The SparkPeople Blog

Food on the Run: KFC

2SHARES

By: , SparkPeople Blogger
3/9/2009 6:00 AM   :  124 comments

Today we add another installment to our ongoing series, Food on the Run, by looking at KFC.

Does the name say it all and indicate many limitations due to fried foods or are there some options health conscience people can select? Read on and find out.

Our ongoing goal remains to highlight healthier menu items that are around 250 calories and less than 10 grams of fat per serving. I have also provided some healthier meal combinations as well.

KFC

Salads & More

Roasted Chicken Caesar Salad without dressing & croutons
Calories – 190
Fat – 6 grams
Sodium – 530 mg
Carbohydrates – 5 grams
Fiber – 2 grams
Protein – 29 grams

Caesar Side Salad without dressing & croutons
Calories – 35
Fat – 2 grams
Sodium – 90 mg
Carbohydrates – 2 grams
Fiber – 1 gram
Protein – 3 grams

Roasted Chicken BLT Salad without dressing
Calories – 200
Fat – 7 grams
Sodium – 720 mg
Carbohydrates – 7 grams
Fiber – 3 grams
Protein – 30 grams

House Side Salad without dressing
Calories – 15
Fat – 0 grams
Sodium – 10 mg
Carbohydrates – 2 grams
Fiber – 1 gram
Protein – 1 gram

Hidden Valley Original Ranch Dressing – Fat Free
Calories – 35
Fat – 0 grams
Sodium – 410 mg
Carbohydrates – 8 grams
Fiber – 0 grams
Protein – 1 gram

Hidden Valley Golden Italian Light Dressing
Calories – 45
Fat – 2.5 grams
Sodium – 660 mg
Carbohydrates – 6 grams
Fiber – 0 grams
Protein – 0 grams

Parmesan Garlic Croutons Pouch
Calories – 70
Fat – 3 grams
Sodium – 140 mg
Carbohydrates – 8 grams
Fiber – 1 gram
Protein – 2 grams

Sandwiches & Wraps

KFC Snacker with Original Recipe Strip without sauce
Calories – 230
Fat – 7 grams
Sodium – 550 mg
Carbohydrates – 27 grams
Fiber – 2 grams
Protein – 15 grams

KFC Snacker with Crispy Strip without sauce
Calories – 250
Fat – 9 grams
Sodium 460 mg
Carbohydrates – 27 grams
Fiber - 2 grams
Protein – 16 grams

KFC Snacker with Original Recipe Strip – Buffalo style
Calories – 240
Fat – 7 grams
Sodium – 720 mg
Carbohydrates – 29 mg
Fiber – 2 grams
Protein – 15 grams

KFC Snacker with Crispy Strip – Buffalo style
Calories – 260
Fat – 9 grams
Sodium – 630 mg
Carbohydrates – 20 grams
Fiber – 2 grams
Protein – 16 grams

KFC Snacker with Original Recipe Strip - Ultimate Cheese
Calories – 260
Fat – 9 grams
Sodium – 700 mg
Carbohydrates – 28 grams
Fiber – 2 grams
Protein – 16 grams

KFC Snacker - Honey BBQ
Calories – 210
Fat – 3 grams
Sodium – 520
Carbohydrates – 31 grams
Fiber – 2 grams
Protein – 14 grams

Honey BBQ Sandwich
Calories – 310
Fat – 4 grams
Sodium – 810 mg
Carbohydrates – 42 grams
Fiber – 1 gram
Protein – 23 grams

Tender Roast Sandwich without sauce
Calories – 300
Fat – 4 grams
Sodium – 660 mg
Carbohydrate – 28 grams
Fiber – 0 grams
Protein – 34 grams

Toasted Wrap with Tender Roast Filet without sauce
Calories – 250
Fat – 8 grams
Sodium – 650 mg
Carbohydrates – 24 grams
Fiber – 1 gram
Protein – 22 grams

Chicken

Original Recipe Chicken – Whole Wing
Calories – 110
Fat – 7 grams
Sodium – 310 mg
Carbohydrates – 3 grams
Fiber – 0 grams
Protein – 9 grams

Original Recipe Chicken Breast without skin or breading
Calories – 140
Fat – 2 grams
Sodium – 510 mg
Carbohydrate – 1 gram
Fiber – 0 grams
Protein – 29 grams

