How Healthy Is KFC Chicken?

how healthy is kfc chicken

KFC is a beloved fast food chain known for its succulent chicken. Unfortunately, it also packs on the calories.

To reduce calories and fat content of a meal, remove the skin and breading from chicken breasts before baking them. This will significantly reduce their calorific value.


KFC is one of the biggest and most beloved fast food chains worldwide, famous for their fried chicken and other delectable items available at each location.

Though many people consider fast food to be unhealthy, KFC actually offers some healthy options on their menu. Their meals tend to be high in protein and low in fat, making them ideal for anyone trying to shed pounds or maintain a healthy lifestyle.

For optimal weight loss results, incorporate lean protein into your meals. Eating lean proteins helps keep blood sugar and insulin levels balanced, which may prevent an insulin spike that could result in weight gain.

Protein is essential for muscle building and recovery. It also plays a role in cellular growth and repair, hormone production, immune function, as well as bone health. Protein plays an integral role in all these processes.

Grilled chicken breast offers 210 calories and 7 grams of protein per serving, while KFC’s fried chicken sandwich boasts the most protein per calorie at 34 grams for only 650 calories.

Chicken pot pie is another protein-rich meal that boasts 790 calories and plenty of sodium, saturated fat, and cholesterol.

For a healthier alternative to KFC dishes that typically feature salty and fatty ingredients, consider their grilled chicken option. Grilled chicken has much lower sodium than its fried counterpart and contains less than half the calories.

You could even skip fried chicken altogether and opt for KFC’s plant-based nuggets. These are made from Beyond Meat and contain no oil, making them a great alternative for those who have concerns about frying foods.

There are other ways to enjoy a KFC meal without all of the negative consequences. For instance, ordering just plain house salad or Caesar salad without dressing and toppings only has 15 or 40 calories, corn on the cob is great for heart health, and baked beans help with digestion.


KFC is a beloved fast food chain renowned for its delicious fried chicken. However, this greasy bird may not be beneficial to your health if consumed on a regular basis; eating it can lead to obesity, high blood pressure, and other issues.

KFC offers some healthier choices on their menu that will keep you healthy and content! Below is a breakdown of some popular items by calorie, fat, and cholesterol content.

Extra crispy tenders provide 140 calories, 25 milligrams of cholesterol, 7 grams of total fat (no sugar added), only 1 gram saturated fat, 320 milligrams sodium, 8 grams carbohydrate and 10 grams protein.

Kentucky grilled chicken wings unsauced style offer 80 calories, 6 grams of fat (including 1 gram saturated fat), zero grams trans-fat, 45 milligrams cholesterol, 0 grams carbohydrate, 180 milligrams sodium, 3 grams sugar and 9 grams protein.

KFC locations offer mashed potatoes as a low-calorie side option that can be ordered without gravy. Even the smallest size contains only 110 calories and only a few ingredients.

KFC restaurants often serve large popcorn chicken nuggets as an entree, which are delicious when paired with various dipping sauces that could add up to 100 calories per serving.

Popcorn chicken nuggets make for a tasty snack, but they contain high levels of sodium and sugar. If you plan to consume these frequently, opt for healthier dipping sauces like ranch or FLG dressing instead.

If you don’t want to add a dipping sauce, opt for plain popcorn nuggets. They are lower in sodium and sugar than other nuggets on the menu.

To reduce sodium intake, opt for water with your meal. Restaurants usually offer a selection of fountain drinks, so choosing water as the beverage of choice will help keep you hydrated without adding too much salt to your meal.

As a general guideline, steer clear of fried foods and opt for low-sodium versions when possible. Limiting your sodium intake to under 2,300 mg is the most effective way to promote a healthy lifestyle and prevent obesity.


Kentucky Fried Chicken is one of the world’s most beloved fast food chains due to its delicious finger-lickin’ chicken, but they also offer some healthy alternatives for customers to choose from.

KFC’s grilled chicken is an ideal option for those looking to lower their cholesterol levels. With less than 2.5 g of saturated fat per serving, this meal is better suited to maintaining heart health.

The American Heart Association recommends limiting your total daily dietary cholesterol intake to no more than 300 mg. That means one piece of KFC grilled chicken contains around one-third your daily recommended amount of cholesterol.

Furthermore, this food high in sodium can contribute to high blood pressure. If you already have high levels of fluid in your body, this could potentially result in a stroke.

Another problem with fried food is its high caloric content. Studies have revealed that eating these types of meals may lead to weight gain and an increased risk for type 2 diabetes.

KFC offers grilled chicken breast instead of its crispy variety, helping you cut back on calories and fat intake.

If you want to make the healthiest choice possible, opt for a single Kentucky grilled chicken whole wing. This provides only 70 calories and 3 grams of fat compared to extra crispy chicken’s 130 calories and 8 grams.

Finally, for something extra crispy and satisfying, extra crispy chicken tenders can be your perfect snack. These contain 140 calories and 7 grams of fat with no trans-fat or sugar added.

They offer a grilled chicken platter that offers over 700 calories and 30 grams of fat. If you don’t have time for that, go cups are available with various chicken selections and potato wedges.


Kentucky Fried Chicken is one of the world’s most beloved fast food chains, but many dishes there contain high levels of sodium and calories. While you can still enjoy a meal at KFC without adding pounds, it’s important to watch portion sizes and select appropriate side dishes for maximum satisfaction.

For instance, a large serving of mashed potatoes and gravy contains 19 grams of carbohydrates as well as 530 milligrams of sodium – nearly two thirds the recommended daily intake for sodium.

If you’re trying to cut back on sodium intake, grilled chicken instead of fried poultry is a better option. Grilled chicken contains only 140 calories per serving compared to 540 for the fried option.

Another way to reduce sodium consumption is to forgo dipping sauces. Dipped sauces contain plenty of fat and calories, so it’s best to only use them occasionally.

KFC offers healthier choices when ordering sides, such as green beans or BBQ baked beans. These options have less saturated fat and sodium than mashed potatoes while providing you with plenty of protein and fiber.

KFC offers two extra crispy options when ordering your hamburger or sandwich: the standard 650 calorie burger is only 650 calories and 35 grams of fat, while the spicy sandwich has 660 calories, 37 grams of fat, and 2.5 grams saturated fat. By opting for the extra crispy option when ordering from their menu, you can save on both calories and sodium consumption.

Eating too much high-sodium food like fried chicken or mashed potatoes can lead to high sodium levels in the bloodstream, potentially leading to kidney disease and high blood pressure.

Additionally, eating too much sodium can increase the level of LDL cholesterol in your body – this is bad news as high levels of LDL can lead to heart disease.

According to the American Heart Association, adults should consume no more than 2,300 milligrams of sodium daily. While this may seem like a lot, it actually amounts to only a moderate intake.

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