Quick Answer
The Chick-fil-A Cobb salad contains 440 calories for a full, regular sized salad. This includes all the salad ingredients like romaine lettuce, cheese, bacon bits, eggs, and avocado lime ranch dressing. The Cobb salad is one of the lower calorie entrée salad options at Chick-fil-A.
Detailed Nutrition Information
The Chick-fil-A Cobb salad contains a good amount of protein and various nutrients from its mix of ingredients. Here is the full nutrition breakdown for a regular sized Chick-fil-A Cobb salad:
| Nutrient | Amount |
|---|---|
| Calories | 440 |
| Total Fat | 36g |
| Saturated Fat | 8g |
| Trans Fat | 0g |
| Cholesterol | 145mg |
| Sodium | 830mg |
| Total Carbohydrates | 12g |
| Dietary Fiber | 3g |
| Sugars | 4g |
| Protein | 30g |
As you can see, the Chick-fil-A Cobb salad provides 440 total calories, with 36g of fat, 30g of protein, 12g of carbs, and 3g of fiber. The majority of calories come from the high fat content.
Calories from Fat vs Carbs
When looking at where the calories come from in the Chick-fil-A Cobb salad, the majority (about 70%) are from fat, with only a small amount from carbohydrates.
The 36g of total fat provides 324 calories (36g * 9cal/g of fat = 324 calories).
The 12g of carbs provides only 48 calories (12g * 4cal/g of carbs = 48 calories).
So out of the 440 total calories, 324 come from fat while 48 come from carbohydrates. The remaining calories are accounted for by the protein content.
This breakdown highlights how the high quantity of ingredients like cheese, eggs, and dressing contribute significant fat and calories to the overall salad.
Lowest Calorie Salad Dressing Option
One way to lower the calorie content of your Cobb salad is to choose a lighter dressing option.
The Avocado Lime Ranch that comes standard on the salad has 240 calories and 24g of fat per serving.
Opting for Light Italian dressing instead can save you 140 calories and 20g of fat. This brings the overall salad count down to around 300 calories.
Here’s a comparison of the two dressings:
| Dressing | |
|---|---|
| Avocado Lime Ranch (full fat) | Light Italian (reduced fat) |
|
|
So if you want to significantly reduce the calorie content of your Cobb salad, opting for a lighter dressing is one of the easiest ways to do so.
Comparing Chick-fil-A’s Salads
To put the Cobb salad’s 440 calories into context, here’s how it compares to the other full size salads on the Chick-fil-A menu:
| Salad | Calories |
|---|---|
| Spicy Southwest Salad | 350 |
| Cobb Salad | 440 |
| Grilled Market Salad | 320 |
| Grilled Chicken Cool Wrap | 340 |
As you can see, the Chick-fil-A Cobb Salad is moderately high in calories compared to the other main entrée salads on the menu. The Spicy Southwest and Grilled Market salads both provide less calories, with the Grilled Market as the lowest calorie option.
However, the Cobb still provides lower calories than many of Chick-fil-A’s sandwiches like the Original Chicken Sandwich (440 cal) and Spicy Chicken Deluxe Sandwich (500 cal).
So if you are looking for a lighter meal option under 500 calories, the Cobb Salad is still a good choice compared to many menu items. Just be mindful of choosing lower calorie add-ons and dressing to keep the total calorie count in check. Portion control is also key when watching your calorie intake.
Tips for Making Your Cobb Salad Healthier
Here are some tips to enjoy your Chick-fil-A Cobb Salad as part of a healthy diet:
Go Easy on High-Fat Add Ons
As noted, a significant portion of the Cobb Salad’s calories come from high-fat ingredients like cheese and bacon. To lighten it up:
- Ask for reduced or no bacon
- Choose grilled or roasted chicken instead of fried
- Skip the cheese or only get a light sprinkle
- Ask for avocado instead of guacamole
This will remove some of the highest fat and calorie items from your salad.
Opt for Lighter Dressing
As mentioned earlier, the Light Italian dressing can save you 140 calories compared to the Avocado Lime Ranch. Every calorie adds up so this simple swap makes a significant difference.
Watch Portion Size
Even though salads are seen as lighter choices, overdoing portion sizes can lead to excess calorie intake. Stick to a single serving instead of larger sizes to keep calories in check. Share the salad or take half home if the portions are large.
Balance with Other Meals
The Cobb Salad can fit into a healthy diet when balanced with lighter meals for breakfast, lunch, and dinner. Be mindful of calories, fat, and portions at all meals, not just when eating salads. Moderation and variety are key.
