KFC has been celebrated for its healthy alternative grilled chicken and slammed for its decadent fried chicken sandwiches over the years, so it can be tough to sift through the specifics to determine whether it's a good place to eat healthy. In fact, like most restaurants, KFC has some healthy options as well as some diet-busters, so getting familiar with its nutrition information can help you make smarter diet choices when you eat there.
Identification
Nutrition content at KFC varies depending on what you order and how it's prepared. For instance, an Original Recipe fried chicken drumstick has 120 calories and 7 g of fat. That same drumstick has 150 calories and 10 g of fat when it's Extra Crispy; 160 calories and 10 g of fat when it's Spicy Crispy; and 80 calories and 4 g of fat when it's grilled, according to KFC's nutrition information. Wings range from 70 to 90 calories per one-wing serving. Sandwiches range from 200 to 560 calories each.
Significance
KFC menu options are a good source of protein -- most choices have between 12 g and 40 g of protein per serving. KFC's menu contains no foods with trans fats. Though the Double Down has 10 g of saturated fat, most menu choices have between 2 g and 5 g of saturated fat. Most items on the KFC menu are high in sodium, ranging from 210 mg to 1,710 mg, with most choices in the 600 mg to 1,000 mg range.
Considerations
If you're trying to eat healthy at KFC, grilled chicken is a good option. Original Recipe is the best of the fried chicken options -- fat and calories increase with Extra Crispy and Spicy Crispy versions. Opt for smaller pieces and choose corn or green beans for your side instead of macaroni-and-cheese or mashed potatoes and gravy if you're watching your weight.
Misconceptions
Don't assume breast meat is your healthiest menu option just because it's white mean, warns "Real Simple" magazine. In fact, an Original Recipe chicken breast has 460 calories and 28 g of fat. Compare that with an Original Recipe wing and leg, which contain a combined 290 calories and 17 g of fat. Choosing a snack-size option may also be a high-calorie choice. "Shape" magazine reports that the KFC Snacker With Crispy Strips has 290 calories and 11 g fat, almost as much calories and fat as Grilled Fillet with a side of macaroni-and-cheese.
Expert Insight
KFC's Double Down sandwich -- a generous portion of bacon and cheese sandwiched between two pieces of fried chicken -- made headlines as an unhealthy menu option. It contains 540 calories and 32 g of fat. But "Discover" magazine points out that it's not the most unhealthy fast food out there: Burger King's Triple Whopper, with 1,160 calories; McDonald's Angus Mushroom & Swiss burger, with 770 calories; and Wendy's Chicken BLT Salad With Honey Dijon Dressing, with 720 calories, all have more calories than the Double Down.
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