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Can I eat Zaxby’s while pregnant? [And what to order!]

When it comes to fast food restaurants in the southern US Zaxby’s is a household name

There are over 920 “Zaxby’s” locations in the southeast United States.

From their signature Zax sauce to salads, and chicken fingerz there is something for everyone.

But can you eat Zaxby’s while pregnant?

The good news is most of Zaxby’s menu options are pregnancy safe and it is possible to eat healthy there(even though it is fast food).


Can I eat Zaxby's While Pregnant?


You can eat most of the menu items at Zaxby’s while pregnant.

However, there are a few things that you should avoid.

So let’s dive in and talk about what you should eat and what you should probably avoid or eat sparingly at Zaxby’s during pregnancy.


Can I eat Zaxby’s While Pregnant?

Yes! According to our OB/GYN Dr. Doug Penta, MD eating an occasional meal at Zaxby’s while pregnant is perfectly safe and there are several great menu options to choose from.

Since many families are on a busy schedule, eating fast food occurs far more often than it did years ago.

Most American families eat fast food at least once a week or more.

As a result of this trend, fast-food companies have been regulated better and have become far more transparent about the number of calories and fat in their foods, and have made healthy changes.

Zaxby’s has slightly fewer menu options than some other fast-food chicken restaurants, but they still have some decent healthy fast-food options

When I’m craving Zaxby’s chicken, but I also want to eat a little healthier, my go-to choices are the 4-piece chicken fingerz, a side salad, and Zax sauce for dipping.

It’s definitely healthier to choose the grilled chicken sandwich, but sometimes I need some fried chicken fingers to satisfy my urge for Zaxby’s.

And the occasional fried chicken nibbler sandwich is fine to enjoy too!

So let’s dive in and talk about what you should eat and what you should probably avoid or eat sparingly at Zaxby’s during pregnancy.

Because it’s all about balance and moderation in life and parenting.

Pregnancy is no different.


Best things to eat while pregnant from Zaxby’s:

Zalads: All of the Zalads are pregnancy-safe.

They offer two options for salads:

The Grilled cobb Zalad at Zaxby’s is made with mixed greens, diced chicken fingers, hard-boiled eggs, avocado, bacon, tomato, and vinaigrette.

Nutrional information:

Calories: 700

Fat: 36 grams

Protein: 61 grams

Cobb Zalad without chicken:

Calories: 530

Fat: 34 grams

Protein: 61 grams

The Garden Zalad is made with mixed greens, tomato, cucumber, shredded carrot, and vinaigrette.

Nutritional Information:

Calories: 220

Fat: 10 grams

Protein: 4 grams

The only ingredient in the sauces that might give you pause is high fructose corn syrup, but according to Dr. Penta, “as long as you’re not eating it by the spoonful, it’s not going to cause any problems.”

You can have both salads with either grilled chicken, fried chicken, or no chicken.

All of the other Salads are great options and are packed with nutrients that you need during pregnancy.

  • Grilled chicken sandwich: This is probably your best option for lunch at Zaxby’s if you are pregnant.

The sandwich only has 480 calories and is loaded with protein.

  • 4-piece chicken fingers: The 4-piece chicken fingers are a safe choice when pregnant and craving some fried chicken.

Just remember to eat them in moderation.

Nutritional information:

Calories: 470

Fat: 28 grams

Protein: 33 grams

  • Zaxby’s Kids Meals: The kid’s meals at Zaxby’s are a great option for pregnant women.

They are in smaller portions and come with a side of fruit or veggies.


can i eat zaxby's while pregnant


Nutritional information for Zaxby’s chicken Sandwiches:

  • Grilled Chicken Sandwich: 480 calories, 21 g fat, 3.5 g saturated fat, 1420 mg sodium, 40 g carbs, 2 g fiber, and 35 g protein.
  • Kickin Chicken Sandwich: 730 calories, 41 g fat, 6 g saturated fat, 2790 mg sodium, 49 g carbs, 2 g fiber, and 55 g protein.
  • 3 Nibblerz Sandwich: 1000 calories, 58 g fat, 5.5 g saturated fat, 2720 mg sodium, 80 g carbs, 1 g fiber, and 40 g protein.
  • Zaxby’s Signature Sandwich: 740 calories, 40 g fat, g saturated fat, 2480 mg sodium, 52 g carbs, 6 g fiber, and 44 g protein.


There are a few things to keep in mind when eating at Zaxby’s:

  • Avoid eating undercooked chicken or eggs, as these can increase your risk of food poisoning.
  • Skip any menu items containing unpasteurized dairy products, as these can also be unsafe for pregnant women.
  • Be sure to drink plenty of water, as this will help to keep you hydrated and reduce your risk of dehydration. Following these simple guidelines will help you enjoy your meals without worry.



Are Zaxby’s french fries safe to eat during pregnancy?

They are safe to eat but you should only eat a small portion.

A good option is to order kid-size french fries to save on calories and fat.

Or split an order if you are eating out with others.


Chicken nuggets while pregnant:

If you’re pregnant and craving chicken nuggets, you’re in luck!

