How Many Calories Does a Zalad Have? Your Definitive Zaxby's Nutrition Guide

December 3, 2025 •

3 min read

Depending on the protein choice and dressing, Zaxby's Zalads can contain anywhere from 410 calories for a Garden House Zalad to over 800 calories for a Fried Cobb Zalad. If you've ever wondered how many calories does a zalad have, the exact count is highly customizable and depends on several key components.

Quick Summary

The calorie count for a Zaxby's Zalad varies significantly based on the chicken preparation (fried vs. grilled), dressing choice, and specific toppings. Customizing ingredients can drastically alter the final nutritional value.

Key Points

Fried vs. Grilled: Fried chicken adds significantly more calories than grilled chicken to any Zalad, with a typical difference of over 100 calories.
Dressing Impact: Dressing can easily add over 200 calories to your meal, so choosing a light option or asking for it on the side is crucial for calorie control.
Base Zalad Calories: The base Zalad with grilled chicken and toast, but no dressing, provides a high-protein meal under 600 calories.
Cobb Zalad Calories: The Cobb Zalad, with its added bacon and egg, typically has more calories and fat than the simpler House Zalad.
Customize for Health: You can significantly reduce a Zalad's calorie count by opting for grilled chicken, using light dressing sparingly, and skipping the Texas Toast.
Garden Options: The Garden Zalads, served without meat, are the lowest-calorie options, offering a simple, fresh base.

Understanding the Calorie Differences in Zaxby's Zalads

Zaxby's offers a variety of Zalads, and the calorie content can differ dramatically based on how you order them. A salad might seem like a universally healthy choice, but toppings like fried chicken, cheese, bacon, and rich dressings can quickly inflate the nutritional value. The two biggest factors influencing your Zalad's total calorie count are the choice between grilled and fried chicken and the type of dressing you add.

The Impact of Protein: Grilled vs. Fried

One of the most significant decisions for your Zalad is the protein. Zaxby's allows you to choose between healthier grilled chicken and a more indulgent fried chicken option for most of its salads. The search results highlight the notable calorie difference:

The House Zalad (No Dressing): Goes from approximately 560 calories with grilled chicken to 660 calories with fried chicken.
The Cobb Zalad (No Dressing): Increases from around 680 calories with grilled chicken to a hefty 780 calories with fried chicken.

This simple swap can save you over 100 calories per meal, not to mention significantly reducing the fat and sodium content. For those looking to control their calorie intake, grilled chicken is the clear winner.

Dressing: The Calorie Amplifier

What you drizzle over your Zalad can have a massive impact. Zaxby's dressings can contain a significant number of calories, often rivaling or even exceeding the calorie count of the base ingredients. For example, a single packet of Ranch dressing can add over 200 calories to your meal. Choosing a lighter option or simply using less dressing is a highly effective strategy for cutting calories without sacrificing flavor. A vinaigrette is often a good alternative, and you can always ask for the dressing on the side to control the amount you use.

Zalad Options and their Calorie Ranges

Beyond the chicken and dressing, the specific type of Zalad also affects the calorie count due to its unique toppings. Here is a breakdown of some popular options:

The House Zalad: The classic House Zalad comes with mixed greens, cheese, cucumbers, tomatoes, and fried onions. Its simpler profile makes it one of the lower-calorie options, especially with grilled chicken.
The Cobb Zalad: The Cobb is more calorie-dense due to additional toppings like bacon and hard-boiled egg. While packed with protein, the additions increase the fat and calorie content.
The Asian Zensation Zalad: This unique salad, often seasonal, features different toppings and a distinct flavor profile. It's important to check the nutritional information for its specific ingredients.
The Blue Zalad: For blue cheese lovers, this salad incorporates blue cheese crumbles, adding flavor and calories.

Customizing for a Healthier Zalad

For a more mindful meal, consider these customization options:

Always Choose Grilled: Opt for grilled chicken to save over 100 calories instantly.
Request Dressing on the Side: This gives you control over how much you add. A little drizzle goes a long way.
Skip the Texas Toast: While delicious, the Texas Toast adds extra carbs and calories. Skipping it is an easy way to trim your total intake.
Lighten Up on the Toppings: Ask for less cheese and fewer fried onions to reduce fat and calories.
Consider a Garden Zalad: These options are typically the base salad without chicken, offering a simple, low-calorie foundation.

Zaxby's Zalad Calorie Comparison (No Dressing)


Zalad Type	Grilled Chicken (Calories)	Fried Chicken (Calories)
House Zalad	560	660
Cobb Zalad	680	780
Blue Zalad	510	680
Asian Zensation Zalad	530	640

Conclusion: Your Choices Matter

In short, how many calories does a zalad have is a question with a variable answer. A Zaxby's Zalad can be a reasonably balanced meal, but its healthfulness depends almost entirely on your choices. By opting for grilled chicken, limiting high-calorie toppings, and controlling your dressing, you can enjoy a flavorful meal without consuming an excessive number of calories. Remember to review Zaxby's official nutritional information for the most precise details on your chosen order.

Zaxby's Official Nutritional Information

Frequently Asked Questions

The calorie count for a House Zalad depends on the chicken. A Grilled House Zalad (without dressing or toast) has approximately 560 calories, while a Fried House Zalad has around 660 calories.

The lowest calorie options are the Garden Zalads, which are served without chicken. The Garden Blue Zalad contains approximately 370 calories without dressing.

The dressing is a major source of calories. A standard packet of Zaxby's dressing, such as Ranch, can easily add over 200 calories to your meal. Choosing a lighter vinaigrette or using less dressing can significantly reduce your total intake.

A Zalad can be a healthy option, but it requires smart choices. To maximize its health benefits, opt for grilled chicken, ask for a light vinaigrette on the side, and skip the Texas toast. The vegetables and protein provide valuable nutrients.

Yes, the Texas toast, which comes standard with most Zalads, adds extra calories and carbohydrates. Skipping it is an easy way to make your meal lighter and reduce the total calorie count.

There is a substantial difference. For example, a Grilled Cobb Zalad (without dressing or toast) has approximately 680 calories, whereas the Fried Cobb Zalad is closer to 780 calories under the same conditions.

Yes, you can customize your order to omit certain toppings and request the dressing on the side. This is the most effective way to control the overall calories and fat content of your Zalad.

The healthfulness of a seasonal Zalad depends entirely on its ingredients. For example, the Asian Zensation Zalad has its own calorie profile. Always check the nutritional information for the specific seasonal item to make an informed choice.