Chick-fil-A Macro Calculator

Track macronutrients (protein, carbs, fats) in your Chick-fil-A meals for fitness and bodybuilding goals with grilled vs fried macro comparisons

Menu last updated: November 2nd, 2025

Build Your Chick-fil-A Meal

Breakfast

NameCaloriesAdd
Chick-fil-A® Chicken Biscuit
153 oz
460
Spicy Chicken Biscuit
153 oz
450
Chick-fil-A Chick-n-Minis®
127 oz
360
Egg White Grill
172 oz
300
Hash Brown Scramble Burrito
304 oz
700
Hash Brown Scramble Bowl
233 oz
470
Chicken, Egg & Cheese Biscuit
211 oz
550
Bacon, Egg & Cheese Biscuit
145 oz
420
Sausage, Egg & Cheese Biscuit
192 oz
620
Chicken, Egg & Cheese Muffin
187 oz
410
Bacon, Egg & Cheese Muffin
126 oz
300
Sausage, Egg & Cheese Muffin
173 oz
490
Hash Browns
77 oz
270
Berry Parfait
206 oz
270
Fruit Cup
125 oz
70
Breakfast Breads
81 oz
290

Entrées

NameCaloriesAdd
Pretzel Cheddar Club Sandwich w/ Chick-fil-A® Filet
283 oz
690
Pretzel Cheddar Club Sandwich w/ Spicy Filet
288 oz
720
Pretzel Cheddar Club Sandwich w/ Grilled Filet
252 oz
550
Chick-fil-A® Chicken Sandwich
183 oz
420
Chick-fil-A® Deluxe Sandwich
247 oz
490
Spicy Chicken Sandwich
188 oz
450
Spicy Deluxe Sandwich
259 oz
540
Grilled Chicken Sandwich
206 oz
390
Chick-fil-A® Grilled Chicken Club Sandwich
237 oz
520
Chick-fil-A® Nuggets
113 oz
250
Grilled Nuggets
95 oz
130
Chick-fil-A Chick-n-Strips®
136 oz
310
Chick-fil-A Cool Wrap®
231 oz
660
Hot Brown
354 oz
740

Salads

NameCaloriesAdd
Cobb Salad
411 oz
830
Spicy Southwest Salad
424 oz
680
Market Salad
326 oz
550

Sides

NameCaloriesAdd
Chick-fil-A Waffle Potato Fries®
125 oz
420
Fruit Cup
125 oz
70
Side Salad
166 oz
470
Mac & Cheese
227 oz
450
Chicken Noodle Soup
233 oz
170
Kale Crunch Side
112 oz
170
Berry Parfait
206 oz
270
Original Flavor Waffle Potato Chips
43 oz
220
Buddy Fruits® Apple Sauce
90 oz
45

Kid's Meals (nutrition per entrée only)

NameCaloriesAdd
5 Ct Nuggets Kid's Meal
71 oz
160
2 Ct Chick-n-Strips® Kid's Meal
91 oz
200
5 Ct Grilled Nuggets Kid's Meal
59 oz
80

Treats

NameCaloriesAdd
Cherry Berry Frosted Lemonade
376 oz
370
Frosted Lemonade
383 oz
350
Frosted Coffee
374 oz
260
Chocolate Chunk Cookie
78 oz
370
Chocolate Fudge Brownie
85 oz
370
Cookies & Cream Milkshake
409 oz
630
Chocolate Milkshake
409 oz
600
Strawberry Milkshake
409 oz
560
Vanilla Milkshake
409 oz
580
Chick-fil-A® Icedream® Cone
135 oz
180
Chick-fil-A® Icedream® Cup
122 oz
140

Drinks

NameCaloriesAdd
Cherry Berry & Sprite®
683 oz
200
Cherry Berry Beverages
655 oz
230
Freshly-Brewed Iced Tea Sweetened
604 oz
120
Freshly-Brewed Iced Tea Unsweetened
604 oz
0
Chick-fil-A® Lemonade
612 oz
260
Chick-fil-A® Diet Lemonade
612 oz
60
Sunjoy® (1/2 Sweet Tea, 1/2 Lemonade)
641 oz
240
Sunjoy® (1/2 Sweet Tea, 1/2 Diet Lemonade)
641 oz
110
Sunjoy® (1/2 Unsweet Tea, 1/2 Lemonade)
641 oz
160
Sunjoy® (1/2 Unsweet Tea, 1/2 Diet Lemonade)
641 oz
35
CranLime Lemonade
641 oz
250
Iced Coffee
661 oz
200
Coca-Cola®
584 oz
170
Dr Pepper®
584 oz
170
Red Flash
584 oz
180
DASANI® Bottled Water
479 oz
0
Honest Kids® Apple Juice
170 oz
35
Simply Orange®
326 oz
160
1% Chocolate Milk
198 oz
140
1% Milk
213 oz
90
Coffee
340 oz
0
Seasonal Gallon Beverages
3941 oz
2080
Gallon Beverages
3884 oz
2190
Ice Products
298 oz
0
Peach Tea Beverages
654 oz
160