It’s perfectly safe to eat chicken nuggets during pregnancy.

In fact, chicken is a great source of protein, which is essential for a healthy pregnancy.

Just be sure to cook the nuggets thoroughly to ensure that they are free of bacteria.

And if you’re worried about the extra calories, don’t be – most women only need an extra 300 calories per day during pregnancy, so a few chicken nuggets here and there won’t hurt.

So go ahead and indulge your cravings.


Can I eat chicken from a restaurant while pregnant?

Yes, you can eat chicken from a restaurant while pregnant.

It is important to make sure your chicken is cooked completely.

Pregnant women are more at risk of getting a foodborne illness.

Undercooked chicken is often the culprit in Salmonella infection.

Salmonella infection can be serious and potentially fatal during pregnancy.

Unfortunately, I have had salmonella and can’t encourage you enough to ask that your chicken be cooked a little longer if you order it out in a restaurant.


List of foods not to eat when pregnant:

In general, you should avoid eating unpasteurized cheeses, raw meat or fish, deli meats, and unpasteurized juices.

  • Foods that are not pasteurized- certain types of cheese like soft cheeses, Brie, soft blue cheeses, etc.
  • Certain types of fish shark, swordfish, anything high in mercury.
  • Raw eggs including homemade mayonnaise, hollandaise sauce, and homemade eggnog.
  • Undercooked meats, lunch meats, and deli meat.
  • Hot foods that are not “hot”, avoid hot foods that have been sitting out without a warming source. Same for foods that should be eaten cold. If there is no ice or refrigeration source keeping the food cool, take a pass.
  • Caffeine- soda, chocolate. (Limit your caffeine to less than 200 mg a day)
  • Herbal Teas (There are so many ingredients in herbal teas so it is best to simply avoid them. Green tea is OK.)


Helpful hints for eating out in restaurants while pregnant:

  1. Make a reservation in advance

If you know you’ll be dining out while pregnant, it’s a good idea to make a reservation in advance. This will help to ensure that you get a table at a time that is convenient for you and that the restaurant can accommodate any special dietary needs that you may have.

While reservations are not necessary at a fast food restaurant like Zaxby’s, it is a good thing to do if you’ll be going to a sit-down restaurant.

  1. Choose a restaurant wisely

When choosing a restaurant, it’s important to consider your own individual needs and preferences. If you’re looking for a more relaxed atmosphere, for example, you might want to avoid busy restaurants with a lot of noise and commotion.

Additionally, if you have any specific dietary restrictions or preferences, be sure to choose a restaurant that can accommodate them.

  1. Consider your order carefully

When ordering your meal, be sure to take your own needs into consideration. If you’re feeling tired or nauseous, for example, you might want to avoid heavy meals or foods that are high in fat and grease. Instead, opt for lighter fare such as soup, salad, or grilled chicken or fish.

Additionally, be sure to drink plenty of water throughout your meal to stay hydrated.

  1. Don’t hesitate to ask for what you need

If you have any special requests or needs, don’t hesitate to ask the waitstaff for assistance.

For example, if you need extra pillows for comfort or want your food cut up into smaller pieces, just let them know and they’ll be happy to help.

  1. Take your time eating

When pregnant, it’s important to eat slowly and deliberately. This will help your body to better digest your food and absorb the nutrients it needs.

Additionally, taking your time will help you to avoid overeating or becoming too full and uncomfortable.

  1. Avoid alcohol and caffeine

While pregnant, it’s best to avoid alcohol and caffeine altogether. Both of these substances can cross the placenta and potentially harm the developing baby.

If you do choose to consume caffeine, do so in moderation and always with the guidance of your healthcare provider.

There is no known safe amount of alcohol you can have during pregnancy.

     7 .  Know when to stop eating

It’s important to listen to your body when pregnant and know when it’s time to stop eating. If you’re feeling full or uncomfortable, for example, don’t force yourself to finish your meal. Instead, simply stop eating and rest for a few minutes before resuming if you’re still hungry.

     8 .  Ask for a take-out box

If you are getting full but still have food on your plate, don’t hesitate to ask for a take-out box! This way, you can enjoy the rest of your meal later on without feeling too stuffed


Eating healthy during pregnancy:

Eating healthily during pregnancy is important for both you and your unborn baby.

Pregnant women need certain nutrients, including folic acid, iron, and calcium.

They also need to be careful about avoiding certain foods that could harm the baby, such as unpasteurized dairy products, raw meat and fish, and sugary drinks.

Making healthy food choices doesn’t have to be difficult or boring.

There are plenty of delicious and nutritious foods that are perfect for pregnancy.

  • Fruits and fresh vegetables are packed with essential vitamins and minerals, and they can be enjoyed fresh, frozen, or canned.
  • Lean protein sources such as grilled chicken or fish, tofu, legumes, and eggs are also great choices.
  • Be sure to include whole grains such as quinoa, brown rice, and whole wheat bread in your diet as well.
  • And don’t forget to stay hydrated by drinking plenty of water throughout the day.

With a little planning and effort, eating healthy during pregnancy can be easy and delicious!



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