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Instead of mashed potatoes slathered with gravy, which has 120 calories, opt for a side of plain mashed potatoes for only 90 calories. 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. Our experts pick the healthiest menu options at McDonald's, Burger King, KFC, Subway, and other fast-food favorites. In an effort to boost healthier eating habits, the fast food chain launched non-fried alternatives in the past that were commercially unsuccessful. However, there are a few items on KFC’s menu which may be suitable for vegetarian and vegan diets. 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 … How many carbs in KFC chicken gets lower when it’s grilled versus fried and crispy. Lastly, you can view nutrition, ingredient, and food allergy info for the menu before you go on KFC’s website. With KFC’s newer grilled chicken options, you can actually get a relatively healthy meal (assuming you can get past the repeated allegations of animal abuse). If you check KFC nutrition facts, you'll see that many menu items are loaded with fat … 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. Lean chicken, meat and fish: KFC’s high quality chicken is provided directly from Australia’s leading suppliers. These are the keto KFC options with grilled chicken that are healthy and have zero net carbs. Sometimes, even when a menu item says it does not include an ingredient, your meal may have come into contact with the food allergen in another way. 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. While these options can round out family-style meals, you can also use the smaller portions to build a sensible meal. The sodium levels are also high for many meal options. Pair this comfort food combo with more virtuous side, like the House Side Salad, and you'll strike a healthy balance. EatThis.com is part of the AllRecipes Food Group. All Rights Reserved. With KFC being one of the most famous fast-food restaurants in the world, I took a look at their nutrition menu to see what the best KFC low-calorie options were.. So lets get right into it and check out the healthiest foods at KFC. Best and Worst Health Choices at KFC Most healthy eaters consider chicken to be a diet-friendly food. Calorie counts posted on the menu board also don’t include salad dressings or extras like croutons. Even better, the 12 grams of satiating protein will make sure you stay focused and energized through your long afternoon without resorting to the office vending machine. By using Verywell Fit, you accept our, Justin Sullivan/ Getty Images News/ Getty Images, How to Make Healthier Chicken Wings at Home, What to Eat at TGI Fridays: Healthy Menu Choices and Nutrition Facts, Kneaders Nutrition Facts: Healthy Menu Choices for Every Diet, What to Eat at WaBa Grill: Healthy Menu Choices and Nutrition Facts, What to Eat at El Pollo Loco: Healthy Menu Choices and Nutrition Facts, What to Eat at Denny's: Healthy Menu Choices and Nutrition Facts, What to Eat at Wingstop: Healthy Menu Choices and Nutrition Facts, What to Eat at Whataburger: Healthy Menu Choices and Nutrition Facts, What to Eat at Veggie Grill: Healthy Menu Choices and Nutrition Facts, What to Eat at IKEA Restaurant: Healthy Menu Choices and Nutrition Facts, What to Eat at Little Caesars: Healthy Menu Choices and Nutrition Facts, What to Eat at Costco Food Court: Healthy Menu Choices and Nutrition Facts, Nashville Hot Extra Crispy Chicken Breast, Grilled Chicken (wing, thigh, breast, drumstick), House or Caesar Salad (no dressing, croutons, or meat), Extra Crispy Whole Wing and Hot Wings (1), Original Recipe and Extra Crispy Bites (Kid’s Menu), Green Beans and House or Caesar Salad (no dressing, croutons, or meat), House or Caesar Salad (no dressings or toppings), Corn on the Cob (no butter), Sweet Kernel Corn, BBQ Baked Beans, Honey Sauce, Lemon Juice, Summertime BBQ Sauce, Sweet ‘n Tangy Sauce. If you want fried chicken, choose the Original Recipe Chicken Breast and take off the skin. This is referred to as “cross-contamination.” It can happen during production, transport, storage, or prep of ingredients. 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. 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 began. 300 calories, 7 g fat (2 g sat fat), 740 mg sodium, 19 g carbs, 4 g fiber, 5 g sugar, 43 g protein. I won’t lie, this one was tough. ). Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Unfortunately, the zinger, the spicy big crunch sandwich or the poutine did not make the list. Note that KFC doesn’t have designated vegetarian and vegan-friendly options on its menu. 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. 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. Fast food can be your friend. Green Beans, Cole Slaw, Corn on the Cob (no butter), Sweet Kernel Corn. 300 calories, 15g fat, 2.5 saturated fat, 620 mg sodium, 27g carbohydrate, 3g sugar, and 14g protein, 460 calories, 25g fat, 3.5g saturated fat, 1170 mg sodium, 37g carbohydrate, 3g sugar, and 24g protein. 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. 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. Our nutrition guide can help you get on the right track. “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. 225 calories, 3 g fat (0.5 g sat fat), 530 mg sodium, 19 g carbs, 4 g fiber, 5 g sugar, 32 g protein. Hungry? Whenever I think of KFC, I think of fried chicken and biscuits. The best meal options on KFC's menu are in red. For a lunch that will keep the 3 pm slump at bay, indulge in one Kentucky Grilled Chicken Thigh with a House Side Salad and an individual order of green beans–it all clocks in at a mere 210 calories and has a whopping 21 grams of protein, making it an ideal midday pick-me-up. Eating Healthy at Fast Food Restaurants: Kentucky Fried Chicken I have created this list of selected items for you to use when you must eat out. 270 calories, 13g fat, 3.5g saturated fat, 820 mg sodium, 27g carbohydrate, 1g sugar, and 11g protein, 720 calories, 41g fat, 25g saturated fat, 1750 mg sodium, 60g carbohydrate, 5g sugar, and 26g protein. Have them delivered right to your doorstep. Opting for an item from the grilled menu instead of the heavier, deep-fried options will keep your calorie count in check and your energy levels even keel throughout the rest of the day. Pot Pie is a classic chicken dish and KFC has its own take on the meal. If you must have a chicken breast, plan to remove the skin to bring it into the healthy range of 140 calories, 2g of fat, and 520mg of sodium, says Help Guide. 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 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. While an order of KFC Hot Wings is just 70 calories, the serving size is small (one wing). 