Dipping Sauces

NameCaloriesAdd
Barbeque Sauce
28 oz
45
Chick-fil-A® Sauce
28 oz
140
Garden Herb Ranch Sauce
21 oz
100
Honey Mustard Sauce
28 oz
50
Polynesian Sauce
28 oz
110
Sweet & Spicy Sriracha Sauce
28 oz
45
Zesty Buffalo Sauce
21 oz
25
Honey Roasted BBQ Sauce
12 oz
60

Dressings

NameCaloriesAdd
Avocado Lime Ranch Dressing
57 oz
310
Creamy Salsa Dressing
57 oz
290
Fat-Free Honey Mustard Dressing
57 oz
90
Garden Herb Ranch Dressing
57 oz
280
Light Balsamic Vinaigrette Dressing
57 oz
80
Light Italian Dressing
57 oz
25
Zesty Apple Cider Vinaigrette Dressing
56 oz
230

Buns

NameCaloriesAdd
Gluten Free Bun
79 oz
180
Buttery White Bun
60 oz
180
Multigrain Brioche Bun
71 oz
210
White Bun (Unbuttered)
54 oz
150

Proteins

NameCaloriesAdd
Grilled Breakfast Filet
50 oz
60
Bacon
10 oz
50
Chick-fil-A® Breakfast Filet
71 oz
160
Sausage
57 oz
240
Spicy Breakfast Filet
71 oz
150
Grilled Filet
84 oz
110
Spicy Filet
120 oz
280
Chick-fil-A® Filet
115 oz
250

Salad Toppings

NameCaloriesAdd
Blue Cheese Crumbles
9 oz
30
Chili Lime Pepitas
14 oz
80
Crispy Bell Peppers
14 oz
80
Harvest Nut Granola
14 oz
70
Roasted Nut Blend
10 oz
70
Seasoned Tortilla Strips
14 oz
70

Sandwich Toppings

NameCaloriesAdd
Bacon
10 oz
50
Lettuce
20 oz
5
Tomato
30 oz
5
American Cheese
14 oz
50
Colby Jack Cheese
21 oz
80
Pepper Jack Cheese
21 oz
80

Soup Toppings

NameCaloriesAdd
Saltines
12 oz
50

Trays

NameCaloriesAdd
Grilled Chicken Bundle (per sandwich)
234 oz
460
Pretzel Cheddar Club Grilled Bundle (per bundle)
262 oz
500
Hot Chick-fil-A® Nugget Trays
14 oz
30
Chilled Chick-fil-A® Nugget Trays
14 oz
30
Hot Chick-n-Strips® Trays
47 oz
110
Chilled Chick-n-Strips® Trays
47 oz
110
Chilled Grilled Chicken Sub Sandwich Tray
115 oz
220
Spicy Chilled Grilled Chicken Sub Sandwich Tray
115 oz
220
Chick-fil-A® Cool Wrap Trays
116 oz
170
Southwest Veggie Wrap Trays
128 oz
170
Spicy Cool Wrap® Trays
116 oz
170
Fruit Tray
1446 oz
780
Mac & Cheese Tray
2482 oz
4930
Garden Salad Tray
595 oz
310
Kale Crunch Side Tray
610 oz
1160
Chocolate Chunk Cookie Tray
78 oz
370
Chocolate Fudge Brownie Tray
43 oz
190
Cookie & Brownie Tray
60 oz
280

Catering Entrées

NameCaloriesAdd
Chick-fil-A® Chicken Sandwich
183 oz
420
Spicy Chicken Sandwich
188 oz
450
Chick-fil-A® Nuggets
113 oz
250
Chilled Grilled Chicken Sub Sandwich
230 oz
500
Spicy Chilled Grilled Chicken Sub Sandwich
230 oz
500

