Dining Out Guide

Eating Healthy at KFC

From SparkPeople’s Editors

Along with all those secret herbs and spices, KFC's namesake dish is full of fat. New grilled options are always a better choice than fried, and the Colonel even offers some healthy sides to round out your Southern meal.

  • If you want fried chicken, choose the Original Recipe Chicken Breast and take off the skin. You get wonderful flavor and 29 g of protein without all the fat (140 calories, 2 g fat, 510 mg sodium). KFC Kentucky Nuggets (45 calories, 3 g fat, 135 mg sodium each) are another option for those who want the taste of fried chicken.

  • Each chicken wing contains 70-100 calories, 3-5 g of fat, 150-400 mg of sodium, and 4-5 g protein. The best choices include HBBQ Wings (80 calories, 5 g fat, 170 mg sodium each), Sweet & Spicy Wings (80 calories, 5 g fat, 150 mg sodium each) and Hot Wings (70 calories, 5 g fat, 150 mg sodium each).

  • KFC Snacker wraps offer portion control. Many have about 250 calories, 8 g of fat and 500-800 mg sodium.

  • The new Kentucky Grilled Chicken is slowly oven roasted to juicy perfection. You should still remove the skin from the grilled chicken breast. The Grilled Breast with skin (140 calories, 4 g fat, 440 mg sodium) is comparable in calories and fat to the Original Recipe Chicken Breast without skin or breading (140 calories, 2 g fat, 510 mg sodium).

  • If you want a biscuit be prepared to add 180 calories, 8 g of fat and 530 mg of sodium to your meal.

  • KFC has plenty of mix-and-match options; here are some well-rounded meals worth trying:

    • Original Recipe Chicken Breast (without skin or breading) with sides of Green Beans and Three Bean Salad (240 calories, 2 g fat, 1,060 mg sodium)
    • KFC Ultimate Cheese Snacker and Original Recipe Strip with sides of Mean Greens and Seasoned Rice (430 calories, 10 g fat, 1,660 mg sodium)
    • 2 Original Recipe Strips with sides of Green Beans and Mashed Potatoes and Gravy (350 calories, 14 g fat, 1,590 mg sodium)


  • KFC provides nutrition info on its website.

KFC Calorie Lookup
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Foods Submitted By Members - Calorie Lookup
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