Food on the Run: KFC

1SHARES

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

  • 74
    Thanks for the info, but no thanks - how quickly we forget the brouhaha about the treatment of KFC chickens.... - 3/10/2009   7:34:44 AM
  • 73
    Thanks for posting this. KFC is one of the places I eat at when I am down and feel for slaty foods. - 3/10/2009   7:22:16 AM
  • 72
    For those wanting info on KFC's chicken livers, I found the nutritional info on calorieking.com
    link> http://www.calorieking.com/foods/ca
    lories-in-menu-items-kfc-livers_f-Y
    2lkPTI3MCZiaWQ9NTE1JmZpZD0xNjQ1NzYm
    cGFyPQ.html
    /link> - 3/10/2009   6:33:48 AM
  • LMCORBIN
    71
    No mention here of the chicken livers. - 3/10/2009   6:16:49 AM
  • 70
    Worked at KFC~ seen what is there wont eat there.. Besides I dont like fast food ! - 3/10/2009   5:44:37 AM
  • 69
    Thank you for doing KFC! I don't go there much but occasionally I do get to go and it is nice to see there are some options for my healthy lifestyle! - 3/10/2009   5:05:05 AM
  • DPROVONCHA
    68
    I normally don't eat fast food. The exception is KFC. I go about once every two months.

    There is only one reason to go to KFC. Original receipe chicken breasts. OMG

    - 3/10/2009   4:23:30 AM
  • 67
    I find KFC to be gross not that I eat any fast food. My last memory of KFC which is many many years ago was getting sick and not leaving the bathroom for days.
    There are so many snacks on the run that you can take from home and not worry about getting sick. - 3/10/2009   3:50:11 AM
  • 66
    This is a place that I keep on my do not go near at any cost list. I love biscuits with honey (by the way it isn't really honey anymore, they added sugar to it), and to go there is just to ask me to order them. I don't see many good options for me, as if the calories are low, so it the nutrition and the sodium is high. The only good place for KFC is at the summer picnic on the run when you are going to be doing so much running after kids, flying kites, playing fresbie and swimming that you'll just straight burn off all the extra. - 3/10/2009   3:10:26 AM
  • 65
    I really enjoy your blogs. It's helpful to have this information. Thanks! - 3/10/2009   3:02:55 AM
  • 64
    Thanks for the article. My kids just love KFC and I also indulge in the tenders now and again. Glad to know that I can eat something from there without feeling guilty about the calories. Great! - 3/10/2009   2:41:44 AM
  • 63
    I saw few, if any, options for those of us with high blood pressure. I won't pay their price for a salad without dressing of any kind

    KFC is what I call "throw caution to the wind and pig out" food. Even the Toasted Wrap, at 660 mg of salt, can't be considered a good choice. Unless they use canned corn that has no added sodium, then it also would have a good amount of sodium. An 11oz can of Green Giant Niblets has 230mg of sodium per 1/3 cup. - 3/10/2009   1:00:29 AM
  • GOAL142
    62
    YUCK. I can't stand KFC. About 4 years ago I researched the origin of their chicken and was not happy to see the torture the birds go through. And no I'm not from PETA. We have a farm and humanely raise and butcher. Plus, I have yet to be in a clean KFC.... - 3/10/2009   12:45:09 AM
  • NURSE19861
    61
    Wow, I am really surprised at this info. I didn't think KFC was even in my options right now. Now that I know this info, I will try it on occasion. - 3/9/2009   11:49:32 PM
  • 60
    There are few places I like to eat that can't be included in a healthy diet, as long as you are willing to be creative. It's a balancing act between please the taste buds and managing intake. One of the things I like to do with really fatty foods, particularly chicken strips, and onion rings, is add them to a salad. They last longer and I get a veggie in the meal as well. - 3/9/2009   11:48:38 PM
  • 59
    Fast food is never my kind of thing but it's good to know what they have to offer. - 3/9/2009   11:19:59 PM
  • 58

    Surprise!!Surprise!! - 3/9/2009   11:12:36 PM
  • GARYSGIRL5
    57
    I eat every wednesday night at KFC, I buy the chicken liver dinner for about $2.50, I do get the 2 side of potatoes without gravy. Does anybody know the calories for this? I aonly do it because my iron stays low, I can tell the next day after I eat the dinner, boy do I get in a cleaning mood.
    I was talking to my friend, she used to work at KFC she did not know that they have salads? She did not even know what the house salad is? All the information was very healthfull since I don't eat beef but 1 time a month. - 3/9/2009   11:10:00 PM
  • 56
    Hi, When I am craving KFC, I order the kids meal with 2 crispy strips, mashed potatoes and gravy and green beans with a diet pepsi. It also comes with cinnamon teddy grams which I give to my son. It satisfies me and costs less than $4.00. It has 14 grams of fat and 350 calories. I don't feel like I have abandoned my healthy eating or feel deprived. - 3/9/2009   11:09:54 PM
  • 55
    are these totals all posted in Spark "food list"? - 3/9/2009   10:57:40 PM
  • TOPJIMMY1
    54
    Wow, can't believe how much I can eat there! - 3/9/2009   10:31:16 PM
  • WEARETHEMISFITS
    53
    I'm a little surprised that the vegan chicken didn't make the list. Also, it would be nice if you listed the size if the serving (in weight or volume) so we can see whether it's worth the indulgence. I mean, how much mashed potatoes do I get for those 100 calories? - 3/9/2009   9:15:02 PM
  • 52
    Great information - 3/9/2009   9:09:26 PM
  • SHERI1969
    51
    I was very surprised to see as many choices as there was. I'll have to consider that as an alternative treat now. - 3/9/2009   8:44:44 PM
  • 50
    I love the reviews of the different places. Now I know what to get where ever I may end up. Thanks Spark People. - 3/9/2009   8:04:17 PM
  • 49
    I'm really glad I read the article,my honey likes to eat there once in a while and now I know there are options for me too :) - 3/9/2009   8:02:47 PM
  • 48
    I wish KFC would sell roasted chicken again. - 3/9/2009   7:41:22 PM
  • 47
    Sounds interesting, but I am stuck on my favorite place, SUBWAY and Sweet Tomatoes! - 3/9/2009   7:34:48 PM
  • 46
    I have not been able to eat KFC for the past 12 years. I had a bad experience there when my son was a few months old and to this day I still remember it and can't stand to eat there. - 3/9/2009   7:11:43 PM
  • 45
    I have avoided KFC - never knew they had so many options.

