Your Guide to Making Healthy Choices at KFC
Navigating a fast-food menu while trying to maintain a healthy diet can be challenging, but it is not impossible. When it comes to KFC, many of the side dishes are surprisingly lower in calories and fat than the signature fried chicken, making them crucial components for a balanced meal. The key is knowing which ones to pick and what to avoid to keep your nutritional goals on track.
The Healthiest KFC Side Dishes
Among KFC's offerings, certain sides stand out as clear winners for those monitoring their health. These choices are typically vegetable-based or starchy sides without heavy additions like gravy.
Top contenders for the healthiest sides include:
- Green Beans: The undisputed champion of healthy KFC sides, an individual serving of green beans contains very few calories and is completely fat-free. They are a great way to add some fiber and nutrients to your meal without the guilt.
- Sweet Kernel Corn / Corn on the Cob: Depending on the location, KFC offers either sweet kernel corn or corn on the cob, both of which are excellent, low-calorie vegetable choices. A side of sweet kernel corn adds around 70 calories, making it a flavorful and light option.
- House Side Salad: For the absolute lowest calorie count, a house side salad without dressing is a prime choice. By bringing your own light vinaigrette, you can add flavor while keeping calories and sodium in check. The salad provides a boost of fresh vegetables and fiber.
- Mashed Potatoes (no gravy): While the mashed potatoes and gravy are a classic, skipping the gravy significantly reduces the fat and sodium content. An individual side of plain mashed potatoes is a moderately low-calorie option that satisfies the craving for a starchy side without overdoing it.
Nutritional Comparison of Popular KFC Sides
To help you visualize the difference in nutritional content, here is a comparison table for individual-sized servings of some popular KFC sides. All data is based on nutritional information provided by or aggregated from various sources.
| Side Dish | Calories | Total Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Green Beans | ~25 | 0 | 0 | ~300 |
| Sweet Kernel Corn | ~70 | 0 | 0 | ~25 |
| House Side Salad (no dressing) | ~15 | 0 | 0 | ~20 |
| Mashed Potatoes (no gravy) | ~110 | 1 | 0 | ~460 |
| Coleslaw | ~170 | ~7 | ~1 | ~140 |
| Macaroni & Cheese | ~140 | ~6 | ~3 | ~500 |
| Secret Recipe Fries | ~320 | ~15 | ~2 | ~1100 |
Note: Nutritional information can vary by location and time. Always check the official KFC nutritional guide for the most accurate and up-to-date information.
Sides to Consider Limiting
Not all sides are created equal. Some popular choices can quickly add significant calories, fat, and sodium to your meal, turning a relatively light main into a heavy one. These include:
- Secret Recipe Fries: With a high calorie, fat, and sodium count, this side is best enjoyed in moderation or avoided if you are watching your intake.
- Coleslaw: Although it contains some fiber, the creamy dressing makes it a higher-calorie, higher-fat option than the vegetable sides. A small portion is acceptable, but a large can add hundreds of unnecessary calories.
- Macaroni & Cheese: This comfort food side is surprisingly high in fat and sodium for its portion size, making it a side to indulge in sparingly.
- Biscuits and Gravy: While delicious, this combination is a high-calorie, high-fat choice that should be limited on a healthier eating plan. The added gravy contributes significantly to the overall fat and sodium.
Beyond the Sides: Overall Healthy KFC Strategy
Making a healthier choice isn't just about the sides; it's about the entire meal. By combining smart side choices with a lighter main, you can enjoy KFC while sticking to your diet.
- Choose Grilled Chicken: Opting for Kentucky Grilled Chicken instead of fried chicken can save you a significant number of calories, fat grams, and sodium. A grilled chicken breast is one of the best choices on the menu.
- Order from the Kids' Menu: As recommended by MyFitnessPal, ordering from the kids' menu is a great way to control portion sizes. Smaller versions of sides and entrees mean fewer calories.
- Use Sauces Sparingly: Many sauces and dips add extra calories and sodium. Choose carefully or use a minimal amount.
- Drink Water: Opt for water or unsweetened iced tea instead of soda to avoid unnecessary sugar and calories.
Conclusion
While KFC is famous for its fried chicken, making healthier dietary choices is still possible with a little knowledge. By selecting low-calorie, vegetable-based sides like green beans, corn on the cob, or a side salad and pairing them with grilled chicken, you can enjoy a lighter meal. Awareness of the nutritional differences between sides is the most important tool for making informed decisions. Focusing on portion control and limiting higher-fat options will help you stay on track with your health goals without having to skip your KFC craving entirely.
