13 Of The Unhealthiest Items At KFC

KFC's Nashville Hot Spicy Crispy Chicken Breast, containing 540 calories per serving, provides over a quarter of the FDA's general daily caloric intake guideline, generally given as 2,000 calories — a substantial amount. While a simple indulgence as a single meal, integrating it into a regular diet could elevate the risk of obesity. Adding to the concern is the presence of 7 grams of saturated fat, which takes up a significant portion of the 20-gram daily limit specified by FDA guidelines. Moreover, the dish contains 100 milligrams of cholesterol, which can impact heart health in excessive amounts, so it's wise to eat this item in moderation.

Making matters worse, this item contains 1,390 milligrams of sodium, accounting for 58% of the daily recommended value. High intake of sodium can raise blood pressure and is associated with an increased risk of heart disease and stroke. The inclusion of preservatives like potassium sorbate and sodium benzoate might also be unsettling for those preferring less processed food. According to Healthline, potassium sorbate can potentially be contaminated with heavy metals during production, while sodium benzoate can put stress on your liver and trigger your body's inflammation responses, per a 2016 study in the journal Physiology International, making it a risk factor in developing some chronic diseases.

KFC's Chicken Pot Pie is loved for its hearty and comforting blend of creamy filling and crisp crust. However, it's a heavy meal, packing a hefty 720 calories per serving. That's the highest of any regular menu item, making this one not to eat too regularly without plenty of physical activity to balance it. It also contains a concerning amount of fat — 41 grams, which includes 25 grams of saturated fat, exceeding the daily recommended intake by a significant 112% and increasing levels of LDL cholesterol in your blood. Coupled with its high levels of sodium, at 1,750 milligrams (76% of the daily value), this item isn't great for heart health.

People have also voiced concerns regarding the pot pie's saltiness. One Reddit user commented, "How thirsty were you afterwards? [...] they were super salty back in the day." Another raised concerns about the perceived low-quality ingredients, suggesting that a significant amount of salt might be used to mask the taste of preservatives and additives. It's certainly true that, with its lengthy ingredient list, this pot pie is heavily processed food. It notably includes additives like MSG and disodium guanylate, which are often combined to create an umami-rich flavor profile — a little trick to make food seem much tastier than it otherwise would. Together with disodium inosinate, per Allergy Link, this forms a trio of additives that can potentially incur side effects including extreme mouth dryness, migraine headaches, heart palpitations, and mental confusion.

Arriving at KFC's Classic Chicken Sandwich, it's clear that this is not the healthiest chicken sandwich ever. First off, it packs in 650 calories and 35 grams of fat. That makes up a substantial amount of the Mayo Clinic's fat intake guideline of around 44-78 grams a day. While 25-30 grams of fiber per day can help to reduce cholesterol levels, the Classic Chicken Sandwich falls short in providing enough fiber to help with this, offering only a meager 1 gram, or 4% of the recommended daily value.

The bread and chicken both contain MSG, known to cause discomfort in some individuals after consumption. It also contains additives such as polysorbate 80, calcium disodium EDTA, monocalcium phosphate, and calcium sulfate to preserve freshness and enhance flavor and texture — though this may deter some people seeking a more "real" sandwich. While these additives are generally regarded as safe, some people may still have intolerances to them, including indigestion, bloating, or other gastrointestinal discomfort. In a nutshell, despite its impressive 34 grams of protein, this sandwich is still heavily processed, and might not sit well with those looking to maintain a healthy and balanced diet.

KFC's Spicy Chicken Sandwich is slightly easier on calories compared to the classic version, packing 620 calories per serving instead of 650. Sadly, it isn't quite that simple. With a whopping 2,140 milligrams of sodium, this menu item is inching towards the daily limit — eat almost anything beyond this meal and you're in a surplus, which is bad news for your heart health. Moreover, its 7 grams of saturated fat is also higher than the classic version and should not be taken lightly. The double breading used in the preparation of the chicken likely contributes to these higher values.

The seasoning on the chicken is also worth paying attention to. It includes maltodextrin which, per Medical News Today, has a higher glycemic index than table sugar, potentially causing a blood sugar spike. Unsurprisingly, MSG also features on the list of ingredients, becoming a common recurring theme on KFC's menu. Also among the list of ingredients is polysorbate 80. Used as an emulsifier in foods, a study in the journal Microbiome notes that ingredients like this can have an adverse effect on gut bacteria, potentially causing intestinal inflammation.

KFC's Original Recipe Chicken Breast is steeped in tradition, being a creation of the brand's founder, Colonel Sanders. It's the richest source of protein on KFC's regular menu, offering 39 grams per serving. This can be seen as beneficial, particularly for those seeking to augment their protein intake for exercise and workout routines. Those planning to start a high-protein diet should always be careful, though, as this can exacerbate any pre-existing kidney conditions.

The coating of the Original Recipe Chicken Breast prominently features wheat flour, a common ingredient used to achieve that signature crispy texture. This particular component, however, might pose a significant drawback for a growing segment of the population with gluten intolerance or celiac disease. Ingesting gluten can trigger a range of adverse reactions in these individuals, from digestive issues to anxiety, according to the Cleveland Clinic. 

Additionally, the dish contains a considerable amount of sodium, at 1,190 milligrams per serving, together with 21 grams of total fat, both far higher than any of the other Original Recipe chicken items, like drumsticks or thighs. While this contributes to its deliciously salty flavor profile, it's best to order this one in moderation.

The ingredient list of KFC's Extra Crispy Chicken Tenders provides a vivid picture of the numerous components that come together to craft this deep-fried delicacy. Up to 25% of this menu item is not actually chicken, but a mixture of water and seasoning that includes elements like modified potato starch and various phosphates. Care should be taken to moderate phosphate consumption, as this can cause the hardening of the arteries in your heart and potentially cause an increased risk of cardiovascular disease. The breaded exterior contains a variety of ingredients including wheat flour, corn starch, and sugar, contributing to the item's carbohydrate content which stands at 8 grams per piece.

It's important to keep in mind when ordering, that a single piece contains 320 milligrams of sodium, constituting 13% of the daily value. When you consider that one order contains eight pieces, this amount can exceed the daily recommended intake, taxing your cardiovascular system. The use of canola oil, while considered a healthier choice due to its lower saturated fat content, contributes to the 7 grams of fat per piece (11% of the daily value), because the food absorbs some of the oil it's deep-fried in.

Catering to those with a sweet tooth, KFC offers the Chocolate Chip Cake as a dessert to end your meal. As you may expect from a dessert, this can add substantially to the total calorie count. A 76-gram slice contains 300 calories, 15 grams of fat, and 27 grams of sugar. While a nice indulgence on occasion, the American Heart Association recommends average adults limit sugar intake between 25 to 36 grams per day to avoid type 2 diabetes and heart diseases, and a single piece of this cake will contribute significantly to that.

The ingredient list shows a range of artificial flavors, colors, and additives, which can compound these effects. For instance, interesterified soybean oil, a contemporary substitute for trans fats, has also been linked to an increased risk of type 2 diabetes. This association is attributed to its capacity to increase blood glucose levels, impairing the body's glucose tolerance and hampering the insulin response to it, as highlighted in a 2018 study in The Journal of Nutritional Biochemistry. Perhaps it's better to skip dessert.