Zaxby’s Nutrition Menu 2025: The Ultimate Guide to Calories, Carbs & Healthy Choices

Zaxby’s has long been a favorite for its crave-worthy chicken meals, but with more diners watching their nutrition in 2025, you might wonder: Can you enjoy Zaxby’s while maintaining a balanced diet? The answer is yes—if you order strategically.

This comprehensive 2025 nutrition guide gives you:

✔ Full calorie and macronutrient breakdowns

✔ The healthiest menu items (plus smart customizations)

✔ Low-carb and keto-friendly options

✔ Dietitian-approved ordering tips

✔ What to avoid if you’re calorie-conscious

Let’s help you enjoy Zaxby’s flavor without the guilt.

What’s Actually in Your Zaxby’s Meal?

First things first—Zaxby’s isn’t exactly a zalad bar. Most of their menu is built around fried chicken, buttery toast, and sauces that make everything taste amazing (while packing in extra calories).

Here’s the rough breakdown of some fan favorites:

• • 5-Piece Wings – Not terrible, but the sodium adds up fast.

• • Chicken Finger Plate – A whopping 1,200+ calories (thanks, fries and toast).

• • Grilled Sandwich – One of the lighter picks if you skip the bun.

• • Zalads – Can be healthy… unless you drown them in dressing and fried toppings.

The big takeaway? Fried = delicious but heavy. Grilled = still tasty but way easier on your waistline.

5 Smart Orders for When You’re Trying to Be “Good”

Grilled Chicken Sandwich (470 cal)

• • Why it’s a win: Way less grease than fried, but still satisfying.

• • Make it better: Ditch the bun (or just eat half) and pair it with a side salad.

Blackened Blue Zalad (490 cal)

• • Why it’s a win: Grilled chicken, fresh veggies, and that tangy blue cheese vibe.

• • Watch out: Go easy on the dressing—it’s sneaky high in calories.

Buffalo Wings (5-Piece, 520 cal)

• • Why it’s a win: No breading = low-carb friendly.

• • Pro move: Skip the Ranch and go for Spicy Mustard instead.

Nibbler (350 cal)

• • Why it’s a win: Smaller portion = fewer regrets later.

• • Upgrade it: Add extra veggies to make it more filling.

The “Oh No, Why Did I Eat That?” List

We’ve all been there—you go in planning to order a salad, and suddenly you’re face-deep in a pile of fried cheese bites. Here’s what to avoid if you’re trying to keep it light:

• • Large Boneless Wings Meal – Over 1,500 calories (basically a full day’s meal in one box).

• • Fried White Cheddar Bites – So good, but sooo heavy (1,100 cal per serving).

• • Texas Toast – Buttery, delicious, and totally unnecessary (220 cal per slice).

• • Sweet Tea – Might as well drink liquid sugar (45g per cup!).

Zaxby’s 2025 Nutrition Overview

Zaxby’s is known for its crispy fried chicken, hearty sandwiches, and indulgent sides—but some menu items pack a surprising amount of calories, carbs, and fat. Here’s a quick look at key nutrition stats:

Average Macros for Popular Items

Hacks for Different Diets

🍗 Keto? No Problem.

• • Stick to blackened chicken or naked wings.

• • Avoid breaded stuff and sugary sauces (looking at you, BBQ).

🌾 Gluten-Free? Here’s How.

• • Skip anything breaded (fingers, sandwiches).

• • Watch out for sauces—some have hidden gluten.

🍎 Just Trying to Eat Lighter?

• • Swap fries for veggies.

• • Ask for sauces on the side.

• • Drink water instead of sweet tea.

Final Words: Can You Eat Healthy at Zaxby’s?

Yes—if you order smart.You don’t have to give up Zaxby’s just because you’re watching what you eat. Stick to grilled options, watch your portions, and skip the obvious calorie bombs.

And hey, if you do go for the fried cheddar bites once in a while? No judgment. Life’s too short to never indulge.