Kids aren’t the only ones obsessed with chicken nuggets. And who could blame us adults? These nuggs are affordable, convenient, and highly customizable. Fast food brands are also well aware of the chicken nuggets’ strong appeal, which is why it’s not hard to find this item in many restaurants.
Chicken nuggets are no health food, though. But that doesn’t mean you can’t enjoy them, especially those nuggs that are healthier than others. Yes, depending on the ingredients used, chicken nuggets could fit into your diet. So if you want to make smarter decisions the next time you’re craving these little chicken bites, refer to this list of top 10 fast food chicken nuggets ranked by nutrition.
10. Sonic’s Premium Chicken Bites
When looking for something crispy and delicious, the chicken bites from Sonic Drive-In could be a great option. They’re tender, juicy, and lightly coated in seasoned breading. However, if you’re strict with your sodium intake, make sure you only opt for the small size. This option already packs 1,100 mg of sodium, which is over 40% of the recommended intake per day. In terms of calories, the amount varies depending on your selection.
Calorie Count:
- Small – 330 cal
- Medium – 490 cal
- Large – 750 cal
Other Nutritional Information:
- Small – 16 g of protein, 24 g of carbs, and 1 g of sugar
- Medium – 23 g of protein, 36 of carbs, and 1 g of sugar
- Large – 36 g of protein, 55 g of carbs, and 2 g of sugar
9. White Castle’s Chicken Rings
White Castle’s Chicken Rings are sold in 6 pieces, 9 pieces, and 20 pieces (serves 3 people), and are primarily made with chicken breast with rib meat and wheat flour. Calorie-wise, these chicken rings are a slightly better option than Sonic’s Premium Chicken Bites. And if you’re hungry for flavors, White Castle’s Chicken Rings are also available in Hidden Valley Ranch and Spicy Buffalo flavors.
Calorie Count:
- 6 pieces – 320 cal
- 9 pieces – 470 cal
- 20 pieces – 1,050 cal
Other Nutritional Information:
- 6 pieces – 18 g of protein, 12 g of carbs, and 0 g of sugar
- 9 pieces – 26 g of protein, 18 g of carbs, and 0 g of sugar
- 20 pieces – 58 g of protein, 41 g of carbs, and 1 g of sugar
8. Arby’s Premium Chicken Nuggets
Arby’s premium all-white meat chicken nuggets are cooked with a crispy and seasoned breading. Fans have described this breading to be salty and peppery, adding a depth of flavor to the nuggs. Arby’s Premium Chicken Nuggets are available in 4-pc, 6-pc, and 9-pc. What we love about these nuggets is they can be a great option for a protein-packed meal. Four pieces of these nuggets could already give you 17 grams of protein, and a lower amount of calories to boot!
Calorie Content:
- 4 pieces – 210 cal
- 6 pieces – 310 cal
- 9 pieces – 470 cal
Other Nutritional Information:
- 4 pieces – 17 g of protein, 12 g of carbs, and 1 g of sugar
- 6 pieces – 25 g of protein, 18 g of carbs, and 1 g of sugar
- 9 pieces – 38 g of protein, 28 g of carbs, and 2 g of sugar
7. Burger King’s Chicken Nuggets
If you’re looking for other chicken nugget options with lower amounts of calories, consider Burger King’s Chicken Nuggets. These bite-size white meat chicken are coated in crispy breading with homestyle seasoning. They come with a choice of one to four sauces, depending on the size of nuggets you prefer. Should you choose to enjoy them with a BBQ dipping sauce, take note that this would give you additional 50 calories, and much higher if you choose Buffalo dipping sauce (80 cal) or Honey Mustard dipping sauce (90 cal).
Calorie Content:
- 4 pieces – 190 cal
- 8 pieces – 390 cal
- 16 pieces – 770 cal
Other Nutritional Information:
- 4 pieces – 9 g of protein, 12g of carbs, and 0 g of sugar
- 8 pieces – 18 g of protein, 23 g of carbs, and 0 g sugar
- 16 pieces – 37 g of protein, 45 g of carbs, and 0 g of sugar
6. Jack in the Box Chicken Nuggets
As for Jack in the Box’s Chicken Nuggets, expect to get around 48 calories per piece. So, if you’re gonna indulge in four pieces, that’s 190 calories for you. Similar to other nuggs on this list, Jack in the Box’s Chicken Nuggets are made with chicken breast fillet with rib meat. But perhaps they stand out for using canola oil, which helps bring out natural flavors from the ingredients.
Calorie Content:
- 4 pieces – 190 cal
- 8 pieces – 380 cal
Other Nutritional Information:
- 4 pieces – 8 g of protein, 10 g of carbs, and 0 g of sugar
- 8 pieces – 15 g of protein, 20 g of carbs, and 0 g of sugar
5. Wendy’s Crispy Chicken Nuggets
Think chicken nuggets could get in the way of a weight loss journey? Think again…and consider Wendy’s Crispy Chicken Nuggets. These nuggs have lower calorie content: 180 cal per 4-pc pack. It also has a higher amount of protein (10 g) and a tolerable amount of sodium (380 mg). Wendy’s also offers their chicken nuggets in 6 pieces, 10 pieces, and even 50 pieces (Nuggs Party Pack). The fast food chain additionally has a spicy version of these nuggs, marinated in a fiery blend of spices and peppers. The nutritional info below is for the original nuggs only.
