| What to Order & Avoid at Jack in the Box | |
|---|---|
| Most Nutritious Options | Least Nutritious Options |
| Mini Pancakes (Breakfast) | Grande Sausage Breakfast Burrito (Breakfast) |
| Hamburger (Burgers) | Bacon Ultimate Cheeseburger (Burgers) |
| Chicken Fajita Pita (Chicken) | Homestyle Ranch Chicken Club (Chicken) |
| Grilled Chicken Salad (Salads) | Crispy Chicken Club Salad (Salads) |
| Regular Taco (Tacos) | Tiny Loaded Tacos (Tacos) |
| Treetop Applesauce Pouch (Sides) | Bacon Cheddar Potato Wedges(Sides) |
| NY Style Cheesecake (Desserts) | Oreo Cookie Ice Cream Shake (Desserts) |
| Fresh Brewed Iced Tea (Beverages) | Mocha Iced Coffee (Beverages) |
Most Nutritious Option
If you're looking at the Jack in the Box menu and searching for the most nutritious, healthy option, look to the regular hamburger, which boasts the best nutritional profile for an entree.
Jack in the Box Breakfast
Jack in the Box offers a full menu of breakfast items, including egg sandwiches with sausage, ham, or bacon; hash browns; meat, egg, and cheese burritos; and even a mini stack of pancakes.
Breakfast sandwich options at Jack in the Box can be customized to feature egg, cheese, and meat on a roll, croissant, sourdough slices, or biscuits, but none are low in calories, fat, or sodium.
✓ Mini Pancakes
Though low in protein and high in carbs, the mini pancakes offer the best nutrition stats among Jack in the Box healthy breakfast options. Without syrup, eight mini pancakes come in at 143 calories, 2g total fat, 0g saturated fat, 28g carbohydrates, 4g protein, 6g sugar, and 350mg sodium. If you add the syrup, expect to add another 117 calories and 21g of sugar.
✗ Grande Sausage Breakfast Burrito
Jack in the Box's grande sausage breakfast burrito comes in at 1,070 calories, 72g total fat, 21g saturated fat, 70g carbohydrates, 36g protein, 5g sugar, and 2,210mg sodium.
If you want to start your day with protein and keep sugar low, the Breakfast Jack is a lower-calorie breakfast sandwich option with 350 calories, 18g of fat, and 16g of protein.
19 Easy 300-Calorie Breakfast Ideas
Jack in the Box Burgers
Jack in the Box is perhaps best known for its burgers with 14 options regularly available. Its fancier burgers, like the Jumbo Jack and Buttery Jack, are loaded with calories and fat. Order a plan hamburger for the lowest-calorie burger option.
✓ Hamburger
A plain hamburger at Jack in the Box offers 340 calories, 18g total fat, 5g saturated fat, 32g carbohydrates, 14g protein, 5g sugar, and 570mg sodium. Making it a basic cheeseburger adds only another 40 calories, 3g fat, and 2g protein.
✗ Bacon Ultimate Cheeseburger
Jack in the Box's bacon ultimate cheeseburger comes in at 930 calories, 65g total fat, 25g saturated fat, 3g trans fat, 32g carbohydrates, 55g protein, 6g sugar, and 1,590mg sodium.
If you're craving bacon, opt for a Jr. Bacon Cheeseburger instead, which has nearly half the calories, fat, and sodium of the bacon ultimate cheeseburger. It comes in 480 calories, 31g fat, 10g saturated fat, 1g trans fat, 32g carbohydrates, 19g protein, 5g sugar, and 860mg sodium.
Jack in the Box Chicken
In addition to its classic burger options, Jack in the Box has chicken favorites like nuggets and tenders, chicken burgers, and sourdough chicken sandwiches.
You can choose from a variety of toppings and dipping sauces. Just be aware these add varying amounts of calories, fat, and hidden sugars.
✓ Chicken Nuggets
The 5-piece chicken nuggets (77 g) provide 238 calories, 17g total fat, 2g saturated fat, 13g carbohydrate, 9g protein, and 604mg sodium.
A close second is the chicken fajita pita (247 g), which contains more calories and sodium but less fat and more protein. It's also a more filling option overall given its larger portion size. It has 330 calories, 9g total fat, 4.5g saturated fat, 35g carbohydrates, 27g protein, 4g sugar, and 790mg sodium.
✗ Homestyle Ranch Chicken Club
Jack in the Box's Homestyle Ranch Chicken Club has 630 calories, 28g total fat, 8g saturated fat, 61g carbohydrates, 34g protein, 12g sugar, and 1,690mg sodium. If you're craving a chicken sandwich, consider the chicken sandwich with bacon instead, which has less sugar and sodium providing 560 calories, 35g total fat, 7g saturated fat, 42g carbohydrates, 21g protein, 4g sugar, and 1,210mg sodium.
Does Popeyes Have Healthy Menu Options?
