Which chick fil a sauce has less calories?

Chick-fil-A is known for its delicious chicken sandwiches and signature sauces. The fast food chain offers a variety of sauce options to choose from, including fan favorites like Chick-fil-A Sauce, Polynesian Sauce, and Barbeque Sauce. But which Chick-fil-A sauce actually has the least amount of calories?

An Overview of Chick-fil-A Sauces

Chick-fil-A currently offers 8 different sauces and dressings:

  • Chick-fil-A Sauce
  • Polynesian Sauce
  • Barbeque Sauce
  • Honey Mustard Sauce
  • Garden Herb Ranch Sauce
  • Zesty Buffalo Sauce
  • Sweet & Spicy Sriracha Sauce
  • Light Italian Dressing

Most of the sauces come in small 1 oz containers, while the Barbeque Sauce and Zesty Buffalo Sauce come in 1.5 oz containers. The calorie content varies between each sauce, ranging from 25 calories for Light Italian Dressing up to180 calories for Barbeque Sauce.

The Calorie Content of Chick-fil-A Sauces

Here is a breakdown of the calorie content in each standard 1 oz serving of Chick-fil-A sauce:

Sauce Calories per serving (1 oz)
Chick-fil-A Sauce 140
Polynesian Sauce 250
Honey Mustard Sauce 90
Garden Herb Ranch Sauce 90
Zesty Buffalo Sauce 90
Sweet & Spicy Sriracha Sauce 45
Light Italian Dressing 25

For the Barbeque Sauce and Zesty Buffalo Sauce, which come in 1.5 oz containers, the calorie counts are:

  • Barbeque Sauce: 180 calories per 1.5 oz serving
  • Zesty Buffalo Sauce: 140 calories per 1.5 oz serving

The Sauces with the Least Calories

Based on the nutrition information, the Chick-fil-A sauce with the least amount of calories per serving is the Light Italian Dressing, with just 25 calories per 1 oz serving.

The Sweet & Spicy Sriracha Sauce is the second lowest in calories, containing 45 calories per serving. The Zesty Buffalo Sauce and Garden Herb Ranch Sauce are tied for third place, both having 90 calories per serving.

So in summary:

  1. Light Italian Dressing: 25 calories (1st place)
  2. Sweet & Spicy Sriracha Sauce: 45 calories (2nd place)
  3. Zesty Buffalo Sauce: 90 calories (tied for 3rd place)
  4. Garden Herb Ranch Sauce: 90 calories (tied for 3rd place)

Comparing Chick-fil-A’s “Signature” Sauces

Chick-fil-A’s most popular and well-known sauces are the Chick-fil-A Sauce, Polynesian Sauce, Honey Mustard Sauce, and Barbeque Sauce.

Among these four signature sauces, the Honey Mustard Sauce has the least calories, with 90 calories per serving. The Chick-fil-A Sauce has 140 calories, while the Polynesian Sauce has a higher 250 calories.

The Barbeque Sauce contains the most calories of Chick-fil-A’s signature sauces, with 180 calories per 1.5 oz serving.

To summarize the calorie counts for Chick-fil-A’s signature sauces:

  • Honey Mustard Sauce: 90 calories per 1 oz serving (1st place)
  • Chick-fil-A Sauce: 140 calories per 1 oz serving (2nd place)
  • Polynesian Sauce: 250 calories per 1 oz serving (3rd place)
  • Barbeque Sauce: 180 calories per 1.5 oz serving (4th place)

Lower Calorie Options for Dipping and Dressing

For customers looking to cut back on calories, the Light Italian Dressing and the Sweet & Spicy Sriracha Sauce offer the best low-calorie options. The Zesty Buffalo Sauce and Garden Herb Ranch Sauce are also relatively low in calories compared to other sauces.

The Honey Mustard Sauce is the lowest calorie choice among Chick-fil-A’s four signature sauces. The Chick-fil-A Sauce offers a middle-of-the-road option between the lighter Honey Mustard and heavy Polynesian and Barbeque Sauces.

