Quick Answer
A Chick-fil-A egg white grill contains 26g of carbohydrates. This is based on the nutrition information provided by Chick-fil-A for their standard egg white grill sandwich.
Detailed Answer
Chick-fil-A’s egg white grill is a popular lower carb option on their menu. But exactly how many carbs are in one of these egg white grills? Let’s take a detailed look at the nutrition facts.
Ingredients in the Chick-fil-A Egg White Grill
The standard Chick-fil-A egg white grill contains the following ingredients:
– 1 whole egg
– 2 egg whites
– 1 multigrain English muffin
– 1 slice of American cheese
– Choice of breakfast chicken (grilled or fried)
Some locations also give you the option to customize your egg white grill by adding vegetables or swapping out the English muffin. But for this nutrition analysis, we’ll be looking at the standard sandwich.
Nutrition Information for Chick-fil-A Egg White Grill
Here are the nutrition facts for a standard Chick-fil-A egg white grill, according to Chick-fil-A’s website:
| Nutrition Facts | Amount |
|---|---|
| Calories | 350 |
| Total Fat | 12g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 215mg |
| Sodium | 930mg |
| Total Carbohydrate | 26g |
| Dietary Fiber | 2g |
| Sugars | 3g |
| Protein | 29g |
So a Chick-fil-A egg white grill contains a total of 26g of carbohydrates. This number includes 2g of fiber and 3g of sugar.
To get the net carbs, we take the total carbs and subtract fiber:
26g total carbs
– 2g fiber
= 24g net carbs
So the net carbs in a Chick-fil-A egg white grill is 24g.
Breakdown of Carbs in a Chick-fil-A Egg White Grill
Where are all those carbs coming from? Let’s take a detailed look at the main sources of carbs in this sandwich:
Multigrain English Muffin
The multigrain English muffin accounts for most of the carbs. A typical English muffin this size contains around 20-25g total carbs and 2-3g fiber. So approximately 22-23g net carbs.
American Cheese Slice
Cheese contains very minimal carbs, around 1g per slice.
Eggs
The whole egg and egg whites contain almost zero carbs. Eggs are very low carb with less than 1g net carbs per egg.
Chicken
The grilled chicken also adds minimal additional carbs. Chicken breast is zero carb. Even breaded and fried chicken only adds around 2-3g net carbs for a piece this size.
So as you can see, the English muffin accounts for the bulk of total carbs in the Chick-fil-A egg white grill. The eggs, cheese and chicken contribute very little carb-wise.
How Many Carbs from Other Menu Options
For comparison, here are the carb counts for some other popular low-carb breakfast options at Chick-fil-A:
Bacon, Egg & Cheese Biscuit
Total carbs: 31g
Net carbs: 25g
Hash Browns
Total carbs: 37g
Net carbs: 27g
Greek Yogurt Parfait
Total carbs: 31g
Net carbs: 25g
The egg white grill contains slightly fewer net carbs than these other offerings. But overall, all of Chick-fil-A’s breakfast menu items range from around 25-35g net carbs.
So if you are following a keto or low-carb diet, the egg white grill is one of your best options for keeping carbs low at Chick-fil-A. But it still contains a moderate amount of carbs from the English muffin.
Ways to Further Reduce Carbs
Here are some tips for reducing carbs if you want to make your Chick-fil-A egg white grill even lower carb:
– Order without the English muffin. This eliminates around 20+ carbs.
– Ask for an extra order of eggs or egg whites instead of the muffin.
– Add extra vegetable toppings like tomatoes, spinach, mushrooms.
– Skip the cheese and chicken if you don’t mind just eggs.
– Request a lettuce wrap instead of English muffin.
– Order just the eggs and chicken as a bowl without muffin or bread.
– Choose grilled chicken instead of fried or breaded.
Following one or more of these substitutions can help significantly drop your carb count into the 1-10g range. Just keep in mind you may need to pay an upcharge for extra items or substitutions.
Does Chick-fil-A Have Keto Breakfast Options?
Chick-fil-A recently introduced a new, lower-carb “Hash Brown Scramble Bowl” on their menu.
This scramble bowl contains eggs, chicken and hash browns without any bun or muffin. It’s a great keto and low-carb friendly choice.
