A 3 finger canes combo is a popular meal option at Canes, consisting of 3 chicken fingers, crinkle cut fries, Texas toast, and coleslaw. With so many delicious options on the menu, you may be wondering just how many calories are in this hearty combo meal.
Calories in 3 Canes Chicken Fingers
The star of the 3 finger combo is definitely the juicy, hand-battered chicken fingers. Canes is known for their fresh, never frozen premium chicken breast fillets that are hand battered and cooked to crispy, golden perfection.
According to the Canes nutrition information, each chicken finger contains the following calories:
- 1 medium chicken finger = 140 calories
- 1 large chicken finger = 170 calories
So in a 3 finger combo, the chicken fingers add up to:
- 3 medium chicken fingers = 420 calories
- 3 large chicken fingers = 510 calories
Calories in Crinkle Cut Fries
The crinkle cut fries at Canes are fresh cut from whole potatoes, double fried to a crispy golden brown outside and fluffy on the inside. They’re simply seasoned with sea salt for a delicious potato flavor.
A medium order of crinkle cut fries contains 320 calories. Since a 3 finger combo comes with a medium fry, that adds 320 calories to the total calorie count.
Calories in Texas Toast
The Texas toast that comes with a 3 finger combo is light and buttery, the perfect accompaniment to soak up all the delicious sauces. A single piece of Canes Texas toast contains 70 calories.
So 2 pieces of Texas toast in the combo adds 140 calories.
Calories in Creamy Cane’s Sauce
The cool, creamy Cane’s sauce for dipping is a signature part of the Canes experience. With notes of garlic, Worcestershire, and spices, it’s tangy and addictive.
Each 1 fl oz container of Cane’s sauce contains 45 calories. A regular size combo comes with 2 containers of sauce, so that totals 90 calories.
Calories in Coleslaw
The creamy, cool coleslaw is the perfect crunchy contrast to the hot chicken fingers and fries. Made fresh daily with shredded cabbage, carrots, and Canes’ signature dressing, it’s a mild and refreshing side.
A medium coleslaw contains 80 calories. Since a 3 finger combo comes with a medium coleslaw, it contributes 80 calories to the meal.
Total Calories in a 3 Finger Canes Combo
Adding up all the individual items, the total calories in a regular 3 finger Canes combo is:
- Chicken fingers (3 medium pieces): 420 calories
- Crinkle cut fries (medium): 320 calories
- Texas toast (2 pieces): 140 calories
- Cane’s sauce (2 containers): 90 calories
- Coleslaw (medium): 80 calories
That brings the total calories to 1,050 calories for a 3 finger Canes combo with medium chicken fingers, fries, toast, sauce, and coleslaw.
If you upgrade to 3 large chicken fingers instead of medium, the calories would total 1,140 for the combo.
Ways to Reduce Calories in Your 3 Finger Combo
While the calories for the regular 3 finger combo are fairly reasonable for such a generous serving size, there are some easy ways to cut calories if you’re looking for a lighter option:
- Order 3 medium chicken fingers instead of 3 large to save 100 calories
- Choose a small fry instead of a medium to save 230 calories
- Opt for 1 piece of toast instead of 2 to save 70 calories
- Ask for 1 container of Cane’s sauce instead of 2 to save 45 calories
- Select a small coleslaw instead of a medium, reducing 40 calories
Implementing some of these swaps can save you anywhere from 100-500 calories, allowing you to customize your 3 finger combo to your own calorie needs and preferences.
Nutrients in a 3 Finger Canes Combo
In addition to calories, the 3 finger combo provides a good amount of protein, carbs, and key vitamins and minerals.
Based on the nutrition information provided by Canes, here are the nutrients found in a regular 3 finger combo with medium-sized sides:
| Nutrient | Amount |
|---|---|
| Calories | 1,050 |
| Protein | 42g |
| Carbohydrates | 108g |
| Fat | 39g |
| Saturated Fat | 7g |
| Fiber | 5g |
| Sodium | 1,830mg |
| Sugar | 5g |
| Vitamin C | 45mg |
| Calcium | 100mg |
| Iron | 2.5mg |
| Potassium | 620mg |
As you can see, while high in calories, fat, and sodium, the 3 finger combo also provides a good hit of protein, vitamins C, calcium, iron and other minerals like potassium. The combination of chicken, fries, coleslaw, and toast makes for a meal containing a variety of different nutrients.
Healthier Sides to Accompany Your 3 Fingers
If you’re looking to make your 3 finger combo a little more balanced, consider swapping out some of the regular fried sides for healthier options like:
- Side salad – choose from garden side salad or caesar side salad to add some greens
- Fresh fruit cup – melon and strawberries make a refreshing, vitamin-packed side
- Broccoli – steamed broccoli florets are a nutritious alternative to fries
- Green beans – low calorie and full of fiber, a nice change from coleslaw
- Carrot sticks – crunchy raw carrots with ranch dip
- Applesauce – a sweet side with no added sugar
Mix and match healthier substitutes for the fries, toast, and coleslaw to cut down on calories, fat, sodium, and carbs while adding more vitamins, minerals and fiber to your 3 finger feast.
Should You Eat a 3 Finger Combo Every Day?
At over 1,000 calories, the 3 finger combo makes a substantial meal, but is it healthy enough to eat on a daily basis?
The recommended daily calorie intake for adults is around 2,000 calories. So at just over half your daily calories, the 3 finger combo can reasonably fit into your day. However, eating it every day may lead to excess calorie consumption or weight gain if you’re not active enough to burn those calories off.
Some other considerations around making it a daily meal include:
- High sodium – with 1,830mg sodium per combo, eating one every day would put you over the recommended limit of 2,300 mg per day
- Lack of veggies – as a fried chicken and potato meal, it’s low in vegetables, fruits, and fiber
- High fat – regular consumption of the trans and saturated fat could have negative health impacts over time
Overall, enjoying a 3 finger combo from Canes for lunch or dinner here and there is perfectly fine and you don’t need to feel guilty! But from a health perspective, it may not be ideal to make it your everyday meal because of the high sodium, fat, and lack of vegetables or variety.
For more balanced daily nutrition, your best bet would be eating the 3 finger combo as an occasional treat, and complementing it with lighter meals focused on lean proteins, veggies, fruits, whole grains and healthy fats.
Healthier Alternatives to the 3 Finger Combo
If you love Canes but want a lighter option, try these healthy chicken finger combo ideas:
- 3 fingers + side salad + 1 toast + 1 canes sauce
- 3 fingers + fruit cup + green beans
- 3 fingers + steamed broccoli + applesauce
- 3 fingers + carrot sticks + 1 toast
Some other healthy swaps include:
- Grilled chicken fingers – order them grilled instead of fried
- Extra toast – skip the fries and have extra Texas toast
- Multigrain wrap – wrapped in a whole wheat tortilla instead of toast
- Baked potato – load it up with chicken, cheese, broccoli etc.
With a few simple substitutions, you can still satisfy your Canes craving while making it a lighter, healthier meal that incorporates more veggies, fiber and nutrients.
Conclusion
A classic 3 finger combo from Canes packs some serious calories, sodium, fat, and carbs in one satisfying meal. While delicious, eating it too frequently may not be the healthiest choice.
By opting for smaller sizes, substituting sides, and making smart customizations, you can still enjoy the signature Canes flavor you love while reducing the calorie count. An occasional 3 finger feast paired with lighter meals focused on lean proteins, fruits, veggies and fiber is your best bet for good health.
