Jack in the Box: Healthier Choices

Note: Whether you’ve had bariatric surgery or not, you’ll likely visit a fast-food or fast-casual restaurant at some point. With our rushed and busy lives, fast food may cross our minds. Often, we can get something to hold us over without destroying the diet, but it’s important to choose right. Speak to your bariatric practice and dietician for guidance…do not rely on this guide alone.

Jack in the Box is a popular fast-food chain known for its diverse menu, which includes everything from burgers and tacos to breakfast items and salads. With such a wide array of choices, it can be challenging to navigate which options are healthier and which are a bit more indulgent. While it’s okay to indulge in any type of fast food, making a healthier choice will help you feel better both physically and mentally.

Here’s a breakdown of some healthier and less healthy options on the Jack in the Box menu to help you make more informed choices.

Healthy Choices at Jack in the Box

1. Grilled Chicken Garden Salad
   Calories: Approximately 320 calories (with dressing)
   Description: This salad features grilled chicken breast over a bed of mixed greens with fresh vegetables. Opt for a low-fat dressing or use it sparingly to keep the calorie count low.
2. Jack’s Way Fries (Small)
   Calories: Approximately 310
   Description: If you’re craving fries, the small size can be a more controlled portion. Consider sharing or pairing it with a lighter meal option.
3. Breakfast Jack (No Cheese)
   Calories: Approximately 290
   Description: This sandwich features a grilled egg, a slice of ham, and a toasted bun. Skipping the cheese helps lower the calorie and fat content.
4. Southwest Chicken Salad
   Calories: Approximately 390 (without dressing)
   Description: This salad includes grilled chicken, black beans, corn, and mixed greens. Choosing a light dressing can help keep this option on the healthier side.
5. Side Salad
   Calories: Approximately 30
   Description: A simple side salad can be a great way to add some veggies to your meal without adding many calories. Pair it with a low-calorie dressing.

Unhealthy Choices at Jack in the Box

1. Double Bacon Cheddar Burger
   Calories: Approximately 1,090
   Description: This burger is high in calories, fat, and sodium due to the double patties, bacon, and cheese.
2. Jack’s Way Fries (Large)
   Calories: Approximately 450
   Description: The large size of these fries increases the calorie and fat content, making it a more indulgent option.
3. Sourdough Jack
   Calories: Approximately 790
   Description: Featuring a beef patty, cheese, and crispy bacon on sourdough bread, this burger is high in calories and saturated fat.
4. Monster Taco
   Calories: Approximately 360
   Description: This taco, while tasty, is calorie-dense and high in fat. Eating multiple tacos can quickly add up in terms of calories and fat.
5. Chocolate Overload Cake
   Calories: Approximately 490
   Description: This dessert is high in sugar and calories, making it a tasty yet not-so-healthy treat that can quickly derail a healthier meal.

Tips for Healthier Eating at Jack in the Box

1. Customize Your Order: Request to hold or reduce ingredients like cheese, sauces, or dressings to cut back on calories and fat.
2. Watch Portion Sizes: Opt for smaller sizes when possible, whether it’s sandwiches, fries, or drinks.
3. Opt for Grilled Over Fried: Grilled chicken or other grilled items are generally lower in calories and fat compared to fried options.

Jack in the Box offers a wide range of menu items, from decadent burgers and fries to lighter salads and grilled chicken options. By making smart choices and customizing your order, you can enjoy a meal that aligns with your dietary goals. Whether you’re looking for a quick bite or a more balanced option, being mindful of your selections can help you navigate the menu with confidence.