One has to think the Colonel would be proud of KFC’s launch of a second secret recipe: Kentucky Grilled Chicken (KGC). Promoted as the “Unfried Side of KFC,” the recently introduced grilled chicken pieces provide a main meal option with less fat, calories, and sodium than the chain’s breaded and fried Extra Crispy (EC) or Original Recipe (OR). Since the chain offers plenty of choices that let you customize your meal, take note of the following nutrition details.

Chicken Choices
Paying attention to the chicken style you choose could save 350 calories.

• EC breast: 490 calories, 31 gm fat, 1,080 mg sodium
• OR breast: 370 calories, 21 gm fat, 1,050 mg sodium
• KGC breast: 180 calories, 4 gm fat, 440 mg sodium
• OR breast with skin and breading removed: 140 calories, 2 gm fat, 510 mg sodium

Dipping Sauces
If you’re into dipping, choose your sauce with care.

• Creamy Ranch Dipping Sauce: 140 calories, 15 gm fat
• Sweet & Sour Dipping Sauce: 45 calories, 0 fat
• Honey BBQ Dipping Sauce: 40 calories, 0 fat

Sides
The sides you choose can make or break your meal as far as nutrition is concerned.

• Green beans: 25 calories, 0 gm fat
• KFC Mean Greens: 30 calories, 0 fat
• Three Bean Salad: 70 calories, 0 fat
• Corn on the cob, (small): 70 calories, .05 gm fat

Best Bets Roasted Caesar Salad without Dressing or Croutons KFC Snacker Honey BBQ Sandwich KGC Chicken Breast KGC Drumstick KFC Mean Greens

Worst Bets KFC Famous Bowls Rice Chicken Pot Pie Crispy Twister with Crispy Strips Original Recipe Filet Sandwich Extra Crispy Chicken Popcorn Chicken Snack Box

vitality suggests

Healthy	KFC Snacker Honey BBQ Sandwich Diet Soda
Healthier	Roasted Caesar Salad without Croutons Light Italian Dressing Sugar-Free Lemonade
Healthiest	Grilled Chicken Breast KFC Mean Greens Green Tea

Nutrition information from www.kfc.com

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