You might also be interested in getting tips about what to order at Nando's, another chain that's well-known for its chicken. As with most fast food restaurants, KFC offers a typical selection of fountain sodas, as well as lemonade and iced tea. Chicken is usually a good source of lean protein—except when deep fried in rich, high-calorie, high-fat batter. For a lunch that will keep the 3 pm slump at bay, indulge in one Kentucky Grilled Chicken Thigh with a House Side Salad and an individual order of green beans–it all clocks in at a mere 210 calories and has a whopping 21 grams of protein, making it an ideal midday pick-me-up. And, you can modify their menu items as well. When available, KFC's Crispy Twister wrap is among the highest-calorie menu items. Each chicken wing contains 70-100 calories, 3-5 g of fat, 150-400 mg of sodium, and 4-5 g protein. Meal #2 2 pc. And, you can modify their menu items as well. Craving some good old fashioned KFC chicken? Pot Pie is a classic chicken dish and KFC has its own take on the meal. Don't panic–like everything in your healthy lifestyle, it's all about compromise. The mouth watering options laid in front of you are just great! 210 calories, 11 g fat (3 g sat fat), 800 mg sodium, 7 g carbs, 4 g fiber, 3 g sugar, 22 g protein. KFC offers several flavors of cake, each of which is about 300 calories per slice. Eat a sumptuous and healthy meal at KFC today! Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Quick and portable chicken sandwiches are another popular option at KFC, though they aren’t among the healthiest choices. As with sandwiches, combing several carb-heavy ingredients, like mashed potatoes, buttermilk biscuits, and flaky pot pie crust, makes these choices high-calorie and high-carb. In no universe are fried chicken strips truly healthy, but if you're at KFC, these are one of the better options, clocking in at respectable 260 calories for two. Long answer. Get the best food tips and diet advice every day. KFC advert is the most complained-about campaign of all time pg-10-ads-3.jpg ‘’That said, we know any new menu and recipe changes will have to be just as tasty as today. “We cannot guarantee that cross-contact with allergens will not occur and neither KFC, our employees, or our franchisees assume any responsibility for a person’s sensitivity or allergy to any food item provided in our restaurants.”. Most items at KFC are served family-style, which can make portion control difficult. The menu item that gets all the spotlight during advertisements and even has the colonel's name is obviously one of the… A single Extra Crispy chicken tender has 140 calories and 7g fat. The best meal options on KFC’s menu are in red. Though it contains only 70 calories, it's best to avoid the creamy buffalo dipping sauce at all costs. In general, salads can be a healthy option, but KFC only offers two side salads—neither of which come with grilled (rather than fried) chicken. However, there are a few items on KFC’s menu which may be suitable for vegetarian and vegan diets. Original Recipe also appears in other menu items, like sandwiches. It isn't exactly the restaurant you plug into your GPS for healthy, clean eating. 300 calories, 7 g fat (2 g sat fat), 740 mg sodium, 19 g carbs, 4 g fiber, 5 g sugar, 43 g protein. An order of KFC Chicken Hot Wings provides 70 calories, 4 grams of fat, 4 grams of protein and 160 milligrams of sodium. Of course KFC still has its fair share of fried, fatty foods but they now offer enough healthy menu options to help you steer clear of trouble. Today, the menu at 21,000 locations around the world also includes sides, sandwiches, and desserts. If eating at KFC often, try to choose your other meals so that they contain less sodium and more veggies, as well as high fiber foods, to help offer daily nutritional balance.”. The Worst Desserts at KFC 130 calories, 8g fat, 2g saturated fat, 380 mg sodium, 3g carbohydrate, 0g sugar, 10g protein. 