How many calories does a grilled chicken sandwich from Zaxby's have?

November 28, 2025 •

3 min read

While many assume a grilled chicken sandwich is a low-calorie option, the truth often lies in the details. A single grilled chicken sandwich from Zaxby's contains a notable amount of calories, even before you add any extra sauces or sides.

Quick Summary

The Zaxby's grilled chicken sandwich has 470 calories, a figure that can increase with added sauces and sides. The sandwich includes a grilled chicken fillet, lettuce, and tomatoes on a potato bun, offering a substantial 38 grams of protein. Customizing your order can significantly impact the total calorie count and overall nutritional value.

Key Points

Base Calories: The Zaxby's grilled chicken sandwich alone contains 470 calories, a figure that serves as a starting point for meal planning.
High in Protein: With 38 grams of protein, this sandwich is a solid choice for those looking for a protein-packed meal.
Sauces Add Calories: The optional Ranch sauce can add a considerable number of extra calories, fat, and sodium to the total.
Side Dishes Increase Total: When ordered as a meal with crinkle fries, the calorie count jumps significantly to 880 calories or more.
Manage Sodium Intake: The sandwich is quite high in sodium (1440mg), so customers watching their salt intake should be cautious.
Customization is Key: To reduce calorie intake, options like skipping the sauce and extra toppings and choosing water over soda are highly effective.
Comparison with Competitors: Compared to Chick-fil-A and Wendy's grilled chicken sandwiches, Zaxby's offers more protein but also more calories and sodium.

Official Calorie and Nutritional Information

According to recent nutrition data, a Zaxby's grilled chicken sandwich contains approximately 470 calories, for the sandwich alone. This makes it a popular choice for those looking for a high-protein, lower-calorie meal compared to many fried alternatives on the menu. A closer look at the macronutrient breakdown reveals the following based on data from Nutritionix:

Calories: 470 kcal
Total Fat: 20g
Saturated Fat: 3.5g
Cholesterol: 100mg
Sodium: 1440mg
Total Carbohydrates: 35g
Dietary Fiber: 3g
Sugars: 8g
Protein: 38g

It is important to note that these figures represent the sandwich without any side dishes or additional condiments. The default sandwich comes with a grilled chicken fillet, lettuce, and tomatoes on a toasted potato bun, with Ranch sauce typically served on the side.

Factors That Increase the Calorie Count

The base grilled chicken sandwich provides a clear picture of its nutritional value, but your final meal's calories depend heavily on your choices. Many customers add extra items that can quickly inflate the total.

Customizations and Sauce

One of the most significant calorie additions comes from the accompanying sauce. The creamy Ranch dressing can add a considerable number of calories, fats, and sodium. The CalorieKing website suggests that a Zaxby's grilled chicken sandwich, potentially including the standard sauce and toppings, can be up to 540 calories. For a meal, the figures jump even higher. Adding extra cheese or bacon would also boost the fat and calorie content.

The Full Meal

Ordering the Grilled Chicken Sandwich as a meal, which includes Crinkle Fries and a drink, drastically changes the nutritional profile. A Zaxby's Grilled Chicken Sandwich & Crinkle Fries meal (without a drink) contains 880 calories. If you add a regular soda, the total meal can easily exceed 1,000 calories.

Comparison: Zaxby's vs. Competitors

To put the Zaxby's sandwich into perspective, here is a comparison with similar menu items from other fast-food restaurants. Nutrition data can vary slightly between sources, but these figures provide a good general comparison.


Item	Restaurant	Calories	Protein	Sodium
Grilled Chicken Sandwich	Zaxby's	470	38g	1440mg
Grilled Chicken Sandwich	Chick-fil-A	390	28g	~1100mg
Grilled Chicken Sandwich	Wendy's	350	35g	~900mg

Note: Sodium values for competitors are approximate and can vary based on the specific version and preparation. Chick-fil-A data from, Wendy's data from.

As the table shows, Zaxby's offers a higher protein count but also has a higher calorie and sodium count for its base grilled chicken sandwich when compared to Chick-fil-A and Wendy's. This highlights the importance of checking nutritional information for specific menu items.

Tips for a Healthier Zaxby's Grilled Chicken Meal

If you are watching your calorie and sodium intake, here are some actionable tips for enjoying a Zaxby's meal without compromising your health goals:

Omit the Sauce: The Ranch dressing is a significant source of fat and calories. Ask for the sandwich without the sauce or use a very small amount.
Choose Lighter Add-ons: Skip the extra cheese and bacon, which are high in saturated fat and sodium.
Pick a Healthier Side: Instead of fries, opt for a side salad with a light dressing (served on the side) or ask if other low-calorie options are available.
Drink Water: A soda adds empty calories and sugar. Choosing water is a simple and effective way to cut down.
Consider a Zalad: The Grilled House Zalad from Zaxby's is another option, though it is still important to be mindful of dressing. It contains 560 calories, offering high protein and vegetables.

Conclusion

For those wondering how many calories a grilled chicken sandwich from Zaxby's has, the answer is 470 calories for the standard sandwich, with this number increasing significantly when sauces and sides are included. While it can be a relatively healthy, protein-rich option in the fast-food landscape, diners should be mindful of their meal choices to keep calories and sodium in check. Customizing your sandwich and choosing lighter sides are simple yet effective strategies for a more health-conscious meal. For the most up-to-date nutritional information, it is always best to check the official source, such as the company's interactive nutrition menu.

Frequently Asked Questions

The Zaxby's grilled chicken sandwich, without any sauces or sides, contains 470 calories, according to the Nutritionix database.

No, the 470-calorie count is for the sandwich only. The optional Ranch dressing typically served on the side will increase the total calories, fat, and sodium significantly.

It can be a healthier fast-food choice, primarily due to its high protein content. However, the high sodium count and the potential for added calories from sauce and sides should be considered when assessing its overall health profile.

A Grilled Chicken Sandwich meal that includes crinkle fries contains 880 calories, before accounting for a drink.

To reduce calories, you can ask for the sandwich with no sauce, skip any add-ons like cheese or bacon, opt for a side salad with light dressing instead of fries, and choose water instead of soda.

Zaxby's grilled chicken sandwich has more calories, protein, and sodium than Chick-fil-A's grilled chicken sandwich. Zaxby's is 470 calories with 38g protein, while Chick-fil-A is 390 calories with 28g protein.

The sandwich includes a grilled chicken fillet, lettuce, and tomatoes on a toasted potato bun. Ranch dressing is typically served on the side.