390 calories, 21g fat, 4g saturated fat, 1190 mg sodium, 11g carbohydrate, 0g sugar, and 39g protein. KFC’s family-size potato salad has 1,200 calories—almost a day’s worth of calories. Don't panic–like everything in your healthy lifestyle, it's all about compromise. Thank you, {{form.email}}, for signing up. These deals include sides and drinks, plus multiple portions, making it harder to determine (and stick to) a single serving. KFC received much criticism from public-health activists earlier this year when it rolled out the Double Down, a breadless “sandwich” that features melted cheese, bacon, and sauce between two chicken filets (fried or grilled). The Choice Is Yours. Original Recipe also appears in other menu items, like sandwiches. I’m analyzing the healthiest menu options and the worst belly busting menu options at KFC, also known as Kentucky Fried Chicken. KFC drops the healthy option chicken after grief from unimpressed customers KFC also got ‘a lot of grief’ for introducing healthier, thick-cut chips. October 27, 2020. 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. “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. The sodium levels are also high for many meal options. 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. Looking to lose weight? The healthiest fast food options available in Australia, according to nutritionist Peta Carige. Your KFC favourites are just a click away. Viewing the menu online and using KFC’s nutrition calculator can help you plan your order ahead of time. Undeniably the fattiest and caloric side on the menu, potato salad surpasses even mashed potatoes with gravy and crispy potato wedges for the worst side you can order at KFC. Go for it! As KFC climbs aboard the healthy eating bandwagon, Andrew Cave looks at what the fast food chain is trying to … If you choose to add a side, stick to the individual menu. 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. It is also creating a range of lunch and dinner options … kfc healthy options australia. Kentucky Grilled Chicken Breast. With 630 calories, the sandwich (crispy chicken, pickle, mayo, and hot sauce wrapped in a tortilla), has 53g of carbohydrate, 37g fat, and 1260mg sodium. Along with all those secret herbs and spices, KFC's namesake dish is full of fat. 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. 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. KFC menu items that may be suitable for a gluten-free diet include: Removing the skin from KFC chicken reduces the carb content. You might eat more than one portion if you don't feel satisfied after just one chicken wing. 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. Grilled Chicken Breast has only 180 calories, 6g fat, and 31g protein. 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. Original Recipe Chicken Thighs are a middle-of-the-road option in terms of calories: one Original Recipe chicken thigh has 280 calories and 19g fat, plus 19g protein. The best vegan fast-food options at KFC, Taco Bell, Burger King and more. When available, KFC's Crispy Twister wrap is among the highest-calorie menu items. 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. By David Woode. And, you can modify their menu items as well. Chicken is usually a good source of lean protein—except when deep fried in rich, high-calorie, high-fat batter. On their own, these smaller-sized options can be lower in calories—just remember that dipping sauces add calories, salt, and sugar and can be difficult to have in moderation. However, these options are among the highest calorie on KFC’s menu and are high in sodium. The items listed fall generally under 400 calories or so and under 15 grams of fat, so if you are going to be stuck eating at such restaurants, this is a … Fruit: KFC recommends eating a piece of fruit as a healthy snack between meals. 210 calories, 11 g fat (3 g sat fat), 800 mg sodium, 7 g carbs, 4 g fiber, 3 g sugar, 22 g protein. 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.” They do vary in sugar content, though. New grilled options are always a better choice than fried, and the Colonel even offers some healthy sides to round out your Southern meal. KFC is a fast food favorite around the world for “finger-licking good” fried chicken, but if you’re following a special diet or have food allergies, the chain’s menu can present some challenges. Much like it's thigh brethren, a Kentucky Grilled Chicken Breast is a solid option to turn to anytime you find yourself at KFC. 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. KFC’s menu isn’t as customizable as other fast food restaurants, but the chain does make information about its ingredients and nutrition available to consumers to help guide their choices. 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. 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. Healthy Chicken Options Craving some good old fashioned KFC chicken? 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. Special flavors of KFC's chicken, like Nashville Hot, Smoky Mountain BBQ, and Georgia Gold, are marinated and therefore may be higher in calorie, sodium, and even sugar than the plain versions. But wait–that's why they make a snack size. While fried chicken is KFC’s focus, there are a few grilled selections on the menu that are healthier options. 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. Healthiest foods at KFC. 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. You might also be interested in getting tips about what to order at Nando's, another chain that's well-known for its chicken. What to Eat at KFC: Healthy Menu Choices and Nutrition Facts, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. Several items on KFC’s menu do not contain gluten or wheat. If you are gluten sensitive or have celiac disease, exercise caution when ordering. The lowest sugar slice you’ll find is the Lemon Cake, which has 20g sugar. Unless you’re ordering for a group, avoid KFC meals, buckets, and combos. 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. Though you should avoid those options as well due to their insanely high sodium levels (upwards of 700 milligrams! On today’s episode of Live Lean TV, I’m sharing the healthiest foods at KFC and the worst high calorie options. Adding bread to already breaded and battered chicken makes KFC's sandwich options some of the highest carb items on the menu. More vegan fast-food options are cropping up all the time. KFC may not immediately come to mind when one thinks of healthy meal options, but the fried chicken chain is hoping to change that with their latest offering. 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.”. Quick and portable chicken sandwiches are another popular option at KFC, though they aren’t among the healthiest choices.

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