Official Calorie Count for the Kale Crunch Side
Chick-fil-A's Kale Crunch Side is a popular menu item consisting of a blend of curly kale and green cabbage, tossed in an apple cider and Dijon mustard vinaigrette, and topped with roasted almonds. The official calorie count for one serving is 170 calories.
Nutritional Breakdown of the Kale Crunch Side
Understanding the full nutritional picture is beneficial. Here is a look at the macronutrient composition of the standard Kale Crunch Side:
- Total Calories: 170
- Total Fat: 12g
- Carbohydrates: 13g
- Protein: 4g
- Dietary Fiber: 4g
- Sugars: 8g
The higher fat content comes primarily from the vinaigrette and the roasted almonds, which also contribute to the texture and healthy fats.
Customizing Your Chick-fil-A Kale Meal
For a more substantial meal, combining the Kale Crunch Side with a protein source, like Chick-fil-A's Grilled Nuggets, creates a balanced, high-protein option.
Building a High-Protein Kale Meal
Here's how the calories break down with grilled chicken:
- Kale Crunch Side: 170 calories
- 5-count Grilled Nuggets: Adds 80 calories
- Total Calories: 250 calories
- Approximate Protein Total: 20g
This combination offers a significant protein boost with a modest calorie increase, making it a favorite for those monitoring their intake. Adding a packet of Zesty Buffalo Sauce is also a popular way to add flavor with minimal extra calories.
Comparison of Chick-fil-A Salads
To compare the Kale Crunch Side to other Chick-fil-A salads, it's helpful to note that the calorie count of larger salads can vary significantly based on toppings and dressings.
| Salad Option | Estimated Calories | Primary Toppings | Key Differentiators |
|---|---|---|---|
| Kale Crunch Side | 170 (Side) | Cabbage, almonds, vinaigrette | Lowest calorie count, simple ingredients |
| Market Salad (with Grilled Chicken Filet) | 550 (Entrée) | Grilled chicken, red and green apples, strawberries, blueberries, blue cheese, nuts | High in fruit and protein, comes with a Zesty Apple Cider Vinaigrette |
| Cobb Salad (with Nuggets) | 830 (Entrée) | Fried nuggets, eggs, bacon, corn, cheese, tomatoes, dressing | Highest calorie and fat content, includes fried chicken and heavier toppings |
Tips for Lowering Calories on Your Chick-fil-A Kale Meal
Here are a few tips to make your meal even lighter:
- Go Easy on the Vinaigrette: The apple cider and Dijon mustard vinaigrette is a source of fat and calories. Consider using only half the packet or ordering the salad without dressing.
- Choose Grilled Protein: Opt for the Grilled Nuggets instead of fried options to add protein without extra calories and sodium.
- Mind Your Add-ons: Be aware of additional toppings like cheese or bacon, which can increase calorie count.
- DIY Hack: Combine the Kale Crunch Side without dressing with grilled nuggets and add a light sauce like hot sauce.
Frequently Asked Questions About the Kale Crunch Side
Is the Chick-fil-A Kale Crunch Side a healthy option?
Yes, the Kale Crunch Side is considered a healthy choice, especially compared to other fast-food sides like fries. It provides nutrients, fiber, and healthy fats from ingredients like kale, cabbage, and almonds.
What are the main ingredients in the Chick-fil-A Kale Crunch Side?
The salad contains curly kale, green cabbage, an apple cider and Dijon mustard vinaigrette, and roasted almonds.
Can I order the Kale Crunch Side without the almonds?
Yes, you can request the Kale Crunch Side without the almonds to reduce calories or if you have a nut allergy.
How does the Kale Crunch Side compare to fries in terms of calories?
The Kale Crunch Side has 170 calories, while a medium order of Chick-fil-A Waffle Potato Fries has 380 calories. Choosing the Kale Crunch Side is a simple way to reduce calories.
Is the dressing on the Kale Crunch Side included in the calorie count?
Yes, the 170-calorie count includes the apple cider and Dijon mustard vinaigrette.
Are there vegetarian or vegan options for the Kale Crunch Side?
The Kale Crunch Side is vegetarian. For a vegan option, check the official allergen guide to confirm the vinaigrette ingredients.
How many calories are in kale salad from Chick-fil-A when you add protein?
Adding a 5-count of Grilled Nuggets to the 170-calorie Kale Crunch Side results in a meal of approximately 250 calories.
Conclusion
Knowing how many calories are in kale salad from Chick-fil-A helps make informed meal choices. The Kale Crunch Side, at 170 calories, is a low-calorie, nutrient-rich option. Paired with Grilled Nuggets, it becomes a high-protein meal of about 250 calories. Customization can further reduce calories. Refer to the official Chick-fil-A website for the most current nutritional facts.
Resources
- Chick-fil-A Nutrition & Allergens: For the most current information directly from the source.
- EatingWell: A great resource for diet and nutrition insights, including articles about popular fast-food hacks.
- Tasting Table: Offers ideas and articles on food trends and fast-food menu hacks.
- CalorieKing: A database for nutritional information on various foods, including many fast-food items.
- Eat This Much: A website that provides detailed macro breakdowns of restaurant food.
