KFC Nutrition Facts: What to Order and Avoid (2024)

Most nutritious option

For the healthiest dishKFCThen choose the grilled chicken wings, which provide 70 calories per serving. wing thanks to the cooking method.

Original recipe for chicken

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's inception. You can order an iconic bucket of fried chicken in 8, 12 or 16 pieces, or get the original recipe as part of a meal or sandwich.

✓ Original recipe for chicken wings

InOriginal recipe for chicken wingsprovides 130 calories, 8 g fat, 2 g saturated fat, 380 mg sodium, 3 g carbohydrates, 0 g sugar, 10 g protein. Eating three wings provides the same amount of calories and sodium and more fat than one chicken breast.

✗ Original recipe for chicken fillet

OfOriginal recipe for chicken filletprovides 390 calories, 21 g fat, 4 g saturated fat, 1190 mg sodium, 11 g carbohydrates, 0 g sugar and 39 g protein.Original recipe for chicken thighsis a mediocre option in terms of calories: an original chicken thigh recipe contains 280 calories and 19 g of fat plus 19 g of protein. Keep in mind that breasts contain less saturated fat and calories per serving. ounce then wings and thighs.

Extra crispy chicken

The double-breaded version is a crispier, flakier version of the original KFC recipe. With more batter and breadcrumbs, Extra Crispy Chicken contains more calories than the classic recipe.

✓Extra crispy chicken leg

OfExtra crispy chicken leghas 170 calories, 12 g fat, 2 g saturated fat, 390 mg sodium, 5 g carbohydrates, 0 g sugar and 10 g protein per serving. The extra-crispy cooking method adds calories and sodium, but is still a more nutritious option than other chicken menu items.

✗ Nashville Hot Extra Crispy Chicken Fillet

OfNashville Hot Extra crispy chicken filletcontains 770 calories, 60 g fat, 10 saturated fat, 1530 mg sodium, 21 g carbohydrates, 1 g sugar and 35 g protein. Although they are higher in calories and fat than the grilled options, crispy chicken tenders can be another lower-calorie option compared to the original recipe. One extra crispy tender chicken contains 140 calories and 7 grams of fat. KFC's soft portions are also a great way to add protein to a simple salad.

Grilled chicken

Although fried chicken is KFC's focus, there are a few grilled choices on the menu that are healthier options.

✓ Grilled chicken wing

KFC's grilled chicken wingscontains 70 calories, 3 g fat, 1 g saturated fat, 180 mg sodium, 0 g carbohydrates, 0 g sugar and 9 g protein (note: this nutritional information is per wing). With fewer calories and sodium, these grilled chicken wings pack more nutrition in one wing.

✗ Nashville Hot Grilled Chicken Breast

A single oneNashville hot grilled chicken breastprovides 260 calories, 12 g fat, 3 g saturated fat, 790 mg sodium, 1 g carbohydrates, 0 g sugar and 38 g protein. Grilled chicken thighs contain half the calories and fat of the original recipe: A grilled chicken thigh contains only 150 calories and 9 g of fat, but is still a good source of protein with 17 g per serving. part.

Levering

In addition to the classic way in which KFC serves chicken on the bone, you can also order chicken tenders and nuggets at KFC. On their own, these smaller options may contain fewer calories. Keep in mind that dips add calories, salt and sugar and can be tricky to use in moderation.

✓Extra crispy chicken meatballs

With no added sauce and a small portion size, the extra crispy chicken tenders are the best option on this part of the menu. An extra crispy chicken tender contains 140 calories, 7 g fat, 1 g saturated fat, 8 g carbohydrates, 10 g protein and 320 mg sodium.

✗ Popcornnuggets

Ofstore popcorn nuggetscontains 620 calories, 39 g fat, 5 g saturated fat, 1820 mg sodium, 39 g carbohydrates, 0 g sugar and 27 g protein. Special dip flavors include KFC sauce, honey BBQ, classic ranch and honey mustard. Don't choose a dip to keep the sugar and sodium content lower.

Sandwiches

Quick and portable chicken sandwiches are another popular option at KFC, although they are not among the healthiest choices. AddBroodto already breaded and butchered chicken, making KFC's sandwich options some of the highest carbs on the menu.

✓ Chicken Lille

KFCLittle chickensandwich comes in at 300 calories, 15 g fat, 2.5 saturated fat, 620 mg sodium, 27 g carbohydrates, 3 g sugar and 14 g protein. Choose the extra crispy version – instead of buffalo, BBQ or Nashville Hot – to keep the calories and sodium lower.

✗ Spicy Chicken Sandwich

OfSpicy Chicken Sandwichprovides 650 calories, 35 g fat, 4.5 g saturated fat, 1,260 mg sodium, 49 g carbohydrates, 6 g sugar and 34 g protein. Choose classic over spicy to save almost 900 mg of sodium in your meal.

