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Zaxby's vs Chick-fil-A: nutrition compared

Which is healthier, Zaxby's or Chick-fil-A? Calories, protein and sodium for every main meal on their 2026 menus, side by side.

2026Freshest menu data

The short answer

By the numbers, Chick-fil-A is the easier place to eat light: it wins 5 of 6 rows. Zaxby's still has good picks, listed below.

	Zaxby's	Chick-fil-A
Main meals in our data	18	74
Light, high protein meals (≤500 cal, 20 g+ protein)	3 (17%)	29 (39%)
Median meal	530 cal	515 cal
Median sodium	2,145 mg	1,700 mg
Most protein per calorie	Chicken Finger, Nuclear, 5 Each: 440 cal, 46 g	Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns: 270 cal, 30 g
Lightest meal	The Garden Blue Zalad: 370 cal	Berry Parfait with Granola: 270 cal
Most protein	The Grilled Cobb Zalad: 58 g	Cobb Salad with Chick-Fil-A Chick-N-Strips: 44 g

Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.

Best orders at Zaxby's

20 g+ protein, most protein per calorie first


Chicken Finger, Nuclear, 5 EachFeatured Items · 5 Each	440	46 g	18 g	20 g	2,800 mg
Chicken Finger, Tongue Torch, 5 EachFeatured Items · 5 Each	440	46 g	19 g	20 g	2,960 mg
Chicken Finger, Teriyaki, 5 EachFeatured Items · 5 Each	510	47 g	35 g	20 g	2,690 mg
Chicken Finger, Buffalo Garlic Blaze, 5 EachFeatured Items · 5 Each	510	46 g	18 g	28 g	3,260 mg
Chicken Finger, Sweet & Spicy, 5 EachFeatured Items · 5 Each	510	46 g	36 g	21 g	2,380 mg

Best orders at Chick-fil-A

20 g+ protein, most protein per calorie first


Hash Brown Scramble Bowl with Grilled Filet-No Hash BrownsBreakfast · Grilled Filet-No Hash Browns	270	30 g	2 g	16 g	n/a
12 Chick Fil a NuggetsEntrées · 12	380	40 g	16 g	17 g	n/a
4 Chick n StripsEntrées · 4	410	39 g	22 g	19 g	n/a
3 Chick n StripsEntrées · 3	310	29 g	16 g	14 g	n/a
Egg White GrillBreakfast	300	27 g	29 g	8 g	n/a

Eat at Zaxby's or Chick-fil-A. Still lose weight.

At both chains, the Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns is 270 calories and the Chicken Finger, Teriyaki, 5 Each is 510. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
both chains orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Full menus: Zaxby's nutrition · Chick-fil-A nutrition.