Even though you may have grown up eatingfrozen chicken nuggets, this popular food is not just for kids. A box of fast food chicken nuggets, crispy on the outside and soft on the inside, is a delicious meal to order when you pull into the drive-thru. But for all their convenience, they are nothealthiest fast food choiceon the block.
Deep-fried in vats of refined oil and made from a mixture of meat powder plus a dozen or more ingredients, fast-food chicken nuggets are generally not considered a nutritionally beneficial meal; However, some options are definitely healthier choices than others. That's why we talked to dietitians and nutritionists to give you the best and worst recommendations for fast food chicken nuggets.
This is how you order the healthiest fast food chicken nuggets.
If you're looking for healthier nugget options, consider the following:
- Choose grilled over fried:Grilled chicken nuggets save you in total calories, added fats and refined carbohydrates compared to fried chicken nuggets. When you eat out at fast food, it's all too easy to rack up empty calories. Grilled nuggets can go a long way toward making you a healthier choice if you often eat fast food.
- Watch out for sodium:The breadcrumbs on chicken nuggets can be packed with salt and spices, so keep an eye on your total sodium intake.
- Combine with fiber:Protein in chicken nuggets will keep you feeling full, and you'll get even more long-lasting energy if you combine them with a high-fiber source. Choose a salad or a piece of fruit to increase your fiber and increase the endurance of meals on the go.
- Slime on the sauce:If you dip your nuggets in multiple servings of sauce, you may be adding more calories, fat, added sugars and sodium to your day. Portion size of your sauce or omit it altogether for the best choice.
If you're really looking for the healthiest choice, consider making your own chicken nuggets at home or purchasing options that contain less fat, refined flour and sodium. But if you're planning on hitting the drive-thru, let's see what the nutritionists have to say about the best and worst fast-food chicken nuggets. Read on and don't miss anything7 store-bought 100% white meat chicken nuggets.
First, the worst fast food chicken nuggets
Worst: McDonald's Chicken McNuggets
Per 10-piece order: 410 calories, 24 g fat (4 g saturated fat), 850 mg sodium, 26 g carbs (1 g fiber, 0 g sugar), 23 g protein
Not our first choice when driving through McDonald's10 pieces of chicken McNuggetscontains a whopping 410 calories, 24 grams of fat and 850 milligrams of sodium. While you're getting a good serving of protein, you're also getting a significant source of empty calories.
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Worst: Wendy's Spicy Chicken Nuggets
Per 10-piece order: 470 calories, 31 g fat (7 g saturated fat), 1,190 mg sodium, 22 g carbs (2 g fiber, 0 g sugar), 26 g protein
We're not the biggest fans of itWendy's Chicken Nuggetsor. The nuggets alone provide almost half the recommended limit for sodium, and that's before you add any sauce to dip your nuggets in. “Wendy's 10-piece Spicy Chicken Nuggets contain 31 grams of fat, 7 grams of saturated fat and 1,190 milligrams of sodium,” he addsMandy Tyler, M.Ed., RD, CSSD, LD.
Worst: Burger King chicken nuggets
Per 8-piece order: 390 calories, 25 g fat (5 g saturated fat), 990 mg sodium, 23 g carbs (2 g fiber, 0 g sugar), 18 g protein
Burger King can make you happy, but we think you should leave it alonethese chicken nuggets. Especially if you regularly drive through BK's fast food window, you'll be serving up 390 calories, 25 grams of fat (32% DV) and a whopping 990 milligrams of sodium (43% DV). Consuming foods high in salt may put you at a higher risk of heart disease and stroke.
Worst: KFC chicken nuggets
Per 12-piece order: 420 calories, 18 g fat (5 g saturated fat), 1,680 mg sodium, 12 g carbs (0 g fiber, 0 g sugar), 36 g protein
While this isn't the highest calorie or total carb option on our list,KFC chicken nuggetsis one of the highest salt content options in drive-thru chicken nugget territory. Since almost three-quarters of your daily sodium needs are in a 12-piece nugget, we think you should skip this menu item.
Variation: Sonic Jumbo Popcorn Chicken
Per 8-piece order: 490 calories, 28 g fat (5 g saturated fat), 1,640 mg sodium, 36 g carbs (4 g fiber, 1 g sugar), 23 g protein
"Sonic Jumbo Popcorn Kyllingis considered an unhealthy fast food choice due to its high sodium content,” says Wan Na Chun, MPH, RD, CPTfrom One Pot Wellness. "First, it is high in sodium, with a small order containing 1,100 milligrams of sodium, which is almost half the recommended daily intake. This high sodium content can contribute to high blood pressure and other health problems," she adds.
Worst: Popeyes chicken nuggets
Per 8-piece order: 520 calories, 35 g fat (11 g saturated fat), 1,340 mg sodium, 22 g carbs (1 g fiber, 3 g sugar), 29 g protein
"MenPopeyes 8-piece chicken nuggetsare made with white chicken meat, they are one of the worst choices for fast food nuggets. With 11 grams of saturated fat, you can reach your daily recommended amount in just one meal. They also contain more than half of the daily recommended sodium allowance of 1,320 milligrams.”Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition shares it with us.
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Variant: Carl's Jr. Chicken Stars
Per 9-piece order: 410 calories, 23 g fat (5 g saturated fat), 710 mg sodium, 29 g carbs (5 g fiber, 0 g sugar), 21 g protein
Of9-piece chicken stars from Carl's Jr.is one of the worst chicken nuggets. You get almost half of your daily sodium recommendation in one small serving.
Now the best fast food chicken nuggets
Best: Chick-fil-A Grilled Nuggets
Per 8-piece order: 130 calories, 3 g fat (0.5 g saturated fat), 440 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 25 g protein
"Chick-fil-A's gegrilde nuggetsis one of the best fast food options out there,” sharesMarisela Gomez Raffo, RDN, LDN.“They are high in protein and low in fat and carbohydrates. They are grilled instead of fried, which reduces the overall amount of fat compared to most other fast food chicken nuggets,” she adds.
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Bedst: Buffalo Wild Wings Naked Tenders
Per 3-piece order (fries and sauce not included): 160 calories, 1 g fat (0 g saturated fat), 1,140 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 37 g protein
Buffalo Wild Wings offers oneTender naked chicken, which is a good opportunity, saysMandy Tyler, M.Ed., RD, CSSD, LD. "The 3-piece naked tenderloins provide 37 grams of protein and contain only one gram of fat. A complete difference from the regular breaded tenderloins, which contain 24 grams of fat per three tender portions," she concludes.
We don't like the 1,140 milligrams of sodium, but we think this is one of the better choices on the fast-food chicken nuggets market when you compare it to fried options.
Bedst: Popeyes Blackened Chicken-tenders
Per order of 3 (fries not included): 170 calories, 2 g fat (0 g saturated fat), 550 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 26 g protein
With black spices instead of breading, we think you'll appreciate the flavor and health benefits of this choice. With 550 milligrams of sodium in this pick, it's one of the lowest on our list when it comes to the best and worst fast food chicken nugget choices! With only 170 calories and 26 grams of protein in a three-piece serving, we like the heft of a healthy option from Popeye's.
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