The One Menu Item Registered Dietitians Never, Ever Order at Chick-fil-A

Emily Laurence

When it comes to fast food preferences, there’s no arguing with Chick-fil-A fans; people who love Chick-fil-A really love it. And with menu options that are more varied than just different types of burgers, it’s easier to eat healthy at Chick-fil-A than some other fast food restaurants. But, as with most places, there are healthy menu items and not-so-healthy items. And then, there’s the menu item that registered dietitians absolutely never order.

Related: Chick-fil-A Is Spreading Holiday Cheer With New Menu Items

The Unhealthiest Menu Item at Chick-fil-A

If you’re choosing what to order with nutrition in mind, registered dietitian Yelena Wheeler, RDN, MPH, says that the worst menu item you can pick is the Cobb salad—yes, a salad! While it may sound healthy since it’s a salad, Wheeler says that this meal can get up to over 850 calories (depending on which protein you choose), which can be up to 45% of someone’s daily calorie allotment. For example, the Cobb salad with nuggets or Chick-fil-A filet is 830 calories. Choosing the Chick-fil-A Chick-N-Strips as your protein ups the calories to 890.

Wheeler says that this salad is also high in fat, including a lot of saturated fat. A diet high in saturated fat is bad for your heart, increasing the risk of cardiovascular disease. She adds that it also has more than 2,200 milligrams of sodium—more than anyone should have in one day, according to the American Heart Association.

“The excess sodium, if eaten on a consistent basis, can lead to high blood pressure, kidney issues, kidney stones and liver issues,” Wheeler says, describing what would happen if someone made the Cobb salad their go-to meal regularly. “The saturated fat can contribute to cardiovascular conditions which can lead to clogged arteries, stroke, heart attack, and congestive heart failure. The high fat content can also have an effect on the pancreas,” she adds.

Related: Missing Your Chick-fil-A Chicken Salad? Here's How to Make it At Home

Unhealthiest Side Dish

In terms of the least healthy side dish at Chick-fil-A, Wheeler says that this honor goes to the mac and cheese, which has more calories than the fries. “It had 29 grams of fat, 70 milligrams of cholesterol, 1,190 milligrams of sodium, and only three grams of fiber,” Wheeler says. As with the salad, she says that eating the mac and cheese regularly can cause high blood pressure, kidney issues, liver issues, and cardiovascular issues such as congestive heart failure, heart attack, and stroke because of the high amounts of fat and sodium.

Related: Here's Exactly What Registered Dietitians Order When They Go to McDonald's

Healthier Items To Consider Instead

Okay, so if you’re trying to eat healthy at Chick-fil-A, the Cobb salad and mac and cheese are out. What should you get instead? Wheeler says to consider the grilled chicken sandwich. “It’s a great source of protein, with 28 grams of the nutrient, and only 12 grams of total fat,” she says. “Even though the sodium is slightly elevated, at 770 milligrams, as long as other foods eaten throughout the day are well balanced, then the sandwich is a great choice.”

Of the salads, Wheeler says that the market salad is by far the healthiest option, particularly if you choose the grilled filet or grilled nuggets as your protein over the Chick-fil-A filet or Chick-n-Strips, which are fried.

Want to round out your meal with a nutritious side? Wheeler says to go for the Greek yogurt parfait, which has 13 grams of protein and only 270 calories. Chick-fil-A also has a fruit cup side, an option many fast food restaurants don’t have.

You might have heard the rumors that Chick-Fil-A is coming out with a vegan, cauliflower sandwich. It turns out that the rumors are true and the sandwich is being tested out in a few locations for a limited time. While the Chick-fil-A website doesn’t provide the nutritional information for the cauliflower sandwich, Wheeler says that the fact that it will be completely plant-based means that it will be lower in cholesterol than the animal-based sandwiches on the menu. “However, it is important to watch for the sodium content of the sandwich since some meat alternative products can have a lot of various preservatives and high sodium content for flavor,” she adds.

In general, if you want to keep your Chick-fil-A order healthy, Wheeler says to choose foods in their simplest forms. That means vegetables, grilled chicken or fish, and minimizing the sauces or other condiments you pair with it.

Wheeler adds that all food can be part of a healthy diet—even the Chick-fil-A Cobb salad and mac and cheese. It’s important to consider what else you’re eating throughout the day and how often you’re enjoying these not-so-nutritious options. If you eat Chick-fil-A regularly, it’s worth it to think about how your go-to meal is impacting your health. Otherwise, your body will pay the price down the road.

Next up, see a roundup of the healthiest fast food options according to nutritionists. 

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