Are Chick-fil-A's Waffle Fries Healthy? A Full Nutritional Breakdown

January 1, 2026 •

4 min read

A medium serving of Chick-fil-A Waffle Potato Fries contains approximately 365 calories, 17 grams of fat, and 246 milligrams of sodium. This might be surprising for many who perceive the restaurant as a 'healthier' fast-food option, leading to the question: are Chick-fil-A's waffle fries healthy?

Quick Summary

An analysis of Chick-fil-A waffle fries' nutritional content reveals they are calorie-dense and high in fat and sodium. The healthiness of this popular fast-food side depends on portion size and overall dietary balance. Healthier side swaps and at-home alternatives offer better options.

Key Points

High in Calories and Fat: A medium order of Chick-fil-A waffle fries contains about 365 calories and 17 grams of fat due to deep-frying.
Significant Sodium Content: The fries also have a notable sodium level of 246mg per medium serving.
Frying Method is the Main Factor: Deep-frying in peanut oil is what makes the fries high in calories and fat, not the potato itself.
Healthier Alternatives Exist: Chick-fil-A offers more nutritious side options like the Fruit Cup or Kale Crunch Side.
Best for Moderation: Waffle fries are best enjoyed as an occasional treat rather than a regular dietary choice.
Homemade Versions are Healthier: Making waffle fries at home in an air fryer allows for control over ingredients and cooking method, resulting in a significantly healthier side.
Sweet Potato Fries Aren't Inherently Better: When deep-fried, sweet potato fries have a similar caloric and fat profile to regular fries, though they offer more Vitamin A.
Impact on Your Diet: Enjoying waffle fries should be balanced with lean protein, whole grains, and vegetables throughout the rest of your meals.

Decoding the Chick-fil-A Waffle Fry Nutrition

When we consider the question of whether fast food is healthy, it's essential to look beyond marketing and focus on the hard numbers. For Chick-fil-A's iconic waffle fries, the nutritional profile provides a clear picture. The iconic waffle shape creates more surface area, which can mean more oil absorption during the frying process. This contributes to their overall calorie, fat, and sodium counts.

Nutritional Facts for a Medium Serving

According to nutritional information:

Calories: ~365 kcal
Total Fat: ~17g (22% Daily Value)
Saturated Fat: ~2.7g (14% Daily Value)
Carbohydrates: ~48g (17% Daily Value)
Dietary Fiber: ~4.4g (16% Daily Value)
Protein: ~4g
Sodium: ~246mg (11% Daily Value)
Cholesterol: 0mg

While the fries do provide some fiber and protein, they are primarily a source of simple carbohydrates and fat. The calories, fat, and sodium are significant for a side item, especially when combined with a main entrée and a sugary drink, which can push total meal calories well above 800.

Is the Cooking Method a Factor?

Chick-fil-A cooks its items in 100% refined peanut oil. While peanut oil is a plant-based oil, the refining process and the act of deep-frying significantly increase the calorie and fat content of the final product. The frying method, rather than the initial potato, is the primary reason why any deep-fried fast-food item can't be considered a 'healthy' choice. Health experts emphasize that how food is cooked is more important than the specific ingredient when it comes to overall health impact.

Comparing Waffle Fries to Other Options

To put the waffle fries into context, let's compare them to some alternatives, both on the Chick-fil-A menu and in general. This helps illustrate how different choices impact a meal's nutritional value.


Item	Calories	Fat	Sodium	Dietary Fiber	Verdict
Chick-fil-A Medium Waffle Fries	365 kcal	17g	246mg	4.4g	High in fat, sodium, and calories for a side.
Chick-fil-A Fruit Cup (medium)	70 kcal	0g	0mg	1g	Significantly lower in calories and fat.
Chick-fil-A Kale Crunch Side	170 kcal	12g	230mg	4g	Lower calories, but still has moderate fat from dressing.
Sweet Potato Fries	Similar to fries when deep-fried.	Similar to fries when deep-fried.	Similar to fries when deep-fried.	Higher in Vitamin A and fiber.	Nutrient-dense potato, but cooking method negates health benefits.
Baked Potato	Significantly lower when not fried.	Very low when not fried.	Varies with seasoning.	High in fiber.	A much healthier, low-fat side option.

Healthier Strategies for Your Chick-fil-A Meal

If you love Chick-fil-A but want to make more nutritious choices, there are simple strategies you can follow:

Choose a healthier side: Opt for the fruit cup, Kale Crunch Side, or a side salad with a lighter dressing instead of the waffle fries.
Pair wisely: If you do crave the fries, order a smaller portion and balance your meal with a lean protein, like grilled chicken nuggets, and water.
Mind your sauces: The popular Chick-fil-A sauce adds a significant number of calories. Choosing a lighter sauce like Zesty Buffalo or simply using less is a good strategy.
Consider a 'treat' mindset: Enjoy waffle fries as an occasional treat rather than a regular part of your diet. Practicing moderation and portion control is key.

Making Healthier Waffle Fries at Home

For those who want to enjoy the taste and texture of waffle fries with a healthier twist, making them at home is the best solution. By controlling the ingredients and cooking method, you can dramatically reduce the fat and calorie content.

Recipe: Homemade Air Fryer Waffle Fries

Prep the potatoes: Cut russet potatoes into waffle shapes using a mandoline slicer. Soak the slices in cold water for 30 minutes to remove excess starch, which helps achieve a crispier texture.
Season the fries: Pat the potatoes completely dry. Toss with a small amount of avocado oil and season with sea salt and a pinch of paprika.
Air-fry to perfection: Place the seasoned fries in a single layer in the air fryer basket. Cook at 380°F for 18–22 minutes, shaking the basket halfway through to ensure even browning.
Serve: Enjoy your healthier, crispy waffle fries with your favorite light dipping sauce.

Conclusion: Are Chick-fil-A's Waffle Fries a Healthy Choice?

No, Chick-fil-A's waffle fries are not a healthy food. As a deep-fried item, they are high in calories, fat, and sodium, and they should be enjoyed in moderation as an occasional treat rather than a dietary staple. The cooking process negates any inherent nutritional benefits of the potato itself. However, by understanding their nutritional profile, you can make informed decisions. Choosing healthier sides from Chick-fil-A's menu or making a delicious, lower-fat version at home allows you to enjoy the flavor you love while staying aligned with your health and wellness goals.

Frequently Asked Questions

A medium order of Chick-fil-A Waffle Potato Fries contains approximately 365 calories.

No, as a deep-fried fast-food item, Chick-fil-A's waffle fries are not considered a healthy option due to their high calorie, fat, and sodium content. They should be enjoyed in moderation.

The main reason is the deep-frying process, which adds significant amounts of fat and calories. The waffle shape also increases surface area, leading to more oil absorption.

Healthier sides include the Fruit Cup, Kale Crunch Side, and Side Salad. These options are much lower in calories and fat.

When deep-fried, sweet potato fries are comparable in calories and fat to regular fries. While sweet potatoes offer more vitamin A, the cooking method negates many of the potential health benefits.

To make healthier waffle fries at home, use a minimal amount of oil and an air fryer or bake them in the oven instead of deep-frying.

Chick-fil-A uses 100% refined peanut oil to fry their waffle fries and other fried menu items.

Yes, you can enjoy them in moderation. The key is portion control and balancing your overall meal and daily intake. You can also pair a smaller order with a grilled entrée and water.