Jack in the Box: Healthy Menu Choices and Nutrition Facts

Jack in the Box Nutrition Facts
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Jack in the Box has been among Americans favorite fast-food restaurants since the first drive-thru opened in San Diego, California in 1951. With a focus on the classic pairing of burgers and fries, Jack in the Box has always been geared toward speed and convenience. Even the salad options are designed to be portable.

If you’re looking for something quick and easy, Jack in the Box no doubt fits the bill. But how do the fast food restaurant's offerings stack up nutritionally?

Like many modern eateries, you can check the Jack in the Box menu online before you go—though the wide array of options can be overwhelming. To help you out, here’s a closer look at the Jack in the Box menu. You can use this information as a starting place to help guide your choices.

Knowing the nutrition facts, ingredients, and allergy information of the food featured on Jack in the Box's menu help you choose a meal that best aligns with your unique dietary needs and preferences, as well as your overall goals.

What Experts Say

"Jack in the Box has several items that use whole grains and vegetables. You can also order a side salad to add veggies to your meal if it doesn’t come with them. Many options are lower in fiber and higher in sodium, so if eating here often, balance your nutrition by choosing lower sodium foods and adding veggies to your other meals."

Willow Jarosh, MS, RD

Navigating the Menu 

Jack in the Box notes certain items on its “Better For You” menu. While these choices are lower in calories compared to other options, they may not suit your specific dietary needs. Consider the entire menu, as well as the ingredients lists, when you're making a decision.

Most Nutritious Options

  • Mini Pancakes

  • Hamburger

  • Chicken Nuggets 

  • Grilled Chicken Salad

  • Regular Taco

  • Egg Roll

  • NY Style Cheesecake

  • Diet Jumpin’ Jack Splash

Least Nutritious Options

  • Grande Sausage Breakfast Burrito

  • Bacon Ultimate Cheeseburger

  • Homestyle Ranch Chicken Club

  • Crispy Chicken Club Salad

  • Bacon Ranch Monster Taco

  • Bacon Cheddar Potato Wedges 

  • Oreo Cookie Ice Cream Shake

  • Mocha Iced Coffee


Jack in the Box offers a full “Brunchfest” menu of breakfast items including egg sandwiches with sausage, ham, or bacon, hash browns, meat, egg, and cheese burritos, and even a mini stack of pancakes.

Most Nutritious Option

Mini Pancakes without syrup (8)

143 calories, 2g fat, 0g saturated fat, 350 mg sodium, 28g carbohydrate, 6g sugar, and 4g protein.

Least Nutritious Option

1044 calories, 90g fat, 20g saturated fat, 2131 mg sodium, 68g carbohydrate, 5g sugar, and 36g protein.

Breakfast sandwich options at Jack in the Box can be customized to feature egg, cheese, and meat on a roll, croissant, sourdough slices, or biscuits, but none are low in calories, fat, or sodium.

The Country Scrambler Platter may sound like a healthier option, but it has 850 calories, 57g of fat, and 2940 mg of sodium—making it the highest in sodium of the breakfast options.

While they offer some protein from the meat and eggs, the two breakfast burrito choices are also heavy on the salt and fat.

If you want to start your day with a little more protein than a stack of pancakes offers, or are trying to keep your sugar intake low, the Breakfast Jack is a lower-calorie breakfast sandwich option with 350 calories, 18g of fat, and 16g of protein.


Most Nutritious Option


340 calories, 18g fat, 5g saturated fat, 570 mg sodium, 32g carbohydrate, 5g sugar, and 14g protein.

Least Nutritious Option

930 calories, 65g fat, 25g saturated fat, 3g trans fat, 1590 mg sodium, 52g carbohydrate, 6g sugar, and 55g protein.

Jack in the Box’s fancier burgers, like the Jumbo Jack and Buttery Jack, are packed with calories and fat. For the lowest calorie burger option, you’ll want to ask for just a plain hamburger. Making it a basic cheeseburger only adds another 40 calories and 3g of fat.


In addition to its classic burger options, Jack in the Box also has all your chicken favorites like nuggets and tenders, burgers on buttery buns, and sourdough sandwiches.

You can choose from a variety of toppings and dipping sauces, just keep track of any additional calories, fat, or hidden sugars.

