15 Healthiest Items at Jack in the Box 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. We also 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.

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

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 very low in carbs and fat. It's also an excellent choice for those looking for low-calorie fast food, with only 220 calories before dressing is added.

Speaking of dressing, the salad comes with buttermilk ranch, but you can swap it for a lighter dressing like vinaigrette to cut back on 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. Jumbo Egg Roll

The Jumbo Egg Roll is a slightly controversial pick among the healthiest items at Jack in the Box, but it’s useful to compare the pros and cons. 

Firstly, this completely fried item, filled with ground pork and vegetables, contains 210 calories, with 110 coming from fat. This means that if you need a low-calorie treat, it's not the worst option on the Jack in the Box menu. Although the fact that around half of these calories are from fat may be a drawback for some.

This choice among healthy things at Jack in the Box also has 2 grams of fiber and 7 grams of protein. A secret menu hack that could help you turn this item into a fuller meal is combining it with a salad from Jack in the Box. Simply cut the egg roll into pieces and serve it atop any of the chain's salads to add some extra protein.

It's also important to consider whether or not you would feel satiated after this energy-dense option or if you’d still be hungry and need to eat more, possibly negating its merits as one of the healthiest Jack in the Box items.

Jumbo Egg Roll Nutritional Info

• Calories: 210
  
• Total Fat: 12 grams
• Saturated Fat: 2.5 grams
• Sodium: 490 milligrams
• Cholesterol: 10 milligrams
• Total Carbs: 20 grams
• Fiber: 2 grams
• Total Sugars: 3 grams
• Protein: 7 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 double bacon cheeseburger, and that’s okay! By making small changes to the unhealthiest fast food chain menu items, like removing sauces or switching fries with salad, you can indulge a craving in a slightly healthier way.  

While a side salad may not be the healthiest item at Jack in the Box on its own due to its lack of protein, minimal calories and carbs, it’s important to remember that life is about balance.

Depending on the dressing, this Jack in the Box healthy option can be a low-calorie option to enjoy on the side of your order and is an easy way to get some vegetables and fiber into your diet.

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, 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.

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. 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 decent option for refueling after a workout. Get it with cheese to add two more grams of protein and only 40 more calories overall.

While this may not be the healthiest fast food burger, it's also not the 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

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. Order a side salad to pair with the nuggets for a super-light snack or meal.

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 day with a balanced ratio of protein, fat and carbs with the Breakfast Jack, one of the healthiest items at Jack in the Box on the breakfast menu. This pick for the healthiest thing at Jack in the Box comes with ham, egg and cheese on a basic bun.

While it may seem indulgent, this healthy item at Jack in the Box has just 410 calories with 16 grams of protein. It also has 25 grams of fat, 22 grams of which are saturated, and 26 grams of carbs, which can be pros or cons depending on your exact dietary needs and goals. 

The one thing that will likely be a drawback for all diners searching for the healthiest items at Jack in the Box is the 1,180 milligrams of sodium. However, if you're looking to enjoy one of the best fast food breakfast items to start your day, just scale back sodium intake for your other meals.

If you need a bit more protein, try the Loaded Grilled Breakfast Sandwich from the Jack in the Box secret menu. It comes with the same ingredients as the Breakfast Jack, plus bacon and extra ham and cheese. Just note it will have more calories overall than the regular Breakfast Jack. 

Those looking for the best keto fast food could also remove the bun from either of these options to get a high-protein, high-fat and low-carb breakfast 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, there are 170 calories in a taco at Jack in the Box, plus 6 grams of protein and 9 grams of fat, 3 of which are saturated fat. 

Looking for cheap fast food as well as the healthiest items at Jack in the Box? If so, you can stop by for a 99-cent taco when the offer is available and, since it’s one of the healthiest Jack in the Box items, order two! In doing so, you’ll up the protein content and feel fuller for longer. You can even order tacos without the shells for a taco salad-style low-carb 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. South West 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.

While it comes with a side of Southwest Dressing that has 190 calories and 19 grams of fat (3 grams of which are saturated), you can have no dressing or switch it out for a different dressing that's lower in fat and calories. No matter which dressing you go for, you'll get 30 grams of protein with this healthy option at Jack in the Box.

South West 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 grilled chicken wrap does have a buttermilk ranch dressing and Spicy Good Good Sauce, which increases fat content, but you can ask for one or both to be left out or served on the side.

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 searching for the healthiest items at Jack in the Box for breakfast, Kids' French Toast Sticks are an excellent choice, especially if you're craving a sweet dish. 

While this isn't the most healthy fast food breakfast item out there, a three-piece serving has only 230 calories, plus 4 grams of protein and only 6 grams of sugar. Compared to many of the savory options on the Jack in the Box breakfast menu, French Toast Sticks are also quite low in sodium, with 240 milligrams per three sticks.

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. The iced black coffee is also another good beverage pick. It's remarkably low in calories, with a large serving containing only five calories, and will provide a nice hit of 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. Chocolate Overload Cake

If you want to splurge (in the nutritional sense) for dessert, some options are better than others and the Chocolate Overload Cake is one of the healthiest items at Jack in the Box to choose, at least compared to other desserts.

There are 320 calories in Jack in the Box's Chocolate Overload Cake. This popular dessert is also relatively low in fat for a chocolate cake, with 7 grams of total fat and only 1.5 grams of saturated fat.

That's not too much when compared to some of the unhealthiest items at Jack in the Box for dessert, like a large Oreo Cookie Shake, which has close to 1,000 calories and 25 grams of saturated fat.

Chocolate Overload Cake Nutritional Info

• Calories: 320
  
• Total Fat: 7 grams
• Saturated Fat: 1.5 grams
• Sodium: 350 milligrams
• Cholesterol: 40 milligrams
• Total Carbs: 57 grams
• Fiber: 2 grams
• Total Sugars: 34 grams
• Protein: 4 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.

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.

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.