Jack in the Box Salads
Most salads on the Jack in the Box menu provide 500 calories or less, but that’s not including salad dressing. Ordering a salad with creamy dressing, vinaigrette, or other fixings like corn sticks and croutons, can easily add 100 to 200 extra calories.
✓ Grilled Chicken Salad
The grilled chicken salad (ordered with no dressing or croutons) offers 230 calories, 8g total fat, 3.5g saturated fat, 12g carbohydrates, 30g protein, 5g sugar, and 590mg sodium. Balsamic dressing and croutons add another 95 calories, 4.5g fat, 3g sugar, and 530mg sodium.
✗ Crispy Chicken Club Salad
The crispy chicken club salad (with no dressing or croutons) provides 230 calories, 28g total fat, 9g saturated fat, 34g carbohydrates, 32g protein, 3g sugar, and 1,230mg sodium.
With ranch dressing and croutons, the total comes to 730 calories, 55g total fat, 13g saturated fat, 47g carbohydrates, 35g protein, 5g sugar, and 1,790mg sodium.
The teriyaki bowl with brown rice is featured among Jack in the Box's healthy options with 630 calories and 34g of protein. However, compared to the salad, it’s a choice that’s almost twice as high in sodium with 2,120mg per bowl.
Try These Healthy Salad Toppers
Jack in the Box Tacos
While they’re not a menu centerpiece, Jack in the Box has popular fast-food options like tacos, which can be ordered in singles, pairs, or part of boxed meals on the chain’s Late Night menu.
✓ Regular Taco
A single regular taco comes in at 172 calories, 9g total fat, 3g saturated fat, 16g carbohydrates, 6g protein, 1g sugar, and 362mg sodium. Note that regular tacos are served in packs of two.
✗ Loaded Tiny Tacos
Jack in the Box's loaded tiny tacos provide 470 calories, 22g fat, 7g saturated fat, 51g carbohydrates, 17g protein, 5g sugar, and 1,340mg sodium. This taco option is best to share. The regular tiny tacos (with no additional toppings) come in at 350 calories, 13g fat, 3g saturated fat, 45g carbohydrates, 12g protein, 3g sugar, and 780mg sodium.
Jack in the Box Sides
In addition to the classic fast-food side of fries, Jack in the Box offers options like onion rings, egg rolls, and stuffed jalapenos.
✓ Treetop Applesauce Pouch
You will find one fruit side on the menu: Treetop applesauce pouch with 45 calories, 0g fat, 10g carbohydrates, 0g protein, 10g sugar, and 0g sodium. If you're interested in Jack in the Box nutrition options, this side is one to choose.
✗ Bacon Cheddar Potato Wedges
The bacon cheddar potato wedges pack the most punch with 650 calories, 40g total fat, 9g saturated fat, 57g carbohydrates, 17g protein, 2g sugar, and 1,170mg sodium.
If fries are more your speed, Jack in the Box has multiple sizes of regular and curly fries. A small order of curly fries has slightly fewer calories than the traditional cut (280 calories versus 300) but is higher in sodium. An order of curly fries from Jack in the Box kid’s menu has just 200 calories and 410mg of sodium, making it a good choice for most meals.
In-N-Out Calories: Healthy Menu Choices and Nutrition Facts
Jack in the Box Dessert
Compared to its meals, the Jack in the Box dessert menu is pretty simple. The main focus of the restaurant's sweet treats is ice cream shakes, which come in vanilla, chocolate, and strawberry as well as special flavors like Oreo.
✓Chocolate Overload Cake
Among the sweet treats, the Chocolate Overload cake provides the lowest calorie count and least saturated fat with 320 calories, 11g total fat, 3g saturated fat, 53g carbohydrates, 3g protein, 40g sugar, and 320mg sodium.
Though the cake has fewer calories, a close second is a slice of the NY-style cheesecake, which has more protein, less sodium, and less sugar for the same serving size.
✗ OREO Cookie Shake
The regular OREO cookie shake (16 oz) comes in at 690 calories, 28g total fat, 18g saturated fat, 1g trans fat, 100g carbohydrates, 13g protein, 78g sugar, and 470mg sodium.
If you size up to the large (24 oz), you'll see a spike with 990 calories, 39g total fat, 25g saturated fat, 1g trans fat, 145g carbohydrates, 19g protein, 113g sugar, and 680mg sodium.
Jack in the Box Beverages
Jack in the Box offers a wide variety of fountain and bottled beverages—including water, which is always the healthiest option. Depending on your needs and tastes, there are several sugar-free, no-calorie, and caffeine-free soft drinks by Coca-Cola and Pepsi, as well as customizable "freestyle" beverage machines.
The restaurant also has its brand of hot and cold drinks. Here’s how the beverage nutrition content at Jack in the Box stacks up.
✓ Fresh Brewed Ice Tea (Unsweetened)
If not opting for water, the next most healthy option is fresh-brewed iced tea (unsweetened). It has 0 calories, 0g fat, 1g carbohydrates, 0g protein, 0g sugar, and 0mg sodium (and no artificial sweeteners) in a 16-ounce serving.