Burn Calories with Activity
Exercise helps burn extra calories from any higher calorie meals. Stay active with regular workouts to allow yourself more flexibility in your diet while still maintaining a calorie deficit. Mix up cardio and strength training for maximum calorie burn.
Nutrient Content in Chick-fil-A’s Cobb Salad
Beyond just calories, the Cobb Salad provides a nutritious mix of vitamins, minerals, and nutrients from its variety of ingredients. Here is a more detailed look at some of the key nutrients you get in a Chick-fil-A Cobb Salad:
Protein
With 30g of protein, you are getting over half of the recommended daily value. Protein helps keep you full and satisfied while also building and maintaining muscle mass. It comes primarily from the grilled chicken, eggs, bacon, and cheese.
Vitamin C
The romaine lettuce provides 25% of your daily vitamin C. This key antioxidant nutrient boosts immunity and collagen production.
Vitamin A
You get 15% of your daily vitamin A from the Cobb salad. Vitamin A supports eye and skin health.
Calcium
The two servings of cheese provide 15% of the daily calcium requirement for bone strength.
Iron
With 10% of your daily iron, this mineral aids in oxygen circulation and energy levels. Iron comes from the lettuce, chicken, eggs, and bacon.
Folate
The lettuce, eggs, and avocado supply a good amount of folate, a B vitamin that’s important for cell growth and prevention of birth defects.
So in addition to protein, you are getting a nutritious combo of vitamins, minerals, and antioxidants from this salad. Pair it with a side salad or fresh fruit for additional nutrients.
Cost of a Chick-fil-A Cobb Salad
The Cobb Salad is one of the pricier menu options at Chick-fil-A. Here’s a look at the cost:
- Cobb Salad alone: $8.09
- Cobb Salad Combo (with medium drink and chips): $10.95
You’re looking at close to $11 for the full combo. Compared to other main entrees, this puts it on the higher end of Chick-fil-A’s menu prices.
For example, here’s how it compares:
| Menu Item | Price |
|---|---|
| 12 Count Chick-fil-A Nuggets Combo | $8.55 |
| Chick-fil-A Chicken Sandwich Combo | $8.09 |
| Spicy Chicken Deluxe Combo | $9.85 |
| Cobb Salad Combo | $10.95 |
You can save a little by opting for a half Cobb Salad instead of the full, or skipping the combo and just ordering the entrée salad. But in general, expect to pay a little more for one of Chick-fil-A’s specialty salads compared to sandwiches.
Is the Chick-fil-A Cobb Salad Healthy Overall?
The Cobb Salad from Chick-fil-A provides a mix of both healthy and not-so-healthy ingredients. On the plus side:
- High protein from grilled chicken
- Nutrients like vitamins A and C from fresh vegetables
- Fiber from the lettuce, cheese, and avocado
- Minerals like calcium and iron
However, the high amounts of fat, saturated fat, sodium, and cholesterol keep it from being considered a very healthy choice:
- High in total fat from dressing, bacon, cheese, eggs
- Very high in sodium at 830mg per salad
- High cholesterol at 145mg
Overall, the Cobb Salad is a better option than many high-fat sandwiches and fried food choices on the Chick-fil-A menu. But it is still a high calorie meal, so portion control is important.
To make it healthier, opt for grilled chicken, easy on bacon and cheese, light dressing, and balance it with low calorie sides and other meals. Also aim to get regular exercise to allow for the occasional treat meal.
Conclusion
The Chick-fil-A Cobb Salad contains 440 calories in a full sized serving. It gets a significant number of calories (70%) from fat due to high amounts of cheese, bacon, eggs, and dressing. However, it still provides less calories than many Chick-fil-A sandwiches.
At $10.95 for a full combo, it is one of the pricier menu options as well. But you get a nutritious mix of protein, vitamins, antioxidants, and minerals like calcium and iron that make it healthier than fried fast food choices.
To make your Cobb Salad as healthy as possible, opt for grilled chicken, limited cheese and bacon, light dressing, and portion control. Balance it out with low calorie sides and other meals. And stay active to allow for the occasional indulgent meal.
Overall, the Chick-fil-A Cobb Salad can be part of a healthy diet when enjoyed in moderation along with an overall balanced nutrition and exercise plan. Just be mindful of portions and high calorie add-ons to keep the total calorie content reasonable.
