How Many Calories Are in a Chicken Sandwich?
A regular chicken sandwich weighs 180 g and carries 367 calories. Per 100 g it runs 204 calories, which is light for a sandwich this size. The chicken is roasted rather than breaded, and it hands you 28.7 g of protein — 57% of the Daily Value in one lunch.
You'd need to walk about 73 minutes to burn the 367 calories in one regular sandwich (180 g).
How long does it take to burn off 367 kcal of chicken sandwich?
One regular sandwich (180 g) is 367 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 367 kcal |
|---|---|
| Walking, brisk | 1 hr 13 min |
| Cycling, moderate | 46 min |
| Swimming, moderate | 52 min |
| Jogging | 43 min |
| Weight training, moderate | 1 hr 22 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (180 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken sandwich quick facts
- US servings from a slider to a large sandwich
- Wheat bun versus white bun
- Grilled versus fried chain sandwiches
- Sodium is the row to watch
- How does a chicken sandwich compare?
- Most popular chicken sandwich brands
- FAQ
Chicken sandwich quick facts
The USDA index holds seven chicken sandwich records, and five of them are named restaurants. Only two describe the generic thing people build at home or grab from a deli counter, and the white-bun one is the default here: FNDDS 2706998, "Barbecue chicken sandwich, on white bun". That record carries real household portions — regular, large and miniature — so it is the one used for every number on this page unless a row says otherwise.
It is a roasted chicken sandwich with sauce on a standard bun. If what you are holding is a breaded fried fillet, skip ahead to the chain section, because the fat figure roughly triples.
| Nutrient | Per 100 g | Per 1 regular sandwich (180 g) | % Daily Value |
|---|---|---|---|
| Calories | 204 | 367 | — |
| Total fat | 4.4 g | 7.9 g | 10% |
| Saturated fat | 1.03 g | 1.9 g | 9% |
| Carbohydrate | 24.86 g | 44.7 g | 16% |
| Dietary fiber | 0.8 g | 1.4 g | 5% |
| Total sugars | 9.07 g | 16.3 g | — |
| Protein | 15.92 g | 28.7 g | 57% |
| Sodium | 531 mg | 956 mg | 42% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would find on a package label are missing here. USDA does not publish added sugars for this record, and it does not publish trans fat either, so both lines were dropped rather than guessed. The 16.3 g of total sugars is mostly barbecue sauce, but without an added-sugars figure it cannot be measured against the 50 g daily limit on the FDA's Daily Value list.
Two more numbers worth knowing: the sandwich carries 94 mg of cholesterol (31% DV) and 391 mg of potassium (8% DV).
US servings from a slider to a large sandwich
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 58 kcal |
| One slider, miniature size | 90 g | 184 kcal |
| One regular sandwich | 180 g | 367 kcal |
| One large sandwich or submarine | 270 g | 551 kcal |
| Per 100 g | 100 g | 204 kcal |
The slider, the regular and the large are all USDA household measures for this record, so those three weights are not our invention. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving — useful only if you are weighing a portion of a shared platter.
The jump from regular to large is the one that matters. Going up one size adds 184 calories, which is the entire slider all over again. It also pushes sodium to 1,434 mg, a hair over 62% of a day's Daily Value from a single sandwich.
Two sliders come to 368 calories, one calorie away from a single regular sandwich. The small format only helps if you actually stop at one.
Wheat bun versus white bun
Swapping the bun is the change people expect to feel most, and on calories it barely registers. The wheat-bun version is 199 calories per 100 g against 204 for white — nine calories apart across a whole sandwich.
| Version | Per 100 g | Regular sandwich | Calories | Fiber |
|---|---|---|---|---|
| On a white bun | 204 kcal | 180 g | 367 kcal | 1.4 g |
| On a wheat bun | 199 kcal | 180 g | 358 kcal | 3.6 g |
Fiber is where the swap pays. The wheat record lists 2 g per 100 g against 0.8 g for white, so a 180 g sandwich moves from 1.4 g to 3.6 g — from 5% of the Daily Value to 13%. Sodium also eases slightly, from 956 mg to 923 mg.
The wheat-bun column above is our own arithmetic from the USDA 100 g figure at the same 180 g weight, so the two are compared like for like.
Grilled versus fried chain sandwiches
This is the split that moves the number, not the bread. Breading soaks up frying oil, and the fat column shows it immediately.
| Sandwich | Per 100 g | Sandwich weight | Calories |
|---|---|---|---|
| Roasted chicken sandwich, white bun | 204 kcal | 180 g | 367 kcal |
| Wendy's Crispy Chicken Sandwich | 278 kcal | 126 g | 350 kcal |
| McDonald's McChicken | 273 kcal | 131 g | 358 kcal |
| McChicken without mayonnaise | 240 kcal | 100 g | 240 kcal |
| Chick-fil-A chicken sandwich | 249 kcal | 187 g | 466 kcal |
| Burger King Original Chicken Sandwich | 286 kcal | 199 g | 569 kcal |
The Chick-fil-A comparison is the cleanest one, because the weights nearly match: 187 g against 180 g, 466 calories against 367, and 21 g of fat against 7.9 g. Same sandwich shape, almost triple the fat. The per-sandwich calories in this table are our own arithmetic from each USDA 100 g figure at the listed sandwich weight, not label servings.
