Chick-fil-A is a popular fast food chain known for its breaded and fried chicken items. One of their most popular menu items is the 4 count chicken strips entree. This dish consists of four breaded and fried chicken breast strips served with a choice of dipping sauce. Many customers enjoy the convenience and taste of Chick-fil-A’s chicken strips. However, some health-conscious customers wonder about the calorie content of this menu item. In this article, we will provide a detailed analysis of the calories and nutrients in Chick-fil-A’s 4 count chicken strips.
Calories in Chick-Fil-A’s 4 Count Chicken Strips
According to Chick-fil-A’s nutrition information, a 4 count order of chicken strips contains the following calories:
– Chicken Strips (4 count): 520 calories
– Dipping Sauce: 30-280 calories
So a 4 count order of chicken strips alone contains 520 calories. However, this increases when adding one of Chick-fil-A’s dipping sauces:
| Dipping Sauce | Calories |
|---|---|
| Barbeque Sauce | 280 |
| Honey Mustard Sauce | 200 |
| Chick-fil-A Sauce | 180 |
| Polynesian Sauce | 140 |
| Sweet & Sour Sauce | 100 |
| Honey Roasted BBQ Sauce | 60 |
| Ranch Sauce | 70 |
| Zesty Buffalo Sauce | 30 |
| Garden Herb Ranch | 90 |
So with a dipping sauce, the total calories in a 4 count order of Chick-fil-A chicken strips can range from 550 calories to 800 calories depending on the sauce selected. Overall, the chicken strips alone contain a significant amount of calories, and the sauces add even more.
Nutrition Information in Chick-Fil-A’s Chicken Strips
In addition to calories, Chick-fil-A’s nutrition information provides details on other nutrients found in their chicken strips:
Chicken Strips (4 count)
– Total Fat: 28g
– Saturated Fat: 4.5g
– Trans Fat: 0g
– Cholesterol: 100mg
– Sodium: 1310mg
– Carbohydrates: 26g
– Dietary Fiber: 2g
– Sugars: 0g
– Protein: 44g
The chicken strips provide a significant amount of protein at 44g per 4 count serving. However, they are high in total fat, saturated fat, and sodium.
Dipping Sauces
The dipping sauces range from 0g to 15g of total fat, 0g to 4g saturated fat, 190mg to 760mg sodium, and 7g to 33g carbohydrates depending on the sauce variety. The honey roasted BBQ sauce is the lowest in calories, fat, and sodium. The barbeque sauce contains the highest amount of these nutrients.
Daily Nutrient Needs
To evaluate how the calories and nutrients in Chick-fil-A’s chicken strips fit into your daily diet, it helps to be aware of the recommended daily intakes for nutrients:
Recommended Daily Calorie Needs for Adults
– Sedentary women: 1,600-2,000 calories
– Sedentary men: 2,000-2,600 calories
So the 520 calories from just the 4 count chicken strips represent 26-33% of the daily calories needed for a sedentary woman or 20-26% for a sedentary man. When adding the sauce calories, this percentage rises even higher.
Recommended Daily Nutrient Intakes
– Total fat: 25-35g
– Saturated fat: 20g
– Sodium: 2300mg
– Carbohydrates: 130g
– Protein: 46-56g for women, 56-91g for men
Compared to these daily recommendations, the chicken strips and sauces provide 11-28g total fat (44-112% DV), 0-4.5g saturated fat (0-22% DV), 1310-2070mg sodium (57-90% DV), 26-59g carbohydrates (8-45% DV), and 44g protein (79-96% DV for women, 48-79% DV for men).
Health Impact of Chick-Fil-A Chicken Strips
Looking at this nutrition information, the Chick-fil-A chicken strips, especially when paired with sauce, contain a high amount of calories, total fat, saturated fat, and sodium compared to the recommended daily intakes.
Consuming foods high in sodium, saturated and trans fat can negatively impact heart health over time, potentially increasing risk for high blood pressure, heart disease, stroke, and other conditions. The American Heart Association recommends limiting saturated fat to 5-6% of total calories, which is about 13g based on a 2000 calorie diet. The chicken strips alone provide 4.5g saturated fat.
On the positive side, the chicken strips offer a good amount of protein. Protein is important for building and repairing muscle, supporting bone health, and keeping you feeling full. The strips also contain no trans fat.
Overall, while Chick-fil-A’s chicken strips can be enjoyed as an occasional treat, they may not be the best choice for a regular part of a healthy, balanced diet due to their high calorie, saturated fat, and sodium content. selecting lighter dipping sauces or enjoying them in moderation can help limit the calorie and nutrient overload.
Tips for Lightening Up Your Chick-Fil-A Chicken Strip Meal
Here are some tips to lighten up your Chick-fil-A chicken strip meal:
– Opt for a 2 count or 3 count chicken strip order instead of the 4 count.
– Choose a lighter dipping sauce like the zesty buffalo, honey roasted BBQ, or ranch sauce instead of the higher calorie barbeque or honey mustard sauces.
– Ask for sauces on the side and use sparingly.
– Skip the fried side item and choose a side salad with light dressing instead.
– Split the 4 count order with a friend or save half for later.
– Enjoy your chicken strips with lower calorie sides at home like fresh fruit or roasted veggies instead of fries or rolls from the restaurant.
– Quench your thirst with water or unsweetened tea rather than soda or lemonade.
Making simple modifications like these can help reduce the calorie load of your chicken strip meal, while still allowing you to enjoy the crispy breaded chicken taste you crave from Chick-fil-A. Moderation and variety are key when incorporating foods like fried chicken strips into your routine.
Healthier Chicken Strip Alternatives
If you want to achieve an even greater calorie and fat savings, opt for a homemade chicken strip alternative. Here are some healthier recipes to try:
Baked Chicken Tenders
Ingredients:
– Chicken breasts, cut into strips
– Egg whites
– Whole wheat breadcrumbs
– Spices like garlic powder, paprika, salt, and pepper
Instructions:
1. Cut chicken breasts into long strips.
2. Dip strips into egg whites, then coat thoroughly in whole wheat breadcrumb mixture.
3. Arrange on a baking sheet sprayed with non-stick cooking spray.
4. Bake at 425°F for 12-15 minutes, flipping halfway through, until chicken is no longer pink inside.
This oven-baked version removes the high-fat deep frying, saving you calories, fat, and sodium compared to fried chicken strips. Serve with mustard, hummus, or other healthy dipping sauces.
Grilled Chicken Fajita Strips
Ingredients:
– Chicken breasts, cut into strips
– Fajita seasoning
– Bell peppers, onions
– Whole wheat tortillas
– Salsa
– Low-fat plain Greek yogurt or sour cream (optional)
Instructions:
1. Coat chicken strips with fajita seasoning. Grill until cooked through.
2. Grill bell pepper and onion strips.
3. Wrap chicken and veggies in whole wheat tortillas.
4. Top with salsa, Greek yogurt, or sour cream if desired.
Chicken fajitas replace the fried coating with more nutrients from colorful bell peppers and onions. Wrap in tortillas for a hand-held alternative to chicken strips.
Conclusion
Chick-fil-A’s 4 count chicken strips contain a significant amount of calories, saturated fat, and sodium. Selecting lighter dipping sauces, downsizing your order, splitting with a friend, and pairing with healthier side and drink options can help reduce the calorie load. For an even healthier but still delicious alternative, try baking chicken tenders or grilling fajita chicken strips at home. Knowing the nutrition content of menu items like Chick-fil-A’s chicken strips allows you to enjoy the occasional treat while still maintaining a balanced diet.
