15 Healthiest Items at Jack in the Box According to a Nutritionist in 2025

Fast food restaurants are often associated with unhealthy options, but in a pinch, there are some pretty healthy things to choose from, like the dishes on this list of the healthiest items at Jack in the Box. Whether you’re on a road trip or just running around town and need a quick refuel, you can still have a balanced meal.

While the definition of a healthy meal can be different for every person depending on their age, gender, fitness level and health goals, the following picks for the healthiest items at Jack in the Box will appeal to most. 

So, if you're searching for something tasty and quick yet healthy, this list of the 15 healthiest items at Jack in the Box is here to help. Every item is also nutritionist-approved, and we provide the Jack in the Box nutritional information for each menu item, making it easier to find the best options for you at a glance.

 Jump to Section

• How We Chose the Healthiest Items at Jack in the Box
• Is Jack in the Box Healthy?
• The 15 Healthiest Jack in the Box Menu Items
• What Is the Healthiest Item at Jack In the Box?

How We Chose the Healthiest Items at Jack in the Box

At Cozymeal, we know choosing healthier meals at fast-food restaurants like Jack in the Box can be tough. Our aim is to offer practical guidance so you can enjoy your favorites without sacrificing your health goals.

To develop this list of the healthiest menu items at Jack in the Box, our editorial team evaluated nutritional details thoroughly. While healthy means different things to different people, we focused on core nutritional benchmarks: high protein, moderate calories, low saturated fat, sodium and added sugar — based on the latest Dietary Guidelines for Americans. Daily Value percentages are based on a 2,000-calorie diet.

We focused on striking the right balance between nutrition and convenience, identifying items that fit common dietary objectives such as managing calories, reducing sugar intake or increasing protein consumption.

Although fast food isn't usually ideal for healthy eating, the options we’ve highlighted offer smarter ways to dine at Jack in the Box. Whether you’re looking for a lighter lunch, a protein-rich snack or breakfast items lower in sodium, this list provides helpful options to keep you on track.

Is Jack in the Box Healthy?

As a fast-food chain specializing in burgers and fries, Jack in the Box is unsurprisingly not a healthy choice. Most menu items exceed daily recommendations for saturated fat, sodium, sugar and calories, while providing minimal vitamins, minerals or dietary fiber.

General Rules for Choosing the Healthiest Items at Jack in the Box

No matter your dietary needs, a few key things can help you to order the healthiest items at Jack in the Box or any fast food chain. The first is skipping anything fried, as fried foods are often filled with saturated fat. Grilled meats are the best choice when they’re available.

Additionally, you will often want to avoid the creamy sauces, whether that’s ranch or some other housemade special sauce; as delicious as these dips and sauces are, they pack a lot of extra calories with very little nutritional value. 

Checking the sodium content of dishes is also important because many are close to the recommended daily amount of 1,500 to 2,300 milligrams, as suggested by medical bodies like the American Heart Association. If you must have a dish with over 1,000 milligrams of sodium, watch your sodium intake at other meals throughout the day.

Finally, look to vegetables when ordering the healthiest items at Jack in the Box. Whether it’s a salad or even a wrap loaded with lettuce, tomato and other veggie goodies, you will feel better getting some extra nutrients in your diet, especially on-the-go.

The 15 Healthiest Jack in the Box Menu Items

1. Garden Salad With Grilled Chicken

It should come as no surprise that a grilled chicken salad is one of the healthiest menu items at Jack in the Box. This pick is also considered one of the best fast food salads, thanks to its tasty blend of ingredients and good portion size.

A bed of spring greens and grilled (not fried) chicken means that this healthy item at Jack in the Box is loaded with protein while being low in carbs and fat. It contains 4 grams of saturated fat, about 20% of the recommended daily value (DV), making it a solid choice for low-calorie fast food at 220 calories before dressing.

The salad comes with buttermilk ranch dressing, which contributes to its 520 milligrams of sodium (23% DV). For an even lighter option, swap the ranch for a vinaigrette to reduce sodium, saturated fat and calories.

