Choosing a chicken chain for your meal might seem like a healthier alternative to a burger joint, but be wary of the menu options filled with fried chicken and high-calorie choices instead of the lean protein you might expect. Even chicken breast can become a culprit when it's smothered in heavy sauces and deep-fried. To identify the "unhealthiest" options on chicken chain menus, focus on three key factors: calories, saturated fat, and sodium. Keep in mind that this particular meal should account for approximately 30% of your daily recommended intake of these nutrients on a 2,000-calorie diet, with a maximum of 22 grams of saturated fat and 2,300 milligrams of sodium. While many choices on this list may not be the healthiest, it doesn't mean you can't enjoy your favorites. If you're craving fried chicken from KFC or Chick-Fil-A, for instance, consider opting for smaller portions, skipping high-fat sides like fries and mashed potatoes or mac and cheese. Alternatively, you can choose a kid's meal or share a small order with a friend to satisfy your craving without going overboard. Remember to check the menu in advance to plan healthier options when visiting any of these chicken chains.
1) Chick-fil-A's Cobb Salad With Nuggets
Calories: 850 | Fat: 61g (Saturated Fat: 13g) | Sodium: 2,220mg | Carbs: 34g (Fiber: 5g, Sugar: 10g) | Protein: 42g
Not all salads are equally healthy, and this order from Chick-fil-A is a prime example. The Cobb Salad features breaded and pressure-cooked chicken nuggets on a bed of mixed greens, topped with roasted corn kernels, Monterey Jack and Cheddar cheese, crumbled bacon, hard-boiled egg, and grape tomatoes. This salad contributes to 42% of your daily recommended calorie intake (based on a 2,000 calorie diet). Surprisingly, it also contains 59% of the recommended daily maximum of saturated fat. For a healthier option, consider swapping the nuggets for grilled chicken and cutting back on the cheese and bacon.
2) Popeyes' Spicy Bacon & Cheese Chicken Sandwich Combo
Calories: 830 | Fat: 53g (Saturated Fat: 19g) | Sodium: 1,874.6mg | Carbs: 51g (Fiber: 2g, Sugar: 8g) | Protein: 36g
This chicken sandwich from Popeyes consists of a marinated, battered, and breaded chicken breast fillet with pickles, spicy mayo, Havarti cheese, and bacon, all sandwiched between buttery toasted brioche buns. The sandwich alone provides a whopping 86% of the recommended daily maximum of saturated fat and 81.5% of the recommended daily maximum of sodium. Opting for a kid's meal or a small order of chicken nuggets would be a wiser choice.
3) KFC's 4-Piece Fried Chicken Combo Meal
Calories: 1,240 | Fat: 60g (Saturated Fat: 13g) | Sodium: 3,290mg | Carbs: 98g (Fiber: 5g, Sugar: 55g) | Protein: 82g
This combo meal from KFC includes four pieces of fried chicken, mashed potatoes, and a medium soda. Although it may seem like a good deal, it's actually detrimental to your healthy eating plan. This meal alone accounts for 62% of your daily recommended calories and a staggering 143% of your daily recommended sodium intake. While it offers a high protein content of 82g, your body cannot efficiently utilize such a large amount of protein in one sitting. It's best to opt for healthier alternatives.
4) Raising Cane's The Caniac Combo
Calories: 1,790 | Fat: 104g (Saturated Fat: 16g) | Sodium: 3,160mg | Carbs: 124g (Fiber: 15g, Sugar: 21g) | Protein: 89g
This combo meal from Raising Cane's includes six chicken fingers, fries, two servings of sauce, toast, cole slaw, and a large fountain drink. Consuming this meal alone means taking in 89.5% of your total daily calories, 73% of the recommended daily maximum of saturated fat, and 137% of the recommended daily maximum of sodium. Regularly ordering such a meal can lead to weight gain and increase your risk of heart disease and other chronic conditions.
5) Church's Texas Chicken's 3-Piece Mixed Combo (Original)
Calories: 1,600 | Fat: 80g (Saturated Fat: 24g) | Sodium: 3,155mg | Carbs: 99g (Fiber: 6g, Sugar: 100g) | Protein: 60g
This combo meal from Church's Texas Chicken consists of three pieces of fried chicken (wing, leg, thigh), regular mashed potatoes with gravy, regular cole slaw, a biscuit, and a regular cola. This single order contributes to 80% of your total daily calories, 109% of the recommended daily maximum of saturated fat, and 137% of the recommended daily maximum of sodium. If you're craving Church's Texas Chicken, it's advisable to order a la carte and consume smaller portions.
6) Zaxby's 3 Nibblerz Sandwiches Meal
Calories: 1,630 | Fat: 74g (Saturated Fat: 13g) | Sodium: 3,545mg | Carbs: 195g (Fiber: 9g, Sugar: 84g) | Protein: 46g
While these mini sandwiches may seem like a healthier option, they actually contain more calories compared to regular sandwich meals. This meal contributes to 71% of your daily recommended calories, 59% of the recommended daily maximum of saturated fat, and one-and-a-half times the recommended daily maximum of sodium. Opt for the grilled chicken sandwich without sauce and skip the fries for a better alternative.
7) Bonchon's Bulgogi
Calories: 1,369 | Fat: 69g (Saturated Fat: 19g) | Sodium: 1,017mg | Carbs: 92g (Fiber: 7g, Sugar: 13g) | Protein: 82g
Although not a chicken dish, Bonchon's Bulgogi is worth mentioning. This dish features thinly sliced marinated beef sautéed with mushrooms, scallions, sesame seeds, and onions, served with white rice. It contains 1,369 calories, 69g of fat (with 19g saturated fat), and 1,017mg of sodium. Avoiding this dish would be wise due to its high calorie, saturated fat, and sodium content.
8) Wingstop's 10-Piece Wing Combo
Calories: 2,333 | Fat: 134g (Saturated Fat: 28g) | Sodium: 2,885mg | Carbs: 163g (Fiber: 3g, Sugar: 88g) | Protein: 108g
While it may seem like a substantial meal, the nutritional information of this combo wing meal is excessive. The combo includes 10 bone-in mild wings, regular fries, honey mustard dip, and a 20-fluid-ounce cola. The calorie, saturated fat, and sodium content all exceed the recommended daily maximum. Additionally, the carb content is equivalent to consuming nearly 11 slices of bread.
9) Jollibee's Chickenjoy With Jolly Spaghetti
Calories: 1,205 | Fat: 54g (Saturated Fat: 14g) | Sodium: 2,920mg | Carbs: 109g (Fiber: 10g, Sugar: 19g) | Protein: 64g
This combo includes Jollibee's Chickenjoy with two pieces of spicy chicken, gravy, and Jolly Spaghetti. The dish exceeds 50% of the recommended daily maximum calories, 127% of the recommended daily limit of sodium, and 64% of the recommended daily maximum of saturated fat. Remember that additional beverages and side dishes will further increase the total calorie and sugar intake.