Pot types and come

Pot pie is a classic chicken dish and KFC has its own take on the meal. However, these options are among the highest calorie on KFC's menu and they arehigh sodium content.

✓ Famous bowl (snack size)

KFCFamous comesin a snack size has 270 calories, 13 g fat, 3.5 g saturated fat, 820 mg sodium, 27 g carbohydrates, 1 g sugar and 11 g protein. It contains breaded and fried chicken, mashed potatoes and sweet corn. By choosing the snack bowl (instead of the regular one) you save 470 calories and 21 grams of fat.

✗ Chicken pie

KFC'schicken pot piehas 720 calories, 41 g fat, 25 g saturated fat, 1750 mg sodium, 60 g carbohydrates, 5 g sugar and 26 g protein. As with sandwiches, sifting through more high-carb ingredients, such as mashed potatoes, buttermilk biscuits, and flaky pie crust, makes this choice calorie-dense and healthy.high carbohydrate content.

Silk

KFC has onemenuof classic pages, as well as the occasional temporary or regional selection. While these options can complete meals for the whole family, you can also use the smaller portions to put together a sensible meal.

✓ Green beans

The individual green beans at KFC contain 25 calories, 0 g fat, 260 mg sodium, 4 g carbohydrates, <1 g sugar and 1 g protein. Filled with vitamins C and A,green beanscan be a great source of brain and bone-strengthening benefits.

The other vegetables that KFC offers can also be a good choice: corn on the cob contains only 90 calories and a side dishwhole corn kernelsadds only 70 calories. The regular house salad (without dressing or toppings) provides only 15 calories and the Caesar salad 40 calories. Both can be a good base for protein-packed grilled chicken, which you can order from the regular menu and add yourself.

✗Kartoffelsalat

KFC's Potato Salad (in individual servings) contains 340 calories, 28 g fat, 4.5 g saturated fat, 290 mg sodium, 19 g carbohydrates, 3 g sugar and 2 g protein. If you choose to add a page, stick to the individual menu. Family orders of side dishes can easily account for more than the calories of a meal on their own, if not more. KFC's Family Potato Salad contains 1,200 calories, almost a day's worth of calories.

Pages likemacaroni and cheeseButtermilk biscuits and cornbread muffins add calories, carbs and fat without leaving room for many of the chicken's nutritional benefits: protein. If you're looking for a starchy side with fewer calories, consider a regular ordermashed potatoes(no gravy).

Next to chicken

KFC expanded its plant-based menu nationwide in early 2022 and began serving Beyond chicken nuggets at all of its restaurants. Served with the brand's signature KFC sauce, the nuggets can be ordered individually or in a combination meal in portions of 6 or 12 pieces.

✓6 pcs. Beyond nuggets

An order of six Beyond nuggets amounts to 480 calories, 27 g fat, 0 g saturated fat, 30 g carbohydrates, 36 g protein and 1,440 mg sodium. This selection from the Beyond menu could be a good vegan option at KFC.

✗12 pieces. Beyond Nuggets combo

Served with fries and a soda, the 12-piece meal of Beyond nuggets can add nearly 1,000 calories to your daily intake. The nuggets alone provide 960 calories, 54 g fat, 0 g saturated fat, 60 g carbohydrates, 72 g protein and 2,880 mg sodium.

Desserts

KFC offers apple turnovers, cookies and various cake and pie options. These options are high in calories, fat and sugar.

✓ Chocolate cookie

The chocolate chip cookie provides 120 calories, 6 g fat, 3 g saturated fat, 18 g carbohydrates, 1 g protein and 70 mg sodium. A single cookie also provides 12 grams of sugar. This is the lowest calorie and sugar option on the dessert menu.

✗ Café Valley Mini Chocolate Chip Cage

Café Valley mini chocolate cake contains the highest calorie. It provides 300 calories, 12 g fat, 2.5 g saturated fat, 49 g carbohydrates, 3 g protein and 190 mg sodium, as well as 35 g sugar.

In addition to chocolate, KFC offers several types of cakes and pies, each containing approximately 220 to 300 calories per serving. slice. However, they vary in sugar content. The lowest sugar slice you can find is the lemon cake, which contains 20 grams of sugar.

Drinks

As with most fast food restaurants, KFC offers a typical fountain selectionSoft drink, as well as lemonade and iced tea. Even if you're given options, it's usually best to drink water when you eat out, especially if you're eating a high-sodium meal such as fried food.

✓ Sobe Lifewater Yumberry Pomegranate

Sobe Lifewaters Yumberry Pomegranate flavor (12 oz) has 0 calories, 0 g fat, 45 mg sodium, 0 g carbs, 0 g sugar and 0 g protein. The unsweetened drink is a good option if you want some extra flavor without added sugar.