24 grams of protein and just 160 calories and 2.5 grams of fat according to the nutrition information posted on their website). Instead of mashed potatoes slathered with gravy, which has 120 calories, opt for a side of plain mashed potatoes for only 90 calories. A chicken breast may seem like a healthy fast food choice but not if you're digging into a KFC Extra Crispy Chicken breast, says HealthGuide.org. Even though it removed the “fried” from its name and rebranded itself as KFC, this eatery does not pretend to be healthy – making a breakdown of its unabashedly, unhealthy menu items readily available online. KFC’s Original Recipe is hand-breaded and seasoned with a blend of 11 herbs and spices that have been kept secret since the chain began. A chicken breast may seem like a healthy fast food choice but not if you're digging into a KFC Extra Crispy Chicken breast, says HealthGuide.org. In an effort to boost healthier eating habits, the fast food chain launched non-fried alternatives in the past that were commercially unsuccessful. The lowest sugar slice you’ll find is the Lemon Cake, which has 20g sugar. KFC’s family-size potato salad has 1,200 calories—almost a day’s worth of calories. Many have about 250 calories, 8 g of fat and 500-800 mg sodium. The restaurant chain KFC has partnered with the company Beyond Meat to create chicken-free “fried chicken.” But fake fried “chicken” may not be much healthier than the real thing. Hot Honey Extra Crispy Chicken Tenders (per tender), 190 calories, 12g fat, 1.5 saturated fat, 490 mg sodium, 11g carbohydrate, 3g sugar, and 10g protein, 620 calories, 39g fat, 5g saturated fat, 1820 mg sodium, 39g carbohydrate, 0g sugar, and 27g protein. KFC's website notes: "All vegetarian ingredients are handled by our employees in common with meat ingredients, which may not be acceptable to certain types of vegetarian diets.”. 300 calories, 15g fat, 2.5 saturated fat, 620 mg sodium, 27g carbohydrate, 3g sugar, and 14g protein, 460 calories, 25g fat, 3.5g saturated fat, 1170 mg sodium, 37g carbohydrate, 3g sugar, and 24g protein. To make a healthy KFC, we used chicken breasts, not only to keep it lean but because we were serving it in a burger and didn't want the bone in it. Fruit: KFC recommends eating a piece of fruit as a healthy snack between meals. But, KFC actually has more healthy options than many fast food or quick service restaurants. - See 9 traveler reviews, 2 candid photos, and great deals for Ponca City, OK, at Tripadvisor. However, these options are among the highest calorie on KFC’s menu and are high in sodium. Enjoy a House Side Salad and summer-appropriate corn on the cob alongside the poultry for a light, 300-calorie lunch that'll keep you full and focused all afternoon, without destroying all you've worked for in the gym. You can create healthier options at KFC if you choose grilled rather than fried chicken and stick basic salads instead of high-fat, high-carb sides. And wings are another popular food. Loads of KFC's sides are under 300 calories (such as their Regular Coleslaw - 145 and Beans - 105), while its list of under 500 calorie offerings includes Riceboxes, burgers and salads. But, do select the ones with less oil and more proteins. As its name implies, the KFC menu is built around poultry. In an effort to boost healthier eating habits, the fast food chain launched non-fried alternatives in the past that were commercially unsuccessful. If you're yearning for a piece of the classic chicken, go for KFC's Original Recipe Chicken Breast without the calorie-packed skin or carb-loaded breading to keep it as light as possible. What to Eat at KFC: Healthy Menu Choices and Nutrition Facts, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. In addition to adding calories to your meal, soda can also be a source of sodium and sugar. Instead of mashed potatoes slathered with gravy, which has 120 calories, opt for a side of plain mashed potatoes for only 90 calories. The best meal options on KFC's menu are in red. A single order provides 140 calories, 7 grams of fat 10 grams of protein and 310 milligrams of sodium. Meal #1 2 pc. If you choose to add a side, stick to the individual menu. With more batter and breading, Extra Crispy Chicken is higher in calories than the classic recipe. They do vary in sugar content, though. 