Low-calorie items at Jack in the Box
91 of the 128 items in Jack in the Box’s nutrition information are under 500 calories at their first listed size. With at least 15 g of protein, the lightest serving is the Garden Salad with Grilled Chicken, at 210 calories and 25 g of protein; 18 items meet that rule at 500 calories or less.
Calories here are for the standard recipe at the size shown. Sauces, dressings, cheese, drinks and sides ordered with an item add to it, and the smallest size of a drink or side is often far lighter than the medium most people order. 2,000 calories a day is the general figure the FDA uses for the Daily Values on nutrition labels.
Under 500 calories with at least 15 g of protein
Top 15 of 18
Single servings of 500 calories or less with at least 15 g of protein, fewest calories first: the lightest items that are still a meal rather than a side or a sauce.
| Garden Salad with Grilled Chicken255 g | 210 | 25 | 9 | 8 | 800 |
|---|---|---|---|---|---|
| Jack Wrap - Classic Grilled137 g | 270 | 15 | 25 | 12 | 980 |
| Jack Wrap - Spicy Grilled130 g | 270 | 15 | 25 | 12 | 850 |
| Southwest Salad with Grilled Chicken334 g | 290 | 30 | 25 | 9 | 800 |
| Crispy Chicken Strips2 pc., 120 g | 310 | 22 | 21 | 15 | 1,170 |
| Breakfast Jack (Kids)132 g | 350 | 16 | 30 | 18 | 840 |
| Cheeseburger120 g | 370 | 16 | 30 | 21 | 880 |
| Bacon Breakfast Jack123 g | 380 | 17 | 30 | 21 | 850 |
| Jack Wrap - Classic Crispy140 g | 380 | 17 | 35 | 19 | 1,100 |
| Jack Wrap - Spicy Crispy144 g | 380 | 17 | 35 | 19 | 1,130 |
| Chicken Nuggets8 pc., 122 g | 380 | 15 | 20 | 27 | 970 |
| Garden Salad with Crispy Chicken Strips248 g | 410 | 28 | 28 | 21 | 1,330 |
| Breakfast Jack128 g | 410 | 16 | 26 | 25 | 1,180 |
| Jr. Jumbo Jack Cheeseburger162 g | 440 | 16 | 31 | 29 | 900 |
| Fish Sandwich185 g | 450 | 16 | 47 | 23 | 1,000 |
Under 300 calories with at least 5 g of protein
Top 10 of 13
Single servings under 300 calories with at least 5 g of protein, fewest calories first; drinks, sauces and plain add-ons with less protein are left out.
| Real Swiss Cheese18 g | 70 | 5 | 0 | 6 | 80 |
|---|---|---|---|---|---|
| Milk214 g | 110 | 9 | 12 | 2 | 130 |
| Taco, Regular1 taco, 81 g | 170 | 6 | 16 | 9 | 360 |
| Chicken Nuggets4 pc., 61 g | 190 | 8 | 10 | 13 | 480 |
| Garden Salad with Grilled Chicken255 g | 210 | 25 | 9 | 8 | 800 |
| Egg Roll1 pc., 88 g | 210 | 7 | 20 | 12 | 490 |
| Stuffed Jalapeños3 pc., 71 g | 220 | 6 | 21 | 12 | 730 |
| Vanilla Sweet Cream Iced CoffeeLarge, 455 g | 220 | 6 | 34 | 7 | 150 |
| Extreme Sausage Sandwich68 g | 260 | 5 | 25 | 14 | 690 |
| Jack Wrap - Classic Grilled137 g | 270 | 15 | 25 | 12 | 980 |
Values are per serving for the size shown, as Jack in the Box publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Lowest in calories in each menu section
| Section | Item | Calories |
|---|---|---|
| Burgers & More | Hamburger | 330 |
| Chicken & More | Chicken Nuggets4 pc. | 190 |
| Salads | Side Salad | 50 |
| Snacks & Sides | Tree Top Apple Sauce Pouch | 45 |
| Breakfast | Hash Brown | 190 |
| Jack's Munchie Meals | Onion Rings (4 pc) | 220 |
| Kids | Grilled Cheese Sandwich | 330 |
| Jack's Deals | Jack Wrap - Classic Grilled | 270 |
| Old-Fashioned Shakes & Desserts | Chocolate Overload Cake | 300 |
| Cheeses | American Cheese | 40 |
| Dipping Sauces | Franks Red Hot Buffalo Dipping Sauce | 5 |
| Sandwich Sauces | Mustard | 5 |
| Condiments, Packets & Spreads | French's Mustard Packet | 5 |
| Beverages | High Mountain Arabica CoffeeRegular | 5 |
What sauces and dressings add
The Dipping Sauces section of the Jack in the Box menu lists 10 servings from 5 to 110 calories each. The figures above are for each item as Jack in the Box serves it as standard; a sauce or dressing ordered on the side is not included, so add it from the Dipping Sauces table or in the Jack in the Box nutrition calculator.
Questions
What is the lowest-calorie meal at Jack in the Box?
Counting only servings with at least 15 g of protein, so that sides, sauces and drinks are left out, it is the Garden Salad with Grilled Chicken at 210 calories, according to Jack in the Box’s nutrition information.
How many Jack in the Box items are under 500 calories?
91 of 128 at their first listed size, and 70 are under 300. Each menu section page has a calorie filter.
More from the Jack in the Box menu
Full menuLow-calorie items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panda Express, Panera Bread, Popeyes, Sonic, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Culver's.
Across all chains: Low-calorie fast food with protein (24 chains).
Sources
- 1 Jack in the Box, 2026 Nutrition Facts (Jack in the Box nutrition guide) Covers nutrition, allergens and menu · Printed as "effective as of November 2026" · Checked 8 Oct 2026
- 2 Jack in the Box, Allergens Reference Guide Covers allergens · Checked 8 Oct 2026
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