Jack in the Box Nutrition: An Overview of Healthful Options

The Healthiest Choice

When examining the Jack in the Box menu, the normal hamburger has the best nutritional profile for an entree and is the most nutrient-dense option.

Breakfast Jack in the Box

Jack in the Box offers breakfast items like hash browns, pancakes, burritos, and egg sandwiches with sausage, ham, or bacon. The breakfast sandwiches offer customizable options, but none are low in fat, calories, or sodium.

Small Pancakes

Despite high carbs and low protein, small pancakes have the best nutrition at Jack in the Box.  Eight small pancakes have 143 calories, 2g fat, 28g carbs, 4g protein, and 350 mg sodium.You should anticipate an additional 117 calories and 21g of sugar if you add the syrup.

Large Sausage Breakfast Burrito

The large sausage breakfast burrito has 1,070 calories, 72g fat, 70g carbs, and 2,210 mg sodium.

The Breakfast Jack is a lower-calorie breakfast sandwich choice that has 350 calories, 18g of fat, and 16g of protein. It’s a great way to start the day with protein and limit your intake of sugar.

Burgers from Jack in the Box

With 14 basic burger selections, Jack in the Box is most recognized for its burgers. Its pricier burgers, such as the Buttery Jack and Jumbo Jack, are extremely high in fat and calories. For the lowest-calorie burger choice, order a plain hamburger.

Hamburger

The basic hamburger has 340 calories, 18g fat, 32g carbs, 14g protein, and 570 mg sodium. A standard cheeseburger only contributes 40 calories, 2g of protein, and 3g of fat.

Bacon Ultimate Cheeseburger

The Bacon Ultimate Cheeseburger has 930 calories, 65g fat, 32g carbs, 55g protein, and 1,590 mg sodium. Choose a Jr. Bacon Cheeseburger to cut calories, fat, and sodium by nearly half. It contains 480 calories, 31g fat, 19g protein, and 860 mg sodium.

Jack in the Box Chicken

Jack in the Box offers chicken tenders, burgers, and sandwiches in addition to traditional burgers. A selection of toppings and dipping sauces is available. Just be advised that these add different quantities of fat, calories, and unrecognized sugars.

Chicken Nuggets

The 77-gram (5-piece) chicken nuggets have 238 calories, 17g fat, 13g carbs, 9g protein, and 604 mg sodium.

The chicken fajita pita (247g) ranks second, with more calories and sodium but less fat and more protein. Because of its greater portion size, it’s also a more satisfying option all around. It contains 330 calories, 9g fat, 4.5g saturated fat, 35g carbs, 27g protein, 4g sugar, and 790 mg sodium.

Ranch Chicken Club with Home Style

The Homestyle Ranch Chicken Club from Jack in the Box has 630 calories, 61 grams of carbs, 34 grams of protein, 12 grams of sugar, 8 grams of saturated fat, and 1,690 milligrams of sodium. If a chicken sandwich is what you’re craving, try the chicken sandwich with bacon, which has 1,210 mg of sodium and less sugar and salt (560 calories), 35g of total fat, 7g of saturated fat, 42g of carbohydrates, 21g of protein, and 4g of sugar.

Jack in the Box Salads

The majority of the salads offered by Jack in the Box are 500 calories or fewer, and that doesn’t include salad dressing. Adding creamy dressing, vinaigrette, or other toppings like croutons and corn sticks to a salad can easily add an additional 100 to 200 calories.

Salad with Grilled Chicken

When ordered without dressing or croutons, the grilled chicken salad has 230 calories, 8g of total fat, 3.5g of saturated fat, 12g of carbs, 30g of protein, 5g of sugar, and 590 mg of sodium. An additional 95 calories, 4.5g fat, 3g sugar, and 530mg salt are added by the balsamic dressing and croutons.

Club Salad with Crispy Chicken

In terms of nutrients, the crunchy chicken club salad (without dressing or croutons) has 230 calories, 28g fat overall, 9g fat saturated, 34g carbs, 32g protein, 3g sugar, and 1,230 mg salt.