If you drink coffee, a regular 12-oz cup of Jack in the Box’s High Mountain arabica coffee (black) has just 9 calories, no fat, no sugar, and 2g of carbohydrates, making it another relatively healthy beverage option.
✗ Mocha Sweet Cream Iced Coffee
A regular mocha sweet cream iced coffee (16 oz) contains 190 calories, 6g total fat, 4g saturated fat, 32g carbohydrates, 3g protein, 30g sugar, and 83mg sodium.
Make it a large (24 oz) and you'll get 320 calories, 11g fat, 7g saturated fat, 55g carbohydrates, 5g protein, 50g sugar, and 1,420mg sodium.
Jack in the Box Diet-Specific Options
Jack in the Box offers limited choices for gluten-free, low-fat, low-carb, vegetarian, and vegan diets, but does not offer healthy options for people following a low-sodium diet.
Gluten-Free
- Grilled chicken, southwest, side, or club salad (without croutons)
- French fries
- Vanilla, chocolate, or strawberry shake
- Spicy corn sticks
For a protein- and veggie-packed meal that's also gluten-free, order the grilled chicken salad. It's one of the most nutrition-packed items on the entire menu.
Gluten-Free Fast Food: What Are Your Options?
Low-Carb
- Side salad with balsamic vinaigrette dressing (no croutons) (8g carbs)
- Grilled chicken salad (with no dressing or corn sticks) (12g carbs)
- Chicken club salad with grilled chicken (no toppings or dressing) (13g carbs)
- 5-piece chicken nuggets (13g carbs)
Make your own low-carb meal by ordering the grilled chicken salad. Ask for no dressing or the included corn sticks. In total, the dish will contain 12g of carbs.
Diabetes-Friendly
- Side salad (no croutons or dressing)
- 5-piece chicken nuggets
- Southwest chicken salad with grilled chicken (no croutons, corn sticks, or dressing)
- Chicken club salad with grilled chicken (no croutons, corn sticks, or dressing)
- Frank’s Red Hot Buffalo Dipping Sauce
A diabetes-friendly meal at Jack in the Box is possible. Pair a 5-piece chicken nugget order with a side salad (eliminate the croutons and dressing).
Low-Fat
- Treetop applesauce pouch (0 calories from fat)
- 8-piece mini pancakes (16 calories from fat)
- Chicken teriyaki bowl (60 calories from fat)
- Grilled chicken salad (with no dressing or corn sticks) (70 calories from fat)
If you're feeling a savory dish, the chicken teriyaki bowl is a Jack in the Box healthy option for those following a low-fat diet. If you're craving sweet, the 8-piece mini pancakes with a side of Treetop applesauce make for a good combination.
Vegetarian & Vegan
Jack in the Box has a few vegan options on the menu, including:
- Side salad
- Spicy corn sticks
- Homestyle potatoes, hash browns, fries, and curly fries
You can also ask for the teriyaki rice bowl with extra veggies instead of chicken. Otherwise, the side salad and side of fries are your best bet.
Vegetarians can choose from the vegan options plus:
- Grilled cheese (kid’s menu)
- Mini pancakes
- Stuffed jalapenos
- Onion rings
To enjoy a vegetarian dish at Jack in the Box, opt for the grilled cheese from the kid's menu. For a more filling dish, add the stuffed jalapenos to your order.
Food Allergies and Safety
The Jack in the Box menu features foods that may contain or be prepared with allergens including soy, egg, fish, milk, and wheat. The complete ingredient list is available for each menu item but may not include information about how the ingredients were produced, transported, stored, or prepared.
Jack in the Box Ingredients and Allergen Statement
Like most restaurants, our restaurants prepare and serve products that contain Soy, Egg, Fish, Milk, and Wheat. While a particular ingredient statement may not list one of these allergens, our products may be prepared with equipment that is shared with products containing one or more of these allergens. If you have a food allergy, please consult with your physician before deciding which Jack in the Box products are right for you. We also recommend checking our Ingredient and Allergen information frequently as our menu and ingredients may change.
The Jack in the Box website notes that when present, allergens are listed at the end of each ingredient statement for individual menu items. If you have a food allergy, you'll want to review this information prior to ordering.
The restaurant's allergy statement also includes a special warning about an ingredient used in many of its dishes you'll want to be aware of if you're avoiding soy.
Butter-Flavored Vegetable Oil
Please note: Grilled vegetables, eggs, and some bakery items are prepared in our restaurants with BFVO (butter-flavored vegetable oil). This ingredient will add soy allergen to these prepared items.
A Word From Verywell
Hitting the drive-thru at a fast-food restaurant like Jack in the Box doesn't have to throw you off your diet plan or health goals. When you understand the Jack in the Box nutrition content and how to make sense of portions and serving sizes, you can make informed decisions about the foods you eat, whether at home or on the road.
Can You Find Healthy Options at Hardee's?
