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Healthiest Foods At KFC And The Worst

KFC Nutrition: What are your healthiest sources of calories?

On today’s episode of Live Lean TV, I’m sharing the healthiest foods at KFC and the worst high calorie options.

Note: the video from this post was filmed back in 2012, however I’ve attempted to update the information based on updates KFC has made to their menu.


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Let’s continue moving down the fast food restaurant highway and find you the healthiest foods to eat, when you have to eat on the go.

That’s right, welcome to the fast food edition of Food Wars.

If you’ve missed any of the past episodes, you can catch up by clicking on any of the links below:

Today we’re adding another fast food restaurant to the list.

I’m analyzing the healthiest menu options and the worst belly busting menu options at KFC, also known as Kentucky Fried Chicken. 

KFC Nutrition - Calories in KFC Food - Healthy Options

I won’t lie, this one was tough.

So lets get right into it and check out the healthiest foods at KFC.

Healthiest foods at KFC

Here are the best of the best healthy food options that KFC has to offer.

Kentucky grilled chicken breast, house salad, and green beans

If you’re looking for the healthiest foods at KFC, order the:

  • Kentucky grilled chicken breast
  • house salad
  • light Italian dressing (if you need it)
  • side of green beans
  • oatmeal cookie (if you want dessert)

I’m not sure why, but KFC doesn’t offer a grilled chicken salad.

They do have a house salad, however it doesn’t sound like much of a salad as the only ingredients are lettuce and tomato.

How to make a grilled chicken salad at KFC

  1. Buy one Kentucky grilled chicken breast.
  2. Break it up into bite sized pieces.
  3. Add it to the house salad.
  4. Eat the green beans on the side.

So chicken, salad, and green beans sounds like a pretty decent meal right?

Well once again, to be a truly healthy meal, you need to also look at the ingredients that make up the foods.

Is KFC chicken healthy?

I have to let you know up front, there are a lot of preservatives and other ingredients in the chicken that you should not eat every day, including:

  • soy
  • MSG

The green beans also have MSG.

What is the healthiest KFC salad dressing?

KFC doesn’t really offer a healthy salad dressing.

If you need salad dressing, the healthiest KFC salad dressing would be the Marzetti Light Italian dressing.

However, this salad dressing is full of preservatives and chemicals.

If you don’t need salad dressing, don’t add it.

What is the healthiest KFC beverage?

To drink, go with the 12 oz unsweetened iced tea.

What is the healthiest KFC dessert?

If you need a dessert, stick with the oatmeal raisin cookie.

Here is your order for the healthiest meal at KFC:

  • Kentucky grilled chicken breast
  • house salad
  • light Italian dressing (if you need it)
  • side of green beans
  • oatmeal cookie (if you want dessert)

2019 nutrition facts for this meal: 

  • Calories: 410
  • Protein: 42g (41% of calories)
  • Carbohydrates: 31g (30% of calories)
    • Fiber: 5g
    • Sugar: 17g
  • Fat: 14g (31% of calories)
  • Sodium: 1,580mg

If you look at the macronutrient breakdown of this meal, it’s pretty good.

But once again, I’m not excited about the ingredients that are added to these foods.

Worst foods at KFC

Let’s move on to the bad stuff, because I have to admit, there are a lot of bad food items on the KFC menu.

If you want to eat the unhealthiest foods at KFC, order the:

  • KFC Famous Bowl
  • side of potato wedges
  • Finger Lickin’ Good dipping sauce
  • 30oz Code Red Mountain Dew
  • for dessert, the mini chocolate chip cake

Oh, and lets not forget about the beverage, a 30oz Code Red Mountain Dew.

And don’t be fooled if you think the Tropicana Twister Orange drink is any healthier. 

Just like all the other sodas, it’s loaded with sugar.

Here is your order for the worst meal at KFC:

  • KFC Famous Bowl
  • side of potato wedges
  • Finger Lickin’ Good dipping sauce
  • 30oz Code Red Mountain Dew
  • for dessert, the mini chocolate chip cake

2019 nutrition facts for this meal: 

  • Calories: 1,850
  • Protein: 34g (7% of calories)
  • Carbohydrates: 282g (61% of calories)
    • Fiber: 10g
    • Sugar: 158g
  • Fat: 70g (34% of calories)
  • Sodium: 3,560mg

Based on the macronutrient breakdown of this meal, it’s way out of whack.

Plus, the 3,560mg of sodium is more than you need in an entire day.

So there you have it

These were the healthiest and worst foods on the KFC menu analyzed.

If you’re looking for the healthiest foods on the KFC menu, stick with the  grilled chicken breast, side salad, and green beans.

And stay away from the absolutely crazy 1,850 calorie meal.


Are the KFC chicken sandwiches healthy?

If you’re thinking the KFC sandwiches are any healthier, they’re not.

The buns are made with soybean oil and high fructose corn syrup.

These are the types of unhealthy ingredients that are going to increase fat all over your body, especially belly fat.

This will ultimately take you further away from Living Lean.

One other thing about KFC.

KFC nutrition facts and ingredients:

You have to give KFC a thumbs up for being transparent about sharing the ingredients in the food.

Plus, KFC doesn’t have trans fats in any of their foods, so that is a good thing.

Here is the KFC Nutrition Guide and they also have an easy to use nutrition calculator on their website.

So that’s it.

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I’ll see you again tomorrow with another another #LLTV Q&A session.

Did you win a copy of Awaken The Abs Within?

Awaken The Abs Within

The winner of today’s copy of my Awaken The Abs Within digital program is: fionasbella1.

If that is your YouTube username, leave a comment on the YouTube video so I can confirm that you saw it.

I’ll then set you up with a digital copy of Awaken The Abs Within.

Questions For You:

  • What are your go-to fast food restaurants when you’re traveling?
  • Do you have a favorite healthier fast food option? 

Be sure to share your answers in the comment section below.

Live Lean 20: 20 recipes x 20 minutes x 20 ingredients

Get my Live Lean 20 Cookbook here.

Live Lean 20 Diet

If you’re looking for workouts that quickly burn fat, check out more of my 4 minute Tabata Workouts here.

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  19. The lists of items are quite heavily weighted to US food types although some restaurant options such as McDonalds are also available in different variations such
    as Australian or British.

  20. Great video! I don’t think I’ve ever eaten at a KFC actually but it seems like it might be pretty scary to navigate the menu! I think it’s terrible when companies add so many funky ingredients to things that don’t need to have for example soybean in bread?! Just doesn’t seem necessary to me!

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