What is the Chick-fil-A Kale Crunch Side?
First introduced to replace the former 'Superfood Side,' the Kale Crunch Side is a blend of key ingredients designed to offer a fresh alternative to typical fast-food options like waffle fries. The simple recipe features:
- Curly kale and green cabbage: These provide a hearty, crunchy base rich in vitamins and fiber.
- Apple cider and Dijon mustard vinaigrette: This dressing coats the greens and adds a tangy flavor.
- Roasted almonds: These provide a salty crunch and a source of healthy fats.
While the ingredient list is straightforward and seemingly healthy, the nutritional impact depends on more than just the base components. Understanding the full nutritional picture is crucial for anyone monitoring their diet.
Breaking Down the Nutrition: Is Chick-fil-A Kale Salad Healthy?
Based on Chick-fil-A's nutrition information, a single Kale Crunch Side contains 170 calories. A deeper look at the macronutrient breakdown reveals the following per serving:
- Calories: 170
- Fat: 12g (61% of calories, with 2g saturated fat)
- Carbohydrates: 13g (30% of calories, with 4g fiber and 8g sugar)
- Protein: 4g (9% of calories)
- Sodium: 250mg
On the plus side, the inclusion of kale and cabbage provides beneficial micronutrients like vitamins C and K, and the fiber content supports digestive health. The roasted almonds contribute heart-healthy monounsaturated fats.
However, the relatively high fat and sugar content, largely from the dressing, are worth noting. While 170 calories is modest for a meal, it's higher than a simple side salad with a light vinaigrette. For perspective, the fat content is 15% of the recommended Daily Value, and the sodium is 11%. This shows that even a seemingly healthy option can harbor hidden calories and fats.
Comparison: How Does It Stack Up?
To determine if the Kale Crunch Side is a healthy choice for you, it's helpful to compare it with other popular options on the Chick-fil-A menu. This table breaks down the nutrition for a side-by-side comparison. All values are for a single serving unless otherwise noted.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Kale Crunch Side | 170 | 12 | 13 | 4 | 250 |
| Medium Waffle Fries | 420 | 22 | 50 | 5 | 240 |
| Market Salad (no dressing) | 310 | 14 | 24 | 28 | 610 |
| Fruit Cup (Medium) | 50 | 0 | 13 | 1 | 0 |
This comparison highlights that the Kale Crunch Side is a significantly healthier alternative to waffle fries, particularly in calories and carbs. However, for a simple side, the Fruit Cup offers far fewer calories and no fat. For a more substantial, high-protein meal, the Market Salad (sans dressing) is a better choice. The key takeaway is that the Kale Crunch is a middle-ground option, better than a fried side but less 'clean' than fruit.
How to Maximize the Health Benefits
Customizing your Chick-fil-A order is the best way to make it healthier. Here are a few tips:
- Pair with lean protein: To build a balanced meal, combine the Kale Crunch Side with a source of lean protein like grilled chicken nuggets. This adds satisfying protein without significant extra fat or calories. For example, an 8-count of grilled nuggets adds 130 calories and 25g of protein.
- Control the dressing: The vinaigrette contributes a large portion of the side's fat and sugar. Consider asking for the dressing on the side and using only half of it to reduce the overall calorie and sugar intake.
- Add extra veggies: Requesting additional plain greens (if available) can increase the volume and nutritional density of your salad without adding many calories.
- Mind the salt: If you are sensitive to sodium, be aware that the roasted almonds are salted and the vinaigrette also contains sodium. Choosing unsalted alternatives or reducing the dressing can help manage this.
Is It Truly a 'Superfood'?
While the original 'Superfood Side' was discontinued, the Kale Crunch Side still features kale, a genuine superfood due to its high concentration of vitamins, minerals, and antioxidants. However, the term 'superfood' in a fast-food context can be misleading. The health benefits are tempered by the dressing and overall processing. The side is a good source of nutrients, but it is not a magic bullet for health. A truly 'superfood' version would be one made fresh at home with wholesome, minimally processed ingredients, as outlined below.
A DIY Version: The Ultimate Healthy Kale Salad
For those who want to take full control of their nutrition, making a kale salad at home is the best option. Here is a simple, healthy recipe:
Ingredients:
- 1 large bunch of kale, stemmed and chopped
- 1/4 head of red cabbage, shredded
- 1/4 cup slivered, unsalted almonds
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp honey or maple syrup (optional)
- Salt and black pepper to taste
Instructions:
- Massage the kale: In a large bowl, drizzle the chopped kale with olive oil and a pinch of salt. Use your hands to massage the leaves for 1-2 minutes until they soften. This makes them more tender and easier to digest.
- Make the dressing: In a small bowl, whisk together the lemon juice, honey (if using), salt, and pepper. Gradually whisk in the remaining olive oil.
- Combine ingredients: Add the shredded cabbage and almonds to the massaged kale. Pour the dressing over the top and toss to combine.
- Optional additions: For extra protein, add grilled chicken breast or chickpeas. For extra flavor and nutrients, add fresh berries or avocado.
This DIY version gives you complete control over the ingredients, allowing you to maximize nutrients and minimize added sugars and sodium.
Conclusion
So, is Chick-fil-A kale salad healthy? In short, it is a healthier choice than many other fast-food sides, offering vitamins, fiber, and healthy fats. However, its dressing contributes a notable amount of fat, sugar, and sodium. It's best viewed as a good fast-food side option rather than a health food powerhouse. For truly optimal nutrition, building a meal around it with lean protein and being mindful of the dressing is recommended. For ultimate control, a homemade version is the superior choice for your nutritional goals. Regardless, opting for the Kale Crunch Side is a step in the right direction compared to typical fried fare. For more on making mindful choices, consider consulting a resource like the American Heart Association for guidance on eating out.
