Get Your Complete Chick-fil-A Macro Breakdown
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
| Name | Calories | Add |
|---|---|---|
Chick-fil-A® Chicken Biscuit 153 g | 460 | |
Spicy Chicken Biscuit 153 g | 450 | |
Chick-fil-A Chick-n-Minis® 127 g | 360 | |
Egg White Grill 172 g | 300 | |
Hash Brown Scramble Burrito 304 g | 700 | |
Hash Brown Scramble Bowl 233 g | 470 | |
Chicken, Egg & Cheese Biscuit 211 g | 550 | |
Bacon, Egg & Cheese Biscuit 145 g | 420 | |
Sausage, Egg & Cheese Biscuit 192 g | 620 | |
Chicken, Egg & Cheese Muffin 187 g | 410 | |
Bacon, Egg & Cheese Muffin 126 g | 300 | |
Sausage, Egg & Cheese Muffin 173 g | 490 | |
Hash Browns 77 g | 270 | |
Berry Parfait 206 g | 270 | |
Fruit Cup 125 g | 70 | |
Breakfast Breads 81 g | 290 |
Entrées
| Name | Calories | Add |
|---|---|---|
Pretzel Cheddar Club Sandwich w/ Chick-fil-A® Filet 283 g | 690 | |
Pretzel Cheddar Club Sandwich w/ Spicy Filet 288 g | 720 | |
Pretzel Cheddar Club Sandwich w/ Grilled Filet 252 g | 550 | |
Chick-fil-A® Chicken Sandwich 183 g | 420 | |
Chick-fil-A® Deluxe Sandwich 247 g | 490 | |
Spicy Chicken Sandwich 188 g | 450 | |
Spicy Deluxe Sandwich 259 g | 540 | |
Grilled Chicken Sandwich 206 g | 390 | |
Chick-fil-A® Grilled Chicken Club Sandwich 237 g | 520 | |
Chick-fil-A® Nuggets 113 g | 250 | |
Grilled Nuggets 95 g | 130 | |
Chick-fil-A Chick-n-Strips® 136 g | 310 | |
Chick-fil-A Cool Wrap® 231 g | 660 | |
Hot Brown 354 g | 740 |
Salads
| Name | Calories | Add |
|---|---|---|
Cobb Salad 411 g | 830 | |
Spicy Southwest Salad 424 g | 680 | |
Market Salad 326 g | 550 |
Sides
| Name | Calories | Add |
|---|---|---|
Chick-fil-A Waffle Potato Fries® 125 g | 420 | |
Fruit Cup 125 g | 70 | |
Side Salad 166 g | 470 | |
Mac & Cheese 227 g | 450 | |
Chicken Noodle Soup 233 g | 170 | |
Kale Crunch Side 112 g | 170 | |
Berry Parfait 206 g | 270 | |
Original Flavor Waffle Potato Chips 43 g | 220 | |
Buddy Fruits® Apple Sauce 90 g | 45 |
Kid's Meals (nutrition per entrée only)
| Name | Calories | Add |
|---|---|---|
5 Ct Nuggets Kid's Meal 71 g | 160 | |
2 Ct Chick-n-Strips® Kid's Meal 91 g | 200 | |
5 Ct Grilled Nuggets Kid's Meal 59 g | 80 |
Treats
| Name | Calories | Add |
|---|---|---|
Cherry Berry Frosted Lemonade 376 g | 370 | |
Frosted Lemonade 383 g | 350 | |
Frosted Coffee 374 g | 260 | |
Chocolate Chunk Cookie 78 g | 370 | |
Chocolate Fudge Brownie 85 g | 370 | |
Cookies & Cream Milkshake 409 g | 630 | |
Chocolate Milkshake 409 g | 600 | |
Strawberry Milkshake 409 g | 560 | |
Vanilla Milkshake 409 g | 580 | |
Chick-fil-A® Icedream® Cone 135 g | 180 | |
Chick-fil-A® Icedream® Cup 122 g | 140 |
Drinks
| Name | Calories | Add |
|---|---|---|
Cherry Berry & Sprite® 683 g | 200 | |
Cherry Berry Beverages 655 g | 230 | |
