Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread
Whole food · Fast Foods
Photo: Wikipedia
A grilled chicken filet sandwich is a lean, savory handheld meal featuring a seasoned chicken breast patty, crisp lettuce, juicy tomato, and a creamy spread, all nestled in a soft bun. Its texture is a satisfying mix of tender, smoky chicken and fresh, crunchy vegetables. With 17.34g of protein per 100g, it's a protein-packed option that supports muscle maintenance.
Calorie split: 39% protein · 38% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for the harmonious balance of smoky, savory chicken with the cool crunch of fresh vegetables and the creamy tang of the spread. It's a familiar, comforting, and customizable staple that fits into a busy lifestyle.
⚠️ Watch-outs & how to enjoy it better
The spread and bun can contribute added sugars and refined carbs, potentially causing a blood-sugar spike for some. To counteract this, pair the sandwich with a side salad or extra vegetables to increase fiber, and consider removing some of the spread or choosing a whole-grain bun if available.
Key benefits
- High-quality lean protein source
- Lower in saturated fat than fried chicken sandwiches
- Provides vitamins A and C from fresh vegetables
- Convenient and widely available for on-the-go meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The grilled chicken sandwich became a fast-food menu mainstay in the 1990s as a direct response to consumer demand for healthier alternatives to the classic fried chicken sandwich.
Full nutrition (USDA data · scales with serving)
| Water | 60.4 g |
| Energy | 182 kcal |
| Energy | 762 kj |
| Protein | 17.3 g |
| Total lipid (fat) | 4.6 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 16.8 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 62.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 197 mg |
| Sodium, Na | 427 mg |
| Zinc, Zn | 0.75 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 19.7 ug |
| Vitamin C, total ascorbic acid | 2.4 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.12 mg |
| Niacin | 7.8 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 39.0 ug |
| Folic acid | 26.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 57.0 ug |
| Choline, total | 45.6 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 81.0 ug |
| Carotene, alpha | 14.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 158 iu |
| Lycopene | 347 ug |
| Lutein + zeaxanthin | 50.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 6.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.95 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.63 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 40.0 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 this sandwich considered healthy?
Compared to many fast-food options, it is a better choice due to its high protein and lower fat content. However, its overall healthiness depends on the specific ingredients, portion size, and what you pair it with.
How does the protein content compare to a burger?
Grilled chicken filets typically offer a higher protein-to-fat ratio than a standard beef patty, making it a leaner choice for protein intake.
Can I make a lower-sodium version at home?
Yes. Use fresh, unseasoned chicken breast, grill it with herbs and spices, use low-sodium condiments, and choose a whole-grain bun to control sodium and sugar levels.
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 1.82 kcal/g · 38% calories from protein · 0.9 g fiber · 3.1 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: 2.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.