by The popular chicken nugget is a fast food favorite known for being quick, easy and convenient. Whether you eat them as a quick snack or pair them with chips for a complete meal, nuggets are undeniably popular. But behind their widespread appeal lies a question worth asking: How do they stack up nutritionally?
The answer often depends on how prepared they are. Most chicken nuggets are breaded and fried, which results in high levels of saturated fat and sodium that clog arteries. However, not all nuggets are created equal – some chains offer grilled options that are less calorie dense. These variations in preparation significantly impact their nutritional value, so it’s worth examining how they differ from chain to chain.
Below, we’ve ranked chicken nuggets from 10 fast food restaurants from least to most nutritional. We focus on the smallest portions available (typically four or five pieces) and exclude sauces and dips, which can contain significant amounts of calories, sugar and sodium. Use this guide to make smarter choices the next time you’re craving chicken nuggets. For a taste-based ranking, see “The Best Fast Food Chicken Nuggets, Ranked by Flavor.”
10 fast food chicken nuggets – sorted by nutritional value
sound Premium chicken bites
Nutritional Value (Per Small Serving):
Calories: 330
Fat: 19 g (saturated fat: 3.5 g)
sodium: 1,100 mg
Carbohydrates: 24 g (fiber: 3 g, sugar: 1 g)
protein: 16g
Sonic offers its chicken nuggets as “bites” in small, medium and large portions, but the number of pieces per serving is not specified. These white meat chicken bites are lightly coated in seasoned breading and have the highest calorie count of any fast food nugget. The sodium content is 47% of the recommended daily maximum (much higher than any other option), while the saturated fat content is 17.5% of the recommended daily maximum.
White castle Chicken rings
Nutritional values (per serving of 6):
Calories: 320
Fat: 20 g (saturated fat: 4.5 g)
sodium: 610 mg
Carbohydrates: 12 g (fiber: 0 g, sugar: 0 g)
protein: 18g
The smallest portion of these bite-sized, breaded and fried White Castle White Meat Chicken Rings comes in a 6-piece portion. They contain 22.5% of the recommended daily maximum of saturated fat and 26.5% of sodium. On the bright side, they contain 18 grams of protein per serving – more than any other option on this list.
Arby’s Premium chicken nuggets
Nutritional values (per serving of 4):
Calories: 210
Fat: 10 g (saturated fat: 3 g)
sodium: 600 mg
Carbohydrates: 12 g (fiber: 1 g, sugar: 1 g)
protein: 17g
Arby’s all-white meat chicken nugget is coated in seasoned breading and deep-fried. At over 100 calories less than the previous two options, they’re already a slightly better choice. However, they are inadequate in terms of saturated fat and sodium content, containing 15% and 26% of the recommended daily maximum, respectively.
Burger King Chicken nuggets
Nutritional values (per serving of 4):
Calories: 190
Fat: 12 g (saturated fat: 2.5 g)
sodium: 490 mg
Carbohydrates: 12 g (fiber: 1 g, sugar: 0 g)
protein: 9g
Although Burger King’s chicken nuggets have the same calories as Jack in the Box nuggets, the saturated fat and sodium content are slightly higher, at 12.5% and 21.3% of the recommended daily maximum, respectively.
Jack in the Box Chicken nuggets
Nutritional values (per serving of 4):
Calories: 190
Fat: 13 g (saturated fat: 2 g)
sodium: 480 mg
Carbohydrates: 10 g (fiber: 1 g, sugar: 0 g)
protein: 8g
These chicken nuggets aren’t the worst choice on their own, but when you pair them with fries and a soda, the saturated fat, sodium, and added sugar levels increase significantly. To make the meal healthier, consider pairing it with non-fried vegetables, fruits, or a side dish like milk or yogurt for a more balanced option.
Wendy’s Crispy chicken nuggets
Nutritional values (per serving of 4):
Calories: 180
Fat: 12 g (saturated fat: 2.5 g)
sodium: 380 mg
Carbohydrates: 9 g (fiber: 0 g, sugar: 0 g)
protein: 10g
Wendy’s crispy breaded and fried 100% white meat chicken nuggets have a reasonable amount of calories and sodium per serving. It’s the choice of the six dipping sauces that can sabotage a good choice – so dip lightly!
Carl’s Jr. chicken stars
Nutritional values (per serving of 4):
Calories: 180
Fat: 10 g (saturated fat: 2 g)
sodium: 320 mg
Carbohydrates: 13 g (fiber: 2 g, sugar: 0 g)
protein: 9g
These star-shaped chicken nuggets contain less saturated fat and sodium than the calorie-equivalent serving at Wendy’s. Since it is served with a small drink and fries, opt for water, unsweetened iced tea or coffee and small fries to keep the overall look of the meal under control.
McDonald’s Chicken nuggets
Nutritional values (per serving of 4):
Calories: 170
Fat: 10 g (saturated fat: 1.5 g)
sodium: 340 mg
Carbohydrates: 10 g (fibre: 0 g, sugar: 0 g)
protein: 9g
McDonald’s advertises that its all-white meat chicken nuggets are made without artificial colors, flavors or preservatives. The saturated fat content is very reasonable and amounts to 7.5% of the recommended daily maximum. However, dipping sauces can quickly add extra calories, sugar, and sodium, so it’s best to stick to no more than two packets per serving of four.
KFC Fried nuggets
Nutritional value (per 5 serving):
Calories: 180
Fat: 8 g (saturated fat: 0 g)
sodium: 700 mg
Carbohydrates: 5 g (fiber: 0 g, sugar: 0 g)
protein: 15g
The 5-piece chicken nugget menu item at KFC is one of the lowest calorie compared to other fried options. There are no saturated fats, while the sodium content is slightly higher at 29% of the recommended daily maximum. The protein content is also higher compared to other fried options.
Chick-Fil-A Grilled nuggets
Nutritional value (per 5 serving):
Calories: 80
Fat: 2 g (saturated fat: 0 g)
sodium: 270 mg
Carbohydrates: 1 g (fiber: 0 g, sugar: 0 g)
protein: 16g
The only place that offers grilled nuggets is Chick-fil-A, with the lowest calorie content by far! There are no saturated fats and the sodium content is very reasonable at 11.7% of the recommended daily maximum. The other good news is that Chick-fil-A also offers other healthy options to pair with your nuggets, including a handful of salads. But as with any nugget option, don’t overdo the dipping sauce!
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Toby Amidor, MS, RD, CDN, MS, RD, CDN
Toby Amidor is an award-winning nutritionist and Wall Street Journal bestselling cookbook author who believes that healthy and wholesome can also be appetizing and delicious. Read more about Toby