Original Recipe Chicken – Drumstick
Calories – 110
Fat – 7 grams
Sodium – 290 mg
Carbohydrates – 2 grams
Fiber – 0 grams
Protein – 10 grams

Extra Crispy Chicken – Whole Wing
Calories – 150
Fat – 10 grams
Sodium – 320 mg
Carbohydrate – 6 grams
Fiber – 1 gram
Protein – 11 grams

Extra Crispy Chicken – Drumstick
Calories – 150
Fat – 9 grams
Sodium – 360 mg
Carbohydrates – 6 grams
Fiber – 0 grams
Protein – 11 grams

Original Recipe Strips – 2
Calories – 200
Fat – 10 grams
Sodium – 660 mg
Carbohydrates – 7 grams
Fiber – 1 gram
Protein – 21 grams

Sides – Individual Servings

Green Beans
Calories – 25
Fat – 0 grams
Sodium – 380 mg
Carbohydrates – 5 grams
Fiber – 2 grams
Protein – 1 gram

Seasoned Rice
Calories – 140
Fat – 5 grams
Sodium – 560 mg
Carbohydrates – 31 grams
Fiber – 1 gram
Protein – 3 grams

Mashed Potatoes with Gravy
Calories – 130 (without gravy - 100)
Fat – 4.5 grams (without gravy – 3 grams)
Sodium – 550 mg (without gravy – 350 mg)
Carbohydrates – 20 grams (without gravy – 16 grams)
Fiber – 1 gram
Protein – 2 grams

Macaroni and Cheese
Calories – 130
Fat – 4.5 grams
Sodium – 880 mg
Carbohydrates – 20 grams
Fiber – 2 grams
Protein – 6 grams

Corn on the Cob (small)
Calories – 70 (large – 140)
Fat – 5 grams (large – 10 grams)
Sodium – 0 mg (large – 5 mg)
Carbohydrates – 16 grams (large – 33 grams)
Fiber – 2 grams (large – 4 grams)
Protein – 2 grams (large – 5 grams)

Cole Slaw
Calories – 180
Fat – 10 grams
Sodium – 270 mg
Carbohydrates – 22 grams
Fiber – 3 grams
Protein – 1 gram

Biscuit
Calories – 180
Fat – 8 grams
Sodium – 530 mg
Carbohydrates – 23 grams
Fiber – 1 gram
Protein – 4 grams

Sweet Kernel Corn
Calories – 110
Fat – .5 grams
Sodium – 0 mg
Carbohydrates – 23 grams
Fiber – 2 grams
Protein – 4 grams

KFC Mean Greens
Calories – 30
Fat – 0 grams
Sodium – 400 mg
Carbohydrates – 4 grams
Fiber – 2 grams
Protein – 3 grams

Macaroni Salad
Calories – 180
Fat – 9 grams
Sodium – 400 mg
Carbohydrates – 20 grams
Fiber – 1 gram
Protein – 3 grams

Three Bean Salad
Calories – 70
Fat – 0 grams
Sodium – 170 mg
Carbohydrates – 14 grams
Fiber – 3 grams
Protein – 3 grams

KFC Red Beans with Sausage and Rice
Calories – 160
Fat – 2.5 grams
Sodium – 340 mg
Carbohydrates – 26 grams
Fiber – 4 grams
Protein – 24 grams

Cautions to Consider

While it is great that KFC uses oil that is trans fat free, it is important to remember that fried food is still higher in fat than baked, broiled or grilled alternatives.

Wings provide about 70-100 calories, 3-5 grams fat, 150-400 mg sodium, 4-5 grams protein each. The best choices would include – HBBQ Wings (80 cal/5 g fat/170 mg sodium/4 g pro each); Sweet & Spicy Wings (80 cal/5 g fat/150 mg sodium/4 g pro each) and Hot Wings (70 cal/5 g fat/150 mg sodium/4 g pro each). KFC Kentucky Nuggets are another option for a taste of fried chicken (45 cal/3 g fat/135 mg sodium/3 g pro each). Of course, skipping the desserts is a smart strategy whenever you are eating away from home.

