Eating Healthier at Fast Food and Chain Restaurants
Baja Fresh
Boston Market
Burger King
Chick-fil-A
Chopt
Cosi
El Pollo Loco
Hardee's
Jack in the Box
Kentucky Fried Chicken
La Madeleine
Maggiano's Little Italy
McDonald's
Noodles & Company
Olive Garden
Panda Express
Panera Bread
Popeyes
Ruby Tuesday
SouperSalad
Souplantation
Subway
Sweetgreen
Taco Bell
Wendy's
The Health of It All
Eating Healthy at Fast Food Restaurants: Kentucky Fried Chicken
I 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 |
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