Kentucky Fried Chicken (KFC) is a fast food restaurant known for their fried chicken, but they also offer grilled dishes.
KFC is a well-known restaurant chain with an extensive menu selection. Unfortunately, many of their chicken dishes tend to be high in calories, fat, and sodium.
High in protein
KFC is a beloved fast food restaurant that offers various chicken sandwiches and sides. If you’re in search of something different than your average sandwich, they even sell popcorn nuggets!
If you’re on a diet or trying to stay healthy, KFC may be best avoided. Their chicken is typically deep-fried in oil which may not be ideal for your wellbeing.
KFC chicken sandwiches contain 650 calories and 35 grams of fat – far more than the daily recommended amounts for both.
Thankfully, there are healthier options that can help you reach your nutritional objectives while still enjoying a delicious KFC meal.
Kim Lawson, RDN and CDE author of “Eating Well,” recommends KFC’s original recipe chicken breast as a nutritious meal option. However, she cautions that it is highly calorically dense.
Another option is Nashville Hot Kentucky grilled chicken breast, which provides 260 calories and 38 grams of protein. Plus, it’s lower in fat than its extra crispy counterpart.
Dietitians recommend KFC grilled chicken as a nutritious option, particularly when served with sweet corn or mashed potatoes. To complete the meal, Turoff suggests serving it with either an accompaniment such as salad or fruit.
KFC recommends mashed potatoes as a healthy choice, as they’re low in calories and packed with essential vitamins and minerals. Plus, these tasty potatoes provide plenty of carbs – essential for quick energy during workouts!
Additionally, a serving of mashed potatoes contains less than 100 calories, making them an ideal side dish to accompany any KFC meal.
Additionally, you should steer clear of soda and any other drinks with high amounts of sodium or sugar that could be detrimental to your health. Drinking too many sweet drinks may contribute to weight gain, high blood pressure, and other serious medical issues.
For a more satisfying and filling meal, opt for vegetables instead of fries or chips. KFC also offers plenty of healthy salad options so that you can meet your health goals while still having fun!
Low in fat
KFC may not be the healthiest restaurant, but there are some menu items that are nutritious and can help you stick to your dietary goals. Fried chicken is high in calories, sodium, and fat compared to other fast food options; however, there are still some healthier choices that will help you keep on track with your calorie, sodium, and fat intake.
Dietitians recommend that grilled chicken is an ideal choice for those looking to reduce calories and fat in their meals. It offers more nutritional value than fried chicken and has lower levels of cholesterol and sodium.
KFC offers low calorie meals such as breasts and drumsticks that are high in protein, helping you feel full faster and prevent cravings.
Try ordering extra crispy tenders for an even crunchier bite. However, keep in mind they are higher in calories so it is best to pair them with some side dishes to reduce your total calorie intake.
KFC also offers Chicken Littles as a healthy and satisfying lunch option. These smaller chicken sandwiches contain fewer calories than their regular Colonel’s chicken sandwiches and offer 24 grams of protein to keep you feeling satisfied throughout the day.
If you plan to order more than one item on the menu, be sure to order it with a side and drink in order to reduce your calorie intake. These items can be found under the combo meal section of the menu.
The number of calories in chicken sandwiches varies based on the bread used and any condiments added. For instance, a regular Chicken Little contains 490 calories while the Smoky Mountain BBQ chicken sandwich boasts 510.
These sandwiches should not be consumed by those with diabetes or a history of heart disease, as they may lead to elevated blood sugar levels. Furthermore, those with high cholesterol should steer clear from them.
If you’re trying to eat healthier at KFC, opt for grilled chicken or salads instead of fried chicken. They are both lower in fat and cholesterol than their fried counterparts and can be served with healthier sides such as green beans or corn on the cob.
Low in cholesterol
If you’re searching for a low-fat, low-calorie snack, KFC chicken might be just what the doctor ordered. Not only is this popular fried chicken packed full of protein to fuel your workouts and snacks, but its crispy exterior also keeps you satisfied for longer.
KFC chicken breasts are also high in soluble fiber, which has been known to lower cholesterol levels. A piece of grilled chicken from KFC can provide you with your daily recommended amount of this beneficial fiber while being low in calories and fat.
KFC offers a variety of chicken sandwiches to choose from, which are one of their most popular menu items. Get extra crispy or buffalo style chicken in your sandwich to cut back on calories and sodium consumption.
A single serving of chicken sandwich without the breading contains 300 calories, 15 grams of fat, 2.5 saturated fat, 620 milligrams of sodium, 27 grams of carbohydrates, 3 grams sugar and 14 grams protein. You can reduce these numbers by selecting dipping sauce options with less sugar and sodium such as classic ranch or honey BBQ sauces.
Other healthy options at KFC include popcorn nuggets and chicken wings – opt for the smaller sized versions for children – along with a side of house salad or sweet kernel corn to keep your meal under 500 calories.
KFC offers the tastiest low-calorie options with their small portions of mashed potatoes, available in either cup size. A cup serving has 110 calories and only five ingredients.
It’s essential to monitor your caloric intake when dining at fast food restaurants, as these meals often have high sodium and saturated fat levels. This is especially true if you order fries with your entree – an additional source of calories and sodium.
For a low-sodium meal, pair chicken wings with sweet kernel corn or BBQ baked beans. Both these sides are low in sodium and high in fiber – helping you feel fuller for longer.
KFC also serves chicken pot pie, though it’s not their healthiest dish. A single serving contains 790 calories, 46 grams of fat, 37 grams of saturated fat, 95 milligrams of cholesterol and 2,120 milligrams of sodium.
Low in sodium
If you are on a low sodium diet, KFC chicken is an ideal option. It contains low amounts of sodium and boasts plenty of protein – the protein in KFC chicken breast helps keep your blood pressure under control.
If you want to cut back on sodium intake, opt for a salad without dipping sauces and croutons. A bowl of lettuce, tomatoes, onions, and cucumbers contains only 410 calories and 9 grams of fat with an added bonus of 480 mg sodium.
Other nutritious options at KFC include grilled chicken and fried fish, which are low in saturated fat and cholesterol. These dishes make ideal choices for diabetics as they provide a small amount of protein while helping regulate blood sugar levels.
KFC also offers a selection of healthier menu items such as sandwiches, appetizers and pot pie; however they may not be suitable for those on a low sodium diet.
For those trying to reduce sodium intake, The Original Recipe Chicken Wing is an ideal option. Each wing only has 380 milligrams of sodium – lower than many other fried items on the menu.
However, it’s essential to remember that just one wing won’t satisfy your daily sodium needs. For a balanced meal, pair your wing with healthier sides like green beans or corn on the cob for added nutrition and health benefits.
It’s best to opt for the grilled version of chicken instead of the crispy fried variety. The grilled option contains only 460 milligrams of sodium per breast, which is less than half as much as regular fried chicken breasts contain.
Other calorie and sodium-conscious options at KFC include popcorn nuggets, large fries, dipping sauces and soup. Although these tend to have more calories than their fried counterparts, you can pair them with a low-calorie beverage like lemonade or an unsweetened soda drink to reduce the number of calories and sodium consumed.
It’s wise to request KFC hold the pickles, ketchup, and mustard in your meal in order to reduce its sodium content. Doing this can help you meet your daily Sodium goal!