Healthiest Foods At KFC And The Worst (HEALTHY FAST FOOD SWAPS AT KFC)

Healthiest Foods At KFC And The Worst (HEALTHY FAST FOOD SWAPS AT KFC)

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 was filmed back in 2012, however I’ve attempted to update the nutrition information based on updates KFC has made to their menu. You can check out the update on the blog:
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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. Today, I’m analyzing the healthiest menu options and the worst belly busting menu options at KFC, also known as Kentucky Fried Chicken. So lets get right into it and check out the healthiest foods at KFC.

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.

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 and 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.

What is the healthiest KFC beverage?
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.

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:
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
– 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.

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.

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

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.


Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition shows every week!

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