KFC

KFC is definitely one of those foods that feel good as you’re eating it, but makes you feel so terrible after. I used to eat a zinger box meal on a weekend. Only after looking into the macros I realised that its almost all of my daily fat intake at the moment (so crazy!). You have to be careful with KFC because a lot of the foods aren’t macro friendly! Full menu macros and my suggestions are provided at the end.

Chicken

1 Piece Original Recipe
215 calories
16.7g protein
13.3g fat
7.2g carbs

5 Piece Original Recipe
1073 calories
83.6g protein
66.3g fat
36g carbs

21 Piece Original Recipe
4505 calories
351g protein
278.5g fat
151.3g carbs

3 Wicked Wings
396 calories
21.1g protein
23.7g fat
15.3g carbs

6 Wicked Wings
791 calories
42.3g protein
47.3g fat
30.6g carbs

10 Wicked Wings
1319 calories
70.5g protein
78.9g fat
50.9g carbs

5 Original Tenders
739 calories
47.6g protein
49.7g fat
25.2g carbs

3 Original Tenders
417 calories
28.5g protein
27g fat
14.9g carbs

6 Nuggets
316 calories
16.2g protein
15.5g fat
27.6g carbs

10 Nuggets
545 calories
27.1g protein
25.8g fat
50.3g carbs

Regular Popcorn
446 calories
23.8g protein
27.7g fat
25.8g carbs

Maxi Popcorn
743 calories
39.6g protein
46.1g fat
43g carbs

Boxed Meals

Double Tender Boxed Meal
1276 calories
61.2g protein
66.4g fat
106.3g carbs

Favourites Box
1200 calories
64.4g protein
60.6g fat
94.6g carbs

3 Piece Box
1063 calories
60.4g protein
53.5g fat
83.9g carbs

Original Tenders Box
963 calories
47.6g protein
53.7g fat
71.5g carbs

Ultimate Box
911 calories
49g protein
38.8g fat
89.6g carbs

Zinger Box
1119 calories
55.2g protein
53.5g fat
100.8g carbs

Original Twister Box
1086 calories
44.7g protein
53.9g fat
102.9g carbs

Sweet Chilli Twister Box
1027 calories
44.7g protein
46.1g fat
105.3g carbs

Honey Mustard Twister Box
950 calories
43.7g protein
37g fat
106.9g carbs

Caesar Twister Box
1083 calories
51.2g protein
50.9g fat
102g carbs

BLT Twister Box
1106 calories
55.8g protein
53.5g fat
98.1g carbs

Spicy Hot Twister Box
1113 calories
54.4g protein
49g fat
111.1g carbs

Burgers

Zinger Stacker Combo
941 calories
58.9g protein
45.6g fat
88.6g carbs

Zinger Stacker Burger
722 calories
54.7g protein
37.5g fat
56.4g carbs

Zinger Combo
645 calories
32.4g protein
26.7g fat
75.4g carbs

Zinger Burger
425 calories
28.2g protein
18.6g fat
43.2g carbs

Kentucky Burger Combo
880 calories
41.9g protein
36.3g fat
95.2g carbs

Kentucky Burger
661 calories
37.6g protein
28.2g fat
62.9g carbs

Fillet Burger Combo
618 calories
30.6g protein
22.4g fat
72.2g carbs

Fillet Burger
398 calories
26.4g protein
14.3g fat
40g carbs

Fillet Bacon & Cheese Combo
705 calories
38.3g protein
28.5g fat
72.8g carbs

Fillet Bacon & Cheese Burger
486 calories
34.1g protein
20.4g fat
40.6g carbs

Zinger Bacon & Cheese Combo
732 calories
40.1g protein
32.8g fat
76g carbs

Zinger Bacon & Cheese Burger
512 calories
35.9g protein
24.7g fat
43.8g carbs

Double Tender Burger Combo
735 calories
29.6g protein
34.6g fat
74.7g carbs

Double Tender Burger
516 calories
25.4g protein
26.5g fat
42.4g carbs

Twisters

Original Recipe Twister Combo
759 calories
29.9g protein
35.4g fat
78.7g carbs

Original Recipe Twister
540 calories
25.7g protein
27.3g fat
46.4g carbs

Sweet Chilli Twister Combo
711 calories
30g protein
27.8g fat
83.3g carbs

Sweet Chilli Twister
491 calories
25.8g protein
19.7g fat
51.1g carbs

Baked Tenders Honey Mustard Twister Combo
677 calories
37.2g protein
20.2g fat
83.9g carbs

