How many calories are in KFC chicken without skin?

Removing the skin from KFC's fried chicken can significantly reduce its fat and calorie content. However, the exact number of calories in KFC chicken without skin depends heavily on the specific cut of chicken and the cooking method, as different pieces and preparation styles have varying nutritional profiles.

Quick Summary

A guide to the caloric and nutritional information for various cuts of KFC chicken after the skin and breading have been removed. It examines the nutritional value of different pieces, contrasts fried versus grilled options, and offers strategies for making healthier choices at the popular fast-food restaurant.

Key Points

• Significant calorie reduction: Removing the skin and breading from a KFC Original Recipe breast can reduce its calorie count from around 390 to approximately 226.

• Higher protein ratio: Without the fatty skin and breading, the protein-to-calorie ratio is much more favorable, making it a better choice for muscle and satiety.

• Grilled is the healthiest option: KFC's Kentucky Grilled Chicken is the lowest-calorie choice, as it's not deep-fried and has no breading.

• White meat is leaner: Opting for a chicken breast over a thigh or drumstick further reduces calories and fat, even after removing the skin.

• Sodium is also reduced: A large portion of the sodium and saturated fat is removed along with the breading and skin.

• Flavor remains: The core flavor of KFC's secret recipe is infused into the chicken meat, so it still tastes good without the skin.

Calorie Breakdown of KFC Chicken Without Skin

Removing the skin and breading from a piece of KFC fried chicken drastically cuts the fat and calorie intake. The meat itself remains a lean, protein-rich source, but the cooking method and portion size still influence the final numbers. Here's a breakdown by piece based on USDA data:

• Original Recipe Breast (meat only): Approximately 226 calories for a 152-gram breast, with around 41 grams of protein and minimal carbs.
• Original Recipe Thigh (meat only): A 86-gram thigh contains about 151 calories, with 20 grams of protein and a higher fat content than the breast.
• Original Recipe Drumstick (meat only): A 57-gram drumstick has around 100 calories, offering 15 grams of protein and less fat than a thigh.
• Grilled Chicken Breast (with skin): A bone-in grilled breast has about 210 calories, 7g fat, and 38g protein. It's naturally lower in fat and carbs compared to fried options, making it a healthy alternative even with the skin.

Removing the crispy skin is the most effective way to reduce calories from any fried KFC piece. When considering the nutritional profile, the skin and breading hold most of the fat, carbs, and calories. Extra-crispy varieties have a greater calorie reduction due to thicker breading.

Comparison: Fried vs. Grilled KFC Chicken

For the lowest-calorie option, Kentucky Grilled Chicken is the winner. The grilling method avoids deep frying for a healthier profile.

Nutritional Aspect	Original Recipe Fried (with skin)	Original Recipe Fried (meat only)	Kentucky Grilled (with skin)
Calories (Breast)	390	226	210
Total Fat (Breast)	21 g	~7 g	7 g
Carbohydrates (Breast)	11 g	0 g	0 g
Protein (Breast)	39 g	41 g	38 g

Making Smarter Choices at KFC

Removing the skin is a simple strategy for a healthier meal. Consider these tips:

1. Choose White Meat: A breast is leaner than dark meat.
2. Order Fresh: Requesting fresh chicken can mean less excess oil.
3. Choose Better Sides: Opt for healthier sides like green beans or corn on the cob instead of fries or mac and cheese.
4. Consider Grilled First: Grilled chicken is a healthier choice due to the cooking method.

Conclusion

Removing the skin from KFC chicken significantly reduces its calories. By removing the fried breading, a large portion of fat, carbs, and calories are eliminated, leaving a lean, protein-packed piece. While grilled chicken is the healthiest choice, removing the skin from fried chicken is a good compromise. This helps consumers make a better nutritional decision while still enjoying the taste.

Key takeaways

• Calorie savings are significant: A breast can drop from ~390 to ~226 calories by removing skin and breading.

Frequently Asked Questions

Is it okay to eat KFC chicken if I remove the skin?

Yes, it is a healthier option than eating it with the skin. By removing the breading and skin, you dramatically reduce the calorie, fat, and sodium content, leaving mostly lean chicken protein.

How many calories are in an Original Recipe KFC breast without the skin?

A standard-sized Original Recipe chicken breast, with the skin and breading removed, contains approximately 226 calories.

Is the grilled chicken at KFC always healthier than the fried chicken?

Yes, the grilled chicken is always the healthier option because it is not deep-fried, resulting in significantly fewer calories and less fat compared to any fried piece.

Does taking off the skin remove all the fat from KFC chicken?

No, some fat is absorbed into the meat during the frying process. However, removing the skin and breading eliminates the majority of the added fat.

How much protein is in a skinless KFC chicken breast?

A skinless, Original Recipe chicken breast from KFC contains approximately 41 grams of protein, making it a high-protein option.

Can I still enjoy the flavor of the chicken without the skin?

Yes, the core flavor of KFC's secret recipe is infused into the chicken meat itself, so you will still get the characteristic taste, though it will be less intense without the seasoning on the crispy breading.

Are KFC sides like mashed potatoes and gravy healthier than the chicken with skin?

A single side of mashed potatoes without gravy is a healthier choice than the chicken with skin. However, adding gravy increases the calorie and sodium count. Healthy side options include corn on the cob or green beans.