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Healthy Menu Options at Raising Cane’s

Raising Cane’s Chicken Fingers (also called Raising Cane’s) is a fast-food restaurant chain specializing in chicken fingers founded in Baton Rouge, Louisiana in 1996. Raising Cane’s offers a limited menu consisting of five main combos. It also includes several “Tailgates” that come with a bulk of chicken fingers. Some locations will allow you to make your own custom order with any number of items on the menu.  The restaurant also boasts an extensive menu of side dishes, drinks, and desserts. 

The food that you won’t find much information about is their wide selection of healthy options. These options will surely fit into any kind of diet. Whether you’re vegan, vegetarian, or just looking for something low in fat, there’s usually an option available at Raising Cane’s. Aside from its superior menu options and affordable prices, it’s the quality product with the fast, friendly service that keeps customers coming back again and again.

Raising Canes is a fast food restaurant with some local renown. They are known for their fried chicken fingers, but also offer a chicken sandwich as well as various sides, including coleslaw.

Hand battered and made to order, each combo meal comes out piping hot, crispy, fresh, and juicy. It’s a matter of principle for the employees over at Raising Canes. They pride themselves in the quality of their food, service, and atmosphere. Who wouldn’t want to eat here?

Now, everyone loves fried chicken, but it’s not be the healthiest option for you even in moderation.

Thinking about the next time you want some fried chicken, you may be asking yourself if there’s any healthy menu items at Raising Canes, or if the fact that they only served fried chicken leaves Raising Canes on the long list of restaurants that don’t have options for those of us trying to eat healthier.

We had the same questions regarding their menu and this article explores the answers we found to those questions.

After taking a look at their menu, we found that Raising Canes offers both nutritional information and allergen information on all of their menu items, both individually and what the combos come out as in terms of nutrition.

They provide you with detailed information on calorie, fat, sodium, sugar, and protein intake for each menu item. If you’re not sure about how to interpret the chart or don’t have the time time sit down and look through all those numbers before deciding on where and what you are going to eat, don’t worry, we’ve done the work for you!

The rest of this article will explore the healthiest options available at Raising Canes, break down their numbers and discuss what options there are available to you if you have food allergies or dietary restrictions.

Raising Canes’ Healthy Menu

Raising Canes has no separate menu that specifically lists items considered more health-conscious than the rest of the menu.

Neither does it provide items that specifically fulfills any dietary restrictions. However, since they provide such detailed nutritional information on every menu item they have, we can give you that information here in this article.

Healthiest Options at Raising Canes

Each meal is compromised of a combination of chicken fingers and one or two sides or a chicken sandwich and two sides. Every meal also comes with a drink of your choice in three different sizes (regular, large and extra large).

The chicken sandwich by itself is clearly the healthiest option on their menu only coming in with only 780 calories, 39 grams of fat, and 1470 mgs of sodium, and 48 grams of protein).

If you order the chicken sandwich and substitute coleslaw (100 calories) for the crinkle cut fries (390) calories, it would help you reduce your overall calorie intake while still allowing you to indulge in that juicy chicken sandwich with all the trimmings.

There is a similar set up available with the chicken finger combos from the 3 piece to the tailgate combo.

Individually, the chicken fingers aren’t that unhealthy (130 calories, 6 grams of fat, 190 mgs of sodium, 13 grams of protein).

But when you multiply that by even just 3 (390 calories, 18 grams of fat, 570 mgs of sodium, 39 grams of protein), the numbers begin to look a little more intimidating.

Add in the sides and a drink, and the numbers for the 3 piece combo are quite a bit higher: 1020 calories, 56 grams of fat, 1640 mgs of sodium, and 47 grams of protein. Just as with the sandwich meal, switching drinks or sides for something with lower calories would help create a healthier meal for you here at Raising Canes.

Healthiest Option for the Kids’ Combo

The kids’ combo features 2 chicken fingers, and their choice of sides (same as for adults but smaller portions) as well as a smaller drink including choices of apple juice or milk.

In total, the kids’ combo generally runs to 630 calories, 40 grams of fat, 1100 mgs of sodium, and 29 grams of protein.

Substituting the fries for coleslaw and milk for apple juice are two ways to reduce those numbers a little and get your child on the track to healthy eating.

Healthiest Side at Raising Canes

Raising Canes offers their diners a choice of 3 sides – crinkle cut fries, coleslaw, and Texas Toast.

By far, coleslaw is the healthiest choice of the 3; it only has 100 calories, 6 grams of fat, 310 mgs of sodium, and 1 gram of protein.

Although its sodium content is high, the coleslaw would be a good side to pick if you’re trying to lower the overall calorie content of your meal.

If you are watching sodium intake however, the Texas Toast would be a wiser choice as it only has 260 mgs of sodium. It always comes back to what you want out of your food and creating the combination that best fits your personal needs.

Healthiest Drinks at Raising Canes

Raising Canes offers their diners sweet and unsweet tea, lemonade, apple juice and milk for refreshment. A regular sized unsweet tea contains 0 calories, 0 grams of fat, only 15 mgs of sodium and 0 grams of protein.

It’s clearly the healthiest option for refreshments they can offer but the others are not that bad either. Another healthy drink option is actually the sweet tea; at 140 calories, 0 grams of fat, 15 mgs of sodium and again 0 grams of protein, it actually contains fewer calories and sugar than the lemonade.