Notice also what mayonnaise does on its own. The McChicken drops from 273 to 240 calories per 100 g when it is left off — the sauce, not the fillet, is the difference.
Packaged supermarket sandwiches sit in the same fried range. USDA Branded lists the Food Lion Hot & Spicy sandwich at 259 calories per 100 g, or 420 for its 162 g pack, and the Tyson Original at 299 per 100 g, or 467 for a 156 g sandwich. A frozen sandwich is not a lighter sandwich.
Sodium is the row to watch
Protein is the headline: 28.7 g in one sandwich, 57% of the Daily Value, from a lunch that costs 367 calories. Chicken is one of the leanest ways to hit that target, which is why MyPlate leans on poultry in its protein group.
Sodium is the quiet cost. One sandwich is 956 mg, 42% of the 2,300 mg Daily Value, or roughly two-fifths of a teaspoon of table salt — and almost none of it is in the chicken. The bun and the sauce carry it. Order the large and you are at 1,434 mg before anything on the side. The Dietary Guidelines for Americans keep sodium among the nutrients most people overshoot, and sandwiches are a common reason.
Saturated fat, by contrast, is a non-issue on the roasted version: 1.9 g, 9% of the Daily Value. On a fried fillet it climbs with the rest of the fat.
How does a chicken sandwich compare?
| Sandwich | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken sandwich, white bun | 204 kcal | one regular sandwich, 180 g | 367 kcal |
| Gyro sandwich | 184 kcal | one sandwich, weight not in the index | — |
| Barbecue rib sandwich | 223 kcal | one sandwich, weight not in the index | — |
| Pork sandwich | 226 kcal | one sandwich, weight not in the index | — |
USDA gives no gram weight for those three, so the honest comparison is per 100 g only; a heavier gyro can still beat a lighter chicken sandwich on total calories.
Our take: of these four, the gyro is the only one lighter per 100 g, and it gets there with less protein — 11.24 g against 15.92 g. For a lunch built around protein per calorie, the roasted chicken sandwich and the pork sandwich are level — 15.92 g of protein for 204 calories against 17.73 g for 226 — and both clear the gyro and the rib. For cutting calories, the lever is not which meat you choose but whether the meat is breaded and how big the bun is.
Most popular chicken sandwich brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Food Lion Chicken Sandwich, Hot & Spicy | 259 cal |
| Tyson Original Chicken Sandwich | 299 cal |
| Tyson Spicy Chicken Sandwich | 297 cal |
| AdvancePierre Chicken Sandwich | 275 cal |
| Fastbites BBQ Chicken Sandwich | 254 cal |
| Food Lion Chicken Sandwich | 228 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken sandwich FAQs
How many calories are in a chicken sandwich?
A regular 180 g chicken sandwich carries 367 calories, at 204 calories per 100 g. A 90 g slider is 184 and a 270 g large sandwich is 551. Those figures cover a barbecue-style sandwich with roasted chicken on a white bun, not a breaded fried fillet.
How much protein is in a chicken sandwich?
There is 28.7 g of protein in a regular 180 g sandwich, which is 57% of the Daily Value. That is more than most people expect from a sandwich, and it comes almost entirely from the chicken; per 100 g the record lists 15.92 g. A slider still delivers 14.3 g.
Grilled vs fried chicken sandwich: which has fewer calories?
Grilled wins by about 100 calories. The roasted 180 g sandwich is 367 calories with 7.9 g of fat; a breaded fried fillet sandwich of 187 g runs 466 calories with 21 g of fat. Nearly the same weight, almost triple the fat, because breading absorbs frying oil.
How many calories in a chicken sandwich on a wheat bun?
There are 358 calories in a 180 g sandwich on a wheat bun, against 367 on a white bun. Nine calories apart. The real change is fiber: 3.6 g instead of 1.4 g, because the wheat record lists 2 g per 100 g against 0.8 g for white.
How much sodium is in a chicken sandwich?
A regular 180 g sandwich holds 956 mg of sodium, 42% of the 2,300 mg Daily Value and roughly two-fifths of a teaspoon of table salt. Most of it sits in the bun and the sauce rather than the chicken. A slider drops it to 478 mg.
How many calories in a chicken slider?
A 90 g chicken slider is 184 calories, just over half a regular sandwich. It brings 14.3 g of protein and 478 mg of sodium. Two sliders land at 368 calories, within one calorie of a single regular sandwich, so the small format only helps if you stop at one.
Is a chicken sandwich good for weight loss?
At 367 calories with 28.7 g of protein, it fits inside a 350 to 450 calorie lunch and covers 57% of the Daily Value for protein. If you are watching calories, the useful levers are the slider at 184 calories and skipping the fried fillet, not switching the bun.
How many carbs are in a chicken sandwich?
A regular 180 g sandwich has 44.7 g of carbohydrate, 16% of the Daily Value, and 16.3 g of that is total sugars from the barbecue sauce. The bun carries the rest. USDA does not publish added sugars for this record, so the sugar total cannot be split.
Similar foods
- Salmon — 350 cal per fillet, 6 oz cooked
- Meatloaf — 215 cal per slice
- Dosa — 326 cal per large dosa
- Flat iron steak — 391 cal per steak
- T-Bone Steak — 537 cal per steak
- Chicken Taco — 222 cal per taco
Count it without the math
Point the camera at the plate and BodyPal counts the sandwich for you, bun and sauce included.
