Eating Healthier at Fast Food Restaurants

Baja Fresh
Boston Market
Burger King
Chick-fil-A
Cosi
Hardee's
Jack in the Box
Kentucky Fried Chicken
McDonald's
Noodles & Company
Olive Garden
Panera Bread
Popeye's
Potbelly Sandwich Works
Ruby Tuesday
Subway
Taco Bell
Wendy's

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The Health of It All....

Eating Healthy at Fast Food Restaurants: Kentucky Fried Chicken

KFCI have created this list of selected items for you to use when you must eat out. The items listed fall generally under 400 calories or so and under 15 grams of fat, so if you are going to be stuck eating at such restaurants, this is a fairly good guideline. I've also included a printable version so that you can print it out and take it with you for reference.

Kentucky Fried Chicken

Item Calories Fat (g) Trans Fat (g) Sodium (mg) Fiber (g)
Chicken
Original Recipe - Whole Wing 140 8 0 390 0
Original Recipe - Breast without skin or breading 150 2.5 0 430 0
Original Recipe - Drumstick 120 7 0 340 0
Extra Crispy - Whole Wing 190 13 0 410 0
Extra Crispy - Drumstick 150 10 0 360 0
Spicy Crispy - Whole Wing 170 12 0 470 0
Spicy Crispy - Drumstick 160 10 0 440 0
Grilled Chicken - Whole Wing 80 4.5 0 230 0
Grilled Chicken - Breast 190 6 0 550 0
Grilled Chicken - Drumstick 70 3.5 0 250 0
Grilled Chicken - Thigh 150 9 0 350 0
Strips & Filets
Crispy Strips (2) 250 15 0 480 1
KFC Grilled Filet 130 2 0 390 0
KFC Original Recipe Filet 170 7 0 360 1
Wings
HBBQ Wings (1) 80 5 0 170 1
Hot Wings (1) 70 5 0 150 0
Fiery Grilled Wings (1) 70 4 2 0 0
Sandwiches & Wraps
KFC Snacker with Crispy Strip 300 14 0 460 2
KFC Snacker with Crispy Strip without sauce 250 9 0 410 2
KFC Snacker with Crispy Strip, Buffalo 260 9 0 580 2
Toasted Wrap with Grilled filet without Sauce 240 8 0 600 1
Grilled Filet Sandwich without Sauce 280 3.5 0 600 0
Salads
Grolled Chicken Caesar Salad without Dressing & Croutons 200 6 0 570 2
Caesar Side Salad without Dressing & Croutons 35 2 0 90 1
House Side Salad without Dressing 15 0 0 10 1
Hidden Valley The Original Ranch Fat Free Dressing (1) 35 0 0 410 0
Sides (Individual)
Green Beans 20 0 0 290 1
Mashed Potatoes without Gravy 90 3 0 320 1
Corn on the Cob (3") 70 0.5 0 0 2
Corn on the Cob (5.5") 140 1 0 5 4
Cole Slaw 180 11 0 160 2
Sweet Kernel Corn 110 3.8 0 0 2
Three Bean Salad 70 0 0 170 3
KFC Red Beans with Sausage and Rice 160 2.5 0 340 4

Download this list in PDF format. Don't have Adobe® Acrobat Reader®? Download it now.