Eating Low Sodium at Chick-fil-A

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Image: Chick-fil-A

THE GUIDE TO WHAT YOU CAN EAT AND STAY LOW SODIUM AT CHICK-FIL-A

They didn’t invent the chicken, just the chicken sandwich. That’s the slogan of Atlanta-based Chick-fil-A. Well, that’s one mighty salty chicken sandwich they invented. Their flagship item, the Chick-fil-A® Chicken Sandwich clocks in at a whopping 1400 mg of sodium. Add medium fries and one of their dipping sauces to that sandwich and the total balloons to approximately 1,840 mg. That number might fluctuate some depending on the sauce you choose (read on to find a personal epiphany from your author).

ENTREES

Good Choice

  • Grilled Nuggets: 4 count = 220 mg, 6 count = 330 mg, 8 count = 440 mg

Moderate Choices

  • Grilled Chicken Sandwich = 680 mg (lose the bread and you’ll lower that number)

Items You Must Avoid

  • Chick-fil-A® Deluxe Sandwich: 1640 mg
  • Spicy Chicken Sandwich: 1670 mg
  • Spicy Deluxe Sandwich: 1810 mg

SALADS

Why are we looking at salads? One normally thinks about salads as a healthy option. Well, at Chick-fil-A there’s a way to ruin that healthy meal. For example, the Cobb Salad with Nuggets has 1700 mg of sodium. That’s worse than the chicken sandwich! So stick to the Cobb Salad with no chicken. That only has 490 mg of sodium.

Better yet, order the grilled market salad with no chicken. That plate registers only 160 mg of sodium meaning you can get splurge on some dressing. Their lowest sodium salad dressings are Light Balsamic Vinaigrette Dressing (360 mg) and Fat-Free Honey Mustard Dressing (330 mg).

Watch out for the Avocado Lime Ranch Dressing and the Creamy Salsa Dressing as they are salt monsters hiding in plain sight. The Avocado will add 520 mg of sodium to your salad while the Salsa piles on 630 mg of salt.

BREAKFAST

Low Sodium Choices

  • Fruit Cup: 0 mg
  • Greek Yogurt Parfait (with cookie crumbs or granola): 85 mg

Moderate Choices

  • Sunflower Multigrain Bagel with Cream Cheese: 460 mg
  • Sunflower Multigrain Bagel: 340 mg

Items You Must Avoid

  • Hash Brown Scramble Bowl: 1340 mg
  • Sausage, Egg & Cheese Biscuit: 1540 mg
  • Hash Brown Scramble Burrito: 1750 mg

SIDES

Best Sides:

  • Kale Crunch Side: 140 mg
  • Side Salad: 170 mg
  • Chick-fil-A Waffle Potato Fries®: Small 190 mg, and Medium 240 mg
  • Waffle Potato Chips: 250 mg

Saltiest Sides:

  • Cup of Chicken Noodle Soup: 1040 mg
  • Mac & Cheese: 1190 mg

DIPPING SAUCES

Part of the fun of a Chick-fil-A meal is the dipping sauces. Heck, the Polynesian Sauce lovers are practically a cult. Your author is not a member of the Polynesian Sauce Brigade. However, prior to my stroke, I used to be a huge fan of their Zesty Buffalo Sauce. I’d put two packets on my chicken sandwich. That, by the way, would add 780 mg of buffalo flavored sodium to a 1400 mg sandwich for a whopping total of 2,180 mg of salt for a single meal. Let’s just say doing research for this article was eye-opening.

Here’s the sodium content for Chick-fil-A’s lineup of dipping sauces:

  • Barbecue Sauce: 200 mg
  • Chick-fil-A® Sauce: 170 mg
  • Garden Herb Ranch Sauce: 220 mg
  • Honey Mustard Sauce: 150 mg
  • Honey Roasted BBQ Sauce: 75 mg – LOW SODIUM WINNER!
  • Polynesian Sauce: 210 mg
  • Sweet and Spicy Sriracha Sauce: 380
  • Zesty Buffalo Sauce: 390 mg

TREATS

Most of the treats at Chick-fil-A have moderate sodium content. The three lowest sodium counts are the Chocolate Chunk Cookie, the Vanilla Milkshake, and the Chocolate Milkshake. All three are under 400 mg of sodium and in the case of the cookie, that value is only 210 mg. So by themselves, they aren’t too bad but depending on your meal these sweet treats could push your overall total into the high territory.


All nutritional information is believed to be accurate as of the writing of this article. LoSoFoodie.com recommends you review Chick-fil-A’s nutrition page for the most up-to-date values before placing your order. This website should not be considered medical advice. Always check with your doctor to understand your personal dietary needs.

Join the Conversation

  1. Thank you so much for this! Will definitely use this info and find myself healthier too!

    1. Hi Hillary! I’m glad you found this useful. I’ll be posting more restaurants soon.

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