Freshly-Brewed Iced Tea Sweetened 604 g | 120 | |
Freshly-Brewed Iced Tea Unsweetened 604 g | 0 | |
Chick-fil-A® Lemonade 612 g | 260 | |
Chick-fil-A® Diet Lemonade 612 g | 60 | |
Sunjoy® (1/2 Sweet Tea, 1/2 Lemonade) 641 g | 240 | |
Sunjoy® (1/2 Sweet Tea, 1/2 Diet Lemonade) 641 g | 110 | |
Sunjoy® (1/2 Unsweet Tea, 1/2 Lemonade) 641 g | 160 | |
Sunjoy® (1/2 Unsweet Tea, 1/2 Diet Lemonade) 641 g | 35 | |
CranLime Lemonade 641 g | 250 | |
Iced Coffee 661 g | 200 | |
Coca-Cola® 584 g | 170 | |
Dr Pepper® 584 g | 170 | |
Red Flash 584 g | 180 | |
DASANI® Bottled Water 479 g | 0 | |
Honest Kids® Apple Juice 170 g | 35 | |
Simply Orange® 326 g | 160 | |
1% Chocolate Milk 198 g | 140 | |
1% Milk 213 g | 90 | |
Coffee 340 g | 0 | |
Seasonal Gallon Beverages 3941 g | 2080 | |
Gallon Beverages 3884 g | 2190 | |
Ice Products 298 g | 0 | |
Peach Tea Beverages 654 g | 160 |
Dipping Sauces
| Name | Calories | Add |
|---|---|---|
Barbeque Sauce 28 g | 45 | |
Chick-fil-A® Sauce 28 g | 140 | |
Garden Herb Ranch Sauce 21 g | 100 | |
Honey Mustard Sauce 28 g | 50 | |
Polynesian Sauce 28 g | 110 | |
Sweet & Spicy Sriracha Sauce 28 g | 45 | |
Zesty Buffalo Sauce 21 g | 25 | |
Honey Roasted BBQ Sauce 12 g | 60 |
Dressings
| Name | Calories | Add |
|---|---|---|
Avocado Lime Ranch Dressing 57 g | 310 | |
Creamy Salsa Dressing 57 g | 290 | |
Fat-Free Honey Mustard Dressing 57 g | 90 | |
Garden Herb Ranch Dressing 57 g | 280 | |
Light Balsamic Vinaigrette Dressing 57 g | 80 | |
Light Italian Dressing 57 g | 25 | |
Zesty Apple Cider Vinaigrette Dressing 56 g | 230 |
Buns
| Name | Calories | Add |
|---|---|---|
Gluten Free Bun 79 g | 180 | |
Buttery White Bun 60 g | 180 | |
Multigrain Brioche Bun 71 g | 210 | |
White Bun (Unbuttered) 54 g | 150 |
Proteins
| Name | Calories | Add |
|---|---|---|
Grilled Breakfast Filet 50 g | 60 | |
Bacon 10 g | 50 | |
Chick-fil-A® Breakfast Filet 71 g | 160 | |
Sausage 57 g | 240 | |
Spicy Breakfast Filet 71 g | 150 | |
Grilled Filet 84 g | 110 | |
Spicy Filet 120 g | 280 | |
Chick-fil-A® Filet 115 g | 250 |
Salad Toppings
| Name | Calories | Add |
|---|---|---|
Blue Cheese Crumbles 9 g | 30 | |
Chili Lime Pepitas 14 g | 80 | |
Crispy Bell Peppers 14 g | 80 | |
Harvest Nut Granola 14 g | 70 | |
Roasted Nut Blend 10 g | 70 | |
Seasoned Tortilla Strips 14 g | 70 |
Sandwich Toppings
| Name | Calories | Add |
|---|---|---|
Bacon 10 g | 50 | |
Lettuce 20 g | 5 | |
Tomato 30 g | 5 | |
American Cheese 14 g | 50 | |
Colby Jack Cheese 21 g | 80 | |
Pepper Jack Cheese 21 g | 80 |
Soup Toppings
| Name | Calories | Add |
|---|---|---|
Saltines 12 g | 50 |
Trays
| Name | Calories | Add |
|---|---|---|
Grilled Chicken Bundle (per sandwich) 234 g | 460 | |
Pretzel Cheddar Club Grilled Bundle (per bundle) 262 g | 500 | |
Hot Chick-fil-A® Nugget Trays 14 g | 30 | |
