KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed
Whole food · Fast Foods
Photo: Wikipedia
This is a lean, high-protein cut of fried chicken breast, specifically the EXTRA CRISPY variety with the skin and breading meticulously removed. The meat is dense and fibrous with a mild, savory flavor, having absorbed the seasoned oil from the fryer. Nutritionally, it's a powerhouse of protein with virtually no carbohydrates or sugar.
Calorie split: 71% protein · 1% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying, familiar savory flavor of fried chicken without the higher fat and carb load of the skin and breading. It's a versatile, quick protein source that can be eaten alone, sliced into salads, or used in wraps.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its likely high sodium content from the seasoning and frying process, which can be a concern for blood pressure. The frying process, even without skin, may introduce oxidized fats. To counteract, pair it with potassium-rich vegetables like steamed broccoli or a fresh salad to help balance sodium, and consume it in moderation within a varied diet.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb diets.
- Minimal sugar content.
- Provides essential B vitamins like niacin and B6.
- Source of minerals such as selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'EXTRA CRISPY' recipe was developed by KFC in 1971 as a direct competitor to Church's Chicken, using a different pressure-frying technique and a double-dredging process for a thicker, crunchier coating.
Full nutrition (USDA data · scales with serving)
| Water | 65.7 g |
| Energy | 153 kcal |
| Energy | 642 kj |
| Protein | 27.3 g |
| Total lipid (fat) | 4.8 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 0.25 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.51 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 253 mg |
| Potassium, K | 309 mg |
| Sodium, Na | 477 mg |
| Zinc, Zn | 0.89 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.05 mg |
| Selenium, Se | 27.8 ug |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 10.9 mg |
| Pantothenic acid | 1.6 mg |
| Vitamin B-6 | 0.42 mg |
| Vitamin B-12 | 0.30 ug |
| Retinol | 6.0 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.85 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.29 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 16:1 c | 0.17 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:2 n-6 c,c | 1.4 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 87.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.90 g |
| Isoleucine | 0.80 g |
| Leucine | 1.7 g |
| Lysine | 1.2 g |
| Methionine | 0.40 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.83 g |
| Valine | 0.99 g |
| Arginine | 1.5 g |
| Histidine | 0.65 g |
| Alanine | 1.6 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 6.4 g |
| Glycine | 2.3 g |
| Proline | 2.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.77 g |
FAQ
Is this the same as plain grilled chicken breast?
No. While lean, this meat was fried, so it will have a slightly different, richer flavor and texture from the oil absorption, and a higher fat content than plain grilled chicken.
Why is the protein so high for the calorie count?
Removing the skin and breading eliminates most of the fat and all of the carbohydrates, leaving almost pure muscle tissue, which is dense in protein and low in other macronutrients.
Can I use this in a keto diet?
Yes, it can fit well into a ketogenic diet due to its very low carb and sugar content. However, be mindful of the sodium level and any hidden carbs from the original seasoning.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.53 kcal/g · 71% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.