Chick-fil-A is a popular fast food restaurant chain known for its chicken sandwiches, waffle fries, and signature sauces. One of the signature sauces offered at Chick-fil-A is the BBQ sauce. This tasty, sweet and tangy sauce can be used to add flavor to sandwiches, nuggets, and waffle fries. But many health-conscious customers wonder, just how many calories are in Chick-fil-A’s BBQ sauce?
Calories in BBQ Sauce
According to the Chick-fil-A website, a 1 oz packet of Chick-fil-A BBQ sauce contains 70 calories. Since most packets contain around 1 oz or 2 tablespoons of sauce, that means each packet has approximately 70 calories. Some key details on the nutrition information for Chick-fil-A BBQ sauce:
- Serving size: 1 packet (1 oz/2 Tbsp)
- Calories per serving: 70
- Total fat: 0g
- Sodium: 160mg
- Total carbs: 18g
- Sugars: 13g
So while the BBQ sauce does contain 70 calories per packet, it does not contain any fat. The calories come mainly from the 18g total carbohydrates, which includes 13g of sugar.
Comparing Chick-fil-A BBQ Sauce to Other Fast Food BBQ Sauces
How does Chick-fil-A’s BBQ sauce compare calorie-wise to BBQ sauces from other popular fast food chains? Here is a calorie comparison of a standard 1 oz packet of BBQ sauce from several restaurants:
| Restaurant | BBQ Sauce Calories (1 oz packet) |
|---|---|
| Chick-fil-A | 70 calories |
| McDonald’s | 80 calories |
| Wendy’s | 140 calories |
| Burger King | 110 calories |
As you can see, Chick-fil-A’s BBQ sauce is on the lower end for calories compared to BBQ sauces from places like Wendy’s and Burger King. McDonald’s BBQ sauce has only 10 more calories than Chick-fil-A’s. So if you are looking for a lower calorie option, Chick-fil-A’s BBQ sauce is one of the better fast food choices.
Does Packet Size Change the Calories?
Chick-fil-A’s BBQ sauce nutrition information is based on the standard 1 oz packet size. But Chick-fil-A sometimes offers larger packets with 2 oz or 59 ml of BBQ sauce. So does getting more sauce increase the calories? Let’s take a look:
| BBQ Sauce Packet Size | Calories |
|---|---|
| 1 oz (2 Tbsp) | 70 calories |
| 2 oz (4 Tbsp) | 140 calories |
As expected, a larger 2 oz packet of BBQ sauce contains 140 calories, simply double the 1 oz packet. So getting extra BBQ sauce will increase the calories proportionally.
How Many Calories in BBQ Sauce Cups?
In addition to packets, Chick-fil-A also offers 2 oz and 5.5 oz cups of BBQ sauce. Here is the calorie breakdown for the larger BBQ sauce cups:
| BBQ Sauce Cup Size | Calories |
|---|---|
| 2 oz cup | 140 calories |
| 5.5 oz cup | 385 calories |
The medium 2 oz cup has 140 calories, while the large 5.5 oz cup contains 385 calories. So if you are dipping food like chicken nuggets or waffle fries into the larger cup, be aware that you could be consuming over 300 more calories from the BBQ sauce alone.
Does BBQ Sauce Add Significant Calories to Your Meal?
While the BBQ sauce itself is relatively low in calories, dolloping it on or dunking food can quickly increase the overall calorie count. Here are some examples of how BBQ sauce can impact the calories for common Chick-fil-A meals:
- 8 pc nugget kids meal with 1 sauce packet: adds 70 calories
- 12 pc nugget medium meal with 2 sauce cups: adds 280 calories
- Spicy deluxe sandwich medium meal with 1 sauce packet: adds 70 calories
- Waffle fries medium with 2.5 oz sauce cup: adds 345 calories
As you can see, the calories add up quickly if you use more than 1 or 2 packets/cups for your meal. A good rule of thumb is to stick to just 1 packet or sauce cup to keep the calorie impact minimal.
