Chick-fil-A’s Cobb salad is a popular menu item that contains grilled chicken breast, chopped bacon, bleu cheese crumbles, eggs, tomatoes, carrots and chopped romaine lettuce. The salad is served with a choice of dressings, which can add a significant number of calories.
Calories in Chick-fil-A’s Cobb Salad Without Dressing
The Cobb salad on its own, without any dressing, contains the following nutrition information:
| Nutrition Facts | Amount |
|---|---|
| Calories | 440 |
| Total Fat | 21g |
| Saturated Fat | 7g |
| Trans Fat | 0g |
| Cholesterol | 215mg |
| Sodium | 970mg |
| Total Carbohydrates | 12g |
| Dietary Fiber | 3g |
| Sugars | 3g |
| Protein | 42g |
As you can see, the Cobb salad alone contains 440 calories. This comes from the grilled chicken, bacon, eggs, bleu cheese and small amounts of carbohydrates from the lettuce and vegetables.
Adding Dressing Increases the Calories
The calories get significantly boosted once you add on one of Chick-fil-A’s salad dressings. Here are the nutrition facts for Chick-fil-A’s dressing options:
| Dressing | Serving Size | Calories |
|---|---|---|
| Zesty Apple Cider Vinaigrette | 2 oz | 270 |
| Creamy Salsa | 2 oz | 330 |
| Greek Yogurt Ranch | 2 oz | 160 |
| Avocado Lime Ranch | 2 oz | 250 |
| Light Italian | 2 oz | 70 |
| Reduced-Fat Berry Balsamic Vinaigrette | 2 oz | 90 |
As you can see, the creamy salsa dressing adds the most calories at 330 per serving. The zesty apple cider vinaigrette and avocado lime ranch are also quite high at 270 and 250 calories per serving.
The best low calorie options are the light Italian and reduced-fat berry balsamic vinaigrettes, at just 70 and 90 calories per serving.
Total Calories with Dressing
To determine the total calories of a Cobb salad with dressing, we simply need to add the calories of the dressing to those of the undressed salad.
Here are the total calories for a Chick-fil-A Cobb salad with each dressing option:
| Dressing | Salad Calories | Dressing Calories | Total Calories |
|---|---|---|---|
| No Dressing | 440 | 0 | 440 |
| Zesty Apple Cider Vinaigrette | 440 | 270 | 710 |
| Creamy Salsa | 440 | 330 | 770 |
| Greek Yogurt Ranch | 440 | 160 | 600 |
| Avocado Lime Ranch | 440 | 250 | 690 |
| Light Italian | 440 | 70 | 510 |
| Reduced-Fat Berry Balsamic Vinaigrette | 440 | 90 | 530 |
As you can see, the total calories range from 440 calories for the undressed salad up to 770 calories for the salad with creamy salsa dressing. The light Italian dressing adds the fewest calories, resulting in a 510 calorie salad.
Tips for a Low Calorie Cobb Salad
Here are some tips if you want to enjoy a Chick-fil-A Cobb salad but keep the calorie count low:
- Order it undressed or on the side: Get the dressing on the side and use sparingly or not at all.
- Opt for a light dressing: The light Italian and reduced-fat berry balsamic options keep the calories down.
- Watch the toppings: Bacon, bleu cheese and avocado add extra fat and calories.
- Don’t forget to count condiments: Ranch, ketchup and other condiments can sneak in more calories.
- Skip the fried side: Pair it with a healthy side like fruit or a broth-based soup.
- Split it: Share the salad with a friend to cut the calories in half.
With the right choices, you can keep a Cobb salad from Chick-fil-A under 500 or 600 calories. Just be mindful of every ingredient and condiment that goes on top!
Nutrition Comparison to Other Salads
How does Chick-fil-A’s Cobb salad compare nutritionally to other salads on their menu?
Here is a nutrition comparison of a few other Chick-fil-A salads:
| Salad | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Cobb Salad with Dressing | 600 | 36 | 15 | 42 |
| Spicy Southwest Salad with Dressing | 710 | 49 | 33 | 37 |
| Chicken Salad | 530 | 28 | 31 | 52 |
| Caesar Salad with Dressing | 490 | 34 | 10 | 36 |
| Grilled Market Salad with Dressing | 230 | 12 | 22 | 15 |
The Grilled Market Salad is the lowest in calories and fat, since it does not contain any fried chicken or bacon. The Spicy Southwest Salad is highest in calories due to its crispy chicken and high-calorie dressing.