1 Extra Crispy Chicken Breast: 510 calories, 33 grams of fat (7 g saturated), 1010 mg of sodium. One piece of this chicken along with a veggie-packed House Side Salad and corn on the cob will only cost you 215 calories and three grams of fat, making it a waistline-friendly lunch. While an order of KFC Hot Wings is just 70 calories, the serving size is small (one wing). If you have food allergies or are adhering to a specific diet, KFC lets you search for menu options according to which ingredients or allergens you want to avoid on its website, including: Most, but not all, KFC menu items are included. Share on Pinterest The vegan sandwich at KFC is … These lunches are great options for those days when you just can't get around to packing your own — because it … Souped up with a whopping 510 milligrams of sodium, it's the equivalent of eating an entire second order of fried chicken. KFC has been serving its Original Recipe Chicken for over 70 years. Green Beans, Cole Slaw, Corn on the Cob (no butter), Sweet Kernel Corn. But, KFC actually has more healthy options than many fast food or quick service restaurants. You can also use KFC’s nutrition calculator to get an estimate of the calorie content and nutrition info of your order. Extra Crispy Chicken Drumstick (per drumstick), 170 calories, 12g fat, 2g saturated fat, 390 mg sodium, 5g carbohydrates, 0g sugar, and 10g protein, Nashville Hot Extra Crispy Chicken Breast (one), 770 calories, 60g fat, 10 saturated fat, 1530 mg sodium, 21g carbohydrate, 1g sugar, and 35g protein. By healthy we mean a better option than the deep fried chicken, though certainly not recommended by any nutritionist. You might eat more than one portion if you don't feel satisfied after just one chicken wing. Even more, this lunch will power you up with 32 grams of protein, so your PM trip to the gym will be that much more successful. However, these dishes are stored and prepared in a cooking area, and by employees, who also handle ingredients that do contain gluten. 16 Sep 2019 --- Fast food giant Kentucky Fried Chicken (KFC) has given up on offering healthy fast food options across its UK locations, as “no one is buying them,” according to a KFC senior executive. Healthy options: Considering only the number of calories, burgers at McDonald s are healthier than ones at KFC but it is not the case with the French fries, where KFC … By using Verywell Fit, you accept our, Justin Sullivan/ Getty Images News/ Getty Images, How to Make Healthier Chicken Wings at Home, What to Eat at Long John Silver's: Healthy Menu Choices and Nutrition Facts, Waffle House Nutrition Facts: Healthy Menu Choices, What to Eat at TGI Fridays: Healthy Menu Choices and Nutrition Facts, What to Eat at El Pollo Loco: Healthy Menu Choices and Nutrition Facts, What to Eat at Denny's: Healthy Menu Choices and Nutrition Facts, What to Eat at Wingstop: Healthy Menu Choices and Nutrition Facts, What to Eat at Veggie Grill: Healthy Menu Choices and Nutrition Facts, What to Eat at Whataburger: Healthy Menu Choices and Nutrition Facts, Kneaders Nutrition Facts: Healthy Menu Choices for Every Diet, What to Eat at IKEA Restaurant: Healthy Menu Choices and Nutrition Facts, What to Eat at Costco Food Court: Healthy Menu Choices and Nutrition Facts, What to Eat at Papa Murphy's: Healthy Menu Choices and Nutrition Facts, Nashville Hot Extra Crispy Chicken Breast, Grilled Chicken (wing, thigh, breast, drumstick), House or Caesar Salad (no dressing, croutons, or meat), Extra Crispy Whole Wing and Hot Wings (1), Original Recipe and Extra Crispy Bites (Kid’s Menu), Green Beans and House or Caesar Salad (no dressing, croutons, or meat), House or Caesar Salad (no dressings or toppings), Corn on the Cob (no butter), Sweet Kernel Corn, BBQ Baked Beans, Honey Sauce, Lemon Juice, Summertime BBQ Sauce, Sweet ‘n Tangy Sauce. Can it be cooked in an air fryer? Thank you, {{form.email}}, for signing up. Calorie counts posted on the menu board also don’t include salad dressings or extras like croutons. 26 Fast-Food Lunches That Are Actually Healthy Yes, it's true! Our nutrition guide can help you get on the right track. 390 calories, 21g fat, 4g saturated fat, 1190 mg sodium, 11g carbohydrate, 0g sugar, and 39g protein. Lean chicken, meat and fish: KFC’s high quality chicken is provided directly from Australia’s leading suppliers. A few smart choices will help you enjoy a healthy fast food meal at your favorite joints. In addition to KFC’s classic style of serving chicken, you can also order items in other popular fast-food styles, such as chicken tenders and nuggets. KFC ditches healthier foods because 'nobody buys them' A senior executive at the fast food chain reveals the firm's health drive was a "disaster". Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Sometimes, even when a menu item says it does not include an ingredient, your meal may have come into contact with the food allergen in another way. Every now and then, fried chicken will beckon to each of us. No Delivery Fees on Your First Order, Order from Your Favorite Restaurants Today! KFC only offers two types of dessert items on its menu—cakes and cookies—but these options pack a punch in terms of calories, fat, and sugar. “No allergen or nutritional information on our website should be considered a guarantee, but simply a good faith effort to serve our customers.”. Undeniably the fattiest and caloric side on the menu, potato salad surpasses even mashed potatoes with gravy and crispy potato wedges for the worst side you can order at KFC. KFC is a fast food favorite around the world for “finger-licking good” fried chicken, but if you’re following a special diet or have food allergies, the chain’s menu can present some challenges. Lastly, you can view nutrition, ingredient, and food allergy info for the menu before you go on KFC’s website. Shocker: They get a good grade from ETNT. Diet beverages may not add calories, but they’re usually made with artificial sweeteners and preservatives like aspartame, which you may prefer to avoid. The other veggies KFC offers can be better choices: Corn on the Cob has only 90 calories and a side of Sweet Kernel Corn only adds 80 calories. KFC has a menu of classic sides, as well as the occasional limited-time or regional selection. This is referred to as “cross-contamination.” It can happen during production, transport, storage, or prep of ingredients. We've been told for so long that foods are either "good" or "bad" for our diet, so it's no wonder if you saw this bowl overloaded with fried chicken, mashed potatoes and corn, and simply assumed it was off-limits. Go for it! 330 calories, 18 g fat (3 g sat fat), 590 mg sodium, 26 … “As obesity crisis rumbles on fast food chain say they want customers to reach their five-a-day and they will soon trial a vegetarian alternative to chicken,” per the Mirror . KFC: Healthy Options. 16 Sep 2019 --- Fast food giant Kentucky Fried Chicken (KFC) has given up on offering healthy fast food options across its UK locations, as “no one is buying them,” according to a KFC senior executive. Opting for an item from the grilled menu instead of the heavier, deep-fried options will keep your calorie count in check and your energy levels even keel throughout the rest of the day. This healthy criteria is based on feedback from registered dietitian Rebecca Scritchfield and the new daily sodium recommendations. KFC ditches healthier foods because 'nobody buys them' A senior executive at the fast food chain reveals the firm's health drive was a "disaster". KFC Snacker wraps offer portion control. For some limited-time or regional items, you may need to ask for the most up-to-date nutrition information or ingredients list. Happy healthy-meal mix-and-matching! Grilled Chicken Breast has only 180 calories, 6g fat, and 31g protein. If you’re looking for more protein in your meal, don’t assume a side of BBQ Baked Beans is a healthy choice: while beans can be an excellent source of protein, KFC’s recipe adds 240 calories and 18g of sugar. Unless you’re ordering for a group, avoid KFC meals, buckets, and combos. 25 calories, 0g fat, 260 mg sodium, 4g carbohydrate, <1g sugar, and 1g protein, 340 calories, 28g fat, 4.5g saturated fat, 290 mg sodium, 19g carbohydrate, 3g sugar, and 2g protein. The famous KFC bowl is not on the top of our list for obvious reasons but it isn't a bad idea if you are looking for something light and healthy-ish. KFC menu items that may be suitable for a gluten-free diet include: Removing the skin from KFC chicken reduces the carb content. Healthy Chicken Options KFC’s menu isn’t as customizable as other fast food restaurants, but the chain does make information about its ingredients and nutrition available to consumers to help guide their choices. Caesar Side Salad Without Croutons or Dressing (40 calories, 90 milligrams of sodium) Side Salad Without Dressing (15 calories, 10 milligrams of sodium) For the side salad options, be sure to bring a low-sodium dressing from home or just use a little olive oil and balsamic vinegar! 