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Is KFC Healthy?

You’ve probably heard of KFC if you enjoy fast food. One of the biggest fast-food businesses in the world, Kentucky Fried Chicken is well-known for its crispy fried chicken and a variety of side dishes. You might be unsure, though, if KFC is a healthy choice for you.

exterior building of fast food restaurant KFC

KFC has a wide range of menu items, including salads and grilled chicken, but many of them are also very calorie, fat, and sodium-rich.

Some of the most popular KFC menu items can have over 1,000 calories and 50 grams of fat per serving, according to a nutrition guide by Cheat Day Design.

For people attempting to lose weight or maintain a healthy diet, this may be worrying. However, if you know what to look for, KFC does offer some healthier options.

This article will examine if KFC can be a healthy option for you by looking more closely at the nutritional content of its menu items.

We’ll also offer some advice on how to choose healthier options when placing a KFC order.

What is KFC?

Fast food restaurant business KFC, often known as Kentucky Fried Chicken, is known for its fried chicken.


Colonel Harland Sanders founded KFC in 1930, and since then it has expanded to over 23,000 stores across more than 140 nations, making it one of the largest fast food chains in the world.

The Original Recipe, Extra Crispy, and Kentucky Grilled Chicken are just a few of the different fried chicken entrees available on the KFC menu.

Along with sandwiches, salads, and desserts, the restaurant also serves a variety of sides such as mashed potatoes, coleslaw, and biscuits.

The bucket of fried chicken from KFC, which is served family-style and comes with a variety of chicken pieces, is one of the chain’s most well-known menu items.

However, there are worries about the chain’s effects on public health due to the enormous quantities and high calorie counts of several KFC menu items.

Despite this, KFC continues to be a well-liked option for fast food aficionados all around the world, in part because of the distinctive combination of 11 herbs and spices that give its chicken its distinctive flavor.

Nutritional Value of KFC

KFC might not be your greatest option if you’re searching for a fast food meal that’s low in calories.


On the menu, there are some rather healthy choices, though. The nutritional content of several well-known KFC foods is broken down below:


Fried chicken is KFC’s specialty, but it’s not the healthiest option. One Original Recipe Chicken Wing has 10g of protein, 3g of carbohydrates, 0g of sugar, 380 mg of salt, and 130 calories.

The same number of calories, salt, and fat are present in three wings as in one chicken breast. Instead, choose grilled chicken because it has fewer calories and fat.


The sides at KFC are frequently quite calorie, fat, and sodium dense. A big order of potato wedges, for instance, has 530 calories, 27 grams of fat, 5 grams of saturated fat, and 1,200 milligrams of salt.

On the other hand, a small order of green beans only has 25 calories, 0g of fat, 0g of saturated fat, and 240mg of salt.

To keep your lunch on the healthier side, choose sides like green beans, corn on the cob, or a side salad.


Soft drinks, lemonade, and tea are just a few of the beverages available at KFC. Choose unsweetened tea or water instead of soft drinks because they are lower in calories and sugar.

A modest cup of unsweetened tea has 10mg of salt, no calories, no fat, and no saturated fat.


The desserts at KFC are very calorie and sugar dense. An apple turnover, for instance, has 250 calories, 13 grams of fat, 6 grams of saturated fat, 220 milligrams of salt, and 14 grams of sugar.

A small order of chocolate chip cookies, which has 180 calories, 9 grams of fat, 3.5 grams of saturated fat, 105 milligrams of sodium, and 11 grams of sugar, is a sweet treat to consider.

Health Impact of Fast Food

Many people rely on fast food for quick and simple meals, making it a mainstay of modern living.


Fast food consumption, however, might have a serious negative influence on your health. Following are some ways that eating fast food can harm your body:

  • Weight gain: Fast food is often high in calories, unhealthy fats, and added sugars, which can contribute to weight gain and obesity. A single meal from a fast food restaurant can contain more calories than you need in an entire day.
  • Heart disease: Fast food is typically high in sodium, which can lead to high blood pressure and an increased risk of heart disease. Additionally, the unhealthy fats found in fast food can contribute to the buildup of plaque in your arteries, increasing your risk of heart attack and stroke.
  • Diabetes: The high calorie and sugar content of fast food can contribute to insulin resistance, a condition that can lead to type 2 diabetes. Consuming too much fast food can also lead to weight gain, another risk factor for diabetes.
  • Digestive issues: Fast food is often low in fiber, which can lead to digestive issues such as constipation and bloating. Additionally, the high fat content of fast food can cause heartburn and acid reflux.

