dressing) is definitely a solid choice.
At 330 calories, 28g protein, and 5g fiber, it offers a balanced nutritional profile that can fit into most healthy eating plans. Just be mindful of your dressing choice, as that can add significant calories to your meal.
FAQ About Chick-fil-A Grilled Market Salad
Does the calorie count include the granola and nut toppings?
Yes, the 330 calories includes both the Harvest Nut Granola and Roasted Almonds that come with the salad.
Can I order this salad if I’m gluten-sensitive?
You’d need to check with your local Chick-fil-A, but many locations can prepare this salad to accommodate gluten sensitivities.
How many Weight Watchers points is this salad?
While I don’t have the exact WW points calculation, the nutritional profile makes this one of the more WW-friendly fast food options available.
Is this salad available all day?
Yes! Unlike their breakfast items, the Market Salad is typically available from opening until closing time.
Can I customize this salad?
Absolutely! Chick-fil-A is generally very accommodating with customizations. You can ask to add or remove any ingredients according to your preference.
Ultimately, finding healthy options when eating out can be challenging, but the Chick-fil-A Grilled Market Salad with grilled chicken filet without dressing proves that fast food doesn’t have to derail your nutrition goals. At 330 calories with an impressive 28g of protein, it’s a choice you can feel good about when you need a quick meal on the go.
Until next time, happy healthy eating!
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