In total, there are 730 calories, 55g total fat, 13g saturated fat, 47g carbs, 35g protein, 5g sugar, and 1,790 mg sodium when ranch dressing and croutons are included.

Among the healthful alternatives at Jack in the Box is the teriyaki bowl with brown rice, which has 34g of protein and 630 calories. But with 2,120 mg of sodium per bowl, it’s nearly twice as salty as the salad option.

Jack in the Box Tacos

Popular fast-food options like tacos are available at Jack in the Box, albeit they’re not the main attraction on the menu. You can order them as a single, in pairs, or as part of packaged meals on the Late Night menu.

Standard Taco

A single standard taco has 172 calories, 362 mg of sodium, 9g of total fat, 3g of saturated fat, 16g of carbohydrates, 6g of protein, and 1g of sugar. Take note that standard tacos come in pairs.

 Loaded Mini Tacos

There are 470 calories, 22g fat, 7g saturated fat, 51g carbs, 17g protein, 5g sugar, and 1,340 mg salt in each of Jack in the Box’s loaded mini tacos. It is better to share this taco option. The basic mini tacos have 350 calories, 13g fat, 3g saturated fat, 45g carbs, 12g protein, 3g sugar, and 780mg salt without any extra toppings.

Jack in the Box Sides

Apart from the standard fast-food side of fries, Jack in the Box has other options such stuffed jalapenos, onion rings, and egg rolls.

The Applesauce Pouch in Treetops

The menu has one fruit option, a 45-calorie bag of Treetop applesauce with 0g fat, 10g carbs, 0g protein, 10g sugar, and 0g sodium. Choose this side if you’re interested in learning more about Jack in the Box’s nutritional offerings.

Cheddar and Bacon Potato Wedges

The most lethal potato wedges are the bacon cheddar ones, which include 650 calories, 40g fat overall, 9g saturated fat, 57g carbs, 17g protein, 2g sugar, and 1,170mg salt.

If fries are more your thing, Jack in the Box offers both standard and curly fries in a variety of sizes. A modest order of curly fries contains more sodium but somewhat fewer calories (280 versus 300) than the standard cut. With only 200 calories and 410 mg of sodium, an order of curly fries from Jack in the Box’s kid’s menu is a great option for most meals.

Jack in the Box Dessert

The dessert selection of Jack in the Box is quite straightforward when compared to its meals. Ice cream shakes, which are available in vanilla, chocolate, and strawberry flavors in addition to specialty varieties like Oreo, are the centerpiece of the restaurant’s dessert menu.

Overload Chocolate Cake

Chocolate Overload cake has the fewest calories and the least amount of saturated fat of all the sweet delights; it contains 320 calories, 11g total fat, 3g saturated fat, 53g carbs, 3g protein, 40g sugar, and 320 mg salt.

A slice of NY-style cheesecake, which has more protein, less sodium, and less sugar for the same serving size, is a close second to the cake even though it has less calories.

OREO Cookie Shake

The standard 16-ounce OREO cookie smoothie contains 690 calories, 28 grams of total fat, 18 grams of saturated fat, 1 grams of trans fat, 100 grams of carbohydrates, 13 grams of protein, 78 grams of sugar, and 470 milligrams of sodium.

A boost in 990 calories, 39g total fat, 25g saturated fat, 1g trans fat, 145g carbs, 19g protein, 113 g sugar, and 680 mg sodium will be seen if you go for the large (24 oz) size.

Jack in the Box Beverages

Water is always the healthiest option, and Jack in the Box has a large selection of bottled and fountain drinks. There are various sugar-free, calorie-free, caffeine-free soft drinks from Coca-Cola and Pepsi, as well as customisable “freestyle” beverage machines, depending on your preferences and needs.

The restaurant provides its own line of hot and cold beverages. This is a comparison of Jack in the Box’s beverage nutrition content.

