The Flying Biscuit Cafe is a beloved Southern-inspired restaurant chain known for its hearty breakfasts and wholesome dishes. With a focus on fresh ingredients and flavorful recipes, the menu offers a variety of options that cater to different dietary preferences.
Understanding the nutritional content of your meal can help you make informed choices while enjoying the comfort foods Flying Biscuit is famous for. This article delves into the nutrition details of their popular menu items, highlighting calories, macronutrients, and key dietary considerations.
Overview of Flying Biscuit Menu Categories
The Flying Biscuit menu is broadly divided into several categories: Breakfast Specials, Biscuits & Spreads, Sandwiches & Burgers, Salads & Bowls, Sides, and Beverages. Each category offers dishes that vary widely in calorie count and nutritional value.
Breakfast items often feature eggs, grits, and their signature fluffy biscuits, while sandwiches and salads provide balanced options for lunch or dinner. Sides like grits or bacon add flavor and texture but also impact overall nutrition.
Key Nutritional Components to Consider
When evaluating menu items, it’s essential to understand the following nutritional components:
- Calories: Total energy provided by the food.
- Fat: Includes saturated and trans fats; important for heart health.
- Carbohydrates: Source of energy; includes sugars and fiber.
- Protein: Essential for muscle repair and overall body function.
- Sodium: High levels can affect blood pressure.
Breakfast Specials Nutrition
The breakfast menu at Flying Biscuit is a highlight, featuring dishes like the “Crazy Biscuits & Jam,” “Shrimp & Grits,” and “Eggs & Grits.” These meals are rich in flavor and often come with generous portions.
| Menu Item | Calories | Total Fat (g) | Carbohydrates (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Crazy Biscuits & Jam | 850 | 45 | 73 | 18 | 1100 |
| Shrimp & Grits | 700 | 38 | 48 | 34 | 1250 |
| Eggs & Grits | 520 | 28 | 40 | 22 | 900 |
| Veggie Skillet | 480 | 22 | 35 | 20 | 850 |
Many breakfast dishes are rich in fats due to the use of butter, cheese, and fried components, but they also provide a solid protein base, especially those with eggs or shrimp. Carbohydrates mainly come from grits and biscuits.
Health Tip:
For those monitoring sodium intake, it’s advisable to request modifications or smaller portions, as many dishes exceed 800 mg of sodium per serving.
Biscuits & Spreads
The Flying Biscuit’s signature biscuits are a fan favorite. These fluffy, buttery treats are often served with a variety of spreads such as jam, honey butter, or pimento cheese.
| Item | Serving Size | Calories | Total Fat (g) | Carbohydrates (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Flying Biscuit (single) | 1 biscuit (approx. 100g) | 320 | 15 | 38 | 6 | 560 |
| Jam | 1 tbsp | 50 | 0 | 13 | 0 | 5 |
| Honey Butter | 1 tbsp | 100 | 11 | 6 | 0 | 60 |
| Pimento Cheese Spread | 2 tbsp | 180 | 16 | 2 | 6 | 400 |
The biscuit itself is calorie-dense due to the buttery dough, and adding spreads increases fat and sugar content. Pimento cheese adds protein but also significant sodium and fat.
Sandwiches & Burgers Nutrition
Flying Biscuit offers a selection of sandwiches and burgers that combine fresh ingredients with Southern flair. These options are popular for lunch and dinner, often served with sides like fries or a small salad.
| Menu Item | Calories | Total Fat (g) | Carbohydrates (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Chicken Biscuit Sandwich | 780 | 42 | 55 | 30 | 1300 |
| Veggie Sandwich | 520 | 18 | 58 | 15 | 900 |
| Flying Burger | 900 | 50 | 40 | 38 | 1400 |
These meals are generally higher in fat and sodium, reflecting their indulgent ingredients like fried chicken, cheese, and sauces. Protein content is robust, especially in the burgers and chicken sandwiches.
