When you think about comfort food with a Cajun twist, Yats Cajun Creole probably comes to mind. But if you are watching what you eat, you likely have questions about Yats nutrition and calories before you order that famous chili cheese fries. This guide breaks down the menu with real numbers, so you can make a smart choice without giving up flavor.
Yats is known for big portions and bold spices. The key to eating here is knowing which dishes pack the heaviest punch in terms of calories, fat, and sodium. Let’s get into the details so you can plan your next visit with confidence.
Yats Nutrition And Calories: The Main Dishes
The menu at Yats revolves around hearty stews served over rice or pasta. Most locations offer a standard rotation of dishes, though some vary by day. Below is a breakdown of the most common items and their approximate nutritional values based on standard serving sizes.
Chili Cheese Fries
This is the fan favorite, but it is also the heaviest item on the menu. A regular order of Yats chili cheese fries contains roughly 1,100 to 1,300 calories. The breakdown is mostly from the fries, the beef chili, and the melted cheese sauce.
- Calories: ~1,200
- Total Fat: ~65g
- Saturated Fat: ~25g
- Sodium: ~2,400mg
- Protein: ~35g
If you split this with a friend, you cut the numbers in half. But if you eat the whole thing, you are consuming almost an entire day’s worth of calories and sodium in one sitting.
Jambalaya
Yats jambalaya is a tomato-based rice dish with chicken, sausage, and shrimp. A standard bowl comes in around 650 to 750 calories. The sausage is the main contributor to the fat content.
- Calories: ~700
- Total Fat: ~28g
- Sodium: ~1,800mg
- Protein: ~30g
This is a more balanced option compared to the fries, but the sodium is still high. If you have high blood pressure, you might want to ask for the sauce on the side.
Red Beans And Rice
This is a vegetarian-friendly option on most days. A bowl of red beans and rice at Yats has about 480 to 550 calories. It is lower in fat but still high in carbs.
- Calories: ~520
- Total Fat: ~12g
- Sodium: ~1,200mg
- Protein: ~18g
- Fiber: ~10g
The fiber content is a plus. This dish will keep you full for a while, and it is one of the lighter choices on the menu.
White Chicken Chili
This is a creamy, spicy stew that is very popular. A bowl of white chicken chili at Yats contains roughly 580 to 620 calories. The cream base adds significant fat.
- Calories: ~600
- Total Fat: ~30g
- Saturated Fat: ~15g
- Sodium: ~1,500mg
- Protein: ~28g
It tastes great, but it is not the best choice if you are tracking saturated fat. The cream and the chicken skin both add up.
Vegetarian Chili
For a lighter option, the vegetarian chili is a solid pick. A bowl is about 350 to 400 calories. It is high in fiber and low in fat.
- Calories: ~380
- Total Fat: ~8g
- Sodium: ~1,100mg
- Protein: ~15g
- Fiber: ~12g
This is the best choice if you want to keep your calorie intake low while still enjoying a hearty meal. Just watch the sodium level.
Side Dishes And Extras
Your choice of side can change the entire nutritional profile of your meal. Yats offers a few standard sides, and some are much lighter than others.
Bread And Butter
Yats serves a slice of French bread with butter on the side. This adds about 150 to 200 calories to your meal. The butter alone is about 100 calories per tablespoon.
If you are counting calories, you can skip the butter or just use a small amount. The bread itself is not terrible, but it is mostly empty carbs.
Side Salad
Some locations offer a simple side salad. With light dressing, this adds only 50 to 100 calories. It is a good way to get some greens in, but it is not the main event here.
Extra Rice
Adding extra rice to your bowl will add about 200 calories per cup. This is a cheap way to stretch a meal, but it also increases your carb load significantly.
How To Order Lighter At Yats
You do not have to avoid Yats entirely if you are on a diet. There are a few practical strategies you can use to cut down on calories and fat while still enjoying the food.
- Ask for half portions: Many locations will serve a half bowl if you request it. This automatically cuts the calories in half.
- Skip the cheese: The cheese sauce on top of chili or fries adds 150 to 200 calories. Ask for it on the side or omit it.
- Choose the vegetarian chili: This is the lowest calorie main dish on the menu. It still has the same spicy flavor.
- Split your meal: The portions are huge. Share with a friend or save half for lunch the next day.
- Drink water: Sweet tea or soda adds 200 to 300 calories. Water is free and has zero calories.
- Skip the bread: If you are watching carbs, the bread is an easy thing to cut.
These small changes can save you 300 to 500 calories per visit. That is significant if you eat out often.
Nutritional Comparison Table
Here is a quick reference table for the most common Yats menu items. Use this to compare before you order.
| Menu Item | Calories | Fat (g) | Sodium (mg) | Protein (g) |
|---|---|---|---|---|
| Chili Cheese Fries | 1,200 | 65 | 2,400 | 35 |
| Jambalaya | 700 | 28 | 1,800 | 30 |
| Red Beans and Rice | 520 | 12 | 1,200 | 18 |
| White Chicken Chili | 600 | 30 | 1,500 | 28 |
| Vegetarian Chili | 380 | 8 | 1,100 | 15 |
Keep in mind that these are estimates. Actual values can vary by location and how the cook prepares the dish. Always ask the staff if you need exact numbers.
Frequently Asked Questions
Here are some common questions people have about the nutrition at Yats. These answers should help you plan your next order.
Is Yats Food Healthy?
It depends on what you order. The vegetarian chili and red beans are relatively balanced. The chili cheese fries and white chicken chili are high in calories, fat, and sodium. Yats is best enjoyed in moderation.
Does Yats Have Any Low Calorie Options?
Yes. The vegetarian chili is the lowest calorie option at around 380 calories per bowl. The red beans and rice is also a decent choice at around 520 calories. You can also ask for a half portion of any dish.
Are There Gluten Free Options At Yats?
Most of the stews and chilis are gluten free, but the bread and some sides contain gluten. The rice is gluten free. Always tell the staff about your allergy so they can avoid cross contamination.
How Much Sodium Is In A Typical Yats Meal?
A typical meal at Yats contains between 1,100 and 2,400 mg of sodium. This is close to or above the recommended daily limit of 2,300 mg. If you are watching your salt intake, this is a concern.
Can I Eat Yats On A Keto Diet?
It is very difficult. Most dishes are based on rice or beans, which are high in carbs. The chili cheese fries are also high in carbs from the potatoes. You would need to skip the rice and beans entirely, which is not practical at Yats.
Final Thoughts On Yats Nutrition
Yats is a treat. The food is delicious, spicy, and filling. But the nutrition numbers are not in your favor if you eat there every day. The portions are large, and the sodium levels are high across the board.
If you go, pick the vegetarian chili or red beans. Skip the cheese sauce and the bread. Drink water instead of soda. And most importantly, do not eat the whole bowl in one sitting. Save half for later.
By being mindful of your choices, you can enjoy Yats without completely derailing your diet. Just remember that this is comfort food, not health food. Plan accordingly and you will be fine.