Food & nutrition

What to choose from the KFC menu if you want to lose weight

On a weight loss journey? From Zinger® burgers to popcorn chicken, we've rounded up the healthiest picks from the KFC menu.
Published 20 September, 2019

If you’re thinking about starting a weight loss programme but you’re worried you’ll have to give up restaurant meals, including fast food, think again.

The great thing about WW is that nothing’s off the menu, and YES that includes fried chicken! Our flexible programme is designed for real life, which means you can eat out at your favourite restaurants and fast food chains and still lose weight.

Scroll down to find out what Points® are, then keep scrolling for a breakdown of the Points values in popular KFC meals, plus sample meal combos and how they work with your Points Budget. When you sign up to WW, you'll be able to see the PP values in our 4.8* rated app.

KFC chicken

If you love popcorn chicken, we’ve got some good news: a small portion is just 4P, a regular portion is 8P and a large portion is 13P.

Feeling hungry? A mighty bucket for one is 32P, so your weeklies (or any rollovers you’ve accumulated throughout the week) may come in handy.

KFC burgers

The Zinger burger and mini fillet burger are popular with WW members, and for good reason! The Zinger burger is 12P and the mini fillet burger is 7P, which means they can sit snugly within your daily Points Budget.

If you’ve got a few more Points to spend, the fillet burger is 13P, the Zinger tower burger is 18P and the fillet tower burger is 18P.

Plant-based? An Original Vegan Burger (Quorn™ fillet coated in KFC’s famous 11 Herbs and Spices, in a sesame bun with fresh lettuce and vegan mayo) is 12P.

KFC wraps

If you fancy a sandwich but you’re a little lower on Points, the wraps may be kinder on your Budget. A Sweet Chilli Twister Wrap is 15P, Flamin' Mini Wrap is 9P and a Smokey BBQ Twister Wrap is 14P.

Rice boxes & salad

If you’d rather have rice instead, try one of the riceboxes. All variations come with steamed Tex Mex rice, fresh lettuce, sweetcorn, chopped tomatoes and bean salsa, and are drizzled with a light garlic dressing.

The original ricebox (with a piece of Original Recipe chicken fillet) and the Zinger ricebox (with a piece of Zinger chicken) are 15P each, and the veggie ricebox (served without the chicken) is 12P. You’ll have the option to order these with a sugar free drink for no extra Points.

In the mood for a salad? The Original Recipe Fillet Salad, Zinger Salad (Zinger chicken fillet on a bed of lettuce, tomato, sweetcorn and garlic dressing) and the Veggie Salad (served without the chicken) are all 9P. Again, you’ll have the option to order these with a sugar free drink for no extra Points.

Box meals

Looking for lunch on the go? The snack box mini breast fillet (one mini fillet with fries) is 9P and the Hot Wings Snack Box is 12P.

The boneless banquet (three mini fillets, popcorn chicken, regular fries, a regular side, a dip and a sugar free drink) is 26P.

Spice things up with the Zinger Box Meal With BBQ Beans Side for 33P. All hail rollovers and weeklies!

For sharing

Getting together with friends, or treating the family to a takeaway? A 6 piece bargain bucket (which comes with four regular fries) is 18P per person.

If you fancy a boneless feast instead, the 8 piece dipping boneless feast (8 mini fillets plus popcorn chicken, four regular fries, two large sides, a large bottle of drink and four dips including BBQ sauce, hot sauce, sweet chilli sauce and garlic mayo) is 23P per person.

The 12 piece dipping boneless feast (12 mini fillets plus everything else included in the 8 piece boneless feast) is 26P per person.

Sides & snacks

Fries: A regular portion of fries is 7P and a large portion is 11P.

Corn on the cob: Corn cobettes are 0-2P.

Sauces: A regular portion of gravy is 2P and a regular portion of coleslaw is 6P.

Other: A garden salad is 2P, a regular portion of BBQ beans (baked beans with a hint of BBQ sauce) is 3P, regular creamy mash is 5P and southern rice (mildly spicy rice with veggies) is 6P.

Chicken snacks: Need some spice in your life? 2 hot wings are 5P. Or if you’d rather fill up on Original Recipe chicken, 1 piece is 6P, 2 pieces are 13P and 3 pieces are 19P.

Treats

Soft serve ice cream, anyone? Stay in single digit territory with the mini chocolate sundae for 8P. If you’ve got a few extra Points to spare, the chocolate sundae is topped with chocolate sauce and chocolate drops, and it’s yours for 12P.

Drinks

A regular Pepsi is 9P, so it may be worth opting for the sugar free Pepsi Max for 0P instead.

Need a pick-me-up? KFC Krushems are thick milkshakes blended with a choice of chocolate bar or other flavouring. The Maltesers Krushems is the lowest Points option at 12P, or you can have an Oreo Krushems for 15P.

Sample meal combos

1.

Meal idea: Zinger burger 12P + regular fries 7P + gravy 2P = 21P

Top tip: Try building your other meals around ZeroPoint™ foods (foods you don’t have to track) and low Points recipes.

2.

Meal idea: Flamin' Mini Wrap 9P + two corn cobettes 0-5P + mini chocolate sundae 8P = 17-22P

Top tip: If you have corn as one of your ZeroPoint foods, enjoy the fact that you’ve still got Points to play with for the rest of the day! Use your remaining Budget on one of our recipes. If you don’t, try building your other meals around ZeroPoint foods.

3.

Meal idea: Zinger salad 9P + coleslaw 6P + regular fries 7P = 22P

Top tip: You’ll dip into your Weeklies, but that’s what they’re there for! Try planning the rest of your day around ZeroPoint foods and meals low in Points.

How to track

Tracking your meals on the WW app is quick and easy, even if you’re eating out. Simply scroll down to ‘Browse Restaurants’ on your My Day screen, choose ‘Restaurant name’ and type in KFC. Click to see all menu items and their Points value.

To track an item, find it using the Search function, then tap and track. Check out this step-by-step guide to the WW app.

Disclaimer: The Points listed in these guides are correct at the time of publishing (March 2022). Unless otherwise stated, the Points values listed are for the item as served in the restaurant - so if you ordered the chicken steamed gyoza at Wagamama, the Points value of 7PP includes all five gyoza that come as part of the dish. You might notice discrepancies between the Points you calculate using the nutritional details provided by the restaurant and the Points listed for meals in these guides. That's because the Points have taken into account any ZeroPoint™ ingredients in the meal and been adjusted accordingly, whereas the restaurant information includes nutritional values for all ingredients. For tracking purposes, use the Points values listed in these guides.