Dinner ideas

Original Recipe Chicken Breast without skin or breading with a side of Green Beans and Three Bean Salad
Calories – 240 (with an added biscuit – 420)
Fat – 2 grams (with an added biscuit – 10 grams)
Sodium – 1060 mg (with an added biscuit – 1590 mg)
Carbohydrates – 20 grams (with an added biscuit – 43 grams)
Fiber – 5 grams (with an added biscuit – 6 grams)
Protein – 33 grams (with an added biscuit – 37 grams)

KFC Ultimate Cheese Snacker with Original Recipe Strip with a side of Mean Greens and Seasoned Rice
Calories – 430
Fat – 10 grams
Sodium – 1660 mg
Carbohydrates – 63 grams
Fiber – 5 grams
Protein – 22 grams

2 Original Recipe Strips with a side of Green Beans and Mashed Potatoes and Gravy
Calories – 350
Fat – 14 grams
Sodium – 1590 mg
Carbohydrates – 32 grams
Fiber – 4 grams
Protein – 24 grams

Were you surprised at all the options? What menu items would you put together to make a meal? Did this review turn out to be what you expected?


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Comments

  • KALISTA1
    124
    Its nice to know you can still eat what you like you just have to manage portions. - 4/21/2009   7:10:06 AM
  • 123
    I am surprised by the by the options. I guess it just goes to show that even fried chicken can be an option if eaten in moderation...thanks for the info!! - 4/20/2009   10:32:00 PM
  • TWALKER70
    122
    I love KFC! Thanks for the information. Now I can eat their guilt free. I have a quick meal and still stay on track! - 4/20/2009   10:02:46 AM
  • LINDALEE51
    121
    I'm reallying enjoyng these "Food on the Run" columns. We are on the road a bunch, and it is nice to know if we have to go to a fast food type restaurant what the best choice for us will be. Thanks. LindaLee - 3/16/2009   1:16:26 PM
  • _MAOMAO_
    120
    I used to buy Snackers occasionally, sans the mayo. Aside the salt, ahem, I'm relieved to see the fat and calorie numbers. Not as scary as I thought they might be. - 3/13/2009   10:42:19 PM
  • LILACWOLF
    119
    I thought KFC got rid of roasted chicken? - 3/13/2009   5:25:05 PM
  • BURBUJADI
    118
    I love KFC, I'm always craving it when I pass one KFC, but here in Peru they are always crowded and you have to wait a lot for your order and when I finally eat some delicious KFC chicken after eat it I don't want to see it or taste it for months because it really make me feel bad, my stomach hurts, I even have nausea. One friend that works in the franchise told me if I saw the way they make it I didn't want to see it ever again - 3/13/2009   1:19:22 PM
  • 117
    Thanks for the information. My family likes KFC. I know that I can at least eat a few things there. I like the Chicken breast and of course the biscuts. If I just eat those two things that would not be so bad. Especially if I only do maybe once every few months. - 3/13/2009   12:53:15 PM
  • 116
    This site has done wonders for me. I hate feeling like I can't enjoy a day out with the family and stop for KFC. I feel like a litle of the burden of always turning down a treat with the family has been lifted. My husband's gonna be so happy. - 3/13/2009   1:05:40 AM
  • 115
    Wow. I love the biscuits at KFC. I didn't know one biscuit had so many calories. - 3/12/2009   6:47:30 PM
  • MDUNFORD
    114
    This makes a quick supper much better. I try to avoid eating out but sometimes it's that or eat very late at night so this is a great alternative. And there is one not far from home. - 3/12/2009   3:18:22 PM
  • 113
    With those potions one has to consciously practice eating smaller meals, drinking large amounts of water, and then doing something engaging right afterward so they CANT eat more.