Chilled Chick-fil-A® Nugget Trays 14 g | 30 | |
Hot Chick-n-Strips® Trays 47 g | 110 | |
Chilled Chick-n-Strips® Trays 47 g | 110 | |
Chilled Grilled Chicken Sub Sandwich Tray 115 g | 220 | |
Spicy Chilled Grilled Chicken Sub Sandwich Tray 115 g | 220 | |
Chick-fil-A® Cool Wrap Trays 116 g | 170 | |
Southwest Veggie Wrap Trays 128 g | 170 | |
Spicy Cool Wrap® Trays 116 g | 170 | |
Fruit Tray 1446 g | 780 | |
Mac & Cheese Tray 2482 g | 4930 | |
Garden Salad Tray 595 g | 310 | |
Kale Crunch Side Tray 610 g | 1160 | |
Chocolate Chunk Cookie Tray 78 g | 370 | |
Chocolate Fudge Brownie Tray 43 g | 190 | |
Cookie & Brownie Tray 60 g | 280 |
Catering Entrées
| Name | Calories | Add |
|---|---|---|
Chick-fil-A® Chicken Sandwich 183 g | 420 | |
Spicy Chicken Sandwich 188 g | 450 | |
Chick-fil-A® Nuggets 113 g | 250 | |
Chilled Grilled Chicken Sub Sandwich 230 g | 500 | |
Spicy Chilled Grilled Chicken Sub Sandwich 230 g | 500 |
Catering Drinks
| Name | Calories | Add |
|---|---|---|
Seasonal Gallon Beverages 3941 g | 2080 | |
Gallon Freshly-Brewed Iced Tea Sweetened 3996 g | 1510 | |
Gallon Freshly-Brewed Iced Tea Unsweetened 3808 g | 0 | |
Gallon Chick-fil-A® Iced Tea (1/2 Sweet Tea, 1/2 Unsweet Tea) 3904 g | 790 | |
Gallon Chick-fil-A® Lemonade 3884 g | 2190 | |
Gallon Chick-fil-A® Diet Lemonade 3716 g | 460 | |
Gallon Chick-fil-A® Lemonade (1/2 Lemonade, 1/2 Diet Lemonade) 3989 g | 1390 | |
Gallon Sunjoy® (1/2 Sweet Tea, 1/2 Lemonade) 4176 g | 1970 | |
Gallon Sunjoy® (1/2 Sweet Tea, 1/2 Diet Lemonade) 3997 g | 1030 | |
Gallon Sunjoy® (1/2 Unsweet Tea, 1/2 Lemonade) 3898 g | 1170 | |
Gallon Sunjoy® (1/2 Unsweet Tea, 1/2 Diet Lemonade) 3719 g | 240 | |
DASANI® Bottled Water 479 g | 0 | |
Simply Orange® 326 g | 160 | |
Bottled Sweet Tea 506 g | 190 | |
Bottled Unsweet Tea 486 g | 30 | |
Bottled Lemonade 520 g | 280 | |
Bottled Diet Lemonade 492 g | 60 | |
Honest Kids® Apple Juice 170 g | 35 | |
1% Milk 213 g | 90 | |
1% Chocolate Milk 198 g | 140 | |
Bag of Ice 28 g | 0 | |
Ice Scoop 0 g | 0 | |
Ice Bucket and Scoop 0 g | 0 | |
Catering Coffee 2722 g | 0 |
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Nutrition Summary
Add items to see nutrition info
Select menu items to see nutritional information
About the Chick-fil-A Macro Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and endurance athlete, not a dietitian. I built this calculator from published nutrition data 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
- Know Your Modifications: Remove bun, add extra chicken, etc.
- Track Sauces: Small packets add up over time
- Use Grilled Options: More predictable macro content
- Consider Fiber: Subtract fiber from total carbs if following net carbs
- 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