Healthy Foods at Kfc

Healthy Foods at Kfc

Many people enjoy KFC as a lunch or dinner, with franchises located all over the world, this restaurant has become famous for the colonels original recipe.  KFC isn’t generally regarded as healthy, as their original recipe chicken as well as their extra crispy variety contain lots of sodium and fats, with the latter being the worse of the two.  Kentucky Grilled Chicken was released in the spring of 2009, which provides a healthier alternative to their fried chicken. Below are some healthier suggestions available at KFC.

Grilled chicken

Any pieces of grilled chicken are far healthier than their fried counter-parts.  By grilling the meat instead of frying it, much of the fat is avoided, along with a substantial amount of sodium, since much of the sodium is in the breading.  A grilled breast contains approximately 220 calories, 7 grams of total fat, 2 grams of saturated fat, and 730mg of sodium.  Compared to the original recipe breast which has about 360 calories, 21 grams of total fat, 5 grams of saturated fat, and 1080mg of sodium.  A lot of excess fat, sodium and calories come from the skin and breading, an original recipe breast without skin or breading has an estimated 160 calories, 3.5 grams of total fat, 1 gram of saturated fat, and 580mg of sodium.


The caesar or house salad can be a healthy option, so long as you go easy on the dressing, one serving of creamy parmesan caesar dressing will net you around 260 calories, 26 total grams of fat, 5 grams of saturated fat, and 540mgs of sodium. Fat free ranch dressing is available which is a much healthier alternative to the other fat laden dressings.  One serving of fat free ranch has about 35 calories, 0 total fat, 0 saturated fat, and 410mg of sodium.  Adding croutons will add on an extra 70 calories, 3 grams of total fat, 0 grams of saturated fat, 160mg of sodium, and 8 grams of carbohydrates per pouch.


Corn on the cob is always a good choice for a side dish, a 3″ cob has only 70 calories, 5 grams of total fat, 0.5 grams of saturated fat, no sodium,  16 grams of carbohydrates, 3 grams of sugar, and 2 grams of fiber.  Green beans are another good choice as they only have 25 calories no fats, 260mg of sodium, 4 grams of carbohydrates, 1 gram of sugar, and 2 grams of fiber.  


Avoid those sugary sodas and instead opt for the diet version, 2% milk, sugar free lemonade, or unsweetened teas, by cutting out excess sugar you are also cutting out excess calories.   16 oz of Brisk tea has only 55mg of sodium and nothing else, compared to 16 oz of peach tea which has 140 calories, 45mg of sodium, and 37 grams of sugar.

As with any food, enjoying KFC in moderation is the key.  Don’t shy away from food if you really likee it, just limit your portions and insure variety, this way you can enjoy the things you like while staying healthy.

References : 2015-2016