    Im VERY HAPPY to see a CARB count in there too as well as FIBER, thank you soo much. Food with low carb, high fiber and high protein are where my interests are the most focused. As long as there is no trans fat, Im not that concerned about fat intake...unless its really high in saturated. Thank you soo much for the information. I will continue to avoid KFC as it tends to make me want more and promote cravings rather than satisfy my hunger or nutritional needs.
    I wonder if you might also consider weight in grams....so the readers can measure bulk sustanance too? Thank you so much again for the carb and fiber info. - 3/12/2009   1:03:52 PM
  • 112
    I'm disappointed that KFC seems to be so highly recommended, especially with their abysmal animal welfare record. There are many other, healthier, more animal-friendly fast food restaurants to choose from--and with much lower sodium, too. - 3/12/2009   9:44:46 AM
  • 111
    Yeah, I always look ahead for nutritional content before going to places like this. I usually get 3 drumsticks, green beans and 1 biscuit as a meal. You can mix and match a lot of different items. As long as I stay within the calorie limits, it's possible to eat these things from time to time. - 3/11/2009   10:29:28 PM
  • 110
    I love KFC, but have been avoiding it, since I didn't think I could eat anything there. So glad you included them. As to the green beans--I loved their green beans and was crushed when I learned my local KFC no longer carried them. My grandma, who grew up in Arkansas, made them very similarly--yes, salty and peppery, with a smoky bacon flavor. LOVE them. KFC is a chain based in the south, so it made sense that it would be similar. I hate crisp green beans, which is what I usually find at restaurants. Y'all must love those. - 3/11/2009   10:28:29 AM
  • 109
    You really have to use some common sence when approaching food items. I see from the list of ingrediances there are a couple of items I can have, but have you ever ate just one chicken leg and been saticfied? I know like Lays potato chips, I can not eat just one lol so I would tend to stay away and find a subway where its not ladden with salt and you control what goes into your meal...just my thoughts ... - 3/11/2009   10:04:32 AM
  • 108
    Must admit I love all the worst things you can buy there! Having said that, I never realised there were so many options...hmm... - 3/11/2009   7:04:03 AM
  • 107
    Aside from the sodium, you can actually do pretty good with KFC. To help cut back on the salt Iand calories have been getting a side salad and using dressing from home since the local KFC does not seem to have any fat free options.
    - 3/11/2009   2:00:15 AM
  • 106
    I would not eat anything from KFC. - 3/10/2009   11:58:06 PM
  • NCHAJULALL
    105
    now i love KFC even more...thanks for the heads up - 3/10/2009   10:12:24 PM
  • TOYACATER
    104
    I didnt know that there were so many choices @ KFC - 3/10/2009   9:37:46 PM
  • 103
    Wow, I was really surprised at these numbers. We have a KFC really close to work so this will be a nice alternative when I forget my lunch! - 3/10/2009   8:36:26 PM
  • 102
    We love KFC food, so this information is very helpful. I can still eat certain things if I plan accordingly. - 3/10/2009   8:15:40 PM
  • 101
    This food is extremely fatty, salty,, highly processed, and the customer has no choice in the seasonings. They decide how much salt you must order...
    I loved their rottisserie chicken, but they discontinued it.
    When I stopped eating there, my high BP dropped within two weeks, my triglycerides, LDL and HDL went back to almost normal levels!!
    Whomever the guy behind the big desk was, that decided to remove the roasted chicken, ought to be hung by his pinfeathers!!
    Until they bring it back I stay away big time. That is how you get the message across to the business, that you are disatisfied with their decisions. YOU make your own decision by patronizing another establishment!! - 3/10/2009   5:49:35 PM
  • JGRANT4
    100
    thanks for the info. - 3/10/2009   4:00:35 PM
  • SBREWER11
    99
    THANKS FOR THE REVIEW - 3/10/2009   3:39:33 PM
  • 98
    I have not been a big KFC fan, like the others have mentioned its usually way too salty. This menu seems to have more healthy choices but I doubt I will be running off to get anything too soon. Maybe I am just cheap ( or frugal?) but I can make that stuff at home, healthier. - 3/10/2009   3:35:11 PM
  • 97
    I am not a big KFC fan. However, this is great information. Thanks for the blog! I love this series - it's very helpful! - 3/10/2009   2:47:16 PM
  • HOUGHTALENJ
    96
    Too, too salty--the calorie count is only part of the issue with KFC. - 3/10/2009   2:03:05 PM
  • AFROSAXON
    95
    The last time I was at KFC, the food was so salty, it was hard to eat. Lookking at the above nutritional breakdowns for each item, I am appalled to see so much salt in these recipes! KFC needs more reduced sodium items, and I agree with Jewitch that they should bring back roasted/rotisserie items. - 3/10/2009   1:39:06 PM
  • 94
    Does anyone know what the nutrition info is for KFC's vegetarian sandwich? I've been trying to find it online and not having much luck... It's the only thing I can eat there! - 3/10/2009   1:33:57 PM
  • ADEPALMA2
    93
    I would of never thought that KFC was pretty good. I am definetly going to print this out and post on my fridge so when I go to KFC I will be able to order something that won't make my calories and fat intake fly threw the roof. Thank you. - 3/10/2009   1:29:05 PM
  • METTA4
    92
    I'm really surprised that its not as unhealthy as I thought! KFC should be screaming this in their marketing........ - 3/10/2009   1:18:41 PM
  • PENNYANNE2
    91
    I'm very glad I found this series and it coincides with a local news story on sites that have nutritional values of restaurant menus. I need this option as I eat out with friends for book group etc. This can at least help me plan. It also makes me feel better that I don't have to cook all the time. This is just great. - 3/10/2009   1:17:18 PM
  • 90
    I would never have guessed that there were so many good options available at KFC. I'm not sure, though, if I could go into a KFC and not order extra crispy! - 3/10/2009   1:02:43 PM
  • 89
    I kinda stay away from KFC, though I'm glad to learn that you can find something to eat there that won't kill your calorie/fat/sodium count. I happen to LOVE their "mashed potato bowl" and I know that it has to have so much bad calories (1000+) per I can't risk it but "maybe" once a month, if that. - 3/10/2009   12:52:33 PM
  • 88
    I can't believe how much better KFC is than I thought it would be. I would have never thought it would be so much better to go there for a sandwich than most other drive-thrus! - 3/10/2009   12:48:34 PM
  • ARTHURBUNCH
    87
    Thank you for the information. With my lifestyle and limited places to eat I never would hes thought of KFC as a halfway good place to eat. - 3/10/2009   12:02:15 PM
  • 86
    The chicken breast without skin or coating would be great, along with a side of 3-bean salad and green beans. Even so, it is a very rare thing for me to eat anything from KFC. - 3/10/2009   11:24:41 AM
  • DEADHEAD4EVA
    85
    Sadly because I have high blood pressure I still should not go there. What are they doing to the green beans to give them all that salt? Come on why add it? Let the consumer do that and leave food tasting the way it should. Sorry for the rant, it is just the way that I feel. - 3/10/2009   11:18:46 AM
  • 84
    I guess I don't have to avoid fast food restaurants, I just need to learn to make good choices. Thanks for the article and info! - 3/10/2009   11:16:12 AM
  • 83
    Wow, I didn't know that there were so many options at KFC. All this time I have been staying away from there, I guess I can still go and get a little taste of the Colonel. - 3/10/2009   11:00:53 AM
  • BLUEMYBABY
    82
    Thanks for the info on KFC. My parents and sister in nursing home enjoy it sometimes. Not only can I help myself with choices from there but I can help them.