Garden Salad With Grilled Chicken Nutritional Info

• Calories: 220
  
• Total Fat: 9 grams
• Saturated Fat: 4 grams
• Sodium: 520 milligrams
• Cholesterol: 65 milligrams
• Total Carbs: 14 grams
• Fiber: 4 grams
• Total Sugars: 4 grams
• Protein: 23 grams

2. Classic Grilled Jack Wrap

The Classic Grilled Jack Wrap is a strong pick among the healthiest items at Jack in the Box. It features grilled chicken, lettuce, pickles, cheddar cheese, Good Good Sauce and buttermilk ranch in a flour tortilla. 

This choice among healthy things at Jack in the Box has 18 grams of protein, as the chicken is not deep-fried it is lower in saturated fat (20% DV). For a secret menu twist, add avocado or swap to a wholegrain tortilla for healthy fats or more fiber.

A drawback of this being one of the healthiest Jack in the Box items is how much sodium it contains (40% DV). To reduce this, ask for no cheddar and request the sauces on the side which will also cut calories. This flavorful, customizable wrap delivers a nutrient-rich fast-food meal.

Classic Grilled Jack Wrap Nutritional Info

• Calories: 290
  
• Total Fat: 13 grams
• Saturated Fat: 4 grams
• Sodium: 930 milligrams
• Cholesterol: 50 milligrams
• Total Carbs: 26 grams
• Fiber: 1 gram
• Total Sugars: 1 grams
• Protein: 18 grams

3. Side Salad

You can add a little more nutritional value to your meal by opting for a side salad instead of fries. Sometimes you might find yourself craving a bacon cheeseburger, and that’s okay! By making small changes to the unhealthiest fast food chain menu items, like removing sauces or switching fries for salad, you can indulge a craving in a slightly healthier way.  

The simple side salad, the healthiest item at Jack in the Box, is packed with vegetables and fiber. Pair it with fat-free vinaigrette and add grilled chicken strips for around 30g of protein, keeping calories low at around 250 calories total.

Side Salad With Dressing Nutritional Info

• Calories: 50
  
• Total Fat: 3.5 grams
• Saturated Fat: 2 grams
• Sodium: 90 milligrams
• Cholesterol: 10 milligrams
• Total Carbs: 3 grams
• Fiber: 1 grams
• Total Sugars: 1 gram
• Protein: 3 grams

4. Grilled Chicken Sandwich

The grilled chicken sandwich is one of the healthiest items at Jack in the Box for those who want a dish that is decently protein and carb-heavy. Ordered right off the menu, you get a grilled chicken filet with lettuce and tomato on buttered sourdough bread (which is often considered to be one of the healthiest bread types), all drizzled with the chain’s signature Good Good sauce.

While this meal has a good amount of protein and carbs, you can cut the calories and fat down a little by asking for no butter and skipping the creamy sauce. Having said that, at only 500 calories, this isn't an overly high number if you're eating this somewhat healthy item at Jack in the Box as your main course for lunch or dinner. 

The sodium content, at 1,440 milligrams per sandwich (63% DV), is likely the biggest drawback, which may cause those watching their sodium intake to cross it off their personal list of the healthiest items at Jack in the Box. To make it healthier, swap the sourdough for a lettuce wrap, if possible.

Grilled Chicken Sandwich Nutritional Info

• Calories: 500
  
• Total Fat: 23 grams
• Saturated Fat: 4.5 grams
• Sodium: 1,440 milligrams
• Cholesterol: 80 milligrams
• Total Carbs: 40 grams
• Fiber: 3 grams
• Total Sugars: 7 grams
• Protein: 33 grams

5. Chicken Fajita Pita

The Chicken Fajita Pita is considered one of the healthiest items at Jack in the Box because it provides a good amount of protein in a well-balanced way. Wholegrain pita bread is a decent source of carbohydrates and fiber, and its filling of lettuce, tomato, onion and a side of fire-roasted salsa gives you a dose of vegetables for the day.

Not to mention, it’s a good low-calorie yet high-protein fast food option with 24 grams of protein and 310 calories per pita. With 4.5 grams of saturated fat (23% DV) and 790 milligrams of sodium (34% DV), you can make it healthier by holding the cheese and using salsa only. This all combines to make it one of the most satiating meal options for anyone seeking the healthiest Jack in the Box items.