✗ Code Red Mountain Dew

Kode Red Mountain Dew (30 oz) has 430 calories, 0 g fat, 125 mg sodium, 116 g carbohydrates, 115 g sugar and 0 g protein. In addition to adding calories to your meal, soda can also be a source of sodium and sugar. Diet drinks may not add calories, but they are usually made with themartificial sweetenersand preservatives such as aspartame, which you may want to avoid.

Diet-specific options

If you have special dietary needs or follow a specific diet, you may be able to find options at KFC that suit your tastes and needs. In general, KFC has options for guests following a gluten-free, low-carb, diabetes-friendly, low-fat, low-sodium, and vegetarian diet, but doesn't have many items for low-FODMAP and vegan guests.

KFC's menu is not as customizable as other fast-food restaurants, but the chain makes ingredient and nutrition information available to consumers to help guide their choices. However, it is warned that cross-contamination is possible.

Gluten free

Several items on KFC's menu do not contain gluten or wheat. However, these dishes are stored and prepared in a cooking area and by employees who also handle ingredients that contain gluten. If you are gluten sensitive or have celiac disease, please use caution when ordering.

• Apple sauce (children's menu)
• Green beans
• School areas
• Of huisslade
• Caesar zijsalat
• Mashed potatoes
• Potato salad
• Maïskolven
• Sweet corn
  

Few carbohydrates

Removing the skin from KFC chicken reduces the carbohydrate content. Without breading, chicken can be part of a low-carb fast food meal.

• Chicken wings
• Original recipe drumstick
• Grilled chicken (wing, thigh, breast, lower leg)
• Green beans
• School areas
• House or Caesar salad (no dressing, croutons or fried chicken)

Diabetes friendly

For a diabetes-friendly meal, order the child's portion of popcorn nuggets and pair it with the house salad.

• Extra crispy whole wings and hot wings
• Grilled chicken (wing, thigh, breast, lower leg)
• Original recipe and extra crispy pieces (children's menu)
• Green beans
• House or Caesar salad (no dressing, croutons or chicken)
  

Thin

Keep your meal low-fat by ordering grilled chicken thighs with BBQ baked beans or sweet corn.

• Chicken wings
• Grilled chicken thighs or wings
• House or Caesar salad (no dressings or toppings)
• Corn on the cob (no butter)
• Sweet corn
• BBQ baked beans
  

Low sodium content

A low-sodium meal at KFC is possible if you pay attention to portion sizes and order carefully from the side menu. To make a low-sodium meal, choose grilled chicken wings and order them with coleslaw.

• Chicken wings
• Grilled chicken thighs or wings
• Chocolate cookies
• House or Caesar salad (no dressings or toppings)
• Green beans
• School areas
• Corn on the cob (no butter)
• Sweet corn
  

Vegetarian

KFC's website states: "All vegetarian ingredients are treated by our staff in the same way as meat ingredients, which may not be acceptable for certain types of vegetarian diets." But these items do not contain meat:

• Biscuit
• School areas
• Maïsbrood
• Macaroni and cheese
• Mashed potatoes (without sauce)
• Cakes, cookies and other desserts
  

Vegan

KFC is teaming up with Beyond Meat to launch its own companyvegan friendlyoption: Beyond nuggets. These plant-based nuggets offer meat-free protein options that you can pair with any side dish of your choice.

• Next to chicken nuggets
• Green beans
• Of huisslade
• Potato boats
• Sweet corn
• Corn on the cob (no butter)
• Apple sauce (children's menu)
  

Food allergies and safety

If you have food allergies or follow a specific diet, KFC has you coveredsearch for menu optionsbased on which ingredients or allergens you want to avoid on the website, including:

• Leger
• Milk
• Fisk
• No
• Gluten
• Wheat
• Pinda's
• Shellfish
• Tree nuts
• Mononatriumglutamaat (MSG)

Most, but not all, KFC menu items are included. For some limited-time or regional products, you may need to ask for the most current nutritional information or ingredient list. As a general best practice, let your staff know if you have a food allergy when you place your order.

Sometimes, even if a menu item lists it as containing no ingredient, your meal may have come into contact with the food allergen in some other way. This is called 'cross-contamination'. It can happen during the production, transportation, storage or preparation of ingredients.

A word from Verywell

KFC is a fast-food favorite worldwide for its "finger-licking good" fried chicken, but if you're on a special diet or have food allergies, the chain's menu can pose some challenges. High calorie, high fat and high sodium meals served in large portions can make it difficult to keep track of nutrition and portions.

By viewing the menu online and using KFC's nutrition calculator, you can plan your order in advance. You can createhealthier optionsat KFC if you prefer grilled chicken over fried chicken and stick to basic salads instead of high-fat, high-carb sides.