This guide covers Jack in the Box healthy options with prices and calories checked in November 2026.
The healthiest Jack in the Box options are the Garden Salad with Grilled Chicken (210 calories), Grilled Jack Wrap (270), Southwest Grilled Chicken Salad (290), 4-piece nuggets (190) and a plain hamburger (330). Skip fries and choose water or unsweetened tea to keep a meal under 500 calories.
Prices last checked: November 2026 · Before tax · Prices vary by location · By Richard · How we check prices
10 lowest-calorie picks
| Item | Size | Price | Calories |
|---|---|---|---|
| Side Salad | 1 | $2.99 | 50 |
| Garden Salad with Grilled Chicken | 1 | $7.49 | 210 |
| Chicken Nuggets | 4 pc | Check app | 190 |
| Jack Wrap, Classic Grilled | 1 | 2 for $6 | 270 |
| Southwest Salad with Grilled Chicken | 1 | Check app | 290 |
| Hamburger | 1 | Check app | 330 |
| Regular Tacos | 2 tacos | $1.79–$1.99 | 340 |
| Bacon Breakfast Jack | 1 | Check app | 380 |
| Jr. Jumbo Jack | 1 | $2.79–$3.29 | 400 |
| Sourdough Grilled Chicken Club | 1 | Check app | 500 |
Easy swaps
- Grilled instead of crispy chicken: saves about 110 calories in a wrap.
- Side salad instead of medium fries: saves 380.
- Unsweetened iced tea instead of a medium soda: saves about 200.
- Skip mayo-based sauces; choose salsa or buffalo (5–10 calories).
High-protein picks
5-pc crispy strips (54 g), Sourdough Grilled Chicken Club (33 g, 500 cal) and Garden Salad with Grilled Chicken (25 g, 210 cal).
Tips for a lighter order at Jack in the Box
The easiest way to cut calories is to change the side and the drink. Swapping medium fries (430 calories) for a side salad (50 calories) and a soda for unsweetened iced tea or water saves well over 500 calories in a combo.
Sauces matter too. Creamy dips like ranch run around 90–110 calories per cup, while BBQ sauce is about 40 and Frank’s RedHot Buffalo about 5.
- Skip the mayo-based sauces on burgers and sandwiches.
- Pick grilled over crispy chicken where you can.
- Choose smaller sizes: the Jr. Jumbo Jack has 400 calories versus 520 for the Jumbo Jack.
- Check the app for full nutrition before you order.
High-protein choices
For protein, the Sourdough Jack has about 33 g and the Loaded Breakfast Sandwich about 35 g, though both are higher in calories. The Ultimate Breakfast Sandwich gives 29 g of protein for about 510 calories, a better ratio. See our full nutrition guide.
Bottom line
- The best Jack in the Box healthy options are grilled chicken salads, Jack Wraps, a pair of tacos and the Jr. Jumbo Jack.
- Most Jack in the Box healthy options become much lighter when you swap fries for a side salad and soda for water or unsweetened tea.
- Jack in the Box healthy options are limited compared with a salad chain, but a meal under 500 calories is easy to build.
- Check the app before ordering, since Jack in the Box healthy options and their calories can change with recipes.
Jack in the Box healthy options: FAQs
What is the healthiest thing at Jack in the Box?
The Garden Salad with Grilled Chicken at 210 calories.
What is low calorie at Jack in the Box?
Side salad, 4 pc nuggets, grilled wraps, grilled chicken salads, hamburger and tacos are all under 350.
What is the lowest calorie burger at Jack in the Box?
A plain hamburger at about 330 calories.
Is grilled chicken at Jack in the Box healthy?
It is the lighter choice. The Garden Salad with Grilled Chicken has about 210 calories and 25 g of protein.
What is low carb at Jack in the Box?
Side salads and grilled chicken salads. You can also order a burger without the bun.
Related guides
Official source: Jack in the Box menu on jackinthebox.com. Prices on this page are independent averages and may differ from your restaurant.
Jack in the Box Prices is an independent guide and is not affiliated with, endorsed by, or sponsored by Jack in the Box Inc. Prices are averages and can differ at your local restaurant, in the Jack app, and on delivery apps.