The Cobb Salad falls somewhere in the middle – higher in fat and calories than the grilled veggie salad, but not as high as the Southwest. Overall, it provides a good balance of protein from the chicken and bacon, along with vitamins from the fresh vegetables.
Health Benefits of Ingredients
While high in calories, fat and sodium, the Cobb salad does provide some beneficial nutrients via its ingredients:
Chicken
Chicken breast is an excellent source of lean protein. Protein helps keep you full and satisfied, builds muscle, repairs tissues and supports a healthy metabolism.
Bacon
Bacon provides protein, thiamine, selenium, phosphorus and vitamin B12. However, it is very high in saturated fat and sodium, so it should be eaten in moderation.
Bleu Cheese
Bleu cheese contributes calcium, protein and probiotics. Calcium is important for bone health. Probiotics may benefit digestive health.
Egg
Eggs are loaded with nutrients like vitamin A, selenium, riboflavin, protein, vitamin B12 and folate. They support eye and heart health.
Tomatoes
Tomatoes contain the antioxidant lycopene which reduces inflammation and may lower cancer risk. They also provide vitamin C and potassium.
Carrots
Carrots are full of vitamin A in the form of beta-carotene. This important antioxidant supports eye health and immune function.
Romaine Lettuce
Romaine lettuce is low in calories and offers folate, vitamins C and K, plus fiber. It’s a source of hydration and phytonutrients.
Is It Healthy Overall?
The Cobb salad can be a relatively healthy fast food option, but there are some important considerations:
Pros
- Provides lean protein from chicken and eggs.
- Good source of vitamins A, C, K from produce.
- Contains fiber from lettuce and vegetables.
- No trans fat or high fructose corn syrup.
- Dressings offer some healthy fats from oils, yogurt and avocado.
Cons
- Very high in calories when dressed.
- Large amounts of fat and sodium from bacon, cheese and dressing.
- Minimally processed, but not truly fresh produce.
- Can contain preservatives, thickening agents and stabilizers.
Overall, the Cobb salad offers some nutritional benefits from its lean proteins, veggies and healthy fats. However, the high calorie, fat, and sodium content of the dressed version is concerning, especially for regular consumption.
Healthier Alternatives
If seeking a healthier salad option, consider these alternatives:
- Grilled nuggets – Substitute grilled chicken nuggets to remove fried coating.
- No bacon – Omit bacon to slash fat, sodium and preservatives.
- No cheese – Skip bleu cheese to further drop fat and calories.
- Easy on dressing – Stick to 1 tablespoon or less.
- Vinaigrette dressing – Choose a lighter vinaigrette over thick, creamy dressings.
- Add avocado – Swap in nutrient-dense avocado for cheese or bacon.
- More veggies – Double up on tomatoes, carrots, onions and other veggies.
Building your own salad with grilled chicken, lots of fresh vegetables and minimal dressing results in a lighter, more nutritious meal.
Simple Homemade Cobb Salad Recipe
For an even healthier Cobb salad, try making it at home. Here is an easy homemade recipe:
Ingredients
- 6 cups chopped romaine lettuce
- 1 cup chopped cooked chicken breast
- 2 hard boiled eggs, chopped
- 2 medium tomatoes, diced
- 1 avocado, diced
- 4 strips cooked turkey bacon, crumbled
- 1⁄4 cup crumbled bleu cheese
- 1-2 tablespoons balsamic vinaigrette
Instructions
- Wash and chop romaine lettuce. Place in large bowl.
- Mix in chicken, eggs, tomatoes, avocado and bacon.
- Add bleu cheese crumbles.
- Drizzle with 1-2 tbsp balsamic vinaigrette and toss salad to coat.
- Enjoy!
This easy homemade version cuts the calories significantly by using turkey bacon, limiting the dressing and cheese, and avoiding fried chicken. Feel free to adjust the ingredients to your tastes.
Conclusion
In summary, a Chick-fil-A Cobb salad contains 440 calories on its own. When dressed with creamy salsa dressing, it can climb to 770 calories. However, choosing light Italian dressing keeps it around 510 calories. Ways to make the salad healthier include using light dressing, removing bacon and cheese, and loading up on veggies.
While the original dressed Cobb salad is high in fat and sodium, some simple tweaks or making it at home with better ingredients results in a nutritious meal full of protein and nutrients. Just be mindful of your portions and dressing choice.