    Thanks for the updates on fast food. I think more people eat out than want to admit because while dieting it too often feels like "cheating." - 3/10/2009   10:44:54 AM
  • GABESMOMMY79
    81
    I was a manager at a KFC. You get 4.6 ounces of mashed potatoes for your 100 calories. You can get sick anywhere that food is not properly prepared or stored, so it isn't just KFC. That's why companies have checklists that they do several times a day. The checklists include taking temps of products intermittently to make sure the food is at a temperature that inhibits bacteria growth. If you get sick from your food then the management isn't making sure these checklists are done properly. Also, KFC uses frozen corn, but the green beans, baked beans, and greens are canned. I hope this information helps! - 3/10/2009   10:13:00 AM
  • STACI713
    80
    This is great. My husband and kids get KFC once every month or two. Now I know I can go and enjoy it with them, without the guilt. Thanks!! - 3/10/2009   10:05:07 AM
  • 79
    Good information. Their chicken is tasty but the sodium content is to high for people with high blood pressure. - 3/10/2009   9:53:59 AM
  • BLUEBERRYHILL
    78
    Bring back ROASTED chicken! - 3/10/2009   9:19:38 AM
  • JINX1994
    77
    The media doesn't always tell the whole story. . . especially when it comes to food animals. Its really easy to raise emotion in the average consumer who doesn't have the whole picture of what goes on to get food from farm to table. I don't have any problem with KFC and their reputation. - 3/10/2009   9:03:31 AM
  • 76
    I just have two words to say to you: Thank you!!!! :) - 3/10/2009   8:55:35 AM
  • 75
    Good info to know----not bad for fast food---and thanks to one who put link for the chicken livers---love them and get them when go south---northern KFC(above VA) don't have the livers - 3/10/2009   8:23:37 AM

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