Your Nutrition: What To Try (Or Skip) At Chick-Fil-A

Print icon

As a registered dietitian, I am frequently asked which restaurants and food vendors have the healthiest menus. Unfortunately, even menu items that appear to be healthy, such as smoothies and salads, are often full of added sugar and calories.

In a series of columns assessing the nutritional values of  fast-food restaurant menus, “Try It Or Skip It” helps you make the best choices when you don’t have time to prepare meals at home.

Today’s Try It Or Skip It: Chick-fil-A.

Try it

Egg White Grill: 300 calories, 7 grams fat (10 percent of Daily Value, the guide to nutrients in one serving), 3 grams saturated fat (15 percent Daily Value), 970 milligrams sodium (47 percent Daily Value), 1 g fiber, 25 grams protein.

Comment: This breakfast sandwich is packed with lean protein from grilled chicken and egg whites to fuel your morning and is also a good source of calcium and iron. When ordered with a fresh fruit cup (70 calories, 14 grams of sugar) it receives the RD Stamp of Approval for a balanced breakfast.

Grilled Chicken Cool Wrap: 410 cal, 12 g fat (18 percent DV), 4 g saturated fat (20 percent DV), 1290 mg sodium (54 percent DV), 9 g fiber (36 percent DV), 33 g protein.

Comment: Crunchy carrots, crisp lettuce, red cabbage, grilled chicken and avocado lime dressing wrapped in wholesome flaxseed flatbread. This lunch is an excellent source of a protein and fiber that will quash afternoon cravings.

Spicy Southwest Salad: 290 cal, 8 g fat (13 percent DV), 4 g saturated fat (20percent DV), 970 mg sodium (40 percent DV), 8 g fiber (32 percent DV), 29 g protein.

Comment: Romaine lettuce, red cabbage and carrots, topped with grilled chicken breast, cheddar cheese, roasted corn kernels, black beans, tortilla strips, chili-lime pumpkin seeds and your choice of dressing. The Dietitian’s Choice dressings are: creamy salsa dressing, jalapeno salsa dressing or avocado lime dressing. Balance this low-carb meal with a fruit cup (70 calories, 14 g sugar) or a small iced coffee (150 calories, 25 g sugar). These options won’t break your calorie budget and also fall within the American Heart Association added sugar guidelines.

Skip it

Sausage Platter: 810 cal, 54 g fat (83  percent DV), 20 g saturated fat (100 percent DV), 1850 mg sodium (77 percent DV), 2 g fiber (8 percent DV), 28 g protein.

Spicy Deluxe Sandwich: 570 cal, 37 g fat (42 percent DV), 8 g saturated fat (40 percent  DV), 1810 mg sodium (75percent  DV), 4 g fiber (16 percent DV), 36 g protein.

Small Strawberry Milkshake (16 ounces): 610 calories, 23 g fat (35 percent DV), 13 g saturated fat (65 percent DV), 410 mg sodium (17 percent DV), 85 g sugar, 13 g protein.

Brenda Viens is a Community Life Skills Dietitian for Backus Hospital and Thames Valley Council for Community Action. Email her at


What's New


Why People, And Medical Researchers, Need Help with Anger

Anger is the first negative emotion babies can express and research shows that as many people seek treatment for it as depression and anxiety combined. Yet it is not officially classified a mental health disorder which, according to Dr. Ray DiGuiseppe, director of education with the Albert Ellis Institute and...

High Preparedness: Legal or Not, What’s Weed Do to Drivers?

Dr. Godfrey Pearlson Director, Olin Neuropsychiatry Research Center at the Institute of Living Research Director, Institute of Living Hartford HealthCare Behavioral Health Network Whatever the outcome of the current debate on legalizing recreational marijuana in Connecticut, we need to know more about marijuana’s overall effect on the brain and behavior...

Stress and Your Heart

Study: Stress-Related Disorder Heightens Heart Risk

People have a 60 percent increased risk of cardiovascular disease within the first year of being diagnosed with any stress-related disorder, according to a new study in Sweden. The results, published April 10 in the British Medical Journal, used data from the Swedish National Patient Register to compare people diagnosed...

Joint Replacement Surgery

Why a Partial Knee Replacement is Same-Day Surgery

Doctors at the Hartford HealthCare Bone & Joint Institute at Hartford Hospital are using new technology to customize joint replacements, making recovery easier. Here’s more from Dr. Mark Shekhman, a Bone & Joint Institute orthopedic surgeon: Q: At the bone and joint institute you use tools to assess the best route...