10 KFC Healthy Food Items for South Africans – A Complete Nutrition Guide
Many South Africans choose nutritional value food items in KFC menu lists, improving health and habits with precise carbs, calories, and protein. For that reason, I’ve listed the foremost popular KFC nutrition food that is efficiently and swiftly available in South Africa with acceptable taste buds.
What Exactly KFC Nutritional Fast Food?
Due to its variety of delicious food items, KFC is the largest fast-food chain in South Africa. Exactly, they’re unhealthy for every man and his dog. So, KFC has made efforts to provide nutritious choices to its South African customers. By incorporating certain items from their menu into a well-balanced diet that really focuses on improving health.
KFC provides a variety of foods that provide essential macronutrients such as carbohydrates, proteins, and fats. In addition to maintaining energy levels, promoting muscle growth, and beneficial for individuals looking to manage their calorie intake.
By selecting appropriate portion sizes, individuals can maintain a healthy weight and avoid overeating. In fact, supporting the overall functioning of the body, these nutrients play an essential role in maintaining health.
These nutrition items offer a number of protein-rich options, including grilled chicken, which is an excellent source of lean protein. A healthy body needs protein to build and repair tissues, support the immune system, and maintain healthy hair, skin, and nails.
In fact, the meal combinations at KFC include protein, carbohydrates, and healthy fats. A balanced diet can help individuals meet their daily nutritional requirements and maintain a healthy lifestyle. It is important to note that while KFC offers healthier options, moderation is key.
Incorporating KFC into a balanced diet, along with regular exercise and other healthy lifestyle choices, can contribute to overall health improvement.
List of Best KFC Nutritional Value Food in South Africa
Here are list of the best nutrition and calorie foods for health-conscious people, that are best for your taste buds such as;
KFC Chicken Drumstick
| Calories | 198 |
| Protein | 15.3 grams |
| Carbohydrates | 8.2 grams |
| Fat | 11.3 grams |
| Sodium | 630 mg |
People in South Africa love to eat KFC chicken drumsticks because of their delightful taste. On the other hand, a Drumstick is listed as a healthy nutritional food that improves health with the finest calories, Fat, Carbohydrates, and Protein.
Compared to Chicken Thigh, you’ll consume only 198 calories per serving. It’s a great meal to maintain a balanced diet with the finest calorie intake. They contain minimum fat, 11.3g, in the KFC Chicken Drumstick.
Regarding fat content, the KFC Chicken Drumstick fat is not excessively high, and it is essential to remember that a significant portion of the fat is likely to be saturated fat, which should be consumed in moderation for optimal health.
With regards to carbohydrates, the KFC Chicken Drumstick contains 8.2 grams. This amount is relatively low, which may benefit individuals following a low-carbohydrate diet or those monitoring their carbohydrate intake for health reasons.
Lastly, the KFC Chicken Drumstick provides 15.3 grams of protein. Protein is an essential nutrient crucial in various bodily functions, such as muscle repair and growth. The protein content in the KFC Chicken Drumstick can contribute to meeting your daily protein needs.
KFC Coleslaw
| Calories | 106 |
| Protein | 1.6 grams |
| Carbohydrates | 12 grams |
| Fat | 5.6 grams |
| Sodium | 216 mg |
Another popular side dish introduced by KFC is Coleslaw. They’re listed as nutritional value food with good intakes daily. After eating this food, you immediately get 106 calories, which is the finest for your body and improves your health with a delightful taste. Moreover, the amount of fat is enough for a balanced diet, that’s 5.8g, For a health-warming person, Coleslaw is a great deal.
On the other hand, the carbohydrate is 12g per serving, and the protein intake is 1.6g for instant energy. Overall, they’re a rain choice for every age and especially for older adults because that is never unhealthy and improves your body health with foremost taste buds.
KFC’s Mash & Gravy
| Calories | 347 |
| Protein | 2.4 grams |
| Carbohydrates | 12 grams |
| Fat | 3.7 grams |
| Sodium | 299 mg |
KFC’s Mash & Gravy is a popular side dish known for its delicious taste and comforting texture. For those conscious about their nutrition, it’s essential to understand the nutritional values of this dish.