Some other tips for reducing calories with sauces and dressings:

  • Order sauces and dressings on the side to control serving size.
  • Ask for light or reduced-fat sauces when available.
  • Try using a squeeze of lemon as a dressing alternative.
  • Flavor foods with herbs, spices, vinegar and mustard instead of creamy sauces.
  • Share larger sauces and dressings with a friend or split an order.

Nutritional Differences Between the Sauces

While calories give a general indication of a sauce’s nutritional value, looking at other factors like fat, sugar and sodium provides a more complete comparison:

Sauce Total Fat Saturated Fat Sugar Sodium
Chick-fil-A Sauce 5g 1g 12g 520mg
Polynesian Sauce 0g 0g 22g 480mg
Honey Mustard Sauce 5g 0.5g 7g 270mg
Barbeque Sauce 0g 0g 15g 480mg

The Barbeque Sauce has no fat, while the Chick-fil-A and Honey Mustard Sauces are slightly higher in fat. The Polynesian Sauce gets nearly all its calories from sugar.

Sodium content ranges from 270mg in the Honey Mustard Sauce up to 520mg in the Chick-fil-A Sauce. The Barbeque Sauce is moderately high in sodium as well.

How Do Chick-fil-A’s Sauces Compare to Other Fast Food Chains?

Compared to sauces from other popular fast food chains, most of Chick-fil-A’s sauces are relatively lower in calories and other nutrients:

  • McDonald’s Sweet & Sour Sauce – 190 calories, 230mg sodium
  • Wendy’s Creamy Sriracha Sauce – 230 calories, 440mg sodium
  • Burger King Zesty Sauce – 180 calories, 620mg sodium

The Light Italian Dressing and Sweet & Spicy Sriracha Sauce at Chick-fil-A are significantly lower in calories than competitor’s sauces. Even the higher calorie signature sauces like the Polynesian and Barbeque Sauces have fewer calories than some competitor options.

Tips for Choosing Healthy Dipping Sauces

Some tips for picking healthy dipping sauces at Chick-fil-A or any fast food restaurant:

  • Opt for lighter vinaigrette, mustard or oil-based dressings instead of creamy dressings.
  • Avoid sauces with words like “fried,” “crispy” or “loaded” which tend to be higher in fat and calories.
  • Look for sauces described as reduced-fat, light or small-portion.
  • Ask for sauces on the side and use sparingly or share with others.
  • Check calorie and sodium counts on menu boards or websites to identify lighter options.
  • Build flavor with herbs, spices, citrus juices and hot peppers instead of calorie-dense sauces.

The Best Chick-fil-A Sauces for Weight Loss Diets

For customers following a weight loss or calorie-controlled diet, the top Chick-fil-A sauces include:

  1. Light Italian Dressing – The lowest calorie option at just 25 calories per serving.
  2. Sweet & Spicy Sriracha Sauce – Adds lots of flavor for just 45 calories per serving.
  3. Honey Mustard Sauce – The lowest calorie signature sauce at 90 calories.
  4. Zesty Buffalo Sauce – Packs a spicy kick for only 90 calories per serving.
  5. Garden Herb Ranch – Creamy and flavorful for 90 calories per serving.

Avoid the Polynesian and Barbeque sauces if watching calories, as they contain over 200 calories per serving.


When comparing Chick-fil-A’s sauces, the Light Italian Dressing has the fewest calories, with just 25 calories per serving. For a flavorful lower calorie option, the Sweet & Spicy Sriracha Sauce is a good choice at only 45 calories per serving.

Among the signature sauces, Honey Mustard is the lightest option, followed by Chick-fil-A Sauce. Polynesian and Barbeque Sauces have the highest calorie contents.

To reduce calories, order sauces on the side, choose lighter vinaigrettes or mustard-based sauces, and flavor foods with herbs and spices instead. Consider sharing or splitting larger-portioned sauces.

Chick-fil-A’s sauces are generally lower in calories than competitor’s sauces, making them a better option for health-conscious customers.

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