KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat only, skin and breading removed
Whole food · Fast Foods
Photo: Wikipedia
This is the lean, protein-packed heart of KFC's iconic Original Recipe chicken breast, stripped of its crispy coating and skin. The meat is tender and juicy with a subtle, savory flavor profile from the signature blend of 11 herbs and spices that have permeated the flesh. With nearly 27 grams of protein and zero carbs per 100g, it's a powerful, low-calorie source of complete protein.
Calorie split: 72% protein · 0% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the unmistakable, herb-seasoned taste of KFC in a healthier, leaner format. It's a versatile protein that can be sliced into salads, wraps, or grain bowls without the extra calories from breading and skin.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high sodium content from the brining and seasoning process, which can be an issue for those monitoring blood pressure. To counteract this, pair it with fresh, potassium-rich vegetables (like spinach or avocado) and drink plenty of water. Those with poultry allergies should obviously avoid it.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in calories and carbohydrates
- Naturally gluten-free and sugar-free
- Provides essential B vitamins like niacin and B6
- A convenient, pre-cooked protein option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Original Recipe' seasoning blend is one of the most famous trade secrets in the world, reportedly kept in a 770-pound safe at KFC's headquarters.
Full nutrition (USDA data · scales with serving)
| Water | 66.4 g |
| Energy | 149 kcal |
| Energy | 622 kj |
| Protein | 26.9 g |
| Total lipid (fat) | 4.6 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 255 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 499 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 33.1 ug |
| Thiamin | 0.10 mg |
| Riboflavin | 0.22 mg |
| Niacin | 8.7 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.28 mg |
| Choline, total | 93.4 mg |
| Betaine | 10.7 mg |
| Vitamin B-12 | 0.26 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Vitamin A, IU | 15.0 iu |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.19 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.72 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.25 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.3 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 | 0.00 g |
| MUFA 18:1 | 1.7 g |
| MUFA 18:1 c | 1.7 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.98 g |
| PUFA 18:2 | 0.65 g |
| PUFA 18:2 n-6 c,c | 0.64 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 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 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 96.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.89 g |
| Isoleucine | 0.79 g |
| Leucine | 1.6 g |
| Lysine | 1.2 g |
| Methionine | 0.39 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.82 g |
| Valine | 0.98 g |
| Arginine | 1.5 g |
| Histidine | 0.64 g |
| Alanine | 1.5 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 6.3 g |
| Glycine | 2.3 g |
| Proline | 2.2 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.70 g |
FAQ
Is this the same as plain grilled chicken?
No. While it's skinless and breading-free, the meat has been pressure-fried and is seasoned with KFC's proprietary spice blend, giving it more flavor and sodium than plain grilled chicken.
Can I use this for meal prep?
Absolutely. It's a fantastic meal prep protein. Shred or slice it and use it throughout the week in salads, sandwiches, or mixed into pasta dishes to add a quick protein boost.
Why is it so high in sodium if the skin and breading are removed?
The chicken is typically injected with a saltwater brine before cooking to ensure juiciness and flavor, and the signature seasoning itself contains salt. This process seasons the meat from the inside out.
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 1.49 kcal/g · 72% 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: 1.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.