A serving of KFC Mash & Gravy contains approximately 347 calories. This is a moderate amount of calories, making it a suitable option for a side dish. In fact, an average KFC Mash & Gravy serving contains about 3.7 grams of fat. This is an excellent choice for those watching their fat intake because it has a relatively low amount of fat.
KFC Mash & Gravy has a carbohydrate content of 16 grams per serving. A balanced meal requires moderate amounts of carbohydrates to provide energy. Also, the Mash & Gravy provides approximately 2.4 grams of protein per serving. While it is not a significant source of protein, it still contributes to the overall nutritional value of the dish.
Overall, KFC’s Mash & Gravy is a flavorful side dish that can be enjoyed alongside other menu items. Its moderate calorie count, low-fat content, and balanced carbohydrate and protein values make it a suitable addition to a well-rounded meal. Remember to make informed choices based on your dietary needs and preferences.
KFC POPs
| Calories | 174 |
| Protein | 16.5 grams |
| Carbohydrates | 9.7 grams |
| Fat | grams |
| Sodium | 178 mg |
Kids and teenagers love KFC pops in South Africa, and parents are cautious about their children’s health due to nutrition. Please don’t be pear-shaped, because Pops is listed as healthy food because the amount of calories is 174 compared to other kids’ favourite food and contains 9.7g carbohydrates for a blanched diet and improving health.
As per the test, the amount of fat is around 6.9 grams of protein 16.5 grams, which is massive for an energetic lifestyle.
KFC Small Chips
| Calories | 216 |
| Protein | 2.6 grams |
| Carbohydrates | 26.9 grams |
| Fat | 10.5 grams |
| Sodium | 352mg |
South African people eat a lot of chips with different meals. In fact, they’re listed as healthy food in the KFC nutrition menu by their calories, carbohydrates, protein and fats.
Although, many people assume the fries contain a lot of calories and fats, that’s cause oversize and other side effects. But actually, there are 216 calories included in South African KFC chips compared to other countries.
And, 10.5g fats compared to chicken thigh and drumstick which is also good for balanced diet fast food. Moreover, the amount of protein is too low, which is 2.6g or 26.5g carbs only, not building and repairing tissues, but never harmful for body tissues and muscles.
KFC Chicken Thigh
| Calories | 289 |
| Protein | 17 grams |
| Carbohydrates | 4 grams |
| Fat | 20 grams |
| Sodium | 177 mg |
When satisfying your craving for delicious fried chicken, KFC’s Chicken Thigh is a popular choice. In fact, this succulent chicken isn’t only flavorful but also packs a punch in terms of nutrition.
You can expect to consume 280 calories per serving of KFC Chicken Thigh. As a result of this calorie content, you can fuel your daily activities. When trying to maintain a balanced diet, keeping an eye on your overall calorie intake is essential.
There are approximately 20 grams of fat in the KFC Chicken Thigh. The fat in our diet is crucial in providing energy and supporting a wide range of bodily functions. Fats should be consumed in moderation, as excessive consumption may lead to weight gain and health issues.
With only 4 grams of carbohydrates, KFC Chicken Thigh is suitable for those following a low-carb or ketogenic diet. Carbohydrates are the body’s primary energy source, but reducing their intake can benefit specific dietary goals.
Protein is an essential macronutrient that is crucial in building and repairing tissues. Each serving of KFC Chicken Thigh contains 17 grams of protein, making it a good option for individuals looking to meet their daily protein needs.
The KFC Chicken Thigh offers a tasty, satisfying meal option with 280 calories per serving. The macronutrient profile of the product consists of 20 grams of fat, 4 grams of carbohydrates, and 17 grams of protein. Remember to make informed dietary choices and consider your nutritional needs when enjoying this flavorful chicken dish.