Unsweetened Fresh-Brewed Iced Tea

Freshly brewed, unsweetened iced tea is the next healthiest alternative, if water isn’t your first choice. For every 16 ounces, there are zero calories, zero grams of fat, one gram of carbs, zero grams of protein, zero grams of sugar, zero milligrams of salt, and no substitute sweeteners.

In addition to being somewhat nutritious, a standard 12-oz cup of Jack in the Box’s High Mountain arabica coffee (black) contains only 9 calories, no fat, no sugar, and 2g of carbs.

Mocha Iced Coffee with Sweet Cream

The following are the contents of a 16-ounce regular mocha sweet cream iced coffee: 190 calories, 6g total fat, 4g saturated fat, 32g carbs, 3g protein, 30g sugar, and 83 mg salt.

If you order a large (24 oz), you will receive 320 calories, 55g carbs, 5g protein, 50g sugar, 1,420 mg sodium, and 11g fat, 7g saturated fat.

Jack in the Box Dietary Choices

There aren’t many healthy options at Jack in the Box for those on low-sodium diets, but there are enough for those who are gluten-free, low-fat, low-carb, vegetarian, and vegan diets.

Gluten-Free

• Southwest, club, grilled chicken, and salad (no croutons)
• Chocolate, vanilla, or strawberry shake
• spicy corn sticks
• French fries

Get the grilled chicken salad for a gluten-free, high-protein, and vegetable-packed dinner. It’s among the menu items with the highest nutritional value.

Minimal Carbohydrate

• Without croutons, a side salad with a balsamic vinaigrette dressing (8g carbohydrates)
• Grilled chicken in a southwest-style salad without croutons, corn sticks, or dressing
• Frank’s Spicy Red Buffalo Dip Sauce
• 5-piece chicken nuggets

• Grilled chicken in a chicken club salad without croutons, corn sticks, or dressing

You can have a diabetes-friendly dinner at Jack in the Box. A side salad should be served with a 5-piece chicken nugget order (omit the croutons and dressing).

Minimal Fat

• Treetop applesauce pouch with 0 fat calories
• 8 individual small pancakes (16 fat calories)
• Grilled chicken salad (70 calories from fat; no dressing or corn sticks)
• Chicken teriyaki bowl (60 calories from fat)

The low-fat chicken teriyaki bowl from Jack in the Box is a healthy choice if you’re in the mood for something flavorful. The 8-piece tiny pancakes go well with a side of Treetop applesauce if you’re in the mood for something sweet.

Vegan and Vegetarian

A few vegan choices are available at Jack in the Box, including:

• Spicy corn sticks
• Hash browns, fries, curly fries, and homemade potatoes
• Side salad

Alternatively, you can have the teriyaki rice dish without chicken and with additional vegetables. Your best option, otherwise, is the side salad and side fries.

Vegetarians have access to the vegan selections in addition to:

• Mini pancakes
• Onion rings
• Grilled cheese (kid’s menu)
• Stuffed jalapenos

Select the kid’s menu item, grilled cheese, to indulge in a vegetarian meal at Jack in the Box. Add the stuffed jalapenos to your order for a more substantial dish.

Safety and Food Allergies

Some of the items on the Jack in the Box menu include soy, eggs, fish, milk, and wheat, or are prepared with allergies. Though details regarding the production, transportation, storage, and preparation processes of the ingredients may not be included, the entire ingredient list is accessible for every menu item.

When applicable, allergies are mentioned at the end of each ingredient declaration for each menu item, according to the Jack in the Box website. This information should be reviewed before placing an order if you have a food allergy.

A special caution regarding an ingredient used in many of the restaurant’s meals is included in the allergy statement, which you should be aware of if you’re avoiding soy.

A Message From Top Healthies

You don’t have to break your diet or health objectives to indulge in fast food from Jack in the Box through the drive-through. You can make wise food choices at home or when traveling if you know what the nutritional value of Jack in the Box is and how to interpret serving sizes and quantities.