The popularity of fast-food chicken nuggets knows no bounds, with their tender, juicy, and crispy appeal making them a favorite menu item at numerous fast-food chains. Marketed as a convenient snack or meal for people of all ages, these protein-packed treats have become an American obsession. According to a CNBC report, a staggering 2.3 billion servings of delectable fast-food chicken nuggets were served to restaurant-goers across the country in 2018, as per findings by the NPD Group.
While it's no secret that most fast-food chicken nuggets aren't the epitome of healthiness (they are often deep-fried, after all), life is too short to completely forgo indulgence. Occasional splurges are permissible, but it's important to strike a balance and maintain an overall well-balanced diet for your well-being. Even when it comes to decadent fast-food choices, there are alternatives that are lesser in calories, fat, and sodium. Not all chicken nuggets are created equal, so we're here to help you navigate the worst of the worst that should be avoided altogether.
To uncover the absolute worst fast-food chicken nuggets for your health, we sought the expertise of registered dietitians. Read on to discover what these RDs have to say about the most unhealthy options you can order, and gain valuable insights to satisfy your chicken nugget cravings while still prioritizing your health and wellness.
1) Chick-fil-A Nuggets:
Chick-fil-A Nuggets are a popular choice, but it's important to note that a 12-piece order contains 380 calories, 17g of fat (including 3.5g of saturated fat), and 1,820mg of sodium. While these nuggets have fewer calories and fat compared to some other options, they still contribute to a significant intake of calories and unhealthy fats. Additionally, they lack antioxidants and fiber, which are essential for a balanced diet. If you're looking for a healthier alternative, consider opting for the grilled nuggets instead. One serving of grilled nuggets contains only 130 calories, 3g of fat, and 25g of protein. Pair them with a Kale Crunch side and a fruit cup to create a protein-rich and antioxidant-packed meal with added fiber.
2) McDonald's Chicken McNuggets:
McDonald's Chicken McNuggets are a classic choice, but it's important to be aware of their nutritional profile. A 10-piece order of these nuggets contains 410 calories, 24g of fat (including 4g of saturated fat), and 850mg of sodium. What's concerning is the presence of phosphorus additives, which can be harmful to your body. High phosphorus levels can lead to bone health issues by detracting from the calcium supporting your bones. Additionally, elevated phosphorus levels can increase the risk of heart attack, stroke, and the formation of dangerous calcium deposits. Considering these factors, it's advisable to consume McDonald's Chicken McNuggets in moderation and be mindful of your overall phosphorus intake.
3) Wendy's Spicy Chicken Nuggets:
Wendy's Spicy Chicken Nuggets are known for their bold flavor, but they also come with a high nutritional cost. A 10-piece order of these nuggets contains 470 calories, 31g of fat (including 7g of saturated fat), and 1,190mg of sodium. These nuggets are high in calories, saturated fat, and sodium, providing more than half of the recommended daily sodium intake. To make a healthier choice at Wendy's, consider opting for the Jr. Hamburger, which has fewer calories, fat, and sodium while still offering a satisfying taste.
4) White Castle Chicken Rings:
White Castle Chicken Rings may be appealing, but their nutritional profile raises concerns. A serving of 9 chicken rings contains 470 calories, 31g of fat (including 7g of saturated fat), and 910mg of sodium. These chicken rings have an alarming amount of fat and sodium, making them a poor choice for those seeking a balanced and healthy diet. Additionally, they lack essential nutrients and are highly processed. It's recommended to choose more nutritious options when looking for a well-balanced meal.
5) Burger King Chicken Nuggets:
Burger King Chicken Nuggets may appear similar to other crispy nuggets, but their sodium content is cause for caution. A 10-piece order of Burger King Chicken Nuggets contains 480 calories, 31g of fat (including 6g of saturated fat), and a staggering 1,220mg of sodium. This amount of sodium accounts for nearly half of the recommended daily intake. While occasional indulgence may not be a concern for most individuals, frequent consumption of high-sodium foods should be reconsidered in favor of more balanced choices that support overall health and well-being.
