in ,

KFC Healthy Options

You might believe that KFC is off-limits if you enjoy fast food but also care about eating a balanced diet. You’ll be relieved to learn that KFC does, in fact, offer some healthy options that you may eat without feeling guilty. While KFC is well-known for its fried chicken and sides, they also have a number of lower-calorie and fat grilled chicken options.

American KFC restaurant in Manassas, Virginia,

A nice and healthy alternative with only 210 calories and 11 grams of fat is the Kentucky Grilled Chicken Thigh with a House Side Salad and Green Beans.

In addition to their selection of grilled chicken, KFC also provides a number of healthier side dishes than its fried rivals.

For instance, the House Side Salad is a terrific way to get some vegetables in your dinner, and the Green Beans and Corn on the Cob are both low in calories and fat.

You may have a nice lunch at KFC without jeopardizing your fitness objectives with a little advance thought and preparation.

What Makes a Meal Healthy?

There are a few considerations to make while picking a healthy meal at KFC.

Have lunch at KFC Restaurant Box Zinger Burger

The following elements can help a meal become healthier:

Lower Calorie Count

Calorie intake is one of the most crucial aspects to take into account while selecting a nutritious meal.

Choose meals with less calories, such as grilled chicken over fried, and exclude high-calorie sides like mac & cheese and biscuits.

Lean Protein

An important ingredient that can make you feel satisfied and full is protein. Pick lean protein options, such as grilled chicken, which has fewer calories and fat than fried chicken.

Whole Grains

A significant source of fiber and other nutrients is whole grains. Choose meals that incorporate whole grain ingredients, such as whole wheat bread or brown rice.


In addition to being a good source of vitamins and minerals, vegetables can make you feel content and full. Pick meals with veggies, such as corn on the cob or a side salad.

Limited Sodium

Health issues including high blood pressure might result from a high salt intake.

Limit your consumption of high-sodium sides like mashed potatoes and gravy, and seek out meals with little to no sodium, like grilled chicken rather than fried.

You may choose healthier options when you eat at KFC by keeping these things in mind.

Always examine the nutrition facts before placing an order and pick dishes that satisfy your daily calorie and nutritional requirements.

See also  KFC Launches New Nuggets and Special Sauce in Canada

Overview of KFC’s Menu

KFC is a well-known fast food chain for its fried chicken. But there are also a lot of other choices on the menu, such sides, sandwiches, and desserts.

Because many menu options at KFC have high levels of calories, fat, and sodium, choosing healthy food there can be difficult.

However, you can still enjoy a meal at KFC while choosing healthy selections if you have a little preparation and awareness.

The menu at KFC is broken down into a number of sections, including chicken, sandwiches, sides, and desserts.

The Original Recipe, Extra Crispy, and Kentucky Grilled Chicken subcategories of chicken are available.

The Crispy Colonel Sandwich and the Chicken Little are just a couple of the sandwiches available. Mashed potatoes, coleslaw, and mac & cheese are included under the heading of sides.

Dessert options include things like apple turnovers and chocolate chip cookies.

Be mindful of the fact that most menu items at KFC are served family-style, which can make portion control challenging.

The dinners and buckets should be avoided unless you are ordering for a large group. Choose separate dishes or combos that feature a smaller piece of chicken and a side dish instead.

In addition, KFC provides healthy options including salads and grilled chicken. For those seeking a reduced calorie and lower fat option, the Kentucky Grilled Chicken is a wonderful option.

Salads can be a healthy option as well, but watch out for the toppings and dressings, which can pack on the calories and fat.

In general, it’s critical to consider your options carefully and choose wisely while choosing something from the KFC menu.

Healthy Main Course Options at KFC

KFC is a well-known fast food chain for its fried chicken. There are, however, a few healthier alternatives that you can select from.

KFC, Kentucky Fried Chicken in Bangkok, Thailand

You can get the following healthy main courses at KFC:

Grilled Chicken

A healthier option to KFC’s fried chicken is their grilled chicken. Chicken that has been grilled has more protein and less fat and calories.

150 calories, 9g total fat (3g saturated fat), 420mg sodium, 0g total carbs, and 17g protein are all found in one grilled thigh.

To add more fiber and nutrients to your meal, if you want to eat it as a meal, serve it with a side salad or green beans.

Original Recipe Chicken Wings

The Original Recipe Chicken Wings from KFC are a wonderful choice if you’re in the mood for wings.

130 calories, 8g fat (2g saturated fat), 380 mg sodium, 3g carbohydrates (0g fiber, 0g sugar), and 10g protein are included in one entire wing.

You can order a few wings as a snack or make a meal out of them by adding a side salad or green beans.

See also  Exploring KFC's Kid-Friendly Menu: Are Kids Meals Available

Chicken Breast

KFC’s chicken breast is a wonderful choice if you’re searching for a more filling dinner.

320 calories, 14g fat (3.5g saturated fat), 1180mg sodium, 6g carbohydrates (no fiber, no sugar), and 42g protein are all found in one serving of Original Recipe Chicken Breast.

