Kentucky Fried Chicken (KFC) is the second-largest fast-food chain with 24000 outlets in 145 countries and territories around the world. Since 1939 KFC’s all original recipe is still using the secret blend of 11 herbs and spices of Harland Sanders, founder of KFC. For fried chicken, they offer a few iconic buckets of 4, 8, 12, or 16 pieces. Though KFC is famous for its fried chicken items they also offer some moderate side dishes too. KFC tries to give their customer a wide range of freedom to select the best one from all healthy options at KFC outlet.
Courtesy of KFC
Navigating KFC’s Healthy Menu Options
KFC usually offers 8 forms of chicken recipes. They are –
- Original recipe chicken
- Extra crispy chicken
- Kentucky grilled chicken
- Spicy crispy chicken
- Extra crispy tenders
- Kentucky fried wings
- Popcorn nuggets
- Nashville hot chicken
Besides these chicken items, they also offer homestyle sides (individual), homestyle sides (family), sandwiches, pot pie and bowls, salads, dressing and croutons, desserts, dipping sauces & condiments, kids drinks, kids meal applesauce, beverages, and different types of regional menu items. Even occasionally they promote a couple of items as limited-time offers. (Information is based on data February 2022 of KFC authority).
Most Nutritious and Healthy Options at KFC
Courtesy of KFC
“Kentucky Grilled Chicken Whole Wing” is the best healthy option at KFC. Because it provides 70 calories, a total of 3 grams of fat including only 1 gram of saturated fat, 45 milligrams of cholesterol, 180 milligrams sodium, and 9 grams of protein.
For the second-best healthy KFC options, opt for “Kentucky Fried Wings – Unsauced”. This fried item provides 80 calories, a total of 6 grams of fat including 1 gram of saturated fat, 20 milligrams of cholesterol, 150 milligrams of Sodium, a total of 3 grams of Carbohydrates, and 5 grams of protein.
“Kentucky Grilled Chicken Whole Wing” and “Kentucky Fried Wings – Unsauced” both items comparatively provide the low calorie, cholesterol, fat, and sodium than all other chicken items available at KFC.
Discover Healthy Options Available at KFC Before Ordering
Truly I don’t want to advise you what KFC item you should or should not eat. Here I’ll try to give you detailed nutritional data that will surely help you to select that for yourself!
Do you know what makes a food healthy or unhealthy? Healthy food must be low in cholesterol, provide a high amount of fiber, low amount of sugar, low fat with limited sodium. On the other hand, unhealthy foods are always high in fat content and cholesterol. So, let’s discover some healthy options available at KFC for you before ordering.
1. Original Recipe Chicken
KFC offers four original recipe chicken items –
a. Original recipe chicken breast,
b. Original recipe chicken drumstick,
c. Original recipe chicken thigh, and
d. Original recipe chicken whole wing
Single original recipe chicken breast provides 39 grams of protein with 390 calories, 21 grams fat including 4 grams saturated fat, 120 milligrams cholesterol, 11 grams carbohydrate, 2 grams dietary fiber, and 1190 milligrams of sodium. On the other hand, one piece original recipe chicken whole wing provides 10 grams of protein, no dietary fiber, no sugar, a total of 8 grams fat including 2 grams of saturated fat, no trans-fat, 3 grams carbohydrate, 55 milligrams of cholesterol, and 380 milligrams sodium content. So, you can eat 3 pieces of the original recipe chicken whole wing, instead of eating one piece of chicken breast.
2. Extra Crispy Chicken
Keep in mind, extra crispy chicken items always give you extra calories because more batter and breading are needed to make it extra crispy. If you are a fan of KFC’s extra crispy item, try to order extra crispy chicken whole wing. Because this menu is comparatively nutritious than KFC’s other extra crispy chicken items. But limit your order, not more than a couple of wings.
Single extra crispy chicken whole wing provides 170 grams calories, a total of 13 grams fat, 2 grams saturated fat, 340 milligrams sodium, 45 milligrams cholesterol, 5 grams carbohydrate, and 10 grams protein.
3. Kentucky grilled chicken
Though KFC is famous for its fried chicken items, they similarly offer few grilled options to their customer. Believe it or not, these grilled chicken items are healthier than their fried items. Kentucky grilled chicken whole wing is the best healthy option at KFC. You can consume maximum 3 piece grilled wings compare with a single grilled chicken breast.
