5 things you can eat at KFC for muscle building!

Standing in KFC and wondering what you can order there? At first glance, a fast food restaurant doesn’t look athlete-friendly, but again, there are a few options. In this article, I’ll show you 5 things you can eat at KFC for muscle building!

#1 Grilled Gourmed Chicken

The Grilled Gourmed Chicken is the healthiest burger in KFC’s lineup. With this burger, you have plenty of protein from the chicken and some carbs from the bun. Compared to KFC’s other burgers, the Grilled Gourmed Chicken is relatively low in fat because it uses grilled chicken instead of breaded chicken. With 432 calories, 34 grams of protein, 42 grams of carbohydrates and 14 grams of fat, you have a burger that is relatively good for building muscle.

#2 Filet Bites

While all of the chicken parts at KFC have a lot of protein, the Filet Bites are the best choice for an athlete. The reason for this is the breading is much lower in fat and therefore healthier. One serving has 3 Filet Bites, which is 75 g. With 174 calories, 15 g of protein, 9 g of carbs and 9 g of fat, Filet Bites are definitely one of the best things you can order from KFC for muscle building.

#3 Filet Bites Salad

Not only can you order the Filet Bites individually, but you can also order them together in a salad. Besides the protein, the Filet Bites Salad also has healthy micronutrients like vitamins and fiber. With 275 calories, 20 g of protein, 19 g of carbohydrates and 12 g of fat, you have a healthy and complete meal with this. The Filet Bites Salad is filling, making it not only a good choice for muscle building, but also great for fat loss.

#4 Corn on the Cob

KFC also has corn on the cob as a side dish. In this case, it is half corn on the cob. For athletes, this is a very good choice as it is unprocessed vegetable with healthy carbohydrates as well as important micronutrients. The corn on the cob has 139 calories, 5g of protein, 24g of carbohydrates and 3g of fat, making it an ideal side dish for your home-cooked meal.

#5 Mashed Potatoes

Another good side dish and carbohydrate source at KFC is the mashed potatoes. Similar to the Coleslaw salad, the mashed potatoes are served in a cup. However, in comparison, this side dish is much lower in fat and healthier. With 89 calories, 2 g protein, 18 g carbohydrates and 1 g fat, you have a very good alternative or additional side dish for a muscle building menu at KFC.


You can also eat relatively healthy in a KFC if you know what to order. For muscle building, a KFC visit is less bad than for fat loss because you don’t have to cut calories as much. Still, you certainly shouldn’t eat fast food every day. But once you’re there, there are definitely ways to make the meal relatively muscle-building friendly.

Did these tips help you find something at KFC to eat for muscle building? Feel free to share your experiences in the comments, I’m happy to share with you. If you have any other questions about muscle building nutrition at KFC, you can ask me there too, I’m happy to help!

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