The short answer
- A typical Chick-fil-A meal is lighter: 510 calories against 1090.
- Raising Cane's gives more protein in a typical meal: 47g against 29g.
- Chick-fil-A is lower in sodium: 1,260mg against 1,855mg.
- Per calorie, Chick-fil-A is the leaner menu: 5.4g of protein per 100 calories against 4.6g.
These are medians across the complete meals in our data, not a judgement on any single order. Raising Cane's is build-your-own, so its 12 meals here are popular orders we assembled in the calculator. What you pick matters more than where you go, so the tables below show the best and worst of each.
The menus side by side
| Across all meals | Chick-fil-A | Raising Cane's |
|---|---|---|
| Meals compared | 98 | 12 |
| Typical calories | 510 | 1090 |
| Typical protein | 29g | 47g |
| Protein per 100 cal | 5.4g | 4.6g |
| Typical sodium | 1,260mg | 1,855mg |
| Meals at 500 cal or less | 47 of 98 | 2 of 12 |
| Meals with 30g+ protein | 48 of 98 | 11 of 12 |
Green marks the better figure in each row: fewer calories, less sodium, more protein.
Item against item
The closest equivalents on each menu, one serving each.
Chicken sandwich
| Per serving | Chick-fil-A® Chicken Sandwich | Chicken Sandwich |
|---|---|---|
| Calories | 420 | 810 |
| Protein | 29g | 45g |
| Net carbs | 40g | 64g |
| Fat | 16g | 40g |
| Sodium | 1,470mg | 1,650mg |
Fries
| Per serving | Medium Chick-fil-A Waffle Potato Fries® | Crinkle-Cut Fries |
|---|---|---|
| Calories | 420 | 420 |
| Protein | 5g | 5g |
| Net carbs | 40g | 47g |
| Fat | 24g | 21g |
| Sodium | 240mg | 320mg |
Highest-protein orders
Chick-fil-A
| Order | Protein | Cal | Sodium |
|---|---|---|---|
| 30 ct Chick-fil-A® Nuggets | 100g | 950 | 4,550mg |
| 30 ct Grilled Nuggets | 98g | 510 | 1,710mg |
| 10 ct Chick-fil-A Chick-n-Strips® | 96g | 1020 | 2,870mg |
| 10 ct Chick-fil-A Chick-n-Minis® | 49g | 910 | 2,640mg |
| 12 ct grilled nuggets + side salad | 44g | 670 | 1,360mg |
Raising Cane's
| Order | Protein | Cal | Sodium |
|---|---|---|---|
| Caniac Combo | 87g | 1810 | 3,480mg |
| Box Combo - The Posty Way | 64g | 1730 | 3,190mg |
| Box Combo | 60g | 1270 | 2,360mg |
| Box Combo, built from parts | 58g | 1370 | 2,420mg |
| Sandwich Combo | 50g | 1130 | 1,890mg |
Lightest meals
Chick-fil-A
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Hash Brown Scramble Bowl w/ No Meat - no hash browns | 200 | 16g | 530mg |
| English Muffin | 200 | 5g | 190mg |
| 12 ct Grilled Nuggets | 200 | 38g | 660mg |
| 2 ct Chick-fil-A Chick-n-Strips® | 200 | 19g | 580mg |
| Berry Parfait w/ Cookie Crumbs | 240 | 12g | 85mg |
Raising Cane's
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Kid's Combo (Maryland) | 400 | 33g | 600mg |
| 3 fingers + coleslaw | 480 | 37g | 1,000mg |
| Kid's Combo (Louisville, KY) | 600 | 33g | 1,180mg |
| Kid's Combo | 640 | 28g | 1,190mg |
| 4 fingers, no sides | 710 | 48g | 1,490mg |
Check your own order
Build the exact meal you would order in the Chick-fil-A calculator and the Raising Cane's calculator, or let the macro finder search both for orders that fit your calories and protein.
Frequently asked questions
Is Chick-fil-A or Raising Cane's lower in calories?
A typical Chick-fil-A meal is lighter: 510 calories against 1090. "Typical" means the median of the complete meals in our data: 98 at Chick-fil-A and 12 at Raising Cane's.
Which has more protein, Chick-fil-A or Raising Cane's?
Raising Cane's gives more protein in a typical meal: 47g against 29g. The single highest-protein order is 30 ct Chick-fil-A® Nuggets at Chick-fil-A (100g) and Caniac Combo at Raising Cane's (87g).
What is the lightest meal at Chick-fil-A and at Raising Cane's?
At Chick-fil-A it is Hash Brown Scramble Bowl w/ No Meat - no hash browns with 200 calories. At Raising Cane's it is Kid's Combo (Maryland) with 400 calories.
Chick-fil-A® Chicken Sandwich vs Chicken Sandwich: which has fewer calories?
Chick-fil-A® Chicken Sandwich (Chick-fil-A) has 420 calories and 29g of protein. Chicken Sandwich (Raising Cane's) has 810 calories and 45g of protein.
Medium Chick-fil-A Waffle Potato Fries® vs Crinkle-Cut Fries: which has fewer calories?
Medium Chick-fil-A Waffle Potato Fries® (Chick-fil-A) has 420 calories and 5g of protein. Crinkle-Cut Fries (Raising Cane's) has 420 calories and 5g of protein.
About this comparison
Figures come from Chick-fil-A official Nutrition & Allergens page (US) and Raising Cane's Allergen & Nutritional Information (August 2026). MacroTray is independent and not affiliated with either restaurant. Read our methodology.