KFC, Fried Chicken, EXTRA CRISPY, Wing, meat only, skin and breading removed
Whole food · Fast Foods
This is the pure, tender meat from a KFC Extra Crispy chicken wing, meticulously separated from its signature crunchy coating. The meat itself is juicy and savory with a subtle, well-seasoned flavor, offering a satisfying, protein-dense bite. Without the breading, it becomes a leaner, high-protein option with just 2.97g of carbs per 100g.
Calorie split: 49% protein · 5% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, comforting savory flavor and the satisfying, juicy texture of well-cooked dark meat. It's a versatile protein that can be eaten alone, shredded into salads, or added to wraps.
⚠️ Watch-outs & how to enjoy it better
The primary concern is high sodium from the seasoning and brining process, which can be problematic for those monitoring blood pressure. To counteract this, pair it with fresh, potassium-rich vegetables like a side salad or steamed broccoli, and drink plenty of water. Also, be mindful of portion control as it's calorie-dense.
Key benefits
- Excellent source of complete protein (28.67g per 100g).
- Very low in carbohydrates and sugars.
- Provides essential nutrients like niacin and selenium.
- A convenient, pre-cooked protein source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
KFC's 'Extra Crispy' recipe was developed as a direct competitor to the success of Colonel Sanders' original 'Original Recipe' and is known for its double-dredging process for extra crunch.
Full nutrition (USDA data · scales with serving)
| Water | 53.9 g |
| Energy | 236 kcal |
| Energy | 986 kj |
| Protein | 28.7 g |
| Total lipid (fat) | 12.1 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 3.0 g |
| Calcium, Ca | 30.0 mg |
| Iron, Fe | 0.89 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 226 mg |
| Potassium, K | 265 mg |
| Sodium, Na | 714 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 31.9 ug |
| Thiamin | 0.03 mg |
| Riboflavin | 0.15 mg |
| Niacin | 7.1 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.40 mg |
| Vitamin B-12 | 0.41 ug |
| Retinol | 14.0 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 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 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.60 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.42 g |
| MUFA 16:1 c | 0.42 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 4.0 g |
| PUFA 18:2 | 3.7 g |
| PUFA 18:2 n-6 c,c | 3.6 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.17 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 | 0.03 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.03 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.04 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 146 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.95 g |
| Isoleucine | 0.84 g |
| Leucine | 1.7 g |
| Lysine | 1.2 g |
| Methionine | 0.41 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.88 g |
| Valine | 1.0 g |
| Arginine | 1.6 g |
| Histidine | 0.68 g |
| Alanine | 1.6 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 6.7 g |
| Glycine | 2.4 g |
| Proline | 2.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.79 g |
FAQ
Is this healthier than the Original Recipe wing?
The meat itself is identical; the difference is the breading. Removing the skin and breading significantly reduces calories, carbs, and fat, making it a leaner protein choice.
How much sodium is in this?
While not listed in the provided data, KFC chicken is typically high in sodium due to seasoning and brining. For exact numbers, consult KFC's official nutrition guide.
Can I use this in meal prep?
Yes, it's excellent for meal prep. Store cooked meat in airtight containers in the fridge for 3-4 days and use it in various dishes throughout the week.
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 2.36 kcal/g · 49% 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: 2.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.