Chicken sandwiches have taken over menus across the nation, often marketed as healthier alternatives to burgers. However, not all chicken sandwiches are created equal. Some are loaded with calories, sodium, unhealthy fats, and sugars, making them far from the healthy choice they might seem.
Whether it’s the excessive use of fried chicken, high-calorie sauces, or oversized portions, these sandwiches can pack a punch in the worst way when it comes to nutrition.
Here’s a look at the most unhealthy chicken sandwiches from 16 major restaurant chains.
1. Popeyes – Spicy Chicken Sandwich
The Popeyes Spicy Chicken Sandwich became a cultural sensation, but it’s not doing you any favors nutritionally. This sandwich boasts a massive 700 calories, with 42 grams of fat and a whopping 1,473 mg of sodium. The spicy mayo and fried chicken add to its greasy, indulgent nature, making it one of the most calorie-dense sandwiches out there.
Calories: 700
Sodium: 1,473 mg
Fat: 42g
2. Chick-fil-A – Spicy Deluxe Sandwich
While Chick-fil-A often markets itself as a healthier fast-food option, the Spicy Deluxe Sandwich is anything but. Clocking in at 550 calories and 25 grams of fat, this sandwich also contains 1,810 mg of sodium, more than 75% of the recommended daily intake. The breaded chicken, combined with cheese and spicy sauce, takes this sandwich over the top in terms of unhealthy ingredients.
Calories: 550
Sodium: 1,810 mg
Fat: 25g
3. KFC – Chicken Sandwic
KFC is known for its crispy fried chicken, and their Chicken Sandwich is no exception. At 650 calories and 35 grams of fat, this sandwich is a heavy hitter. The combination of fried chicken, mayonnaise, and a buttery brioche bun makes it a calorie bomb. Add to that 1,389 mg of sodium, and this sandwich is a major culprit in the world of unhealthy fast food.
Calories: 650
Sodium: 1,389 mg
Fat: 35g
4. McDonald’s – Crispy Chicken Sandwich
McDonald’s Crispy Chicken Sandwich is another item that’s not doing you any favors if you’re watching your health. With 470 calories, 20 grams of fat, and 1,150 mg of sodium, this sandwich is far from a light lunch option. The fried chicken patty paired with mayonnaise and a soft potato bun pushes this sandwich into unhealthy territory.
Calories: 470
Sodium: 1,150 mg
Fat: 20g
5. Burger King – Ch’King Sandwich
Burger King’s Ch’King Sandwich has been called one of the tastiest chicken sandwiches, but it’s also one of the most unhealthy. At 800 calories, 45 grams of fat, and 1,500 mg of sodium, this sandwich is anything but light. The hand-breaded chicken, loaded with mayonnaise and pickles on a brioche bun, ensures that this sandwich is loaded with unhealthy fats and sodium.
Calories: 800
Sodium: 1,500 mg
Fat: 45g
6. Wendy’s – Classic Chicken Sandwich
Wendy’s Classic Chicken Sandwich may seem like a simple option, but with 490 calories, 21 grams of fat, and 1,220 mg of sodium, it’s still packing a lot of unhealthy ingredients. The fried chicken patty, mayo, and sandwich bun make it a high-calorie choice for those trying to eat lighter.
Calories: 490
Sodium: 1,220 mg
Fat: 21g
7. Arby’s – Crispy Chicken Sandwich
Arby’s Crispy Chicken Sandwich contains 500 calories, 23 grams of fat, and 1,220 mg of sodium. The sandwich features a fried chicken breast topped with mayonnaise and lettuce on a sesame seed bun, which makes for a meal that’s heavy on calories and unhealthy fats.
Calories: 500
Sodium: 1,220 mg
Fat: 23g
8. Jack in the Box – Spicy Cluck Sandwich
Jack in the Box’s Spicy Cluck Sandwich might tempt you with its crispy chicken and spicy sauce, but it’s also loaded with 580 calories, 29 grams of fat, and 1,220 mg of sodium. While the sandwich is flavorful, it’s certainly not a healthy option for those watching their calorie intake.
