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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
Ruby Tuesday
Souper Salad
Souplantation
Subway
Taco Bell
Wendy's

 
 

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 0 450 0
Original Recipe - Breast without skin or breading 130 2 0 520 0
Original Recipe - Drumstick 120 7 0 380 0
Extra Crispy - Whole Wing 210 15 0 490 0
Extra Crispy - Drumstick 160 10 0 390 0
Spicy Crispy - Whole Wing 160 12 0 410 0
Spicy Crispy - Drumstick 160 10 0 390 0
Kentucky Grilled Chicken - Whole Wing 80 4.5 0 250 0
Kentucky Grilled Chicken - Drumstick 90 4 0 290 0
Kentucky Grilled Chicken - Thigh 170 10 0 530 0
Strips & Filets
Extra Crispy Tenders (1) - Kids 130 7 0 310 1
KFC Original Recipe Filet 200 9 0 540 0
Wings
HBBQ Wings (1) 80 4 0 270 0
Hot Wings (1) 70 4 0 160 0
Fiery Buffalo Hot Wings (1) 70 4 0 290 0
Popcorn Chicken & Bites
Original Recipe Bites (4) - Kids 130 6 0 440 1
Sandwiches
Chicken Littles without Sauce 210 8 0 510 2
Salads
Caesar Side Salad without Dressing & Croutons 40 2 0 90 1
House Side Salad without Dressing 15 0 0 10 1
Hidden Valley Original Ranch Fat Free Dressing (1) 35 0 0 410 0
Marzetti Light Italian Dressing (1) 15 0.5 0 510 0
Sides (Individual)
Green Beans 25 0 0 260 2
Mashed Potatoes with Gravy 120 4 0 530 1
Mashed Potatoes without Gravy 90 3 0 320 1
Corn on the Cob (3") 70 0.5 0 0 2
Potato Salad 210 11 0 560 3
Cole Slaw 170 10 0 170 3
Sweet Kernel Corn 100 0.5 0 0 2
Macaroni Salad 190 10 0 430 1
KFC Cornbread Muffin 210 9 0 240 0
Other
Sargento Light String Cheese 50 2.5 0 160 0
KFC Gizzards 190 11 0 500 0
KFC Livers 150 8 0 480 0

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