Most Nutritious Option

Chicken Nuggets (5 pieces)

238 calories, 17g fat, 2g saturated fat, 604 mg sodium, 13g carbohydrate, and 9g protein.

Least Nutritious Option

632 calories, 28g fat, 8g saturated fat, 1687 mg sodium, 62g carbohydrate, 12g sugar, and 34g protein.

If you’re in the mood for a sandwich but want a healthier option, the Chicken Fajita Pita made with whole grain has 340 calories, 12g fat, 35 g carbohydrate, 1000 mg of sodium and 23g of protein.


Most salads on the Jack in the Box menu provide 500 calories or less but that’s not including dressing. Ordering a salad with creamy dressing or vinaigrette, or other fixings like corn sticks and croutons can easily add 200-300 extra calories.

Most Nutritious Option

Grilled Chicken Salad (no dressing or croutons)

348 calories, 15g fat, 6g saturated fat, 1093 mg sodium, 26g carbohydrate, 7g sugar, and 35g protein.

Least Nutritious Option

Crispy Chicken Club Salad with Ranch Dressing and Croutons

827 calories, 56g fat, 13g saturated fat, 1g trans fat, 1789 mg sodium, 49g carbohydrate, 6g sugar, and 34g protein.

Featured on its “Better for You” menu is Jack’s Teriyaki Bowl. With brown rice, this option has 680 calories and 35g of protein. However, compared to the salad, it’s a choice that’s almost twice as high in sodium with 2440 mg per bowl.


While they’re not a menu centerpiece, Jack in the Box does offer a few other popular fast food options, such as tacos, which can be ordered in singles, pairs, or part of boxed meals on the chain’s Late Night menu.

Most Nutritious Option

172 calories, 9g fat, 3g saturated fat, 362 mg sodium, 16g carbohydrate, 1g sugar, and 6g protein.

Least Nutritious Option

335 calories, 24g fat, 6g saturated fat, 1g trans fat, 663 mg sodium, 19g carbohydrate, 1g sugar, and 11g protein.


In addition to the classic fast food side of fries, Jack in the Box also offers other options like onion rings, egg rolls, and stuffed jalapenos.

Most Nutritious Option

Egg Roll (Single)

147 calories, 7g fat, 2g saturated fat, 317 mg sodium, 15g carbohydrate, 2g sugar, and 5g protein.

Least Nutritious Option

679 calories, 41g fat, 9g saturated fat, 1251 mg sodium, 58g carbohydrate, 2g sugar, and 17g protein.

An order of curly fries from the Jack in the Box kid’s menu has just 200 calories and 440 mg of sodium.

If you’re looking for fries, Jack in the Box has multiple sizes of regular and curly fries. A small order of curly fries has slightly fewer calories than the traditional cut (280 calories versus 300) but is higher in sodium.


Compared to its meals, the Jack in the Box dessert menu is pretty simple. The main focus of the restaurant's sweet treats is ice cream shakes, which come in vanilla, chocolate, or strawberry as well as special flavors like Oreo.

Most Nutritious Option

310 calories, 17g fat, 9g saturated fat, 264 mg sodium, 32g carbohydrates, 22g sugar, and 7g protein.

Least Nutritious Option

796 calories, 42g fat, 28g saturated fat, 1g trans fat, 361 mg sodium, 92g carbohydrate, 74g sugar, and 12g protein.

For a simple, slightly-sweet treat, look to the kid’s menu: a side order of Chiquita Apple Bites with Caramel Dip has just 70 calories, no fat, and 13g of sugar.

Even though the Chocolate Overload Cake has fewer calories, a slice of cheesecake has more protein, less sodium, and less sugar for the same serving of dessert.


Jack in the Box offers a wide variety of fountain drinks and bottled beverages—including water, which is always the healthiest option. Depending on your needs and tastes, there are several sugar-free, no-calorie, and caffeine-free versions of drinks by Coca-Cola and Pepsi, as well as customizable “freestyle” beverage machines.

The restaurant also has its own brand of hot and cold beverages. Here’s how the nutrition content of Jack in the Box’s own line of drinks stacks up.

Most Nutritious Option

17 calories, 0g fat, 53 mg sodium, 3g carbohydrate, 0g sugar, and 0g protein.