6) Shake Shack Chick 'n Bites:
Shake Shack Chick 'n Bites are known for their tasty bites, but it's essential to be mindful of their nutritional content. A 10-piece order of Chick 'n Bites contains 510 calories, 32g of fat (including 6g of saturated fat), and 1,300mg of sodium. These bites are high in fat, particularly saturated fat, which is linked to an increased risk of heart disease and high cholesterol. They also contribute significantly to your daily sodium intake. It's important to consider the impact of these factors on your overall diet and health. If you choose to indulge in Chick 'n Bites, it's advisable to balance them with healthier options and be mindful of your sodium intake for the rest of the day.
7) Jack in the Box Chicken Nuggets:
Jack in the Box Chicken Nuggets are a quick and convenient choice, but their nutritional profile raises concerns. A 10-piece order of these nuggets contains 480 calories, 30g of fat (including 4.5g of saturated fat), and 1,210mg of sodium. These nuggets provide a significant amount of calories and fat, with the sodium content nearly reaching the daily ideal limit set by the American Heart Association. They lack fiber, antioxidants, and other redeeming qualities aside from protein. If you still want to enjoy these nuggets, it's recommended to split them with friends and pair them with a healthier option like a Grilled Chicken Salad to increase your antioxidant intake and add a little fiber.
8) KFC Nuggets:
KFC Nuggets may be tempting, but it's important to be aware of their nutritional impact. A 12-piece order of these nuggets contains 420 calories, 18g of fat (including 5g of saturated fat), and a staggering 1,680mg of sodium. The sodium content in one serving alone exceeds the ideal daily target recommended by the American Heart Association. Additionally, these nuggets provide little to no fiber and nearly 30% of the recommended daily fat intake. If you still want to enjoy the flavor of KFC, consider sharing the nuggets with friends and opting for a Kentucky Fried Chicken Breast along with double sides of green beans. This choice allows you to incorporate antioxidants, fiber, and significantly reduce the calorie content.
9) Sonic Jumbo Popcorn Chicken:
Sonic Jumbo Popcorn Chicken offers a substantial amount of protein but needs to be consumed with caution due to its nutritional content. A large order of Sonic's Jumbo Popcorn Chicken contains 750 calories, 36g of fat (including 8g of saturated fat), and a staggering 2,520mg of sodium. While it provides a good amount of protein, the sodium content exceeds the recommended daily limit by a significant margin. It's essential to be mindful of your sodium intake as excessive amounts can contribute to high blood pressure. Even downsizing to smaller portions doesn't significantly improve the situation, as a small order still contains almost half of the recommended daily sodium value. It's advisable to consume Sonic Jumbo Popcorn Chicken sparingly and balance it with lower-sodium options throughout the day.
10) A&W Hand-Breaded Chicken Tenders:
A&W Hand-Breaded Chicken Tenders are known for their crispy and delicious taste. However, it's crucial to be mindful of their high sodium content. A 5-piece order of these chicken tenders contains 430 calories, 15g of fat (including 4g of saturated fat), and a substantial 1,830mg of sodium. The sodium content in these tenders approaches the recommended daily limit, and excessive sodium intake may lead to weight gain and cravings for fatty foods. It's important to consider the potential impact of these factors on your overall health and make balanced choices when enjoying A&W Hand-Breaded Chicken Tenders.
11) Popeyes Chicken Nuggets:
Popeyes Chicken Nuggets may seem tempting, but their nutritional profile raises concerns. A 12-piece order of these nuggets contains 572 calories, 36g of fat (including 16.4g of saturated fat and 2.3g of trans fat), and surprisingly no listed sodium content. However, it's highly likely that these nuggets contain some sodium, as even chicken naturally contains a small amount. The nuggets also exceed the recommended daily limit for saturated fat by a considerable margin. To satisfy your chicken nugget craving in a healthier way, consider ordering the 6-piece option from the kids' menu, which saves you 230 calories and reduces saturated fat intake. Pair it with a regular-sized order of red beans and rice, sharing it or saving half for another day to increase your fiber and antioxidant intake.