The Health of It All
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. 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 fairly good guideline. I've also included a printable version so that you can print it out and take it with you for reference.
Kentucky Fried Chicken
Item | Calories | Fat (g) | Trans Fat (g) | Sodium (mg) | Fiber (g) |
Chicken | |||||
Original Recipe - Whole Wing | 140 | 8 | 0 | 450 | 0 |
Original Recipe - Breast without skin or breading | 130 | 2 | 0 | 520 | 0 |
Original Recipe - Drumstick | 120 | 7 | 0 | 380 | 0 |
Extra Crispy - Whole Wing | 210 | 15 | 0 | 490 | 0 |
Extra Crispy - Drumstick | 160 | 10 | 0 | 390 | 0 |
Spicy Crispy - Whole Wing | 160 | 12 | 0 | 410 | 0 |
Spicy Crispy - Drumstick | 160 | 10 | 0 | 390 | 0 |
Kentucky Grilled Chicken - Whole Wing | 80 | 4.5 | 0 | 250 | 0 |
Kentucky Grilled Chicken - Drumstick | 90 | 4 | 0 | 290 | 0 |
Kentucky Grilled Chicken - Thigh | 170 | 10 | 0 | 530 | 0 |
Strips & Filets | |||||
Extra Crispy Tenders (1) - Kids | 130 | 7 | 0 | 310 | 1 |
KFC Original Recipe Filet | 200 | 9 | 0 | 540 | 0 |
Wings | |||||
HBBQ Wings (1) | 80 | 4 | 0 | 270 | 0 |
Hot Wings (1) | 70 | 4 | 0 | 160 | 0 |
Fiery Buffalo Hot Wings (1) | 70 | 4 | 0 | 290 | 0 |
Popcorn Chicken & Bites | |||||
Original Recipe Bites (4) - Kids | 130 | 6 | 0 | 440 | 1 |
Sandwiches | |||||
Chicken Littles without Sauce | 210 | 8 | 0 | 510 | 2 |
Salads | |||||
Caesar Side Salad without Dressing & Croutons | 40 | 2 | 0 | 90 | 1 |
House Side Salad without Dressing | 15 | 0 | 0 | 10 | 1 |
Hidden Valley Original Ranch Fat Free Dressing (1) | 35 | 0 | 0 | 410 | 0 |
Marzetti Light Italian Dressing (1) | 15 | 0.5 | 0 | 510 | 0 |
Sides (Individual) | |||||
Green Beans | 25 | 0 | 0 | 260 | 2 |
Mashed Potatoes with Gravy | 120 | 4 | 0 | 530 | 1 |
Mashed Potatoes without Gravy | 90 | 3 | 0 | 320 | 1 |
Corn on the Cob (3") | 70 | 0.5 | 0 | 0 | 2 |
Potato Salad | 210 | 11 | 0 | 560 | 3 |
Cole Slaw | 170 | 10 | 0 | 170 | 3 |
Sweet Kernel Corn | 100 | 0.5 | 0 | 0 | 2 |
Macaroni Salad | 190 | 10 | 0 | 430 | 1 |
KFC Cornbread Muffin | 210 | 9 | 0 | 240 | 0 |
Other | |||||
Sargento Light String Cheese | 50 | 2.5 | 0 | 160 | 0 |
KFC Gizzards | 190 | 11 | 0 | 500 | 0 |
KFC Livers | 150 | 8 | 0 | 480 | 0 |
Download this list in PDF format. Don't have Adobe® Acrobat Reader®? Download it now.
Eating Healthier at Fast Food and Chain Restaurants
- Baja Fresh
- Boston Market
- Burger King
- Chick-fil-A
- Chopt
- Cosi
- El Pollo Loco
- Hardee's
- Jack in the Box
- Kentucky Fried Chicken
- La Madeleine
- Maggiano's Little Italy
- McDonald's
- Noodles & Company
- Olive Garden
- Panda Express
- Panera Bread
- Popeyes
- Ruby Tuesday
- SouperSalad
- Souplantation
- Subway
- Sweetgreen
- Taco Bell
- Wendy's
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