Quick answer: The Chick-fil-A market salad contains a mix of leafy greens, nuts, fruits, and vegetables along with grilled or crispy chicken. With 12-15 grams of protein, 5-7 grams of fiber, and around 300 calories per regular-sized salad, it can be a relatively healthy fast food option in moderation. However, the salad dressings and crispy chicken add more calories, fat, and sodium. Overall, the market salad is a better option than many other fast food meals, but it is still high in calories compared to a salad you would make at home.
Chick-fil-A’s market salad offers a convenient way to get more vegetables and lean protein on-the-go. But is it truly a nutritious choice? Let’s take a closer look at the ingredients, nutrition facts, and health benefits and drawbacks of Chick-fil-A’s signature salad option.
Salad Ingredients
The Chick-fil-A market salad starts with a base of leafy greens, including romaine lettuce, kale, and broccolini. It also contains a mix of other fresh vegetables like shredded carrots, red cabbage, and grape tomatoes. The salad includes a variety of add-ins like blueberries, strawberries, feta cheese crumbles, pecan pieces, and wood-grilled or crispy chicken.
The full list of ingredients in a Chick-fil-A market salad is:
– Romaine lettuce
– Kale
– Broccolini
– Shredded carrots
– Red cabbage
– Grape tomatoes
– Blueberries
– Strawberries
– Feta cheese crumbles
– Pecan pieces
– Wood-grilled or crispy chicken
Dressings
Chick-fil-A offers several dressing options for the market salad:
– Zesty Apple Cider Vinaigrette (140 calories)
– Creamy Salsa (180 calories)
– Light Balsamic Vinaigrette (120 calories)
– Avocado Lime Ranch (260 calories)
The calorie counts refer to a full packet of dressing. Some of the dressings like the Avocado Lime Ranch are quite high in calories, fat, and sodium compared to the lighter options.
Nutrition Facts
Here are the nutrition facts for a regular Chick-fil-A market salad with grilled chicken and without dressing:
| Calories | 300 |
| Total Fat | 12 g |
| Saturated Fat | 3.5 g |
| Trans Fat | 0 g |
| Cholesterol | 65 mg |
| Sodium | 460 mg |
| Carbohydrates | 21 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Protein | 32 g |
The salad has 300 calories, 12g of fat, 21g of carbs, and 32g of protein without dressing or other toppings.
The nutrition will vary depending on your choice of:
– Dressing: Can add 60-260 calories
– Crispy chicken instead of grilled chicken adds about 60 more calories
– Other toppings like cheese, nuts, and fruits
So a salad with crispy chicken plus creamy salsa dressing would have around 540 calories total.
Percent Daily Values
Based on a 2000 calorie diet, here are the percent daily values for the nutrients in a regular market salad:
– Total fat: 15%
– Saturated fat: 18%
– Cholesterol: 22%
– Sodium: 19%
– Carbohydrates: 7%
– Fiber: 18%
– Protein: 64%
The salad provides an excellent source of fiber and protein. The percentages for fat, cholesterol and sodium are moderate.
Health Benefits
The Chick-fil-A market salad has several nutritional benefits:
Lean Protein
The grilled chicken provides 12-15 grams of protein depending on the portion size. Protein helps keep you feeling full and satisfied.
Fiber
With all the vegetables and fruits, the salad delivers 5-7 grams of dietary fiber. Fiber aids digestion and may lower cholesterol.
Vitamins and Minerals
The leafy greens and colorful veggies supply many important vitamins like A, C, K plus minerals like potassium and manganese.
Antioxidants
Ingredients like kale, blueberries and strawberries contain antioxidants that help reduce inflammation and oxidative stress.
Potential Drawbacks
While the market salad has some nutritional merit, there are also a few potential downsides:
High in Sodium
The salad alone contains 460mg of sodium, which is 20% of the daily recommended limit. With dressing, the total can climb even higher to over 1000mg.
High in Calories
At 300 calories, the salad is lower in calories than many fast food meals. However, it is still higher calorie than a salad you could make at home, which would land closer to 100-200 calories without dressing or toppings.
Lacks Whole Grains
There are no whole grain ingredients like quinoa or brown rice in the salad. Whole grains provide important nutrients like B vitamins, iron, and magnesium.
Heavy on Certain Toppings
Ingredients like cheese, nuts, and crispy chicken quickly drive up the calories, sodium, and saturated fat if you pile them on.
Compared to Other Fast Food Salads
How does Chick-fil-A’s market salad stack up against the salad offerings at other fast food chains? Here’s a quick look:
McDonald’s Southwest Salad
– 470 calories
– 17 grams fat
– 1010 mg sodium
Wendy’s Harvest Chicken Salad
– 360 calories
– 21 grams fat
– 930 mg sodium
Subway Caesar Salad
– 400 calories
– 28 grams fat
– 870 mg sodium
The Chick-fil-A market salad is lower in calories than McDonald’s and Wendy’s salads while also containing less sodium. Subway’s salad is higher in fat due to ingredients like cheese and dressing. Overall, the market salad remains one of the better balanced and more nutritious fast food salad options.
Tips for the Healthiest Salad
Here are some tips to modify your market salad order for maximum nutrition:
– Opt for grilled chicken rather than crispy chicken to reduce fat and calories.
– Choose a lighter dressing like the zesty apple cider vinaigrette or light balsamic.
– Ask for dressing on the side and use only half the packet.
– Load up on the veggies and go easy on ingredients like pecans, cheese, and crispy toppings.
– Enjoy blueberries and strawberries for antioxidants and fiber.
– Pair with a side fruit cup instead of waffle fries for a more balanced meal.
– Split the full salad with a friend or take half home for later.
The Bottom Line
The Chick-fil-A market salad can be a smart choice for a fast food lunch or dinner if customized properly. With grilled chicken, light dressing, and lots of fruits and veggies, it provides a quick meal with fiber, antioxidants, vitamins, and lean protein. But the salad can also turn unhealthy if you pile on high-calorie toppings and heavy dressing. When built properly, the market salad is one of the better options for a balanced fast food meal on-the-go. But for ultimate nutrition and freshness, you’ll want to make your own salads at home as often as possible.