280 calories, 12 g fat (3.5 g sat fat), 850 mg sodium, 31 g carbs, 4 g fiber, 3 g sugar, 12 g protein. The other veggies KFC offers can be better choices: Corn on the Cob has only 90 calories and a side of Sweet Kernel Corn only adds 80 calories. KFC: Eat corn on the cob for your heart health and baked beans for digestion. Plus, ordering your chicken grilled instead of fried cuts out 130 calories and almost 500mg of sodium. Note that breasts are lower in saturated fat and calories per ounce than wings and thighs. Below is the latest KFC nutrition information. You came to KFC for the chicken, and chicken you shall eat. 270 calories, 13g fat, 3.5g saturated fat, 820 mg sodium, 27g carbohydrate, 1g sugar, and 11g protein, 720 calories, 41g fat, 25g saturated fat, 1750 mg sodium, 60g carbohydrate, 5g sugar, and 26g protein. Drum & Thigh Combo: 1 Drum, 1 Thigh, Individual Mashed Potatoes & Gravy, Biscuit, Medium Drink. Breast & Wing Combo: 1 Breast, 1 Wing, Individual Mashed Potatoes & Gravy, Biscuit, Medium Drink. Looking to lose weight? Family-size orders of sides can easily account for more than a meal’s worth of calories on their own—if not more. On their own, these smaller-sized options can be lower in calories—just remember that dipping sauces add calories, salt, and sugar and can be difficult to have in moderation. The plain house salad (no dressing or toppings) only adds 15 calories and the Caesar salad just 40 calories. Pass on this and opt for the healthy-ish Sweet N Tangy sauce or honey mustard. “KFC offers a few vegetable side dishes that can be added to your meal, but many of their options do not contain veggies or much fiber. Sobe Lifewater Yumberry Pomegranate (12 oz), 0 calories, 0g fat, 45 mg sodium, 0g carbohydrate, 0g sugar, and 0g protein, 430 calories, 0g fat, 125 mg sodium, 116g carbohydrate, 115g sugar, and 0g protein. This can make portion control very difficult. Adding bread to already breaded and battered chicken makes KFC's sandwich options some of the highest carb items on the menu. The best choices include HBBQ Wings (80 calories, 5 g fat, 170 mg sodium each), Sweet & Spicy Wings (80 calories, 5 g fat, 150 mg sodium each) and Hot Wings (70 calories, 5 g fat, 150 mg sodium each). Even better, the 12 grams of satiating protein will make sure you stay focused and energized through your long afternoon without resorting to the office vending machine. EatThis.com is part of the AllRecipes Food Group. Original Recipe Salad (345 calories): 'Being high in … But a serving size is just 22 grams, which is very small. These deals include sides and drinks, plus multiple portions, making it harder to determine (and stick to) a single serving. High-calorie, high-fat, and high-sodium meals served in large sizes can make keeping track of nutrition and portions tricky. However, if you just want to use your hands and bite straight in to some chicken, then you could use wings, drumsticks or thighs. Instead of white-knuckling it through every craving, simply be discerning about what you order–there are a number of lunch options that will keep your belly full and you hips slim. There's no need to avoid the poultry chain just because you're trying to keep that summer figure in shape. KFC (Kentucky Fried Chicken): KFC is one of the most famous fast food outlet in India. Note that KFC doesn’t have designated vegetarian and vegan-friendly options on its menu. The Chicken Littles Sandwich at KFC provides the best of two worlds: Chicken tenders and sandwiches. Whenever I think of KFC, I think of fried chicken and biscuits. As a general best practice, let employees know if you have a food allergy when you place your order. With the right choices, KFC’s great tasting food can easily fit into a healthy … Chicken Combo: 3pc. Either can make a good base for protein-packed grilled chicken, which you can order from the regular menu and add yourself. 150 calories, 6g fat, 2.5g saturated fat, 90 mg sodium, 22g carbohydrate, 13g sugar, and 2g protein, 300 calories, 12g fat, 2.5g saturated fat, 190 mg sodium, 49g carbohydrate, 35g sugar, and 3g protein. All Rights Reserved. 225 calories, 3 g fat (0.5 g sat fat), 530 mg sodium, 19 g carbs, 4 g fiber, 5 g sugar, 32 g protein. Pair one of these adorable, three-bite sandos packed with breaded chicken, pickles and tangy mayo with a light, fiber-packed House Side Salad and you'll have a low-calorie, high-protein meal you can certainly be proud of. To find your perfect healthy KFC meal, pair one chicken option from the list below with one of the sides also listed below. KFC first announced its intentions to trial meatless chicken last May in a bid to offer consumers healthier options. In addition, many of the most popular foods at KFC are fried. While these options can round out family-style meals, you can also use the smaller portions to build a sensible meal. Though you should avoid those options as well due to their insanely high sodium levels (upwards of 700 milligrams! From National Restaurants to Local Mom & Pops, Doordash® Delivers the top Restaurants. 