Catering Drinks

NameCaloriesAdd
Seasonal Gallon Beverages
3941 oz
2080
Gallon Freshly-Brewed Iced Tea Sweetened
3996 oz
1510
Gallon Freshly-Brewed Iced Tea Unsweetened
3808 oz
0
Gallon Chick-fil-A® Iced Tea (1/2 Sweet Tea, 1/2 Unsweet Tea)
3904 oz
790
Gallon Chick-fil-A® Lemonade
3884 oz
2190
Gallon Chick-fil-A® Diet Lemonade
3716 oz
460
Gallon Chick-fil-A® Lemonade (1/2 Lemonade, 1/2 Diet Lemonade)
3989 oz
1390
Gallon Sunjoy® (1/2 Sweet Tea, 1/2 Lemonade)
4176 oz
1970
Gallon Sunjoy® (1/2 Sweet Tea, 1/2 Diet Lemonade)
3997 oz
1030
Gallon Sunjoy® (1/2 Unsweet Tea, 1/2 Lemonade)
3898 oz
1170
Gallon Sunjoy® (1/2 Unsweet Tea, 1/2 Diet Lemonade)
3719 oz
240
DASANI® Bottled Water
479 oz
0
Simply Orange®
326 oz
160
Bottled Sweet Tea
506 oz
190
Bottled Unsweet Tea
486 oz
30
Bottled Lemonade
520 oz
280
Bottled Diet Lemonade
492 oz
60
Honest Kids® Apple Juice
170 oz
35
1% Milk
213 oz
90
1% Chocolate Milk
198 oz
140
Bag of Ice
28 oz
0
Ice Scoop
0 oz
0
Ice Bucket and Scoop
0 oz
0
Catering Coffee
2722 oz
0

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About the Chick-fil-A Macro Calculator

Learn more about the calculator and its creator

Jonas

Jonas

I have been passionate about nutrition and healthy eating for over 8 years and I built this calculator to help people like you and me make better food choices.

Chick-fil-A Macro Calculator - Track Your Macronutrients

Our Chick-fil-A Macro Calculator helps you track and optimize your macronutrient intake from Chick-fil-A menu items. Known for high-quality chicken and fresh ingredients, Chick-fil-A offers excellent options for macro-conscious diners pursuing fitness, bodybuilding, or health goals.

Chick-fil-A's Macro Advantages

  • High-Quality Protein: Chicken breast is a complete protein source
  • Grilled Options: Lower fat preparation methods available
  • Fresh Ingredients: Better nutrient retention and absorption
  • Customization: Easy to modify orders for specific macro goals

Chick-fil-A Macro Breakdown by Category

High Protein Options

  • Grilled Chicken Sandwich: 34g protein with lower fat content
  • Grilled Chicken Club: Higher protein with added bacon
  • Cobb Salad with Grilled Chicken: 40g protein with balanced fats
  • 12-count Grilled Nuggets: 25g protein, very low carbs
  • Market Salad with Grilled Chicken: 28g protein with natural sugars

Lower Carb Options

  • 8-count Grilled Nuggets: Only 1g carbs, 25g protein
  • Side Salad: Minimal carbs, adds fiber and nutrients
  • Grilled Chicken (no bun): Eliminates 30+ grams of carbs
  • Fruit Cup: 16g natural carbs with fiber and vitamins

Higher Carb Options

  • Waffle Potato Fries (Large): 58g carbs with 7g fiber
  • Chicken Sandwich: 40g carbs from bun and breading
  • Mac & Cheese: 28g carbs, kid-friendly option
  • Chocolate Milkshake: 85g carbs, mostly from sugar

Macro-Optimized Chick-fil-A Meals

High Protein, Moderate Carb Meal

  • Grilled Chicken Sandwich (34g protein, 36g carbs, 6g fat)
  • 8-count Grilled Nuggets (25g protein, 1g carbs, 3g fat)
  • Fruit Cup (1g protein, 16g carbs, 0g fat)
  • Total: 60g protein, 53g carbs, 9g fat

Low Carb, High Protein Option

  • Cobb Salad with Grilled Chicken (40g protein, 28g carbs, 30g fat)
  • 8-count Grilled Nuggets (25g protein, 1g carbs, 3g fat)
  • Diet Lemonade (0g protein, 14g carbs, 0g fat)
  • Total: 65g protein, 43g carbs, 33g fat

Balanced Macro Meal

  • Spicy Chicken Sandwich (28g protein, 41g carbs, 19g fat)
  • Medium Waffle Fries (4g protein, 43g carbs, 17g fat)
  • Unsweetened Tea (0g protein, 0g carbs, 0g fat)
  • Total: 32g protein, 84g carbs, 36g fat

Macro Strategies by Fitness Goal

Lean Muscle Building

  • Protein Target: 30-35% of calories
  • Strategy: Multiple grilled chicken items
  • Example: Grilled sandwich + 12-count nuggets + fruit
  • Benefits: High protein without excess calories