Zinger Wings
| Calories | 359 |
| Protein | 25.8 grams |
| Carbohydrates | 17 grams |
| Fat | 20.2 grams |
| Sodium | 107 mg |
The Zinger Wings are particularly popular among the many delicious meals available at KFC. These mouthwatering wings satisfy your cravings and provide important nutritional information that can help you make informed choices about your diet.
It contains 359 calories per serving of KFC Zinger Wings. Their moderate calorie content makes them an appealing alternative for those seeking a flavorful meal without overindulging. There are 20.2 grams of fat in each serving of Zinger Wings.
Keeping an eye on your fat consumption is essential, as excess intake can contribute to various health problems. However, with 10.5g of fat, these wings can still be enjoyed as part of a balanced diet.
It is also vital to consider carbohydrates. And, 17 grams of carbohydrates in each serving of Zinger Wings. Our bodies require carbs as a source of energy, but keeping a balance and avoiding overconsumption is essential.
Furthermore, each serving of Zinger Wings contains 25.8 grams of protein. Also, It’s essential to consume protein to build and repair tissues and support various bodily functions. While 2.5g may not be a significant amount compared to other protein sources, it still contributes to your overall protein intake.
Chicken Breast
| Calories | 390 |
| Protein | 39 grams |
| Carbohydrates | 11 grams |
| Fat | 21 grams |
| Sodium | 1190 mg |
A single serving of KFC Chicken Breast contains approximately 390 calories. If you track your calorie intake, you can factor in this value to manage your overall daily consumption.
In terms of fat content, KFC Chicken Breast contains 21 grams of fat per serving. It’s worth noting that while fat is an essential macronutrient, it’s crucial to consume it in moderation as part of a balanced diet.
We need carbs for energy, too. Per serving, KFC Chicken Breast has about 11 grams of carbs. Getting your power from carbs can help you get through the day after eating Chicken breast.
Additionally, KFC Chicken Breast offers a modest protein content, with approximately 39 grams per serving which is crucial for muscle repair and growth, making it an essential nutrient for those who lead an active lifestyle.
KFC Classic Twister
| Calories | 347 |
| Protein | 19.8 grams |
| Carbohydrates | 37.4 grams |
| Fat | 12.5 grams |
| Sodium | 988 mg |
KFC Classic Twister is a popular menu item that many people enjoy. For one serving of KFC Classic Twister, the calorie count is 347. This means consuming this tasty treat will contribute 347 calories to your daily intake.
The Classic Twister has a fat content of 12.5 grams. You should be mindful of your fat intake every day, as excessive consumption can result in adverse health effects.
Carbohydrates are an essential energy source, and the Classic Twister provides 37.4 grams of carbohydrates. These include sugars and dietary fiber, which are essential for maintaining a balanced diet.
Moreover, the Protein is crucial for building and repairing tissues in the body. The Classic Twister offers a decent amount of protein, with 19.4 grams per serving.
KFC Dunked Wings
| Calories | 359 |
| Protein | 26 grams |
| Carbohydrates | 17 grams |
| Fat | 20 grams |
| Sodium | 783 mg |
When it comes to enjoying a delicious meal at KFC, it’s essential to be mindful of the nutritional content of your food. If you’re a fan of KFC Dunked Wings, here’s a breakdown of the nutrition facts you should know:
Remember, these nutritional values are based on the standard serving size of KFC Dunked Wings. The overall dietary content may vary if you add any additional sauces or sides. It’s always a good idea to check the KFC website or consult the restaurant for the most accurate and up-to-date information.
By being mindful of the calories, fat, carbohydrates, and protein in the KFC Dunked Wings, you can make informed choices that align with your dietary needs and goals. Enjoy your meal while being aware of what you’re putting into your body!
Moreover, the Protein is crucial for building and repairing tissues in the body. The Classic Twister offers a decent amount of protein, with 19.4 grams per serving.
Frequently Asked Questions
The Bottom Line
After countless hours of research, I’ve found the best nutritional food on the KFC menu for all South African people who love their health but want to eat delightful fast food with low carbs, fats, and protein. Fitness lovers and dieting people also intake these fast foods daily because they’re enough for nutrition lovers.
