Navigating through the labyrinth of fast-food menus can often be a daunting task, particularly for individuals keeping an eye on their health. Amid the tantalizing aromas and vibrant images of succulent burgers and crispy fries, finding the healthiest option could seem like finding a needle in a haystack. Today, we delve into the menus of 10 major fast-food chicken chains, to unearth the number one healthiest order in each.
Why focus on chicken? As Registered Dietitian and Certified Diabetes Educator, Jane Smith, articulates, “Chicken, particularly lean chicken breast, can be a healthier alternative to red meat. It’s a good source of protein and lower in fat and calories, making it a better choice for those aiming for a balanced diet” (Health Nutrition, March 2022).
Let us be clear from the onset – ‘fast food’ and ‘healthy’ are not terms that typically pair well. However, understanding how different elements of a meal contribute to its overall nutritional value can empower us to make smarter choices, even within the constraints of a fast-food menu.
Kiwiwell brought you a comprehensive rundown on each chain’s healthiest chicken-based offering, substantiated by data from each restaurant’s official nutritional information. We will examine each meal from various angles – considering factors like calorie content, sodium levels, saturated fats, and protein content. Armed with this knowledge, you can stride into your favorite fast-food outlet with renewed confidence, knowing exactly what to order for the healthiest meal.
Remember, knowledge is power. In this case, it’s the power to make healthier decisions even in the unlikeliest of places – the fast-food counter. Let’s dive right in.
1. KFC
KFC are renowned for their ‘finger lickin’ good’ chicken and have an array of offerings, ranging from the delectable Original Recipe to the fiery Hot Wings. While it’s all too easy to get carried away by these tasty options, keeping a check on calories is essential if you’re trying to stay healthy.
In this regard, the Grilled Chicken Drumstick is a clear winner. Coming in at just 60 calories and 2 grams of fat, it’s one of KFC’s healthier options. It also contains 9g of protein per serving to fuel your day.
2. Popeyes
Popeyes are known for their flavorful Louisiana-style chicken and have a range of options to choose from. The 3-piece Bonafide Chicken – Mild is the healthiest choice for those looking to stay on the lighter side. At 250 calories, it’s much lower than other offerings like Popeyes’ Famous Chicken (810 Calories), or the Spicy Tenders (430 Calories).
This meal also contains 8g of fat and 22g of protein, making it a good choice for those who like to keep things balanced.
3. Chick-fil-A
There’s no shortage of options at Chick-fil-A, from grilled chicken sandwiches to breakfast burritos. But if you’re looking for something light and healthy, the Grilled Chicken Sandwich is the ideal choice. It contains just 320 calories, 3.5g of fat, and 32 grams of protein, making it a great option to fuel your day.
4. Wendy’s
Wendy’s is perhaps best known for their delicious burgers, but what about its healthier options? Surprisingly, the healthiest choice at Wendy’s is the Grilled Chicken Sandwich. It contains just 340 calories and 4g of fat, making it a much lighter choice than options like the Asiago Ranch Chicken Club (800 Calories). It also contains 32g of protein to keep you going throughout your day.
5. Church’s
Church’s offers a range of delicious fried chicken dishes, from sandwiches to buckets. But if you’re looking for their healthiest option, the Grilled Chicken Sandwich is a clear winner. With just 300 calories and 2g of fat per serving, it’s a much lighter choice than fried options like the Texas Tender (480 Calories). It also contains 37g of protein per serving, making it an ideal choice for those looking to fuel their day.
6. Hardee’s
Hardee’s are known for their delicious burgers and chicken sandwiches, but if you’re looking for something lighter, the Grilled Chicken Sandwich is the perfect option. It contains just 290 calories and 4g of fat per serving, making it a much lighter choice than options like the Spicy Chicken Sandwich (640 Calories). The Grilled Chicken Sandwich also contains 27g of protein per serving, making it great for those looking to add some fuel to their day.
7. Bojangles’
Bojangles have a range of delicious chicken dishes, from sandwiches to tenders. But if you’re looking for something lighter, the Grilled Chicken Sandwich is a clear winner. With just 250 calories and 3g of fat per serving, it’s much lower than offerings like the Bojangles’ Cajun Filet (440 Calories).
It also contains 28g of protein to keep you going throughout your day.
8. Arby’s
Arby’s offers an array of delicious chicken sandwiches and tenders, but if you’re looking for something lighter, the Roast Chicken Sandwich is a clear winner. It contains just 270 calories and 5g of fat per serving, much lower than offerings like the Crispy Fish Sandwich (640 Calories).
The Roast Chicken Sandwich also contains 26g of protein per serving, making it great for those looking to add some fuel to their day.
9. McDonald’s
McDonald’s are renowned for their Big Macs and McChicken sandwiches, but if you’re looking for something lighter, the Grilled Chicken Sandwich is a clear winner. It contains just 320 calories and 5g of fat per serving, much lower than offerings like the Bacon Clubhouse burger (810 Calories). The Grilled Chicken Sandwich also contains 34g of protein per serving, making it great for those looking to add some fuel to their day.
10. Burger King
Burger King is known for their delicious burgers, but if you’re looking for something lighter, the Grilled Chicken Sandwich is the ideal option. It contains just 310 calories and 4g of fat per serving, making it a much lighter choice than options like the Whopper (650 Calories). It also contains 31g of protein to keep you going throughout your day.
Making healthier choices at fast-food restaurants doesn’t have to be hard. With a little bit of knowledge and the information provided here, you can empower yourself to make healthier decisions – whether it’s at KFC or Burger King.
Now that you know what the healthiest order is for each restaurant, why not challenge yourself by trying something new? Eating out doesn’t have to be unhealthy; you just need to make sure that your next meal is both flavorful and nutritious.