While frozen chicken nuggets may have been a childhood favorite, these crispy, tender treats aren't just for kids anymore. Whether you're looking for a quick and satisfying meal at the drive-thru, it's important to note that while they're convenient, fast-food chicken nuggets aren't the healthiest choice out there.
Typically deep-fried in refined oils and made from a mixture of processed meat and a variety of ingredients, fast-food chicken nuggets aren't exactly known for their nutritional value. However, there are healthier options to consider, and that's why we've consulted with dietitians and nutrition experts to provide you with recommendations for the best and worst fast-food chicken nuggets.
How to Choose the Healthiest Chicken Nuggets at a Fast-Food Restaurant
- Choose Grilled Over Fried: Opting for grilled chicken nuggets instead of fried ones can help you reduce your total calorie intake, as well as the consumption of added fats and refined carbohydrates. Fast food meals can quickly add up in terms of empty calories, and grilled nuggets offer a healthier alternative.
- Monitor Sodium Intake: Chicken nugget breading often contains high levels of salt and seasonings, so it's essential to be mindful of your overall sodium consumption.
- Pair with High-Fiber Options: While the protein in chicken nuggets can help keep you full, adding a high-fiber side like a salad or a piece of fruit can provide even more sustained energy, making your meal more satisfying on the go.
- Be Mindful of Sauces: If you enjoy dipping your nuggets in sauce, be cautious about portion sizes. Excessive sauce consumption can lead to increased calorie, fat, added sugar, and sodium intake. Consider using less sauce or skip it altogether for a healthier choice.
If you're truly seeking the healthiest option, you might want to explore making your own chicken nuggets at home or seeking out options that are lower in fat, refined flour, and sodium. However, if you're determined to visit the drive-thru, let's delve into what nutrition experts have to say about the best and worst fast-food chicken nuggets.
1)Best: Buffalo Wild Wings Naked Tenders
PER 3-PC ORDER (FRIES AND SAUCE NOT INCLUDED): 160 calories, 1 g fat (0 g saturated fat), 1,140 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 37 g protein
According to Mandy Tyler, M.Ed., RD, CSSD, LD, Buffalo Wild Wings offers a commendable option in their Naked Chicken Tender. "The 3-piece naked tenders provide 37 grams of protein and contain only one gram of fat. This stands in stark contrast to the regular breaded tenders, which pack 24 grams of fat per three-tender serving," she emphasizes.
While the 1,140 milligrams of sodium are a downside, we consider this one of the superior choices among fast-food chicken nuggets, particularly when compared to their deep-fried counterparts.
2) Best: Popeyes Blackened Chicken Tenders
PER 3-PC ORDER (FRIES NOT INCLUDED): 170 calories, 2 g fat (0 g saturated fat), 550 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 26 g protein
Substituting breading with blackened seasoning brings not only a delightful flavor but also health advantages to this option. Boasting a mere 550 milligrams of sodium, it stands as one of the most favorable selections among the best and worst fast-food chicken nugget choices we've reviewed! Furthermore, with just 170 calories and 26 grams of protein in a three-piece serving, Popeye's puts a strong emphasis on offering a healthy alternative.
3) Best: Chick-fil-A Grilled Nuggets
PER 8-PC ORDER: 130 calories, 3 g fat (0.5 g saturated fat), 440 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 25 g protein
"Chick-fil-A's Grilled Nuggets rank among the top fast-food choices," says Marisela Gomez Raffo, RDN, LDN. "They are rich in protein and low in fat and carbs. These nuggets are grilled rather than fried, resulting in reduced fat content compared to most other fast-food chicken nuggets," she points out
4) Worst: KFC Chicken Nuggets
PER 12-PC ORDER: 420 calories, 18 g fat (5 g saturated fat), 1,680 mg sodium, 12 g carbs (0 g fiber, 0 g sugar), 36 g protein
Although KFC's Chicken Nuggets don't top the charts in terms of calories or total carbohydrates, they do claim one of the top spots for salt content in the realm of drive-thru chicken nuggets. A 12-piece nugget serving contains nearly three-quarters of your recommended daily sodium intake, leading us to suggest giving this menu item a pass.
5) Worst: Burger King Chicken Nuggets
PER 8-PC ORDER: 390 calories, 25 g fat (5 g saturated fat), 990 mg sodium, 23 g carbs (2 g fiber, 0 g sugar), 18 g protein
Burger King offers customization, but when it comes to their chicken nuggets, we recommend you give them a pass. Particularly if you're a frequent visitor to BK's drive-thru, you'll be presented with a meal that delivers 390 calories, 25 grams of fat (32% of your Daily Value), and a staggering 990 milligrams of sodium (43% of your Daily Value). Regularly consuming foods high in added salt can elevate your risk of heart disease and stroke.
6) Worst: Sonic Jumbo Popcorn Chicken
PER 8-PC ORDER: 490 calories, 28 g fat (5 g saturated fat), 1,640 mg sodium, 36 g carbs (4 g fiber, 1 g sugar), 23 g protein
Sonic Jumbo Popcorn Chicken is classified as an unhealthy fast-food option primarily due to its excessive sodium content," explains Wan Na Chun, MPH, RD, CPT of One Pot Wellness. "To put it in perspective, a small order contains a staggering 1,100 milligrams of sodium, nearly half of the recommended daily allowance. This elevated sodium level can contribute to elevated blood pressure and various health concerns," she emphasizes.
7) Worst: Wendy's Spicy Chicken Nuggets
PER 10-PC ORDER: 470 calories, 31 g fat (7 g saturated fat), 1,190 mg sodium, 22 g carbs (2 g fiber, 0 g sugar), 26 g protein
We also have reservations about Wendy's Chicken Nuggets. These nuggets alone contribute to almost half of the recommended daily sodium intake, and that's without factoring in any dipping sauces. Mandy Tyler, M.Ed., RD, CSSD, LD, points out, "Wendy's 10-count spicy chicken nuggets contain 31 grams of fat, 7 grams of saturated fat, and 1,190 milligrams of sodium."
8) Worst: McDonald's Chicken McNuggets
PER 10-PC ORDER: 410 calories, 24 g fat (4 g saturated fat), 850 mg sodium, 26 g carbs (1 g fiber, 0 g sugar), 23 g protein
When it comes to McDonald's, the 10-piece chicken McNuggets isn't our top choice. It delivers a hefty 410 calories, 24 grams of fat, and 850 milligrams of sodium. Although you do receive a substantial amount of protein, it also comes with a notable dose of empty calories.
9) Worst: Popeyes Chicken Nuggets
PER 8-PC ORDER: 520 calories, 35 g fat (11 g saturated fat), 1,340 mg sodium, 22 g carbs (1 g fiber, 3 g sugar), and 29 g protein
Popeyes' 8-piece Chicken Nuggets, despite being crafted from white chicken meat, stand out as one of the least favorable options among fast-food nuggets. In a single meal, they pack a whopping 11 grams of saturated fat, which meets your entire daily recommended intake for this type of fat. Additionally, these nuggets contribute over half of your daily recommended sodium allowance, with a staggering 1,320 milligrams, as noted by Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition.
10 ) Worst: Carl's Jr. Chicken Stars
PER 9-PC ORDER: 410 calories, 23 g fat (5 g saturated fat), 710 mg sodium, 29 g carbs (5 g fiber, 0 g sugar), 21 g protein
The 9-Piece Chicken Stars from Carl's Jr. rank among the least healthy chicken nugget options. A single small serving will provide you with almost half of your recommended daily sodium intake.