15 Healthiest Items at Jack in the Box in 2025
Fast food restaurants are often associated with burgers and fries but in a pinch, you have some pretty great options when it comes to the healthiest items at Jack in the Box. Whether you’re on a road trip or just running around town, you can still have a balanced meal of protein, fat and carbs. Strive for balance and do the best you can with the options you have available to you.
The definition of a healthy meal can be different for every person depending on their age, gender, fitness level and their goals. Read on to discover some of the healthiest items at Jack in the Box for when you see that red box with white lettering and hunger hits.
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The 15 Healthiest Jack in the Box Menu Items
1. Garden Salad with Grilled Chicken
It should come as no surprise that the grilled chicken garden salad is one of the healthiest menu items at Jack in the Box. A bed of spring greens and grilled (not fried) chicken makes this entrée loaded with fiber and protein while being very low in carbs and fat. 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.
2. Jumbo Egg Roll
The Jumbo egg roll is slightly controversial as one of the healthiest items at Jack in the Box but it’s useful to compare the pros and cons. Firstly, this completely fried item contains 210 calories, with 110 coming from fat. Despite being listed as a side, it’s calorically dense enough to be a meal and contains six grams of fiber and double digits of protein. 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.
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. While it might not be the healthiest item at Jack in the Box, it’s important to remember that life is about balance. Depending on the dressing, the side salad can be a low-calorie option to enjoy on the side of your burger and is an easy way to get some veggies in your diet.
4. Grilled Chicken Sandwich
The grilled chicken sandwich is one of the healthiest items at Jack in the Box, or at least it can be. Ordered right off the menu, you get a grilled chicken filet with lettuce and tomato on buttered sourdough bread, drizzled with the chain’s signature Good Good sauce. While this meal has protein, carbs and fat, you can cut the calories down from 500 by asking for no butter and skipping the creamy sauce.
5. Chicken Fajita Pita
The chicken fajita pita is 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, filled with lettuce, tomato, onion and a side of fire-roasted salsa which give you a dose of veggies for the day. Not to mention, it’s a good source of protein, making it a satiating meal option for anyone seeking the healthiest Jack in the Box items to-go.
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, the burger alone has 14g of protein and 31g 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.
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. 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 240 calories and contain almost 10g of protein. Order a side salad to pair with the nuggets for a super-light snack or meal.
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. Ham, egg and cheese on a basic bun comes out with just 280 calories with 16g of protein. If you need a bit more, try the loaded grilled breakfast sandwich from the Jack in the Box secret menu, just note it will have more calories overall than the regular Breakfast Jack.
9. Mini Pancakes
If you’re not a big breakfast person and are just looking for a little fuel to get the day going, the eight piece mini pancakes are a decent choice. They are one of the healthiest items at Jack in the Box due to their low calorie count, coming in at just 140 calories not including syrup or butter on top. They’re almost entirely carbohydrate, so you won’t get much in terms of protein here, which could mean that mid-morning hunger strikes shortly after eating.
10. Two Tacos
While you want to steer clear of the boxful of loaded mini tacos, the regular tacos are actually one of the healthiest items at Jack in the Box. They have the same ingredients as the loaded mini tacos but in different quantities and ratios. Crispy taco shells loaded with seasoned ground beef, lettuce, cheese and a spicy taco sauce pack 12g of protein and just 340 calories for two. Stop by for a 99 cent taco 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, all without the guilt. You can also order your tacos without the shells for a keto-friendly option.
11. Supreme Croissant
Why wouldn’t you want to start your day with a soft and fluffy croissant filled with ham, bacon (or sausage), egg and cheese? The supreme croissant is one of the healthiest items at Jack in the Box and is pretty low in calories for all the savory breakfast flavor it packs. With almost 20g of protein and just 370 calories, it’s a good ratio of protein, carbs and fat to keep you satiated until lunch.
12. Tree Top Apple Sauce Pouch
The next time you’re considering your choices of sides to go with your burger or chicken nuggets, opt for the Treetop apple sauce — it’s one of the healthiest items at Jack in the Box! It’s the closest option to fresh fruit and it has only 45 calories. If you save it for after your burger, it can serve as a little bit of a sweet treat too.
13. Supreme Sourdough
With all the same ingredients as the supreme croissant but this time on buttered and grilled sourdough, the supreme sourdough is also one of the healthiest items at Jack in the Box. A balance of protein, carbs and fat will keep you from reaching for a mid-morning snack. With 20g of protein and just 410 calories, it’s a solid meal to start your day, whether you’re on the go or out of groceries at home.
14. Fresh Brewed Iced Tea
As refreshing as a cold fountain drink can sound, it can add a lot of unnecessary sugar and calories to your day. Instead, opt for freshly brewed iced tea and add a squeeze of lemon or some Stevia to sweeten. With no additions, the unsweetened tea is one of the healthiest items at Jack in the Box and can offer a slight perk-up with a boost of natural caffeine. The iced black coffee is also remarkably low in calories, with a large containing only five calories.
15. Chocolate Overload Cake
If you want to splurge for dessert, some options are better than others and the chocolate overload cake is one of the healthiest items at Jack in the Box, at least compared to other desserts. Coming in at 300 calories, it's very low in fat and protein but that's to be expected with a sweet treat. That's not too much when compared to a large Oreo cookie shake, which has close to 1,000 calories and 25 grams of saturated fat.
What is the Healthiest Item at Jack in the Box?
Everyone has a different definition of healthy and that’s important to remember. For someone who keeps track of their macros (protein, carbs and fat) they might have room for a chocolate overload cake with no problem. For someone who prefers a low-carb or keto way of eating, that chocolate cake wouldn’t work for them as one of the healthiest items at Jack in the Box.
A few key things can help when you’re trying to order the healthiest items at Jack in the Box or any fast food chain. Skip anything fried, as it adds a lot more saturated fat. Grilled meats are the best choice when they’re available. Skip 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. Finally, look to the veggies for the healthiest items at Jack in the Box. Whether it’s a salad, coleslaw or even a wrap loaded with lettuce, tomato and other goodies, you will feel better getting some color in your diet, especially on-the-go.
Whatever your dietary preferences or health goals are, it’s possible to stay on track and order some of the healthiest items at Jack in the Box with a little extra consideration. Fast food is a number of things: fast, affordable and convenient but it can also be healthy.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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