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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. A few smart choices will help you enjoy a healthy fast food meal at your favorite joints. 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! 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. Our nutrition guide can help you get on the right track. 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. KFC has been serving its Original Recipe Chicken for over 70 years. 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. 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. Without breading, chicken can be part of a low-carb fast food meal. An order of KFC Chicken Hot Wings provides 70 calories, 4 grams of fat, 4 grams of protein and 160 milligrams of sodium. 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. Pass on this and opt for the healthy-ish Sweet N Tangy sauce or honey mustard. From National Restaurants to Local Mom & Pops, Doordash® Delivers the top Restaurants. A single order provides 140 calories, 7 grams of fat 10 grams of protein and 310 milligrams of sodium. 130 calories, 8g fat, 2g saturated fat, 380 mg sodium, 3g carbohydrate, 0g sugar, 10g protein. It isn't exactly the restaurant you plug into your GPS for healthy, clean eating. Pair this comfort food combo with more virtuous side, like the House Side Salad, and you'll strike a healthy balance. “No allergen or nutritional information on our website should be considered a guarantee, but simply a good faith effort to serve our customers.”. 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 … 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. Meal #2 2 pc. 330 calories, 18 g fat (3 g sat fat), 590 mg sodium, 26 g carbs, 3 g fiber, 6 g sugar, 15 g protein. You might eat more than one portion if you don't feel satisfied after just one chicken wing. 300 calories, 7 g fat (2 g sat fat), 740 mg sodium, 19 g carbs, 4 g fiber, 5 g sugar, 43 g protein. 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. 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. 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. 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. As a general best practice, let employees know if you have a food allergy when you place your order. 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. Chicken is usually a good source of lean protein—except when deep fried in rich, high-calorie, high-fat batter. The mouth watering options laid in front of you are just great! There's no need to avoid the poultry chain just because you're trying to keep that summer figure in shape. “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.”. KFC: Healthy Options. Adding bread to already breaded and battered chicken makes KFC's sandwich options some of the highest carb items on the menu. Share on Pinterest The vegan sandwich at KFC is … 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. 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. Nutritionist Rhiannon Lambert says the 345-calorie Original Recipe Salad is one of the healthiest item on KFC's menu 1. 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". EatThis.com is part of the AllRecipes Food Group. 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. 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. Original Recipe Salad (345 calories): 'Being high in … Eat a sumptuous and healthy meal at KFC today! 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. While higher in calories and fat than the grilled options, crispy chicken tenders can be another lower-calorie option compared to Original Recipe. 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. Note that breasts are lower in saturated fat and calories per ounce than wings and thighs. This healthy criteria is based on feedback from registered dietitian Rebecca Scritchfield and the new daily sodium recommendations. As its name implies, the KFC menu is built around poultry. Don't panic–like everything in your healthy lifestyle, it's all about compromise. With the right choices, KFC’s great tasting food can easily fit into a healthy … 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. 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. 390 calories, 21g fat, 4g saturated fat, 1190 mg sodium, 11g carbohydrate, 0g sugar, and 39g protein. Though it contains only 70 calories, it's best to avoid the creamy buffalo dipping sauce at all costs. 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. Happy healthy-meal mix-and-matching! Breast & Wing Combo: 1 Breast, 1 Wing, Individual Mashed Potatoes & Gravy, Biscuit, Medium Drink. This can make portion control very difficult. 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. But, KFC actually has more healthy options than many fast food or quick service restaurants. Quick and portable chicken sandwiches are another popular option at KFC, though they aren’t among the healthiest choices. KFC (Kentucky Fried Chicken): KFC is one of the most famous fast food outlet in India. 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. But, do select the ones with less oil and more proteins. As a subsidiary of Yum!Brands with over 17,000 restaurants worldwide, Kentucky Fried Chicken is an American tradition. Drum & Thigh Combo: 1 Drum, 1 Thigh, Individual Mashed Potatoes & Gravy, Biscuit, Medium Drink. Thank you, {{form.email}}, for signing up. 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. 