Calories: 580
Sodium: 1,220 mg
Fat: 29g
9. Bojangles – Cajun Chicken Sandwich
Bojangles’ Cajun Chicken Sandwich is a fan favorite, but at 660 calories, 37 grams of fat, and 1,630 mg of sodium, it’s one of the most unhealthy options out there. The fried chicken breast paired with spicy seasoning, mayonnaise, and a buttered bun makes for a high-calorie meal that should be consumed in moderation.
Calories: 660
Sodium: 1,630 mg
Fat: 37g
10. Sonic – Classic Crispy Chicken Sandwich
Sonic’s Classic Crispy Chicken Sandwich clocks in at 570 calories, with 28 grams of fat and 1,300 mg of sodium. The crispy breaded chicken breast, mayonnaise, and soft bun combine to create a sandwich that’s indulgent but unhealthy.
Calories: 570
Sodium: 1,300 mg
Fat: 28g
11. Zaxby’s – Signature Sandwich
Zaxby’s Signature Sandwich is one of the more calorie-dense chicken sandwiches available, with 820 calories, 47 grams of fat, and 1,910 mg of sodium. The fried chicken breast, pickles, and mayo on a buttery bun make it an indulgent but unhealthy choice for those looking to eat light.
Calories: 820
Sodium: 1,910 mg
Fat: 47g
12. Carl’s Jr. – Big Chicken Fillet Sandwich
Carl’s Jr. is known for its over-the-top menu items, and the Big Chicken Fillet Sandwich is no exception. At 660 calories, 34 grams of fat, and 1,580 mg of sodium, this sandwich combines fried chicken with mayonnaise and lettuce on a large bun, making it a high-calorie option that’s tough on your waistline.
Calories: 660
Sodium: 1,580 mg
Fat: 34g
13. Raising Cane’s – Chicken Sandwich Combo
Raising Cane’s Chicken Sandwich Combo includes their signature fried chicken tenders on a toasted bun with Cane’s sauce. The sandwich itself is 670 calories, with 37 grams of fat and 1,350 mg of sodium. When paired with fries and a drink, this meal quickly becomes a calorie bomb.
Calories: 670
Sodium: 1,350 mg
Fat: 37g
14. Church’s Chicken – Chicken Sandwich
Church’s Chicken Sandwich, featuring a crispy chicken fillet, mayo, and pickles on a brioche bun, comes in at 650 calories with 33 grams of fat and 1,300 mg of sodium. The fried chicken and rich bun make this sandwich a high-calorie, high-sodium option that’s far from healthy.
Calories: 650
Sodium: 1,300 mg
Fat: 33g
15. Hardee’s – Big Chicken Fillet Sandwich
Hardee’s Big Chicken Fillet Sandwich is a calorie-heavy option, clocking in at 570 calories with 29 grams of fat and 1,490 mg of sodium. The crispy chicken breast paired with mayo and lettuce on a sesame bun is indulgent but far from a light meal.
Calories: 570
Sodium: 1,490 mg
Fat: 29g
16. Shake Shack – Chick’n Shack
Shake Shack’s Chick’n Shack sandwich is one of the more indulgent options on their menu. With 590 calories, 33 grams of fat, and 1,360 mg of sodium, this fried chicken sandwich topped with lettuce, pickles, and buttermilk herb mayo isn’t the best option if you’re trying to eat healthy.
Calories: 590
Sodium: 1,360 mg
Fat: 33g
Conclusion
While chicken sandwiches are often seen as a healthier alternative to burgers, many options available at popular restaurant chains are far from healthy. With excessive amounts of calories, sodium, and unhealthy fats, these sandwiches can be detrimental to your health if consumed regularly. If you’re trying to eat healthier, consider opting for grilled chicken options or customizing your sandwich to limit calorie-dense toppings like mayo and fried chicken patties.