Experts weigh in on how to make a healthy KFC order.
Kentucky Fried Chicken advertises "finger-lickin' delicious chicken," but no nutritional information is provided. Is it even possible to order something healthy from KFC's menu in a place that specializes in fried chicken?
KFC is as American as fast food gets, and it has maintained its position as the world's most popular fried chicken restaurant for decades. Even the most health-conscious individuals are likely to have visited KFC's drive-thru at some point. Regardless of how anti-fast-food you are, there's always the risk that you'll make a pit stop somewhere, especially if you're on a lengthy road trip.
If you're thinking about going healthy at one of the chain's many restaurants, you're probably wondering if healthy KFC menu items exist. We asked a couple of our favorite dietitians if there were any healthy options on the KFC menu.
"The sodium, saturated fat, and calories in KFC meal options are certainly not ideal for your health," Clara Lawson, RDN, tells Eat This, Not That!
"You have a lot of alternatives at KFC, and you can choose some meals that are comparatively lower in calories and sodium than other ones," she explains.
Three certified dietitians weigh in on what they consider a healthy meal order from the famous fried chicken franchise.
1. Chicken Whole Wings (Original Recipe)
130 calories per the whole wing, 8 grams of fat (2 grams saturated fat, 0 grams trans fat), 380 milligrams of sodium, 3 grams of carbohydrates (0 grams fiber, 0 grams sugar), 10 grams of protein
The grilled chicken wing option at KFC has been withdrawn. On the other hand, the Original Chicken Wings are relatively healthy compared to the other primary menu items.
According to Lawson, "[the] original recipe chicken wing is a healthy KFC option that may be appreciated based on its nutritional worth."
Keep in mind, though, that one chicken wing has 380 mg of salt, so sticking to one or two is probably recommended. Please continue reading to find out what other dietitians have to say about healthier sides that go well with it!
2. Side of Whole Kernel Corn
70 calories, 0.5 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 16 g carbohydrates (2 g fiber, 2 g sugar), 2 g protein PER INDIVIDUAL HOMESTYLE SIDE
This may seem self-evident, but the individual side of corn, as one of two simple vegetable sides available on the KFC menu (green beans were withdrawn! ), is without a doubt one of the healthiest foods available. This is the side that Zo Schroeder, MS, RDN, CSCS prioritizes.
3. Mashed Potatoes (without Gravy)
110 calories, 3.5 g fat (0.5 g saturated fat, 0 g trans fat), 330 mg sodium, 17 g carbohydrates (1 g fiber, 0 g sugar), 2 g protein PER INDIVIDUAL HOMESTYLE SIDE
Another choice that Schroeder prioritizes when it comes to semi-healthy KFC orders is this. The smallest size of mashed potatoes, without Gravy, has 110 calories and only a few ingredients. Potatoes, like corn, are starchy vegetables, but even with the peel gone, mashed potatoes still contain vitamins and minerals, including vitamin C and potassium.
4. Trio of sides
170 calories, 12 g fat (2 g saturated fat, 0 g trans fat), 180 mg sodium, 14 g carbohydrates (4 g fiber, 10 g sugar), 1 g protein PER INDIVIDUAL HOMESTYLE SIDE OF COLESLAW
Trista Best, RD, agrees with Schroeder and recommends focusing on the sides at KFC when putting up a balanced lunch. She suggests getting creative and ordering a meal consisting of a variety of veggie-packed side dishes.
"Without additional fat, refined carbohydrates, or sugar, the corn, coleslaw, and mashed potatoes may make up a relatively healthy lunch," she explained, before adding, "Corn and coleslaw, in particular, can enhance your fiber intake."
5. Chicken Pot Pie
PER SERVING: 720 calories, 41 grams of fat (25 grams of saturated fat, 0 grams of trans fat), 1,750 milligrams of sodium, 60 grams of carbohydrates (7 grams of fiber, 5 grams of sugar), and 26 grams of protein
The best highlights are that the bulk of KFC menu items are unhealthy and that it's tough to locate healthy options now that the grilled chicken and green beans have been phased out.
"If you must eat a full meal, it is recommended to go for the Pot Pie as it is only 720 calories and relatively lower in fat than the fried chicken options," she says. While her go-to order is the plate of sides, she adds, "if you must eat a full meal, it is recommended to go for the Pot Pie as it is just 720 calories and relatively lower in fat than the fried chicken options."
Conclusion
KFC isn't the place to go for healthy options, as all of our experts warned us. If that's all you have, we hope our guide has reassured you that a few health-conscious solutions are available.