Salads & Bowls Nutrition
For those seeking lighter fare, Flying Biscuit’s salads and bowls provide nutritious alternatives. These dishes often incorporate fresh greens, grilled proteins, nuts, and house-made dressings.
| Menu Item | Calories | Total Fat (g) | Carbohydrates (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| House Salad (with dressing) | 350 | 27 | 12 | 6 | 700 |
| Grilled Chicken Bowl | 620 | 22 | 50 | 42 | 1100 |
| Quinoa & Kale Salad | 480 | 19 | 42 | 18 | 850 |
Salads and bowls provide a balanced combination of macronutrients, with moderate calories and healthy fats from nuts and oils. Sodium can still be elevated due to dressings and seasoning.
Sides and Snacks Nutrition
Sides at Flying Biscuit include staples such as grits, bacon, fruit, and home fries. These can complement main dishes or serve as snacks but vary widely in nutritional content.
| Side Item | Calories | Total Fat (g) | Carbohydrates (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Cheese Grits | 210 | 10 | 25 | 7 | 550 |
| Bacon (3 strips) | 130 | 10 | 0 | 9 | 600 |
| Fresh Fruit Cup | 90 | 0 | 23 | 1 | 5 |
| Home Fries | 310 | 14 | 40 | 4 | 700 |
Sides like fresh fruit are naturally low in fat and sodium but provide natural sugars and carbs. Cheese grits and bacon add flavor and protein but are higher in fats and sodium, which should be factored into daily intake.
Beverages Nutrition
Beverages at Flying Biscuit range from coffee and juices to specialty drinks. Nutritional information varies significantly depending on additives like cream, sugar, or syrups.
| Beverage | Calories | Total Fat (g) | Carbohydrates (g) | Sugars (g) | Caffeine (mg) |
|---|---|---|---|---|---|
| Black Coffee (12 oz) | 5 | 0 | 0 | 0 | 150 |
| Orange Juice (12 oz) | 160 | 0 | 38 | 35 | 0 |
| Chai Latte (12 oz) | 190 | 4 | 32 | 28 | 60 |
| Sweet Tea (12 oz) | 120 | 0 | 32 | 30 | 20 |
Choosing unsweetened beverages like black coffee or water can reduce calorie and sugar intake. Sweet teas and lattes add calories primarily from sugars and fats in milk or cream.
Special Dietary Considerations
Flying Biscuit Cafe offers options and modifications for various dietary needs, but it’s important to be aware of potential allergens and nutrition pitfalls.
- Gluten: Most biscuits and bread-based items contain gluten. Some salads and bowls may be gluten-free but always verify.
- Dairy: Cheese, butter, and cream are common ingredients, impacting lactose-intolerant individuals.
- Vegetarian & Vegan: Several vegetarian dishes exist, though vegan options are more limited due to dairy and egg use.
- Sodium: Many menu items are high in sodium, so those with hypertension should choose carefully and consider portion control.
Tips for Healthier Choices at Flying Biscuit
“Balancing indulgence with nutrition is possible by customizing your order and pairing dishes thoughtfully.”
Here are helpful tips to enjoy Flying Biscuit while maintaining a balanced diet:
- Opt for egg-based breakfasts without added cheese or bacon to reduce fat and sodium.
- Request dressings and spreads on the side to control added fats and sugars.
- Choose fruit cups or house salads as sides instead of fries or bacon.
- Pick grilled proteins over fried options to lower fat content.
- Limit sweetened beverages and opt for water, unsweetened tea, or black coffee.
By making small adjustments, diners can enjoy the rich flavors Flying Biscuit offers without compromising their health goals.
Conclusion
The Flying Biscuit Cafe provides a diverse menu that celebrates Southern comfort food with fresh, flavorful ingredients. While some dishes are calorie-dense and rich in fats and sodium, many options allow for balanced, nutritious meals.
Understanding the nutrition facts behind your favorite items empowers you to make smarter choices tailored to your dietary needs. Whether you’re craving the classic biscuits or a hearty salad, Flying Biscuit’s menu can accommodate a range of preferences with mindful ordering.