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. Eating three wings provides the same amount of calories and sodium and more fat than one chicken breast. 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). Every now and then, fried chicken will beckon to each of us. 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. Each chicken wing contains 70-100 calories, 3-5 g of fat, 150-400 mg of sodium, and 4-5 g protein. However, these options are among the highest calorie on KFC’s menu and are high in sodium. 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.”. Plus, ordering your chicken grilled instead of fried cuts out 130 calories and almost 500mg of sodium. 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 Chicken Littles Sandwich at KFC provides the best of two worlds: Chicken tenders and sandwiches. But a serving size is just 22 grams, which is very small. For some limited-time or regional items, you may need to ask for the most up-to-date nutrition information or ingredients list. 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. KFC has a menu of classic sides, as well as the occasional limited-time or regional selection. 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. 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. Much like it's thigh brethren, a Kentucky Grilled Chicken Breast is a solid option to turn to anytime you find yourself at KFC. You came to KFC for the chicken, and chicken you shall eat. 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. The best meal options on KFC’s menu are in red. 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. Souped up with a whopping 510 milligrams of sodium, it's the equivalent of eating an entire second order of fried chicken. The double-breaded version is a crispier, flakier version of KFC’s original recipe. 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. KFC: Eat corn on the cob for your heart health and baked beans for digestion. By healthy we mean a better option than the deep fried chicken, though certainly not recommended by any nutritionist. Viewing the menu online and using KFC’s nutrition calculator can help you plan your order ahead of time. “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 . Most items at KFC are served family-style, which can make portion control difficult. However, these dishes are stored and prepared in a cooking area, and by employees, who also handle ingredients that do contain gluten. Long answer. While these options can round out family-style meals, you can also use the smaller portions to build a sensible meal. The Choice Is Yours. 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. However, there are a few items on KFC’s menu which may be suitable for vegetarian and vegan diets. Pot Pie is a classic chicken dish and KFC has its own take on the meal. And, you can modify their menu items as well. This is referred to as “cross-contamination.” It can happen during production, transport, storage, or prep of ingredients. And wings are another popular food. Other decent sides on the KFC menu include: Corn (no butter), green beans, KFC red beans with sausage and rice (no kidding! Though you should avoid those options as well due to their insanely high sodium levels (upwards of 700 milligrams! 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.”. In addition, many of the most popular foods at KFC are fried. Green Beans, Cole Slaw, Corn on the Cob (no butter), Sweet Kernel Corn. Meal #3 3pc. Meal #1 2 pc. 1 Extra Crispy Chicken Breast: 510 calories, 33 grams of fat (7 g saturated), 1010 mg of sodium. 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. However, if you just want to use your hands and bite straight in to some chicken, then you could use wings, drumsticks or thighs. But, KFC actually has more healthy options than many fast food or quick service restaurants. 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. As with most fast food restaurants, KFC offers a typical selection of fountain sodas, as well as lemonade and iced tea. When available, KFC's Crispy Twister wrap is among the highest-calorie menu items. 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. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Get the best food tips and diet advice every day. And, you can modify their menu items as well. While an order of KFC Hot Wings is just 70 calories, the serving size is small (one wing). Looking to lose weight? Calorie counts posted on the menu board also don’t include salad dressings or extras like croutons. Experts say these plant-based options are indeed meatless, but they still contain high amounts of fat, carbohydrates, and salt. The Worst Desserts at KFC “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. Toasted Wrap With Or Without Sauce. They do vary in sugar content, though. Whenever I think of KFC, I think of fried chicken and biscuits. 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. KFC: Healthy Options. 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. This nutrition information is for one single wing. 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. In an effort to boost healthier eating habits, the fast food chain launched non-fried alternatives in the past that were commercially unsuccessful. © 2020 Galvanized Media. 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. 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