Overall, eating fast food frequently might be harmful to your health.

While it could be convenient to rely on fast food, it’s crucial to put your health first and select better options wherever possible.

Healthier Choices at KFC

There are a few menu items to take into account at KFC if you’re seeking for healthier options.


The following choices have lower calorie and saturated fat content:

Kentucky Grilled Chicken

Grilled chicken from KFC is a fantastic choice for people trying to reduce their intake of calories and fat.

A single piece of extra crispy chicken has 370 calories and 21 grams of fat, compared to a single piece of grilled chicken breast’s 220 calories and 7 grams of fat.

Green Beans

At KFC, green beans are a fantastic side dish choice. Green beans from KFC are just 25 calories and 0 grams of fat per serving. Additionally, they are a wonderful source of vitamins and fiber.

Corn on the Cob

Another excellent side dish choice at KFC is corn on the cob. There are only 70 calories and 1 gram of fat in a single ear of corn. Additionally, it has plenty of vitamins and fiber.

House Side Salad

KFC’s house side salad is a nice alternative if you’re searching for a lighter lunch. There are just 15 calories and 0 grams of fat in it. Just make sure to avoid the croutons and condiments with added fat.

Honey BBQ Sandwich

The Honey BBQ Sandwich is a tasty choice if a sandwich is what you’re in the mood for. It barely has 3 grams of saturated fat and 280 calories.

To keep your dinner nutritious, just remember to avoid the soda and fries.

Keep in mind that even KFC’s healthier menu items should be eaten in moderation as part of a healthy diet.

Frequently Asked Questions

People Eating Fast-Food From Kentucky Fried Chicken Restaurant

Is there anything healthy to eat at KFC?

Yes, there are some healthy options at KFC. Grilled chicken is a good choice, as it is lower in calories and fat than the fried chicken. You can also choose to have a side salad or green beans instead of fries. However, be aware that many of the menu items are high in calories, fat, and sodium, so it’s important to make informed choices.

What are the most unhealthy items on the KFC menu?

The most unhealthy items on the KFC menu are typically the fried chicken, which is high in calories, fat, and sodium. The Double Down sandwich is also a particularly unhealthy option, as it contains two fried chicken fillets instead of bread, along with bacon, cheese, and sauce.

Can you eat KFC on a diet?

It is possible to eat KFC on a diet, but it’s important to make smart choices. Stick to grilled chicken, and choose sides like green beans or a side salad instead of fries. Avoid high-calorie items like biscuits, mac and cheese, and the Double Down sandwich. It’s also a good idea to keep portion sizes in check and avoid overeating.

How can you make KFC healthier?

If you’re looking to make your KFC meal healthier, there are a few things you can do. Choose grilled chicken instead of fried chicken, and opt for sides like green beans or a side salad instead of fries. You can also ask for your chicken to be cooked without skin, which reduces the fat content. Finally, be mindful of portion sizes and avoid overeating.



KFC is a well-liked option when it comes to quick food for many individuals. However, there is disagreement over whether KFC is healthy.

It is obvious from the information provided that KFC is not the healthiest choice available.

While KFC does provide certain vegetable side dishes that can be added to your meal, many of its selections lack vegetables and/or substantial amounts of fiber.

Many meal selections also have high salt content. Additionally, the majority of the menu items are fried, which can significantly increase the amount of calories and bad fats in your meal.

Nevertheless, KFC offers a number of healthy choices. The selections for grilled chicken have fewer calories and fat than the options for fried chicken.

Green beans are another option; they have just 25 calories and no fat. It’s crucial to remember, though, that even KFC’s healthier menu items should only be eaten occasionally.

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Written by Brian Nagele

Brian has over 20 years experience in the restaurant and hospitality industry. As a former restaurant owner, he knows about running a food business and loves to eat and enjoy cocktails on a regular basis. He constantly travels to new cities tasting and reviewing the most popular spots.