Calorie Content:
- 4 pieces – 180 cal
- 6 pieces – 270 cal
- 10 pieces – 450 cal
- Nuggs Party Pack – 2,260 cal
Other Nutritional Information:
- 4 pieces – 10 g of protein, 9 g of carbs, and 0 g of sugar
- 6 pieces – 15 g of protein, 14 g of carbs, and 0 g of sugar
- 10 pieces – 25 g of protein, 23 g of carbs, and 0 g of sugar
- Nuggs Party Pack – 123 g of protein, 116 g of carbs, and 0 g of sugar
RELATED: Wendy’s Menu Prices
4. Carl’s Jr. Chicken Stars
Four pieces of Carl’s Jr.’s Chicken Stars have a lesser amount of calories compared to those of Jack in the Box’s Chicken Nuggets. The former are impossible to miss because of their eye-catching star shape. These Chicken Stars are usually served with a small drink and small fry on the side, with the 4-pc variation having the lowest amounts of calories and carbs. However, not all Carl’s Jr. locations have this small portion of Chicken Stars.
Calorie Content:
- 4 pieces – 180 cal
- 6 pieces – 270 cal
- 9 pieces – 410 cal
Other Nutritional Information:
- 4 pieces – 9 g of protein, 13 g of carbs, and 0 g of sugar
- 6 pieces – 14 g of protein, 19 g of carbs, and 0 g of sugar
- 9 pieces – 21 g of protein, 29 g of carbs, and 0 g of sugar
3. KFC’s Fried Chicken Nuggets
KFC offers 100% all-white meat nuggets made with the signature 100% Original Recipe. This fast food chain has the largest variety of nuggets available. They have five pieces, packing at least 170 calories, and even 50 pieces with at least 2,120 calories. Other available variations include 8-pc, 10-pc, 12-pc, and 36-pc nuggets. Additionally, you can get Saucy Nuggets, hand breaded and tossed in your choice of sauce, including Mango Habanero, Honey BBQ, Chipotle Ranch, and more. The nutritional values below are for the Original nuggs only; flavored ones have higher calorie content.
Calorie Content:
- Per piece – 35 cal
Other Nutritional Information:
- Per piece – 3 g of protein, 1 g of carbs, and 0 g of sugar
RELATED: KFC Menu Prices
2. McDonald’s Chicken Nuggets
McDonald’s is committed to ensuring their menu items meet modern dining standards, and so their chicken nuggets are made with all white meat, with no preservatives or artificial colors and flavors. In terms of calories, they have fewer amounts compared to the ones found in Carl’s Jr.’s Chicken Stars. With only 170 calories per 4-piece serving, McDonald’s chicken nuggets can be a low-calorie option. These nuggets are also available in 6, 10, 20, and 40 pieces, with little to no traces of sugar even in big sizes.
Calorie Content:
- 4 pieces – 170 cal
- 6 pieces – 250 cal
- 10 pieces – 410 cal
- 20 pieces – 830 cal
- 40 pieces – 1,650 cal
Other Nutritional Information:
- 4 pieces – 9 g of protein, 10 g of carbs, and 0 g of sugar
- 6 pieces – 14 g of protein, 15 g of carbs, and 0 g of sugar
- 10 pieces – 23 g of protein, 26 g of carbs, and 0 g of sugar
- 20 pieces – 46 g of protein, 51 g of carbs, and 0 g of sugar
- 40 pieces – 92 g of protein, 102 g of carbs, and 1 g of sugar
1. Chick-fil-A’s Grilled Nuggets
And for the top spot, we have nuggets that aren’t fried, but grilled. Chick-fil-A is the only fast food chain that offers grilled nuggets, which is why the brand is a standout among health-conscious food lovers. Chick-fil-A’s grilled chicken nuggets have the lowest amount of calories and carbs on this list. For a 5-piece serving, you only get 80 calories and 1 gram of carbs. Protein is also pretty high at 16 grams! The grilling helps reduce the fat content, plus you can also enjoy that distinctive smoky flavor. Let it be known, though, that Chick-fil-A also has fried chicken nuggets, with at least 160 calories for 5-piece serving.
Calorie Content:
- 5 pieces – 80 cal
- 8 pieces – 130 cal
- 12 pieces – 200 cal
Other Nutritional Information:
- 5 pieces – 16 g of protein, 1 g of carbs, and 0 g of sugar
- 8 pieces – 25 g of protein, 1 g of carbs, and 1 g of sugar
- 6 pieces – 38 g of protein, 2 g of carbs, and 1 g of sugar
RELATED: Chick-fil-A Menu Prices
From The Club
It’s true that chicken nuggets are not exactly healthy foods, but that doesn’t mean you can’t enjoy them. Here’s another truth: you just have to find those nuggs that are low in calories and carbs and high in protein. Apparently, grilled nuggets are the healthiest out there. But with the technology and innovative minds we have today, it’s not impossible to have other healthy variations of nuggets in the future.
And while we’re not against enjoying some fried nuggets, our advice remains the same: eat them in moderation. If you could, order them in the smallest portion possible to keep your diet in check.