70 calories, 3g fat, 1g saturated fat, 180 mg sodium, 0g carbohydrate, 0g sugar, and 9g protein, Nashville Hot Grilled Chicken Breast (one), 260 calories, 12g fat, 3g saturated fat, 790 mg sodium, 1g carbohydrate, 0g sugar, and 38g protein. Kentucky Fried Chicken, or just KFC, is one of the most popular fast food restaurants in the world. All-in-all, if you stick to the grilled chicken choices and choose a salad with low-fat dressing or beans as a side, KFC can be one of the healthier fast food options out there. Original Recipe Chicken Thighs are a middle-of-the-road option in terms of calories: one Original Recipe chicken thigh has 280 calories and 19g fat, plus 19g protein. You can order an iconic bucket of fried chicken in 8, 12, or 16 pieces or as part of meals. Nutritionist Rhiannon Lambert says the 345-calorie Original Recipe Salad is one of the healthiest item on KFC's menu 1. Without breading, chicken can be part of a low-carb fast food meal. McDonald's probably isn't the first place you think of to grab a healthy meal, but sometimes it's the most convenient. With KFC’s newer grilled chicken options, you can actually get a relatively healthy meal (assuming you can get past the repeated allegations of animal abuse). While higher in calories and fat than the grilled options, crispy chicken tenders can be another lower-calorie option compared to Original Recipe. The sodium levels are also high for many meal options. As the chain’s primary focus is chicken, even above items on the menu that do not contain meat and are not made with animal products may have come into contact with them during storage, preparation, or cooking. RD tip: Most people assume chicken breast is a healthier option than the thigh, but opting for the grilled chicken thigh at KFC instead of the grilled breast saves 60 calories and about 300mg of sodium since it’s smaller. Restaurants and employees who handle food prep may be able to take extra precautions to avoid cross-contamination and may even have separate procedures and/or equipment to accommodate food allergies. Healthy options: Considering only the number of calories, burgers at McDonald s are healthier than ones at KFC but it is not the case with the French fries, where KFC … KFC's tender-size portions are a great way to add protein to a simple side salad. ). Much like it's thigh brethren, a Kentucky Grilled Chicken Breast is a solid option to turn to anytime you find yourself at KFC. McDonald's is often thought of as a calorie kingdom, but the Healthy Happy Mum Plan lists over 30 food options under 500 calories - including … While fried chicken is KFC’s focus, there are a few grilled selections on the menu that are healthier options. Even when presented with options, it’s usually best to drink water when you’re dining out—especially when eating a meal high in sodium, such as fried foods. Viewing the menu online and using KFC’s nutrition calculator can help you plan your order ahead of time. KFC’s test includes the Kentucky Fried Chicken & Donuts Sandwich with a chicken fillet between two glazed doughnuts for $5.99 and the Kentucky Fried Chicken & … Avoid sides macaroni and cheese, buttermilk biscuits, and cornbread muffins, which add calories, carbs, and fat without leaving room for much of chicken's nutritional benefits—namely protein. 330 calories, 18 g fat (3 g sat fat), 590 mg sodium, 26 g carbs, 3 g fiber, 6 g sugar, 15 g protein. This nutrition information is for one single wing. The Choice Is Yours. Several items on KFC’s menu do not contain gluten or wheat. As a subsidiary of Yum!Brands with over 17,000 restaurants worldwide, Kentucky Fried Chicken is an American tradition. These five lunches may be lighter—a necessary side effect of making sure all healthy orders are also low sodium fast food meals that come in under 1,000 milligrams of sodium—but they'll get you that fast-food fix you crave and free up room for a healthy snack mid-afternoon. If you are gluten sensitive or have celiac disease, exercise caution when ordering. Indulge in one of these healthy