    I will give it a try soon. - 3/9/2009   6:57:31 PM
  • 44
    Wow definitely surprised by the options! Makes me want to go right now :) - 3/9/2009   6:35:48 PM
  • 43
    KFC closed in my town, but when it was here, I would get the Tender Roast Sandwich with no sauce (I put my own on at home) and mashed potatoes. It was filling and kept me in my calorie range. I miss having KFC here! - 3/9/2009   6:31:44 PM
  • 42
    Nice to know of the options might give a try when h wants some fried chicken. - 3/9/2009   6:28:03 PM
  • 41
    I really appreciate this series about food on the run. It is nice to know there are lots of options out there. KFC brings back lots of memories of my mom taking us there for a treat when we were kids:) I rarely go there due to thinking that there were just no low calorie meals....I was wrong. Thanks. - 3/9/2009   5:22:19 PM
  • CHEFBLUEROSE
    40
    Love the information. My DH likes to go there and now I can too. - 3/9/2009   5:08:33 PM
  • 39
    I am really amazed that they have anything under 250 calories, much less all those choices ! I still think I'll save my take-out calories for Fresh Choice ! - 3/9/2009   4:33:51 PM
  • NELLGWYN
    38
    I worked at KFC in the UK for 5 years & left at the beginning of 1991 when I had my 3rd child. For some reason, I've never been in one since, & don't miss it.

    I don't know if all those things would be available here - I know there were different things 20 years ago to what you get on your side of the pond.

    It's a moot point really, because my nearest one is in Aberdeen, which is 45 miles away but it's useful to know that there are healthier options should I decide to go.

    - 3/9/2009   4:08:57 PM
  • 37
    Mostly all high in sodium. Too bad you aren't screening for sodium as well as fat!
    The Roasted Chicken Caesar Salad might be a possibility, but I would have to eat it without their dressing. :[ - 3/9/2009   4:00:57 PM
  • 36
    I've never been to a KFC despite them being everywhere, & I don't think I will start. - 3/9/2009   3:16:34 PM
  • BUDBABE10
    35
    Have never been much of a KFC fan, but at least I know there are some good choices should I get the "itch" to go there. :) Thanx for the info! - 3/9/2009   2:58:19 PM
  • 34
    Great to see that there are viable options at KFC - now all that remains is for them to open a restaurant in my area. It's been almost five years since I last had a bisquit... - 3/9/2009   2:07:27 PM
  • 33
    A few months ago, I had the Honey BBQ sandwich, which was shredded chicken. I'll never order it again though, mine had a broken piece of chicken bone in it about an inch long. I might try some other things there, but I'm staying away from anything that contains shredded chicken. - 3/9/2009   2:06:26 PM
  • 32
    Very informative article. Now I'll know how to pick and choose should I go there. Thanks!! - 3/9/2009   1:51:42 PM
  • 31
    Mmmm, thanks for posting this about KFC. I used to love going there but had avoided it for the past few years assuming it would be calorie h***. I love buffalo strips and didn't know about snackers--and there's a lot of protein in it too. Thanks again! - 3/9/2009   1:50:47 PM
  • 30
    WOW! thak you for the information. - 3/9/2009   1:45:11 PM
  • 29
    This caught my attention. I stay away from all fast food becuase I didn't kniow there was a way around the high calories. This will help me think about options when dining out at restaurants, not just fast food. Thanks! - 3/9/2009   1:37:22 PM
  • TOSPECIAL4U2
    28
    Wow... I never knew!!! - 3/9/2009   12:49:50 PM
  • 27
    I like the chicken snacker with grilled chicken. It's nice to know that there are a lot of other options. I can have a honey BBQ snacker or any number of things without doing damage to my daily calories. - 3/9/2009   12:37:43 PM
  • 26
    Now and then we will eat at KFC. I always get the chicken breast and then "skin" it. I get the green beans and coleslaw. I do not eat the biscuit. I feel like I can do this once in a while. - 3/9/2009   12:28:58 PM
  • NO-41_RAZZYS_PL
    25
    Oh, I have been WAITING (it seems like such a long time, LOL!) for you to get to KFC! I LOVE KFC!! I don't eat there often- well... like practically NEVER, since I figured it would not be very healthy, but NOW I can see that (YIPPY!) I can go to KFC!! WooHoo!! THANK YOU, THANK YOU, THANK YOU!! heehee!! - 3/9/2009   12:25:39 PM

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