Chicken Fajita Pita Nutritional Info

• Calories: 310
  
• Total Fat: 9 grams
• Saturated Fat: 4.5 grams
• Sodium: 790 milligrams
• Cholesterol: 55 milligrams
• Total Carbs: 34 grams
• Fiber: 4 grams
• Total Sugars: 3 grams
• Protein: 24 grams

6. Jr. Jumbo Jack Burger

Despite having the word jumbo in the name, the Jr. Jumbo Jack is one of the healthiest items at Jack in the Box and is actually fairly petite. More like a slider than a full burger, this healthy item at Jack in the Box has 14 grams of protein and 31 grams of carbs, making it a reasonable choice for satisfying a craving without the overload of a full-size burger. 

Hold the ketchup and mayonnaise to cut back on sodium, sugar and calories. While this may not be the healthiest fast food burger, it's also not the absolute worst. It makes a great pick if you want a quick protein boost or need to quell a craving for one of the best fast food burgers without opting for a full-sized Jack in the Box burger.

Jr. Jumbo Jack Burger Nutritional Info

• Calories: 400
  
• Total Fat: 25 grams
• Saturated Fat: 6 grams
• Sodium: 700 milligrams
• Cholesterol: 30 milligrams
• Total Carbs: 31 grams
• Fiber: 1 gram
• Total Sugars: 5 grams
• Protein: 14 grams

7. Chicken Nuggets (4 Pc)

Jack in the Box isn’t necessarily the healthiest fast food chain, but that doesn’t mean you can’t have a relatively healthy meal there. And, sometimes the simplest things are the healthiest items at Jack in the Box, like the four-piece chicken nugget order.

Yes, the nuggets are breaded and fried, but four pieces only equate to 190 calories and contain about 8 grams of protein. While not enough for a full meal on their own, pairing the nuggets with a side salad or 1% milk can improve overall protein and nutrient density.

Chicken Nuggets (4 Pc.) Nutritional Info

• Calories: 190
  
• Total Fat: 13 grams
• Saturated Fat: 2 grams
• Sodium: 480 milligrams
• Cholesterol: 20 milligrams
• Total Carbs: 10 grams
• Fiber: 1 gram
• Total Sugars: 0 grams
• Protein: 8 grams

8. Breakfast Jack

Start your morning with a balanced combination of protein, fat and carbs by choosing the Breakfast Jack, one of the healthiest items at Jack in the Box. This tasty sandwich includes ham, egg and cheese served on a classic bun.

While it might feel indulgent, this healthy item at Jack in the Box provides 410 calories and 16 grams of protein. However, diners searching for the healthiest items at Jack in the Box should be aware that it contains 25 grams of fat, including 22 grams of saturated fat, accounting for 60% of your recommended daily saturated fat intake. Another drawback is its high sodium content at 1,180 milligrams.

For a healthier spin, order from the Jack in the Box secret menu by opting for egg whites, removing the cheese and adding tomato. This modification reduces sodium by approximately 100 milligrams, cuts saturated fat and calories while increasing fiber. Those seeking the best keto fast food option can remove the bun for a satisfying, high-protein, low-carb meal.

Breakfast Jack Nutritional Info

• Calories: 410
  
• Total Fat: 25 grams
• Saturated Fat: 12 grams
• Sodium: 1,180 milligrams
• Cholesterol: 240 milligrams
• Total Carbs: 26 grams
• Fiber: 2 grams
• Total Sugars: 3 grams
• Protein: 16 grams

9. Jack in the Box Tacos

Some of the most well-known items at Jack in the Box are its tacos and mini tacos called Tiny Tacos. But are Jack in the Box tacos healthy?

Unfortunately, you'll want to steer clear of the boxful of loaded mini tacos when searching for the healthiest items at Jack in the Box. However, the regular tacos are actually a decent pick among healthy items at Jack in the Box and are packed with flavor.

The large tacos have the same ingredients as the mini tacos, but in different quantities and ratios. With a full-sized taco, you'll get a crispy taco shell loaded with seasoned ground beef, lettuce, cheese and spicy taco sauce. In terms of nutrition, each taco has 170 calories, 6 grams of protein, 9 grams of fat (3 grams saturated fat) and 360 milligrams of sodium (16% DV).