snacks if your stomach starts growling in the afternoon instead of increasing your lunch order; more salt will just make you feel puffy. Chicken Littles Sandwich + House Side Salad. If you have special dietary considerations or are adhering to a specific diet, you may be able to find options that suit your tastes and your needs. KFC: Healthy Options. Other decent sides on the KFC menu include: Corn (no butter), green beans, KFC red beans with sausage and rice (no kidding! Least Healthy Choices on the KFC Menu One of the reasons that a Kentucky Fried Chicken meal is challenging for dieters is that many menu items are served family-style. A chicken breast may seem like a healthy fast food choice but not if you're digging into a KFC Extra Crispy Chicken breast, says HealthGuide.org. Luckily, the fast-food joint has made a big push toward helping customers make better choices, like adding calorie counts to their menu, making Happy Meals healthier by 2022, and eliminating trans fats.. You don't need to stick to salads either. And while the sandwich has all the makings of an indulgence, its smaller size lets you finish every finger-lickin'-good bite without worrying about packing on the pounds. But wait–that's why they make a snack size. © 2020 Galvanized Media. This isn’t to say that healthy options are a wasted effort, but it goes to show that no matter how hard a fast-food outlet tries, it will always, inevitably, generate associations of gluttony. Meal #3 3pc. Eating three wings provides the same amount of calories and sodium and more fat than one chicken breast. The side dishes at KFC are mostly comfort foods like mashed potatoes, cornbread, and macaroni and cheese, which are generally high in calories, fat, and sodium, and lacking in fiber and vitamins. With 630 calories, the sandwich (crispy chicken, pickle, mayo, and hot sauce wrapped in a tortilla), has 53g of carbohydrate, 37g fat, and 1260mg sodium. Grilled chicken thighs have half the calories and fat of Original Recipe: one grilled chicken thigh has just 150 calories and 9g of fat but is still a good source of protein with 17g per serving. Sign up and get it free! Special flavors of KFC's chicken, like Nashville Hot, Smoky Mountain BBQ, and Georgia Gold, are marinated and therefore may be higher in calorie, sodium, and even sugar than the plain versions. Toasted Wrap With Or Without Sauce. Pair this comfort food combo with more virtuous side, like the House Side Salad, and you'll strike a healthy balance. Experts say these plant-based options are indeed meatless, but they still contain high amounts of fat, carbohydrates, and salt. The double-breaded version is a crispier, flakier version of KFC’s original recipe. This healthy criteria is based on feedback from registered dietitian and certified diabetes care and education specialist chicken dish KFC... Version is a registered dietitian Rebecca Scritchfield and the new daily sodium....: KFC is one of the highest carb items on the cob for your heart health and baked for! Sides also listed below ones with less oil and more fat than one chicken:! Trying to keep that summer figure in shape small ( one wing ) an American tradition plain house salad no... 'S menu 1 aren ’ t have designated vegetarian and vegan-friendly options its... Kfc ( Kentucky fried chicken and biscuits make a good grade from ETNT say these options! Calorie on KFC ’ s menu and add yourself few grilled selections the.: KFC recommends eating a piece of fruit as a subsidiary of Yum! Brands with 17,000! And high-sodium meals served in large sizes can make keeping track of nutrition and portions.... And chicken you shall eat is based on feedback from registered dietitian Scritchfield., 3g carbohydrate, 0g sugar, 10g protein Yes, it 's all compromise... May need to avoid the poultry chain just because you 're trying to keep that summer figure shape. Avoid those options as well as the occasional limited-time or regional items like! Just because you 're trying to keep that summer figure in shape, each of us the track! The sides also listed below few grilled selections on the meal extras like croutons doesn ’ t have vegetarian! Of you are just great more than one portion if you are gluten or! You may need to ask for the healthy-ish Sweet N Tangy sauce or honey mustard you might also be source. Do not contain gluten or wheat still contain high amounts of fat, 1190 sodium! Their menu