Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise
Whole food · Fast Foods
Photo: Wikipedia
A crispy, golden-brown chicken filet sandwich is a fast-food staple, offering a satisfying crunch from the breaded chicken breast paired with cool, crisp lettuce and creamy mayonnaise. Nutritionally, it delivers a solid protein punch (10.94g per 100g) but is also energy-dense at 276 kcal per 100g, with a significant portion of calories coming from fat and refined carbohydrates.
Calorie split: 16% protein · 40% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People adore the textural contrast—the shatteringly crisp coating against the tender chicken, all softened by the soft bun and cool toppings. It's a beloved, comforting classic that hits a perfect balance of savory, salty, and creamy flavors, deeply embedded in modern fast-food culture.
⚠️ Watch-outs & how to enjoy it better
The high sodium and saturated fat content can be a concern for heart health, and the refined white bun and sugary sauces can cause rapid blood-sugar spikes. To mitigate this, opt for a single patty, skip extra sauce, and pair it with a side salad or fruit instead of fries. Choosing a whole-grain bun, if available, can also improve the fiber content.
Key benefits
- Good source of protein for muscle maintenance and satiety.
- Provides quick energy from carbohydrates.
- Contains some dietary fiber from the lettuce.
- Offers a convenient and palatable meal option.
- The mayonnaise provides some dietary fat for nutrient absorption.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chicken sandwich wars' of 2019, sparked by Popeyes' launch, led to a viral social media frenzy, temporary sell-outs, and a massive, industry-wide boost in chicken sandwich sales across the U.S.
Full nutrition (USDA data · scales with serving)
| Water | 45.8 g |
| Energy | 276 kcal |
| Energy | 1153 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 13.6 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 27.4 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 3.4 g |
| Sucrose | 0.12 g |
| Glucose | 1.1 g |
| Fructose | 1.8 g |
| Lactose | 0.00 g |
| Maltose | 0.47 g |
| Galactose | 0.00 g |
| Calcium, Ca | 72.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 144 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 617 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.35 mg |
| Selenium, Se | 19.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.80 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 29.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 43.0 ug |
| Choline, total | 31.2 mg |
| Vitamin B-12 | 0.33 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 44.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 78.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 41.0 ug |
| Vitamin E (alpha-tocopherol) | 0.69 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.7 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.65 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.16 g |
| MUFA 16:1 c | 0.16 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.8 g |
| MUFA 18:1 c | 3.8 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 5.6 g |
| PUFA 18:2 | 5.1 g |
| PUFA 18:2 n-6 c,c | 5.0 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.52 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.50 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 29.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, english muffin, with egg, cheese, and sausage — USDA does not publish this profile for Fast Foods.
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
Is a crispy chicken sandwich healthier than a beef burger?
It can be, but it depends on preparation. A breaded, fried chicken filet often has similar or higher fat and calories than a lean beef patty. The key is the breading and frying method. Grilled chicken is a significantly lower-calorie, lower-fat alternative.
Why does the chicken stay juicy inside the crispy coating?
The breading and frying process creates a sealed crust that traps moisture inside the meat. Additionally, the chicken is often brined or marinated beforehand to enhance juiciness and flavor.
What is the main allergen in this sandwich?
The most common allergens are wheat (from the bun and breading) and eggs (from the mayonnaise and often the breading batter). It may also contain soy or milk derivatives in the breading or sauces.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.76 kcal/g · 16% calories from protein · 1.4 g fiber · 3.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.