To make them even healthier, request double lettuce for added fiber and light sauce to reduce sodium and calories. For a low-carb fast food option, skip the shell for a taco salad-style dish. At just 99 cents each when the offer is available, these tacos are a cheap fast food option.

Jack in the Box Tacos Nutritional Info

• Calories: 170
  
• Total Fat: 9 grams
• Saturated Fat: 3 grams
• Sodium: 360 milligrams
• Cholesterol: 15 milligrams
• Total Carbs: 16 grams
• Fiber: 2 grams
• Total Sugars: 1 gram
• Protein: 6 grams

10. Southwest Salad With Grilled Chicken

Similar to the Garden Salad entry earlier on our list of the healthiest items at Jack in the Box, this salad is a flavorful and filling low-calorie option. This Jack in the Box healthy menu item features a bed of mixed greens topped with tender grilled chicken. It's then paired with corn, black beans, cheese and tortilla strips, plus tomatoes and carrots, for a taco bowl-style dish.

With 30 grams of protein, 6 grams of fiber, 6 grams of saturated fat (30% DV) and 810mg of sodium (35% DV), it’s a filling choice at around 350 calories without dressing. Make it healthier by using half the Southwest dressing or a low-fat vinaigrette to cut calories and saturated fat.

Boost fiber by adding extra cucumbers or onions, hold the tortilla strips to reduce refined carbs and request no added salt or cheese to lower sodium. This nutrient-rich, customizable salad delivers a satisfying fast-food meal and a healthy option at Jack in the Box.

Southwest Salad With Grilled Without Dressing Nutritional Info

• Calories: 360
  
• Total Fat: 15 grams
• Saturated Fat: 6 grams
• Sodium: 810 milligrams
• Cholesterol: 90 milligrams
• Total Carbs: 25 grams
• Fiber: 7 grams
• Total Sugars: 6 grams
• Protein: 30 grams

11. No Added Sugar Tree Top Apple Sauce Pouch

The next time you’re considering your choices of sides or dessert, opt for the Tree Top apple sauce — it’s one of the healthiest items at Jack in the Box and one of the healthiest fruit snacks around.

It’s the closest option to fresh fruit and has only 45 calories. This healthy item at Jack in the Box does have 8 grams of total sugar, but no added sugar. 

While this makes a great healthy snack for kids, adults can also enjoy this sweet treat that's made from one of the most fiber-rich, healthy fruits.

No Added Sugar Tree Top Apple Sauce Pouch Nutritional Info

• Calories: 45
  
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 0 milligrams
• Cholesterol: 0 milligrams
• Total Carbs: 12 grams
• Fiber: 3 grams
• Total Sugars: 8 grams
• Protein: 1 gram

12. Spicy Grilled Chicken Wrap

When looking for lunch food ideas, the grilled chicken wrap is one of the healthiest items at Jack in the Box to go for. It's low in calories and high in protein, featuring grilled chicken, shredded lettuce, cheese and jalapeños in a warm tortilla.

At only 290 calories per wrap, it's also one of the best Jack in the Box low-calorie items. The wrap contains 4 grams of saturated fat (20% DV) and 930 milligrams of sodium (40% DV).

To make it lighter, request buttermilk ranch and Spicy Good Good Sauce on the side, controlling both calories and sodium. You can also skip the cheese to reduce sodium by around 70 milligrams.

Spicy Grilled Chicken Wrap Nutritional Info

• Calories: 290
  
• Total Fat: 13 grams
• Saturated Fat: 4 grams
• Sodium: 930 milligrams
• Cholesterol: 50 milligrams
• Total Carbs: 26 grams
• Fiber: 1 gram
• Total Sugars: 1 gram
• Protein: 18 grams

13. Kids' French Toast Sticks

The kids menu doesn’t have to be only for little ones. When you’re scanning the healthiest items at Jack in the Box for breakfast, Kids French Toast Sticks still rank high — especially when a sweet popular dessert flavor is what you’re after.