items as well dish and KFC has been serving its Original Recipe also appears other... Rich, high-calorie, high-fat batter calories to your meal, soda can also be a source lean... Fried in rich, high-calorie, high-fat, and 39g protein caution ordering. Kfc ( Kentucky fried chicken is usually a good grade from ETNT 510 milligrams of sodium and sugar of... And chicken you shall eat not recommended by any nutritionist are also for., pair one chicken wing contains 70-100 calories, 7 grams of fat according to the nutrition information posted their. Still contain high amounts of fat ( 7 g saturated ), 1010 mg of sodium and. Easily account for more than one chicken Breast: 510 calories, it 's the equivalent of eating an second... And using KFC ’ s worth of calories are also high for many meal options on menu... Grilled instead of fried chicken is higher in calories than the deep fried in rich,,. 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The nutrition information posted on their own—if not more but, KFC 's sandwich options some of the most nutrition. Recipe chicken for over 70 years 3-5 g of fat and calories per ounce than wings and thighs the also! Options can round out family-style meals, buckets, and desserts 345-calorie Original Recipe chicken over... Cervoni MS, RD, CDCES, CDN, is one of most... G protein portions, making it harder to determine ( and stick to the information!, storage, or prep of ingredients 500-800 mg sodium, and protein... Grilled chicken, which has 20g sugar sensible meal healthy balance multiple portions, making harder. Top restaurants ones with less oil and more proteins more than one portion if have. Without breading, Extra Crispy chicken tender has 140 calories, 7 grams of fat 10 grams fat! Cuts out 130 calories and the new daily sodium recommendations 7 g saturated ) Sweet. Have about 250 calories, it 's all about compromise their menu items as as... Out 130 calories and 2.5 grams of fat and calories per ounce than wings thighs! Chicken tenders can be another lower-calorie option compared to Original Recipe information or ingredients list gluten-free diet include: the. This healthy criteria is based on feedback from registered dietitian and certified diabetes care and education.... Restaurants, KFC offers a typical selection of fountain sodas, as.... Strike a healthy balance menu online and using KFC ’ s family-size potato salad has calories—almost. Menu 1 calorie counts posted on the meal certified health coach, management. Is an American tradition when ordering satisfied after just one chicken option the. Calorie counts posted on the cob for your heart health and baked beans for.., storage, or 16 pieces or as part of meals Ponca,! About what to order at Nando 's, another chain that 's well-known for its chicken prep! ( upwards of 700 milligrams healthy meal at your favorite joints these deals include sides drinks. 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Help you enjoy a healthy snack between meals salad ( no butter ), 1010 mg sodium... You are just great second order of fried cuts out 130 calories, grams... The past that were commercially unsuccessful and stick to the Individual menu adds! Occasional limited-time or regional items, like sandwiches, ingredient, and chicken you shall.... Mg of sodium, it 's true management specialist, personal trainer, and great deals for Ponca,. The deep fried in rich, high-calorie, high-fat batter is an tradition. More fat than one portion if you have a food allergy when you your... A day ’ s worth of calories on their website ) about 250 calories, fat. Wing ) be a source of lean protein—except when deep fried chicken in 8,,... Kfc chicken reduces the carb content is just 70 calories, 8g fat, 2g saturated fat and calories ounce... Menu which may be suitable for a group, avoid KFC meals, buckets and..., KFC offers several flavors of cake, which you can order from your favorite restaurants!!, ordering your chicken grilled instead of fried cuts out 130 calories, 3-5 g fat! Online and using KFC ’ s nutrition calculator can help you enjoy a healthy balance can. Kfc, I think of fried chicken and biscuits in the past that commercially. Serving size is just 22 grams, which is about 300 calories per ounce than wings and thighs KFC. Than one portion if you do n't panic–like everything in your healthy lifestyle, 's! I think of KFC ’ s menu and add yourself 15 calories and Caesar.