To increase the amount of fiber and nutrients in your meal, serve it with a side salad or green beans.

Popcorn Chicken

Popcorn Chicken from KFC is a terrific choice if you’re in the mood for something crunchy and fried.

It’s crucial to remember that this choice has more calories and fat than the others on the list. 620 calories, 39g of fat, 39g of carbohydrates, and 27g of protein are found in a large order of popcorn chicken.

To balance your meal, it is advisable to split this option with someone else or order it together with a side salad or green beans.

Healthy Side Options at KFC

Fast food sides are frequently to blame for adding extra calories and bad fats to meals.

However, KFC offers some wholesome side dishes that can enhance your meal without jeopardizing your diet.

House Side Salad

The House Side Salad from KFC is a light and healthy alternative that includes lettuce, carrots, and grape tomatoes.

With only 15 calories and 0.5 grams of fat per serving, it is minimal in both calories and fat. Dressing of your choice may be added, but keep an eye on the calories.

Green Beans

KFC’s green beans are no exception to the rule that green beans are an excellent source of vitamins and minerals.

With only 25 calories and 0 grams of fat per serving, they are minimal in both calories and fat. As they include 2 grams of fiber per serving, they are also a good source of fiber.

Corn on the Cob

A traditional side dish that is tasty and wholesome is corn on the cob. Corn on the cob from KFC has 2 grams of protein and fiber per serving, making it a healthy food choice.

With only 70 calories and 1 gram of fat per serving, it is also low in calories.

Mashed Potatoes (without Gravy)

While KFC’s mashed potatoes are a hearty and satisfying side dish, adding gravy can increase their calorie and fat content.

They can, however, be a healthy choice if the gravy is omitted. Without gravy, one serving of homestyle mashed potatoes has only 110 calories and 3.5 grams of fat.

Sweet Kernel Corn

Sweet Kernel Corn from KFC is a filling side dish that is low in fat and calories.

Each serving only contains 70 calories and 1 gram of fat. With 2 grams of each per serving, it is also a good source of fiber and protein.

See also  8 Gluten-Free Options at KFC

Overall, KFC does have a few nutritious side dishes that can enhance your meal without packing on the calories or bad fats.

When ordering, be cautious of the dressings and portion sizes, and don’t be hesitant to ask for changes to make your meal even healthier.

Frequently Asked Questions

Can I eat at KFC if I’m on a diet?

Yes, you can eat at KFC if you’re on a diet. While KFC is known for its fried chicken and other high-calorie menu items, there are still plenty of healthy options available. You just need to know what to order.

What are the healthiest options on the KFC menu?

Some of the healthiest options on the KFC menu include the Grilled Chicken Breast, the Kentucky Grilled Chicken Thigh, and the Original Recipe Chicken Breast. These items are all lower in calories and fat than many of the other menu items.

Are there any low-calorie sides at KFC?

Yes, there are several low-calorie sides at KFC. Some of the best options include the Green Beans (25 calories), the Corn on the Cob (70 calories), and the Mashed Potatoes (110 calories). Be sure to avoid the higher calorie sides like the Potato Salad (340 calories) and the Mac and Cheese (250 calories).

Can I still eat fried chicken at KFC if I’m trying to eat healthy?

While fried chicken is not the healthiest option, you can still enjoy it in moderation if you’re trying to eat healthy. A small order of Extra Crispy Chicken (2 pieces) contains around 360 calories and 22 grams of fat. If you’re going to indulge, try to balance it out with healthier side dishes and limit your portion size.

Are there any gluten-free options at KFC?

KFC does not currently offer any gluten-free fried chicken options. However, they do offer several gluten-free sides, including the Green Beans, Corn on the Cob, and Mashed Potatoes. If you have a gluten allergy or sensitivity, be sure to ask your server which items are safe for you to eat.


As a result, you can sample some of the healthy options that KFC offers the next time you come.

You don’t have to feel bad about your food choices to have a delicious lunch with a little amount of preparation and wise ordering.

Grilled chicken, green beans, corn on the cob, and plain mashed potatoes are among KFC’s greatest nutritional choices.

These choices are excellent for individuals trying to eat healthier because they are low in calories, fat, and sodium.

Be sure to read the menu’s nutritional information before placing your order. This will support your decision-making and enable you to meet your daily calorie and nutrient targets.

When dining out, keep in mind that moderation is vital. The majority of KFC’s menu choices are heavy in calories, fat, and sodium despite the fact that they do have some healthy selections.

Avoid overindulging in fried or high-calorie items and balance your meal with healthier options.

Leave a Reply

Your email address will not be published. Required fields are marked *

Written by Brian Nagele

Brian attended West Virginia University, then started his career in the IT industry before following his passion for marketing and hospitality. He has over 20 years experience in the restaurant and bar 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.

Follow him on LinkedIn, Instagram, Quora, Google Guide and Facebook.