One of my mother-in-law’s favorite meal was KFC before she started keto. So, just for fun, I decided to check and see what their numbers were like. I have to admit, it was not as bad as I thought. Not good, but not what I thought. Obviously, we are just looking at the chicken. Fries or other sides are a no-go at KFC if you want to stay within ketosis, which makes it hard to eat keto at KFC.
Research for Keto at KFC
When researching for this blog, I did have to look up what “keel” meant, as that is one of the options listed in their nutritional information. For your information, keel is the breastbone. In other words, the good piece of chicken you found in your box of KFC. Also important to note is that the coating for the chicken does contain wheat flour so if you are gluten-sensitive, this would not be a good option.
For the original recipe:
- 1 Breastbone – 8 grams of carbs
- Drumstick – 2 grams of carbs
- A Wing – 4 grams of carbs
- 1 Thigh – 6 grams of carbs
- 1 Tender – 5 grams of carbs.
Let’s Heat It Up The Chicken Some
Hot and Spicy Chicken:
- 1 Breastbone – 13 grams of carbs!
- A Drumstick – 3 grams of carbs
- 1 Wing – 6 grams of carbs
- 1 Thigh – 13 grams of carbs
Extra Crispy Chicken:
- 1 Breastbone – 10 grams of carbs
- A Drumstick – 2 grams of carbs
- 1 Wing – 4 grams of carbs
- A Thigh – 7 grams of carbs
Can You Get Side Dishes for Keto at KFC?
So what about the old faithful sides and other things we used to buy? Here’s some numbers of things that aren’t terrible enough to knock you out of ketosis immediately.
Tessa was a major fan of KFC!
Sides and Others:
- 5 Hot Wings – 13 net grams of carbs
- Gravy – 7 grams of carbs
- Coleslaw – 13 grams of carbs
- Buttermilk Ranch Dipping Sauce – 2 grams of carbs
- Kentucky Hot Sauce – 1 gram of carbs.
Even the Oil Isn’t Keto Friendly
KFC uses canola oil to fry their chicken. While it makes it nice and crispy, it is not a great option for keto people. Canola oil has no nutritional value to it. As keto snobs, we prefer true oils that are not overly processed. Canola oil is definitely processed! To get the oil, producers use a 7-step process.
They also use hexane, which is a solvent that is often used as a cleaning product. That makes me shudder. I’ll stick with real oils like olive oil that comes out when you squeeze and olive. Canola oil does contain some trans-fat, although it is not as bad as some other options. It does mean that your chicken has a trace of trans fat in it.
We’re Beat… Eating Keto at KFC Is A No
Honestly, this is not an option I’ve missed since I started keto. The smells as you drive by are nice, but I remember what it always did to my stomach after I ate it. And that was when I was putting some pretty nasty stuff through my body. I can’t imagine what my body would do with it now! But, if you are out with people who are going to KFC and you feel you have to join in, at least you now know your options. I would likely get a drumstick or two and leave it at that. I’d have to be pretty hungry and desperate – just my opinion.
Wendy
