Zlimmer! Eating Guide: KFC
It’s Finger Lickin’ good and the “F” stands for Fried but can you manage your weight while eating at KFC?
Of course.
Now we realize that it’s easy to simply list the highest calorie items available at a restaurant and then present a few random lower calorie alternatives - Anyone can do that. The real question is this: Can you see yourself eating the lower calorie options instead of your current options? Is this something you can practically transition in to? Let’s try a few different menu items and see if we can get some ideas for eating better at KFC:
Current Lunch: Variety Big Box Meal
The Variety Big Box Meal includes a drumstick, a Crispy Strip, an individual box of Popcorn Chicken, two Homestyle sides, a biscuit and a 32-oz. drink.
Let’s list all the items and their calories individually (we’ve filled out the two sides for you):
- 1 Drumstick - 140 Calories
- 1 Crispy Strip - 140 Calories
- Individual Box of Popcorn Chicken - 380 Calories
- Two Homestyle sides:
- Corn on the Cob (5.5″) - 150 Calories
- Potato Wedges - 240 Calories
- A Biscuit - 190 calories
- 32-oz. drink. - 410 calories
This comes to a total of: 1,650 calories
Let’s say you’re trying to eat 1900 calories per day to lose weight. With this option you’re left with about 250 Calories for every other meal in the day. To start making changes, the first question to ask yourself is this:
Which 1 or 2 items do you like best from these?
These are the ones you really want to eat at KFC. And since you are going to the KFC, we’re going to assume the answer on your behalf: You love the chicken! So the drumstick, crispy strip and box of Chicken Popcorn are must-eat items when you are at KFC. Come to think of it - you love the biscuit bread as well.
Second Question: Which 1 or 2 do you items do you like the least?
Corn on the Cob for one. And you figure you don’t need the extra large sized beverage with your order either.
So we know that you love the chicken and the biscuit but you’re not the biggest fan of the corn and drink is probably too big. You are also pretty indifferent about the Potato Wedges.
Idea: 1 - Get the Snacker, better yet get 2:
Instead of the chicken menu items above, you grab:
Honey BBQ Snacker - 220 Calories and KFC Snacker - 320 Calories. This equals: 540 Calories and you they still contain the delicious KFC chicken.
Instead of Potato Wedges - 240 Calories - You try the Mashed Potatoes - 130 Calories or split the wedges with a friend. Finally, add the biscuit to your menu.
2 Burgers (540 Calories) + Potato Wedges (130 Calories) + Medium Pepsi (180 Calories) + Biscuit (180 Calories):
1030 Calories (620 calories less than the original).
Idea 2: Go For A Bigger Box Of Chicken:
The Variety Big Box Meal comes with the individual size box of chicken (380 calories). Go for the large size at 560 Calories. Add a Honey BBQ Snacker (220 Calories) + Medium Pepsi (180 calories) and see if you can skip the biscuit. This comes to a total of:
960 Calories (690 Calories saved from the original meal).
Now For the Test:
If you started with the Big Box Meal would Idea 1 or Idea 2 be an easy next phase? Could you transition to Idea 3 from Ideas 1 & 2 as well:
Idea 3:
- KFC® Snacker (320 Calories) + Potato Wedges (240 Calories) + Water for lunch = 560 Calories.
- Tender Roast® Sandwich - 390 Calories - for a snack 3 hours later = 950 for two meals.
Working With The 1900 Calories Target:
- Original: 1900 - 1650 for one meal = 250 Calories for the rest of the day - Nearly impossible to sustain
- With Idea 1: 1900 - 1050 for one meal = 850 Calories for the rest of the day
- With Idea 2: 1900 - 950 for one meal = 960 Calories for the rest of the day
- With both 1 & 2 - the transition is much more practical
- With Idea 3: 950 for two meals leaves (1900 - 950) 950 Calories for the rest of the day. Because you’ve now divided it into two meals, the target becomes much easier to achieve. Have a nice light homemade sandwich a couple of hours before dinner (at about 250 calories) and you still have 700 calories left for breakfast and dinner - Very manageable.
KFC Eating Tips:
- When getting KFC Chicken, whether it’s Breast, Drumstick, Thigh or whatever your favorite is - Stick to the “Original Recipe”. The “Extra Crispy” adds anywhere between 10 - 80 calories to the item.
- If you like the taste, start with Baked Beans (230 Calories). Beans are always a great option because they fill you up really well.
Recommended at KFC:
- KFC® Snacker - 320 Calories
- KFC® Snacker, Buffalo - 260 Calories
- KFC® Snacker, Fish - 270 Calories
- Honey BBQ KFC® Snacker - 220 Calories
- Honey BBQ Sandwich - 300 Calories
- Baked Beans - 230 Calories
- Potato Wedges - 240 Calories
- Corn on the Cob (3″) - 70 Calories
- Corn on the Cob (5.5″) - 150 Calories
Not Recommended at KFC:
- The Twisters:
- Crispy Twister® - 670 Calories
- Oven Roasted Twister® - 510 Calories
- Chicken Pot Pie (it’s individual sized) - 770 Calories
- Chicken wings - too many calories considering the serving size - not worth it.
Next Step:
Check out the number of calories in KFC Foods and see what you usually eat right now. Are there ways you can decrease the number of calories while still getting your favorite at KFC?
Calories in KFC Foods:
Chicken | Burgers & Sandwiches | Popcorn Chicken | Chicken Strips | Beverages | Individual Side Orders | Breads | Chicken Wings | Pot Pie | Salads | Desserts
KFC Fun Fact:
Colonel Sanders got rejected 1009 times (some report 1012) trying to sell his Chicken Recipe to restaurants before he got to his first “Yes”. What’s more, he started selling the recipe at 65!
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