Fat Loss Phase

  • Protein Target: 35-40% of calories
  • Strategy: Grilled options, salads, eliminate sauces
  • Example: Market salad + grilled nuggets + unsweetened tea
  • Benefits: High satiety, lower calories

Performance/Endurance

  • Carb Target: 45-55% of calories
  • Strategy: Include fries and fruit for quick energy
  • Example: Chicken sandwich + large fries + lemonade
  • Benefits: Sustained energy for training

Grilled vs. Fried: Macro Comparison

Chicken Sandwich Comparison

  • Original Chicken Sandwich: 28g protein, 40g carbs, 18g fat
  • Grilled Chicken Sandwich: 34g protein, 36g carbs, 6g fat
  • Difference: +6g protein, -4g carbs, -12g fat (saves ~140 calories)

Nuggets Comparison (8-count)

  • Regular Nuggets: 27g protein, 11g carbs, 11g fat
  • Grilled Nuggets: 25g protein, 1g carbs, 3g fat
  • Difference: -2g protein, -10g carbs, -8g fat (saves ~120 calories)

Salad Strategy for Macro Goals

Cobb Salad (Best for Higher Fat Macros)

  • 40g protein from chicken, bacon, eggs, cheese
  • 30g fat from natural sources
  • Moderate carbs with high fiber
  • Perfect for ketogenic or higher fat approaches

Market Salad (Best for Natural Carbs)

  • 28g protein from grilled chicken
  • Natural sugars from fruit and nuts
  • 20g carbs with beneficial micronutrients
  • Ideal for pre-workout or recovery meals

Timing Your Chick-fil-A Macros

Pre-Workout (1-2 hours before)

  • Grilled chicken sandwich (easily digestible protein + carbs)
  • Fruit cup (quick energy from natural sugars)
  • Avoid: High-fat items that slow digestion

Post-Workout (within 30-60 minutes)

  • 12-count grilled nuggets (high protein for recovery)
  • Medium waffle fries (carbs for glycogen replenishment)
  • Lemonade (quick carbs and electrolytes)

Evening/Rest Day

  • Cobb salad (balanced macros, lower carbs)
  • Focus on protein and healthy fats
  • Minimize simple carbs before bed

Sauce and Dressing Macro Impact

  • Chick-fil-A Sauce: High fat, moderate carbs
  • Polynesian Sauce: Higher carbs from sugar
  • Honey Mustard: Moderate carbs and fat
  • Buffalo Sauce: Minimal macro impact
  • Ranch Dressing: High fat, minimal carbs

Beverage Choices for Macro Goals

Zero/Low Macro Options

  • Unsweetened Tea: 0 calories
  • Diet Lemonade: 50 calories, 14g carbs
  • Water: 0 calories

Higher Carb Options

  • Regular Lemonade: 220 calories, 55g carbs
  • Frosted Lemonade: 330 calories, 84g carbs
  • Chocolate Milkshake: 590 calories, 85g carbs

Macro Tracking Best Practices at Chick-fil-A

  1. Know Your Modifications: Remove bun, add extra chicken, etc.
  2. Track Sauces: Small packets add up over time
  3. Use Grilled Options: More predictable macro content
  4. Consider Fiber: Subtract fiber from total carbs if following net carbs
  5. Plan for Sodium: Higher sodium may affect scale weight temporarily

Flexible Dieting Integration

  • 80/20 Rule: 80% whole foods, 20% flexible choices like Chick-fil-A
  • Daily Balance: Fit Chick-fil-A into your total daily macro targets
  • Weekly Perspective: One higher-carb meal won't derail weekly progress
  • Social Benefits: Enjoy meals with friends while staying on track

Note: This calculator helps optimize your macro intake from Chick-fil-A. For personalized macro targets or medical dietary needs, consult with a registered dietitian or healthcare professional.

Advanced Macro Tracking

Detailed macronutrient analysis for fitness and bodybuilding goals

Grilled vs Fried Analysis

Compare macro profiles of grilled and fried chicken options

High Protein Focus

Maximize protein intake with Chick-fil-A's quality chicken

Lean Cutting Options

Low-calorie, high-protein meals for fat loss phases

Salad Macro Optimization

Build macro-friendly salads with perfect protein ratios

Pre/Post Workout Timing

Time your Chick-fil-A meals around training for optimal results

How Chick-fil-A Macro Tracking Works

Leverage high-quality chicken for your specific macro targets

Choose Protein Source

Select grilled or fried options based on your macro needs

Optimize Ratios

Build meals that hit your protein, carb, and fat targets

Track Macros

Monitor precise macro intake for bodybuilding and fitness goals

Time for Results

Plan meal timing around workouts for maximum benefit