A three-piece order is 230 calories with 4 grams of protein, 6 grams of sugar (12% DV) and 240 milligrams of sodium (10% DV), making it lighter than many savory picks on the Jack in the Box breakfast board. To turn these sticks into a more healthy fast food breakfast, ask for a syrup dip cup instead of the squeeze packet to cut back on added sugar, or skip it entirely.

This menu item is carb-forward and lower in protein, so it’s best enjoyed in moderation. For better balance, consider pairing the French Toast Sticks with a 1% milk chug for a protein boost. With these small changes, this sweet bite stays one of the most practical healthy Jack in the Box breakfast options.

Kids' French Toast Sticks (3 Pc.) Nutritional Info

• Calories: 230
  
• Total Fat: 12 grams
• Saturated Fat: 1.5 grams
• Sodium: 240 milligrams
• Cholesterol: 0 milligrams
• Total Carbs: 26 grams
• Fiber: 1 gram
• Total Sugars: 6 grams
• Protein: 4 grams

14. Fresh Brewed Iced Tea

As refreshing as a cold fountain soda can sound, it can add a lot of unnecessary sugar and calories to your day. While plain water may be too uninspiring for you, you can find a middle ground by opting for a healthy drink like iced tea.

Enjoy it as is, add a squeeze of lemon or sprinkle in some Stevia to sweeten this healthy Jack in the Box drink. This unsweetened tea is one of the healthiest items at Jack in the Box that can offer a slight perk-up with a boost of natural caffeine. 

Fresh Brewed Iced Tea (16 Fluid Ounces) Nutritional Info

• Calories: 5
  
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 15 milligrams
• Cholesterol: 0 milligrams
• Total Carbs: 1 gram
• Fiber: 0 grams
• Total Sugars: 0 grams
• Protein: 0 grams

15. Iced Black Coffee (Large)

An iced black coffee is another good beverage pick. This is one of the healthiest items at Jack in the Box as it is remarkably low in calories, with a regular size containing zero and a large only five calories. Even with a splash of nonfat milk or a packet of zero‑calorie sweetener, you stay well under 30 calories while providing a nice hit of caffeine. 

Compare that with a large Oreo Cookie Shake, one of the unhealthiest items at Jack in the Box, which has close to 1,000 calories, 25 grams of saturated fat and 113 grams of sugar, and you'll see how big of an impact your drink order can have. Swapping the shake for iced black coffee trims more than 1,100 calories and wipes out almost two days’ worth of added sugar and saturated fat in one move.

Keep an eye on flavored iced coffees, though. The vanilla sweet cream version climbs to about 220 calories and has 28 grams of added sugar in the same large cup size, wiping out the beverage’s low‑calorie advantage.

Iced Black Coffee (Large) Nutritional Info

• Calories: 5
  
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 10 milligrams
• Cholesterol: 0 milligrams
• Total Carbs: 0 grams
• Fiber: 0 grams
• Total Sugars: 0 grams
• Protein: 0 grams

What Is the Healthiest Item at Jack In the Box?

Everyone has a different definition of healthy, and when choosing the healthiest items at Jack in the Box, you'll need to keep your specific dietary needs and goals in mind. For example, when looking for a high-protein option, something like the grilled chicken sandwich may be a good pick. 

However, those looking for low-carb options will want to avoid this item with 40 grams of carbohydrates per sandwich. Instead, a low-carb dieter should opt for something like the Garden Salad With Grilled Chicken, with just 14 grams of carbohydrates. This option is also one of the lowest calorie items at Jack in the Box while still providing a good amount of protein.

If you're looking for one top pick for the healthiest item at Jack in the Box, any of the grilled chicken salads without dressing or with a reduced portion of dressing will generally be a good choice for most dietary goals.

If you've been wondering, "Is Jack in the Box healthy?", this article should have helped you to answer that question. While the fast food chain is not the healthiest pick, you can find healthy items at Jack in the Box in a pinch.

Whatever your dietary preferences or health needs are, with this list of the healthiest items at Jack in the Box, it’s possible to stay on track with your dietary goals. Fast food is a number of things: fast, affordable and convenient, but it can also be relatively healthy if you know what to order. 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.