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High Protein Foods at Kentucky Fried Chicken

Updated on June 12, 2014
Kentucky Fried Chicken offers many high protein entrees, sides, and beverages on its menu.
Kentucky Fried Chicken offers many high protein entrees, sides, and beverages on its menu. | Source

High Protein Entrees at Kentucky Fried Chicken

When it comes to entrees, Kentucky Fried Chicken offers a lot of options that are high in protein. Given the fact that KFC serves mainly chicken, it should be no surprise there are many options high in protein. The list below contains entrees that are 500 calories or less and contain at least 15 grams of protein. Here are some things to keep in mind when you are looking for protein on the Kentucky Fried Chicken menu.

  • Go for chicken. There is no problem finding chicken at KFC. When you're ordering chicken, try to order grilled chicken, if possible. You can also order chicken strips for protein without the added calories of a bun. Pieces of chicken with white meat such as breasts tend to have a higher ratio of protein per calorie than dark meat.
  • Avoid sauces. Dipping sauces and other condiments like ranch and mayo can add calories while adding little protein to your meal. Avoid these sauces to save on calories.
  • Omit dressing, or use your own. The salads listed below do not include dressing, since dressing tends to add a lot of calories with little or no protein or other nutrients. If you absolutely must have dressing on your salad, you can try bringing your own light or healthy options to save on calories.

High Protein Entrees at Kentucky Fried Chicken

Entree
Calories
Protein (in grams)
Protein per Calorie
Kentucky Grilled Chicken - Breast
220
40
0.1818
Kentucky Grilled Chicken - Wing and Drumstick
170
23
0.1353
Original Recipe Chicken - Breast
320
36
0.1125
Original Recipe Bites (10)
330
37
0.1121
Kentucky Grilled Chicken - Thigh
170
19
0.1118
Original Recipe Bites (6)
200
22
0.1100
Extra Crispy Tenders (2)
250
22
0.880
Crispy Chicken Caesar Salad without Dressing & Croutons
330
29
0.0879
Extra Crispy Tenders (3)
380
33
0.0868
Original Recipe Chicken - Wing and Drumstick
260
22
0.0846
Crispy Chicken BLT Salad with Fat Free Ranch Dressing (No Croutons)
385
31
0.0805
Extra Crispy Boneless (White Meat)
280
22
0.0786
Hot Shot Bites (10)
480
37
0.0771
Hot Shot Bites (6)
290
22
0.0759
Honey BBQ Sandwich
320
24
0.0750
Extra Crispy Chicken - Breast
490
35
0.0714
Extra Crispy Chicken - Wing and Drumstick
370
25
0.0676
Spicy Crispy Chicken - Wing and Drumstick
310
20
0.0645
Original Recipe Chicken - Thigh
290
18
0.0621
Extra Crispy Boneless (Dark Meat)
350
21
0.0600
Hot Wings (6)
420
24
0.0571
Fiery Buffalo Hot Wings (6)
420
24
0.0571
Crispy Twister Sandwich (without Sauce)
490
28
0.0571
Snack-Size Bowl
280
16
0.0571
Colonel's Original Sandwich
450
25
0.0556
Honey BBQ Wings (6)
480
24
0.0500
Grilled Thigh Value Box
460
23
0.0500

High Protein Sides at Kentucky Fried Chicken

There are a few sides at Kentucky Fried Chicken with a significant amount of protein in them. The Caesar side salad is ranked first in terms of protein grams per calorie. It contains only 3 grams of protein but is also only 80 calories, making it a good option if you are counting calories. The house side salad is very low in calories but only has 1 gram of protein. If you are looking for something other than a salad, try the baked beans, sweet corn, macaroni and cheese, or a biscuit.

High Protein Sides at Kentucky Fried Chicken

Side
Calories
Protein (in grams)
Protein (grams) per Calorie
Caesar Side Salad without Dressing & Croutons
40
3
0.0750
House Side Salad without Dressing
15
1
0.0667
BBQ Baked Beans
210
8
0.0381
Sweet Kernel Corn
100
3
0.0300
Macaroni and Cheese
170
5
0.0294
Biscuit
180
4
0.0222

High Protein Drinks at Kentucky Fried Chicken

If you like drinking milk, you can add some protein to your meal by ordering it as a beverage. White milk offers the most protein, but chocolate milk adds some protein to your meal, too.

High Protein Drinks at Kentucky Fried Chicken

Drink
Calories
Protein (in grams)
Protein (grams) per Calorie
Milk 1%
110
9
0.0818
Milk 2%
170
12
0.0706
Chocolate Milk 1%
180
10
0.0556

Other Ideas for Eating a High Protein Meal from Kentucky Fried Chicken

In addition to ordering the items highlighted above, there are a few other things you can consider if you are on a high protein diet and eating at Kentucky Fried Chicken.

  • Eat your own sides. If you are not into the high protein sides at Kentucky Fried Chicken, you can try using your own sides. If you are on the go, try sides like cottage cheese, string cheese, or Greek yogurt for high protein.
  • Remove skin. Removing skin from chicken before you eat it allows you to get the juicy meat that is rich in protein without consuming added calories in the skin.

Kentucky Fried Chicken Poll

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Kentucky Fried Chicken was actually founded in North Corbin, Kentucky.
Kentucky Fried Chicken was actually founded in North Corbin, Kentucky. | Source
A markerNorth Corbin, kentucky -
North Corbin, KY 40701, USA
get directions

Birthplace of Kentucky Fried Chicken.

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    • TimArends profile image

      Timothy Arends 2 years ago from Chicago Region

      I know that Bodybuilders are very big on protein, and chicken is one of the staples of their diet! Although I personally get enough protein in my diet, I find KFC to be the tastiest!

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