KFC coleslaw is a classic side dish that many people order with their fried chicken meals. But with rising obesity rates, more people are becoming concerned about the calorie content of fast food menu items. KFC coleslaw contains fewer calories than items like french fries or mac and cheese, but it still packs a caloric punch. So how many calories are actually in a KFC coleslaw individual side?
Calories in KFC Coleslaw
According to the KFC nutrition information page, a KFC coleslaw individual side order contains 110 calories [1].
This is for a 3.5 oz (99 g) side order cup of coleslaw. The full nutrition facts are:
| Nutrition Facts | Amount per Serving |
|---|---|
| Calories | 110 |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Cholesterol | 5 mg |
| Sodium | 150 mg |
| Total Carbohydrates | 12 g |
| Dietary Fiber | 2 g |
| Sugars | 8 g |
| Protein | 1 g |
So a single 3.5 ounce side cup of KFC coleslaw contains 110 calories.
Calorie Breakdown
Looking at the nutritional breakdown:
– Total fat: 9 g
– Saturated fat: 1 g
– Trans fat: 0 g
– Cholesterol: 5 mg
– Sodium: 150 mg
– Total carbohydrates: 12 g
– Dietary fiber: 2 g
– Sugars: 8 g
– Protein: 1 g
The majority of calories in KFC coleslaw come from fat (9 g) and carbohydrates (12 g).
Fat provides 9 calories per gram, so the 9 grams of total fat equals 81 calories.
Carbohydrates provide 4 calories per gram, so the 12 grams of carbs equals 48 calories.
Protein (1 gram) provides 4 calories per gram, so 1 gram of protein equals just 4 calories.
Adding up the calories from fat (81), carbs (48), and protein (4) totals 133 calories. This accounts for the 110 total calories listed in the KFC nutrition facts. The discrepancy is likely due to rounding.
Calorie Density
When looking at calorie density, KFC coleslaw provides 31 calories per 1 ounce (28 gram) serving.
This means it is a relatively low-calorie fast food side dish compared to options like fries and mac and cheese:
| Food | Calories per ounce |
|---|---|
| KFC coleslaw | 31 calories |
| KFC french fries | 115 calories |
| KFC mac and cheese | 86 calories |
As you can see, KFC fries contain nearly 4 times as many calories per ounce compared to KFC coleslaw. And mac and cheese has nearly 3 times as many calories.
So while KFC’s coleslaw does contain 110 calories in a small 3.5 ounce side, it’s one of the lower calorie options for a KFC side dish.
Comparing to Other Coleslaws
KFC coleslaw has 110 calories per 3.5 ounce serving. How does this compare to coleslaw from other restaurants?
Here is the calorie content of coleslaw at some other popular fast food chains [2]:
| Restaurant | Calories (3.5 oz serving) |
|---|---|
| KFC | 110 calories |
| Chick-fil-A | 140 calories |
| McDonald’s | 150 calories |
| Wendy’s | 120 calories |
| Burger King | 90 calories |
KFC’s coleslaw has 110 calories, which is moderate compared to other fast food chains. Chick-fil-A’s has 140 calories, McDonald’s has 150 calories, and Wendy’s has 120 calories in a 3.5 oz side of coleslaw.
Burger King has the lowest at just 90 calories per serving.
So KFC’s coleslaw calories are mid-range. Not the lowest in fast food, but not the highest either. Burger King’s coleslaw has the least calories.
Possible Additions
The nutrition information for KFC coleslaw reflects the standard recipe. However, calories can vary depending on any additional ingredients or dressings added.
Some ways KFC customers may customize their coleslaw and add additional calories include:
Fried Chicken on Top
Adding a piece of KFC fried chickenbreast on top of the coleslaw can add a significant amount of calories. A KFC extra crispy chicken breast has 340 calories [3]. So topping your coleslaw with fried chicken could nearly triple the calories.
Extra Dressing
Asking for extra coleslaw dressing on the side or poured over top would increase the calories. Unfortunately KFC does not provide nutrition info for their creamy coleslaw dressing alone. But most creamy dressings average around 100 calories per ounce. Adding just 1-2 oz of dressing could add 100-200 calories.
Cheese
Some KFC locations allow adding shredded cheddar cheese on top of the coleslaw. A 1/2 cup of shredded cheddar cheese contains about 225 calories [4]. So melted cheese could potentially double the calories.
Croutons
Croutons are another popular coleslaw topping. 1/2 cup of buttery croutons can have around 200 calories [5]. So sprinkling some crunchy croutons over your KFC coleslaw could significantly increase the calorie count.
The standard KFC coleslaw recipe has 110 calories as provided. But customizing with fried chicken, extra dressing, cheese or croutons can potentially double or triple the total calorie amount.
Low Calorie Serving Tips
If you want to enjoy KFC coleslaw while reducing the calorie count, here are some tips:
– Order the small size. The nutrition info reflects a 3.5 oz side. Ordering a larger size will increase calories.
– Skip the fried chicken topping. Enjoy the coleslaw on its own without fried chicken on top.
– Ask for dressing on the side. Then you control how much dressing is added.
– Hold the cheese and croutons. Skip these higher calorie toppings.
– Use hot sauce instead. Add a dash of hot sauce or hot pepper flakes for flavor without the calories.
– Eat it alongside grilled chicken. Pair your coleslaw with a lower calorie KFC grilled chicken breast or leg portion.
– Portion out half. Portion out half the coleslaw into a separate container when you receive your order, and put the other half away to enjoy later.
Healthier Coleslaw Alternatives
For an even lower calorie coleslaw option, you can make healthier coleslaw at home. Here are some tips:
– Use Greek yogurt instead of mayo. Swap mayo for tangy, protein-packed Greek yogurt.
– Try mustard or vinegar-based dressings. These have fewer calories than creamy dressings.
– Add vegetables like shredded carrots or broccoli slaw. This increases the fiber and nutrient content.
– Use less oil. Saute the slaw veggies in just 1 tsp oil instead of drowning in dressing.
– Skip added sugar. Season with salt, pepper, lemon juice, garlic and herbs instead.
– Play with spices. Add chili powder, paprika, curry powder or cumin for flavor without calories.
Homemade coleslaws provide way more freedom to pack in nutrients and cut calories compared to restaurant versions. So making your own healthier coleslaw is a great option.
The Bottom Line
A KFC coleslaw individual side order contains 110 calories in a 3.5 ounce serving. This offers a moderate amount of calories compared to other KFC side dishes and other fast food chain coleslaws. Add-ons like fried chicken, extra dressing, cheese and croutons can significantly increase the total calorie count. To lighten up your KFC coleslaw, opt for the small size, skip high-calorie toppings, use hot sauce instead, and pair it with grilled chicken. Or make your own healthy coleslaw at home. Knowing the calorie content can help you enjoy this classic side dish while still maintaining your daily calorie goals.
References
1. https://www.kfc.com/nutrition/pdf/kfc_nutrition.pdf
2. https://fastfoodnutrition.org/kfc/coleslaw
3. https://fastfoodnutrition.org/kfc/crispy-chicken-breast
4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172744/nutrients