Baked Tenders Honey Mustard Twister
457 calories
33g protein
12.1g fat
51.7g carbs

Baked Tender Chicken Caesar Twister Combo
755 calories
36.7g protein
31.7g fat
78.8g carbs

Baked Tender Chicken Caesar Twister
535 calories
32.4g protein
23.6g fat
46.6g carbs

Baked Tender BLT Twister Combo
780 calories
41.1g protein
35.2g fat
73.5g carbs

Baked Tender BLT Twister
561 calories
36.9g protein
27.1g fat
41.3g carbs

Baked Tender Spicy Hot Twister Combo
788 calories
39.7g protein
30.4g fat
87.3g carbs

Baked Tender Spicy Hot Twister
568 calories
35.4g protein
22.3g fat
55.1g carbs

Snacks & Kids Meals

Go Bucket Popcorn
466 calories
17.2g protein
23.5g fat
46.3g carbs

Go Bucket 1 Original Tender
313 calories
13.4g protein
12.4g fat
36.5g carbs

Go Bucket 2 Wicked Wings
482 calories
18.1g protein
23.9g fat
42.2g carbs

Go Bucket 3 Nuggets
349 calories
12.1g protein
15.8g fat
39.1g carbs

Go Bucket 2 Baked Tenders
349 calories
21.3g protein
12.2g fat
37.14g carbs

Kids Meal – Snack Popcorn
531 calories
17.2g protein
23.5g fat
61.6g carbs

Kids Meal – Baked Slider
367 calories
12.7g protein
10.5g fat
53.4g carbs

Baked Slider Aioli
203 calories
11.7g protein
7.8g fat
20.5g carbs

Baked Slider Supercharged
210 calories
11.7g protein
8.2g fat
21.3g carbs

Original Slider Pepper Mayo
265 calories
12.7g protein
12.9g fat
23.5g carbs

Original Slider BBQ
234 calories
12.7g protein
7.2g fat
28.5g carbs

Salads & Sides

Large Seasoned Chips
495 calories
9.1g protein
18.4g fat
72.6g carbs

Regular Seasoned Chips
218 calories
4g protein
8.1g fat
32g carbs

Honey Mustard Shaker Salad
72 calories
5.2g protein
5.8g fat
26.6g carbs

Honey Mustard Popcorn Shaker Salad
442 calories
18.4g protein
21.1g fat
40.9g carbs

Honey Mustard Baked Tender Shaker Salad
301 calories
21.7g protein
9g fat
29.1g carbs

Honey Mustard Popcorn Shaker Salad Combo
660 calories
22.4g protein
29.2g fat
72.9g carbs

Honey Mustard Baked Tenders Shaker Salad Combo
519 calories
25.7g protein
17.1g fat
61.1g carbs

Large Potato & Gravy
321 calories
6.8g protein
13.1g fat
41.4g carbs

Regular Potato & Gravy
79 calories
1.7g protein
3.2g fat
10.1g carbs

Large Coleslaw
495 calories
4.1g protein
20.3g fat
73.8g carbs

Regular Coleslaw
121 calories
1g protein
5g fat
18g carbs

Gravy
90 calories
2.6g protein
1.6g fat
10.6g carbs

Dinner Roll
121 calories
4.4g protein
2.4g fat
19.9g carbs

Chocolate Mouse
363 calories
3.3g protein
31.5g fat
24.2g carbs

Drinks

Golden Gaytime Krusher
282 calories
5g protein
14.8g fat
66.6g carbs

Mountain Dew Citrus Splash Freeze
164 calories
0g protein
0g fat
40.5g carbs

Pepsi Freeze
165 calories
0g protein
0g fat
40.4g carbs

Mountain Dew Freeze
214 calories
0g protein
0g fat
52.8g carbs

Pepsi Max
1.4 calories
0.2g protein
0g fat
0.2g carbs

My Choices

Zinger Burger, Regular Chips & Pepsi Max
644 calories
32.4g protein
26.7g fat
75.4g carbs

Baked Tender Honey Mustard Twister, Regular Chips & Pepsi Max
675 calories
37.2g protein
20.2g fat
83.9g carbs

Honey Mustard Baked Tenders Shaker Salad Combo
519 calories
25.7g protein
17.1g fat
61.1g carbs