Quick Answer
A gluten-free Chick-fil-A bun contains approximately 29 grams of total carbohydrates. The exact carb count can vary depending on the specific gluten-free bun used at each location.
Nutrition Information for Chick-fil-A’s Gluten-Free Bun
Chick-fil-A has made efforts in recent years to expand their menu offerings for customers with gluten sensitivities or celiac disease. They now offer gluten-free buns as a replacement for their regular buns on any sandwich order.
Here are some key details on the nutrition information for Chick-fil-A’s gluten-free bun:
- Serving Size: 1 bun (71g)
- Total Carbohydrates: 29g
- Dietary Fiber: 3g
- Sugars: 4g
- Protein: 4g
The total carbohydrate count comes out to around 41% of the Daily Value based on a 2000 calorie diet.
To put this carb count into perspective, here is how it compares to Chick-fil-A’s regular bun:
| Bun Type | Total Carbs | Serving Size |
|---|---|---|
| Gluten-Free Bun | 29g | 1 bun (71g) |
| Regular Bun | 31g | 1 bun (82g) |
As you can see, the gluten-free bun is fairly comparable to the regular bun in terms of total carb content. It’s only lower by 2 grams of carbohydrates for each bun.
Factors Affecting Carb Count of Gluten-Free Buns
While Chick-fil-A provides basic nutrition data for their gluten-free bun, there are some factors that can affect the actual carb count:
1. Specific gluten-free bun supplier
Chick-fil-A notes that they source their gluten-free buns from different specialty suppliers. The exact carb count can vary slightly depending on which supplier the restaurant location sources their buns from. Locations may work with local gluten-free bakeries that could have slightly different recipes.
2. Preparation and assembly
How the bun is prepared and assembled into the sandwich can also introduce some variability in the carb count. If the bun picks up any crumbs from coatings on the chicken or excess sauce, that could add a gram or two of carbs per bun. It likely doesn’t make a huge difference, but could lead to slight variation from the posted nutrition facts.
3. Batch-to-batch differences
There is always the chance of natural batch-to-batch differences coming from the bakery suppliers. Slight variations in ingredients or baking process from one batch to another could lead to a gram or two difference in total carbs per bun. But this difference would likely be trivial.
How Many Carbs Are in a Full Gluten-Free Chick-fil-A Meal?
When you order a full meal at Chick-fil-A with a gluten-free bun, the carb count stacks up fast.
Let’s take a typical meal for example – a gluten-free spicy deluxe sandwich, small fries and a small Coke:
| Item | Total Carbs |
|---|---|
| Gluten-Free Spicy Deluxe Sandwich | 41g |
| Small French Fries | 27g |
| Small Coca-Cola | 44g |
| Total Carbs | 112g |
As you can see, that one meal delivers 112 total grams of carbs! That’s over half of the recommended daily carb intake on a 2000 calorie diet.
So while the bun itself may only contain 29g of carbs, you have to watch your full order when eating at Chick-fil-A while sticking to a gluten-free diet. It’s easy for the carbs to stack up fast!
Tips for Ordering Low-Carb Meals at Chick-Fil-A with a Gluten-Free Bun
Here are some tips to help reduce the carb content when ordering gluten-free at Chick-fil-A:
1. Skip the fries or opt for a fruit cup instead
The fries are one of the biggest carb sources in a typical Chick-fil-A meal. Either skipping them or swapping for a low-carb fruit cup will make a significant dent in the total carbs.
2. Choose a grilled chicken sandwich style
The breaded, fried chicken sandwiches tend to be higher in carbs from the coating and preparation. Opting for a grilled chicken filet reduces the carbs by about 5-10g per sandwich.
3. Request extra lettuce as a bun wrap
Ask for extra lettuce and have your sandwich wrapped in lettuce leaves rather than the bun. This removes the bun’s 29g of carbs from the equation.
4. Opt for a gluten-free side salad
Rather than fries or a fruit cup, choose the side salad with a gluten-free dressing to add some veggies without extra carbs.
5. Drink unsweetened iced tea or water
Skip the sugary sodas and instead opt for unsweetened iced tea or water to cut out 40+ grams of carbs.
What About the Carb Count of Other Chick-Fil-A Menu Items?
While this article is focused on the gluten-free bun itself, it’s important to consider the carb counts of other menu items as well if eating a low-carb diet. Here’s a quick rundown of approximate carb counts:
Sandwiches
– Filets and strips: 15-20g carbs
– Grilled chicken: 30-35g carbs
– Breaded chicken: 40-50g carbs
Sides
– Waffle fries: 27g carbs (small)
– Fruit cup: 27g carbs
– Superfood side: 11g carbs
– Side salad: 7g carbs (with 2g fiber)
Salads
– Full salad: 20-25g carbs
– Dressing: 5-15g carbs
Shakes
– Small shake: 45g carbs
– Large shake: 90g carbs
Desserts
– Cookie: 30g carbs
– Frosted Lemonade: 56g carbs
– Milkshake: 63g carbs
So as you can see, the carb counts definitely stack up for most menu items outside of the grilled filets. Sticking to gluten-free grilled chicken or salads with low-carb dressings are your best options for maintaining low-carb eating at Chick-fil-A.
The Bottom Line
In summary, a Chick-fil-A gluten-free bun contains around 29g of total carbohydrates per serving. This is fairly comparable to the regular bun. However, when ordering a full meal, the carbs can quickly escalate beyond the bun itself. Your best option is to skip the starchy sides and sugary drinks and opt for grilled chicken, extra lettuce, and salad with low-carb dressing. This allows you to enjoy the gluten-free bun while still maintaining a reduced carb meal. Monitor your portions and accompany your meal with water or unsweetened tea for optimal low-carb dieting.