Single KFC’s grilled chicken whole wing provides 70 calories, a total of 3 grams fat, only 1 gram saturated fat, 0 grams trans-fat, 45 milligrams cholesterol, 0 grams carbohydrate, 0 grams dietary fiber, 180 milligrams sodium, 0 grams sugar, and 9 grams of protein.
4. Spicy crispy chicken
As the name suggests, these items are not only crispy but also a little bit spicy. Usually, KFC offers four styles of spicy crispy chicken items. They are spicy crispy chicken breast, spicy crispy chicken thigh, spicy crispy chicken drumstick, and spicy crispy chicken whole wing. Among 4 spicy crispy chicken items, the healthiest KFC option is the spicy crispy chicken whole wing.
Single spicy crispy chicken whole wing provides 7 grams protein, 120 calories, total 8 grams fat, 1.5 grams dietary fat, 350 milligrams sodium contents, 35 milligrams cholesterol, 0 sugar, and 5 grams total carbohydrate.
5. Extra Crispy Tenders
Courtesy of KFC
The extra crispy chicken tenders are great healthy KFC options because of their low fat and zero sugar content. KFC offers two categories extra crispy chicken tenders.
- Nashville hot extra crispy tender, and
- Extra crispy tender
Extra crispy tender provides 140 calories, 25 milligrams cholesterol, no sugar, total 7 grams fat, only 1 gram saturated fat, 320 milligrams sodium, 8 grams carbohydrate, and 10 grams protein.
Therefore, if you are determined to eat is fast food at KFC, or you want the crispy healthiest thing at KFC, extra crispy chicken tenders are a great choice for you.
6. Kentucky Fried Wings
Among all healthy options at KFC, Kentucky fried wings are a great choice, even the best selection. Though all fried wings item provides a low amount of protein compared to other KFC chicken options. These fried wings are offered in numbers of six for $5, 12 for $9.99, 24 for $18.99, and 48 for $36.99. Kentucky Fried Wings has four flavors –
- Kentucky Fried Wings – Nashville Hot,
b. Kentucky Fried Wings – Buffalo,
c. Kentucky Fried Wings – Honey BBQ
d. Kentucky Fried Wings – Unsauced
Single Kentucky Fried Wings unsauced style provides 80 calories, total 6 grams fat, 1 gram saturated fat, zero grams trans-fat, cholesterol 20 milligrams, 150 milligrams sodium, 3 grams carbohydrate, zero sugar, zero dietary fiber, and 5 grams protein.
Courtesy of KFC
7. Popcorn Nuggets
Popcorn Nuggets come in two sizes, popcorn nuggets – large and popcorn nuggets – kids. Usually, popcorn nuggets are small round pieces of deep-fried breaded chicken with batter and are very crispy. This is one of the mouthwatering items of KFC, made with real chicken breast meat.
Popcorn Nuggets – Kids size provides 290 calories, a total of 19 grams fat, 2.5 grams saturated fat, zero trans-fat, 30 milligrams of cholesterol, 870 milligrams sodium, 1 gram dietary fiber, 19 grams carbohydrate, zero sugar, and 13 grams protein.
8. Nashville hot chicken
Courtesy of KFC
Nashville hot chicken items are one types of fried chicken that hold local specialty of Nashville, Tennessee, in the United States. KFC offers Nashville hot chicken items in many styles. But most of the items have two main categories, Nashville hot extra crispy, and Nashville hot spicy crispy. This fried chicken item contains spice, hot sauce, and cayenne breaded coating as well as served with spicy sauces drizzled over it. Among all Nashville hot chicken healthy KFC options, Nashville hot Kentucky grilled chicken whole wing is the best.
One Nashville hot Kentucky grilled chicken whole wing provides 90 calories, a total of 6 grams fat, 1.5 grams saturated fat, zero trans-fat, 45 milligrams of cholesterol, 210 milligrams sodium, zero dietary fiber, 1 gram carbohydrate, zero sugar, and 9 grams protein.
On any occasion, if you are planning to eat fast food, try to order low-calorie foods. Because fast food holds the quality of unhealthy food at all times. In the USA, among all branded fast-food chains KFC is famous for “It’s Finger-Lickin’ Good” chicken items. They offer lots of alluring chicken items in almost all of their outlets. But it’s your concern to find out the best one from all healthy options at KFC. Because many of their items are very high in fat, sodium, and cholesterol, those are not good for your health.
Please note that all information provided in this article is based on KFC’s United States menu in February 2022. If you are reading this information from another country, unfortunately, it would be a little bit different from here. Even, you may find more healthy options at KFC in your country.