The nutrition info for the Chick-fil-A Hash Brown Scramble Bowl is:
– Calories: 400
– Fat: 24g
– Carbs: 15g
– Fiber: 3g
– Net carbs: 12g
– Protein: 32g
With just 12g net carbs, this keto bowl option is much lower in carbs than a traditional egg white grill or biscuit breakfast sandwich.
Ordering the scramble bowl is a great way to stick to a keto diet at Chick-fil-A. Just be mindful of toppings and sauces which could add extra carbs back.
Low Carb Sauces and Dressings
If you do order the egg white grill or another breakfast sandwich, pay attention to which sauce and dressing you select, as many contain added sugar:
Lower Carb Options:
– Chick-fil-A Sauce
– Honey Roasted BBQ sauce
– Zesty Buffalo sauce
– Pepper Jack Cheese sauce
– Bacon, Egg & Cheese sauce
– Mustard
– Buffalo sauce
– Hickory smoked BBQ sauce
Higher Carb Options:
– Polynesian sauce
– Honey mustard
– Creamy salsa
– Avocado Lime Ranch
– Garden Herb Ranch
Sticking with lower carb sauces like Chick-fil-A sauce or buffalo sauce can help keep carbs minimal when paired with an otherwise low carb breakfast.
Should You Avoid Hash Browns?
Chick-fil-A’s hash browns are a popular side, but contain more carbs than many people realize. A large order of hash browns contains 37g total carbs and around 27g net carbs.
That’s nearly as many net carbs as an entire egg white grill sandwich!
If you’re watching carbs, the hash browns are one item you’ll definitely want to avoid. Stick to lower carb options like bacon, eggs, or fruit as a substitute.
The new hash brown scramble bowl incorporates the hash browns as an ingredient while keeping net carbs lower thanks to ditching the muffin. So this can be a better way to enjoy hash browns while limiting carb intake.
Keto-Friendly Drink Options
When it comes to drinks, stick with lower carb options like:
– Black coffee or americano
– Unsweetened iced tea
– Water
– Sugar free flavored water
– Diet soda
Avoid higher carb drinks like:
– Fruit juices
– Sweet tea
– Lemonade
– Milkshakes
– Smoothies
– Frappes
Watch out for Starbucks specialty coffee and tea drinks too, as some contain sugary syrups and toppings that quickly add carbs.
Overall the safest keto drink choices are plain coffee, tea, water and diet soda.
Low Carb Side Options
To make your breakfast even lower carb, choose low carb sides like:
– Bacon (0g net carbs)
– Sausage (0-2g net carbs)
– Chicken breast nuggets or strips (0g net carbs)
– Fruit cup with berries (10g net carbs)
Higher carb sides to avoid:
– Grits (20+g net)
– Biscuit (20+g net)
– Hash browns (25+g net)
– Yogurt parfait (25+g net)
Prioritizing these lower carb add-ons can help balance out the carbs from your main sandwich or bowl.
Is Chick-fil-A Keto-Friendly Overall?
Chick-fil-A is not an inherently keto-friendly restaurant overall. But with the right customizations and menu choices, you can find keto meal options that fit your macros.
Some additional keto-friendly choices at Chick-fil-A beyond breakfast include:
– Grilled chicken sandwich or nuggets
– Side salad with low carb dressing
– Beef burger wrapped in lettuce
Avoid breaded, fried menu items and always check carb counts for sauces and dressings. With smart choices, you can stay in ketosis at Chick-fil-A. But it does require more effort than a restaurant with naturally lower carb choices.
Conclusion
To summarize key points:
– A Chick-fil-A egg white grill contains 26g total carbs and 24g net carbs. This comes mainly from the English muffin.
– Ordering the muffin-less hash brown scramble bowl provides a lower carb option at around 12g net carbs.
– Further customizations like ditching the muffin or bread can reduce carbs to under 10g.
– When ordering any sandwich, opt for lower carb sauces and avoid hash browns and sugary drinks.
– While not keto by default, with the right menu choices you can create keto-friendly meals at Chick-fil-A.
So if you are monitoring carbs or following a keto diet, you can definitely still eat at Chick-fil-A. Just be mindful of making the best low carb choices on their menu. A customized egg white grill, hash brown bowl, or grilled chicken are all excellent options.