Perhaps surprisingly, the milk has a higher calorie content (110 calories) than the apple juice (35 grams). We recommend keeping this in mind when ordering for your child.

Raising Canes’ Low-Calorie Options

Watching your calorie intake can seem like an impossible, constant juggling of numbers.

Maybe it leaves you feeling like you can’t eat anything or you’ll never be able to stick to your goal number due to confusion, tiredness, or lack of time.

In the hectic, fast paced world we live in fast food is an easy option but makes calorie watching even harder.

We’re here to simplify things for you by providing the two lowest calorie options here at Raising Canes.

  1. The 3 piece combo with sides of coleslaw, Texas Toast and unsweetened tea (regular size) (630 calories).
  2. The chicken sandwich combo with sides of coleslaw, Texas Toast and unsweetened tea (regular size) (1020 calories).

Raising Canes’ Low-Sodium Options

Another area of nutritional concern people tend to watch when they are trying to eat healthier is their sodium intake.

Salt is in nearly everything and can make dieting difficult or bland but there are still flavorful options open to you. Because so much of the appeal of fast food comes from their saltiness, the dishes here all contain at least moderate levels of sodium.

A little searching revealed a couple options Raising Canes does have for you if you’re looking to cut back on sodium.

  1. Texas Toast (260 mgs)
  2. 3 piece combo with a side of Texas Toast and your choice of the second side (coleslaw and crinkle cut fries contain 310 mgs of sodium) ( total of 1640 mgs of sodium).

Raising Canes’ Special Diet Options

For those of us who have dietary restrictions, dining out can be difficult to nearly impossible, especially in the fast food arena.

It can be challenging to find dishes we can even eat or don’t have to modify in order to fit our dietary restriction. This is a meat and bread driven society.

Often, there isn’t even a menu specifying which dishes meet specifically dietary restrictions which leaves us looking through the entire menu trying to find something we can eat.

Luckily for you, we’ve gone through Raising Canes’ regular menu to find options for everyone, regarding dietary restrictions or concerns.

Keto Options

Raising Canes fry their chicken in a buttermilk batter and nearly all their sides contain large number of carbs (crinkle cut fries 49 carbs, Texas Toast 23 carbs, coleslaw 11 carbs).

There are no truly keto options here but there are ways to reduce your carb intake while dining here. Get the chicken patty without the bun.

Ask for 2 sides of coleslaw rather than getting the Texas Toast or crinkle cut fries for an ultimate reduction of carbs while eating here.

Vegan Options

The only truly vegan options on Raising Canes’ menu are the sides and the drinks, excepting milk.

It may not hit the spot the same way a full meal would but a large lemonade and some crispy, tasty fries could still make a delicious snack, especially if they’re fresh from the fryer and still steaming hot when they’re handed over.

Gluten Free Options

Unfortunately for those with a gluten sensitivity, the only items on the Raising Canes menu that’s gluten free are the coleslaw and drinks.

That hardly makes a meal, or even a snack but it’s a good place to start.

Perhaps they could grill your chicken rather than deep frying it. They do pride themselves in every plate made to order after all. In the meantime, treat yourself to an extra large lemonade.

Vegetarian Options

The only meat-free options provided for you at Raising Canes are the sides and the drinks.

Every main dish is based on fried chicken and focuses on the quality of presentation therein.

If you’re a vegetarian dining here, we suggest you take advantage of the tasty snack possibilities created from combining various sides and large drink sizes.

Raising Canes’ Allergen Options

For people with food allergies, eating out can also be a challenge. If they don’t know what’s in a dish, it could be dangerous to them and it can also be incredibly restrictive to the individual.

They also generally have to ask about allergen content in food before they order dishes that may contain it.

Raising Canes does provide allergen information on all their dishes but we want to give a brief overview of their allergen information here for your convenience.

Dairy Free Options

Raising Canes’ batter contains buttermilk and they are fried in the same deep fryer as the crinkle cut fries.

This leads to possible secondary exposure of dairy to the crinkle cut fries via the fry oil although a likely minimal exposure. It will likely not result in a reaction, it’s something you should be aware of.

Other dairy free options on the Raising Canes’ menu are the Texas toast, coleslaw, sweet and unsweet tea, lemonade, and apple juice.

Peanut Free Options

Good news! We have found no evidence of peanuts on this menu.

Even their oil isn’t a peanut oil so there’s zero chance of you being exposed to peanuts while dining here. The entire menu is yours to choose from with no risk or worry.

Soy Free Options

If you have a soy allergy, it’s possible to build your meal around the menu items that contain soy. The chicken fingers themselves and their batter contain no soy, neither does the crinkle cut fries or the coleslaw for your sides.

Make sure you don’t get their signature dipping sauce however because it does contain soy. Ask them to see what other dipping sauces they may have available instead.

Whatever drink you want is the drink you should get; no concerns there.

There’s nothing quite like fried food for fulfilling cravings but the cravings we feel sometimes lead us to make unwise decisions when it comes to our health. Even in a high quality place like Raising Canes, it can be difficult to find even kind of healthy options.

After all, the same aspects of the food that fulfill our cravings (salt, fat) are what makes these items unhealthy. With that in mind, we were able to find a few dishes, combinations, and modifications that should allow you to enjoy the Raising Canes’ crispy goodness and satisfy your cravings without compromising your goals, beliefs or putting yourself in danger from accidently exposing yourself to an allergen.

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