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)
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