Tips for Enjoying BBQ Sauce While Watching Calories
Here are some tips to enjoy Chick-fil-A’s tasty BBQ sauce without overdoing the calories:
- Use only 1 packet or cup per meal
- Dip food lightly rather than dunking
- Use mustard or another lower calorie sauce
- Opt for grilled or roasted chicken options
- Pair your meal with a side salad instead of fries
- Ask for sauce on the side and control how much you use
You can definitely still enjoy the signature BBQ sauce at Chick-fil-A while watching your calorie intake. Just be mindful of portion sizes and accompany it with lighter sides and main dishes.
Low Calorie Sauce Alternatives
If you want to skip the BBQ sauce entirely, Chick-fil-A offers some lower calorie sauce options:
| Sauce | Calories (1 oz packet) |
|---|---|
| Barbeque sauce | 70 |
| Honey mustard | 80 |
| Polynesian sauce | 40 |
| Sweet & Sour sauce | 50 |
| Sriracha sauce | 20 |
| Garden Herb Ranch | 140 |
| Zesty Buffalo sauce | 20 |
| Light Italian dressing | 70 |
| Fat Free Honey Mustard Dressing | 15 |
The Polynesian, Sweet & Sour, Sriracha, and Zesty Buffalo sauces are all under 50 calories for a 1oz packet. The Fat Free Honey Mustard is only 15 calories! So these can be flavorful lower calorie alternatives if you are watching your calorie intake.
How to Order Low Calorie BBQ Sauce Items
If you want to enjoy the signature BBQ sauce but in a more calorie-conscious way, here are some tips for ordering at Chick-fil-A:
- Order a grilled chicken sandwich or wrap with BBQ sauce
- Choose a salad with grilled nuggets and use 1 packet of BBQ sauce for dipping
- Order the grilled nuggets kid’s meal and use one sauce packet
- Opt for a lighter side like a fruit cup instead of fries
- Ask for grilled nuggets as a snack in a small 4-count with one sauce packet
You have plenty of options to get your BBQ sauce fix in a lighter way by pairing it with grilled chicken, salads, and lighter sides.
Making Lower Calorie BBQ Sauce at Home
To control calories and ingredients even more, you can try making a healthier BBQ sauce at home. Here is a simple recipe for a lower sugar, lower calorie BBQ sauce:
Ingredients:
- 1 cup no sugar added ketchup
- 1⁄4 cup apple cider vinegar
- 2 tbsp honey or maple syrup
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp chili powder
- 1 tsp smoked paprika
- salt and pepper to taste
Instructions:
- Whisk together all ingredients in a small saucepan.
- Bring to a simmer over medium heat, stirring frequently.
- Reduce heat and let sauce simmer for 10-15 minutes, until thickened slightly.
- Remove from heat and let cool. Store in an airtight container.
This healthier homemade version saves calories and sugar compared to traditional BBQ sauce. Use it as a dip or sauce for chicken, veggies, and more.
Nutrition Benefits of BBQ Sauce
While BBQ sauce is high in sugar and should be enjoyed in moderation, it does provide some nutrition benefits:
- Antioxidants: BBQ sauce contains antioxidants from ingredients like vinegar, spices, tomatoes, molasses, and honey.
- Vitamins and minerals: It provides small amounts of potassium, vitamin A, vitamin C, and iron.
- Adds flavor: The sweet and tangy BBQ flavor enhances the taste of chicken, meat, and veggies.
So feel good about enjoying BBQ sauce occasionally as part of an overall healthy diet.
Conclusion
Chick-fil-A’s finger-lickin’ good BBQ sauce does come with a cost – about 70 calories per 1 oz packet. This adds up quickly if you use more than one or two packets per meal. Your best bet is to stick to a single packet or sauce cup, choose lighter menu items, and balance it with lower cal sides. And you can always create healthier homemade BBQ sauce to control calories and ingredients. Use these tips to satisfy your BBQ cravings without overdoing the calories next time you visit Chick-fil-A.