Least Nutritious Option

318 calories, 11g fat, 7g saturated fat, 142 mg sodium, 55g carbohydrates, 50g sugar, and 5g protein.

A regular (16oz) Jumpin’ Jack Splash freestyle drink has 226 calories, 60g carbohydrate, and 57g sugar. It's also sweetened with High Fructose Corn Syrup (HFCS). If you want to try the Jack in the Box exclusive, but you're trying to avoid HFCS, or want to avoid the extra calories and carbs, choose the diet version.

If you drink coffee, a regular 12-oz cup of Jack in the Box’s brewed hot coffee (black) has just 9 calories, no fat, no sugar, and 2g of carbohydrate, making it a relatively healthy beverage choice for breakfast or lunch.

Diet-Specific Options

The Jack in the Box menu features foods that may contain or be prepared with allergens including soy, egg, fish, milk, and wheat. The complete ingredients list is available for each menu item but may not include information about how the ingredients were produced, transported, stored, or prepared.

For example, different types of food may be stored together or prepared using shared equipment, making cross-contamination of an allergen possible.

Jack in the Box’s allergy statement includes a special warning about an ingredient used in many of its dishes you'll want to be aware of if you're avoiding soy.

Butter Flavored Vegetable Oil

Please note: grilled vegetables, eggs, and some bakery items are prepared in our restaurants with BFVO (Butter Flavored Vegetable Oil). This ingredient will add soy allergen to these prepared items.


  • Grilled Chicken, Southwest, Side, or Club Salad (without croutons)
  • French Fries
  • Vanilla, Chocolate, or Strawberry Shake
  • Spicy Corn Sticks
  • Apple Bites with Caramel


  • Grilled Chicken Salad (no toppings or dressing)
  • Chicken Club Salad with Grilled Chicken (no toppings or dressing)
  • Apple Bites with Caramel
  • Chicken Nuggets (5)
  • Side Salad


  • Side Salad (no toppings or dressing)
  • Chicken Nuggets (5)
  • Southwest Chicken Salad with Grilled Chicken (no toppings or dressing)
  • Chicken Club Salad with Grilled Chicken (no toppings or dressing)
  • Frank’s Red Hot Buffalo Dipping Sauce


  • Apple Bites with Caramel
  • Chicken Teriyaki Bowl
  • Grilled Chicken Salad
  • Mini Pancakes
  • Egg Roll (1)


  • Side Salad (no toppings or dressing)
  • Regular Taco (1)
  • Mini Pancakes
  • Sweet ‘n Sour, Buttermilk House, and Mayo-Onion sauce
  • Vanilla Shake

Vegetarian & Vegan

Jack in the Box has a few vegan options on the menu, including:

  • Side salad
  • Spicy corn sticks
  • Apple slices (without the caramel)
  • Homestyle potatoes, hash browns, fries, and curly fries

You can also ask for the Teriyaki Rice Bowl with extra veggies instead of chicken.

Vegetarians can choose from the vegan options plus:

  • Grilled cheese (kid’s menu)
  • Mini pancakes
  • Stuffed Jalapenos
  • Onion rings

Food Allergies and Safety

Jack in the Box’s ingredient lists is reviewed for the presence of soy, egg, fish, milk, peanuts, crustacean shellfish, tree nuts, and wheat. If you have a food allergy you'll want to review this information prior to ordering.

Jack in the Box Ingredients and Allergen Statement

Like most restaurants, our restaurants prepare and serve products that contain Soy, Egg, Fish, Milk and Wheat. While a particular ingredient statement may not list one of these allergens, our products may be prepared with equipment that is shared with products containing one or more of these allergens.

If you have a food allergy, please consult with your physician before deciding which Jack in the Box® products are right for you. We also recommend checking our Ingredient and Allergen information frequently as our menu and ingredients may change.

The restaurant's website notes that when present, allergens are listed at the end of each ingredient statement for individual menu items.

A Word From Verywell

Hitting the drive-thru at a fast food restaurant like Jack in the Box doesn't have to throw you off your diet plan or health goals. When you understand the nutrition content of the various menu choices and know how to make sense of portions and serving sizes, you can make informed decisions about the foods you eat whether you're at home or on the road.

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