Best Healthiest Chick-fil-A Sauce [Updated 2024]

What is the best healthiest Chick-fil-A sauce? Known for its chicken sandwiches and waffle fries, Chick-fil-A is a popular fast-food restaurant.

Despite being closed on Sundays, this restaurant has built a loyal customer base that will drive for miles to get a meal. Some people visit Chick-fil-A without thinking about calories, but others want a lighter meal.

Health-conscious consumers can choose grilled chicken nuggets, grilled chicken wraps, and more. 

The dip sauce at Chick-fil-A can contain up to 140 calories per serving, which adds a lot of sugar and fat to your meal. You could also be adding hundreds of calories to your meal just by adding sauce because it’s hard to limit yourself to one container.

If you’re watching your calories, these tasty sauces aren’t always the best choice, but they add a lot of flavor to your meal. We put together a quick rundown of the best low-calorie dressings and sauces.

Also check: Chick-fil-A Sauce menu 

Healthiest Chick-fil-A Sauce

Recommended:

Sauce Name	Calories
Light Italian Dressing	25
Zesty Buffalo Sauce	25
Sweet & Spicy Sriracha Sauce	45
Barbeque Sauce	45
Honey Mustard Sauce	50
Honey Roasted BBQ Sauce	60
Light Balsamic Vinaigrette Dressing	80
Fat-Free Honey Mustard Dressing	90

Not Recommended:

Sauce Name	Calories
Garden Herb Ranch Sauce	140
Signature Chick-fil-A Sauce	140
Polynesian Sauce (Chick-fil-A)	140
8oz Polynesian Sauce (Chick-Fil-A)	860
Cheese Sauce	160

The Dressings and Sauces at Chick-fil-A have all been calorie-counted under 100 calories, so you can easily keep your order low-calorie if you choose one of these instead of any of the other ones.

Also check: Best Chick-fil-A Sauce Ranked Best To Worst

Chick-fil-A sauces to avoid

If you limit yourself to a single sauce packet per meal, you may be okay, but can anyone do that? Garden Herb Ranch Sauce and signature Chick-fil-A Sauce are two of the worst offenders on the menu. Both contain 140 calories.

The Garden Herb Ranch sauce has a fat content of 15 grams per serving (via Chick-fil-A) whereas Chick-fil-A sauce has a fat content of 13 grams. It is recommended that adults eat no more than 44 to 77 grams of fat a day, depending on their total calorie intake, according to the Cleveland Clinic.

Garden Herb Ranch Sauce can take up over half of your daily fat intake if you’re on the lower end of that range. It is also recommended that you avoid the Polynesian Sauce at Chick-fil-A. This sauce contains 140 calories per serving with 6 grams of fat and 12 grams of sugar. It is not the worst sauce on the menu, but it isn’t the best either.

Chick-fil-A’s healthiest sauces

For you to stay healthy, you don’t have to eat dry chicken nuggets. Chick-fil-A offers nine different sauces to choose from. The lowest-calorie option is the Zesty Buffalo Sauce, which only has 25 calories per serving. 570 grams of sodium is a lot, so keep an eye on it.

At only 45 calories per serving, Chick-fil-A’s Sweet and Spicy Sriracha Sauce and Barbecue Sauce are also decent options.

Neither contains any fat and both have a relatively low sodium content, so these are probably your best sauce option when looking at the entire nutrition label. 50 calories and no fat are found in Honey Mustard Sauce, another healthy alternative.

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