If you’ve ever wondered about the KFC biscuit nutrition info, you’re not alone. This fluffy, buttery side is a fan favorite, but it packs more calories and sodium than you might expect. Knowing what’s in each biscuit helps you make smarter meal choices without sacrificing flavor.
If you’ve ever torn into a warm, golden KFC biscuit—crispy on the outside, soft and buttery on the inside—you know it’s more than just a side. It’s a comfort food staple, a Southern tradition, and the perfect companion to a bucket of fried chicken. But while it’s delicious, have you ever stopped to wonder what’s actually inside that flaky, flaky goodness? Understanding the KFC biscuit nutrition info isn’t about guilt—it’s about making informed choices so you can enjoy your favorite foods without surprises.
Whether you’re tracking calories, managing sodium intake, or just curious about what you’re eating, knowing the nutritional breakdown of a KFC biscuit can help you plan your meals better. It’s easy to overlook a small biscuit, but those numbers add up—especially if you’re having more than one or pairing it with other high-calorie menu items. In this guide, we’ll dive deep into the facts, from calories and fat to sodium and ingredients, so you can savor every bite with confidence.
Key Takeaways
- One KFC biscuit contains about 180–200 calories, making it a moderate-calorie side, but portion control matters if you’re watching your intake.
- Each biscuit has around 9–10 grams of fat, with a mix of saturated and trans fats, so it’s best enjoyed in moderation.
- Sodium levels are high—over 500mg per biscuit, which is nearly a quarter of the daily recommended limit, especially concerning if you have high blood pressure.
- Carbohydrates come in at about 25–28 grams, mostly from refined flour, offering quick energy but little fiber.
- Protein content is low at just 3–4 grams, so pair it with a protein-rich main like grilled chicken for a balanced meal.
- KFC biscuits contain dairy and gluten, so they’re not suitable for those with lactose intolerance or celiac disease.
- Enjoying a biscuit occasionally is fine, but consider sharing or saving half to keep your meal balanced and within daily nutrition goals.
📑 Table of Contents
What’s in a KFC Biscuit?
At first glance, a KFC biscuit seems simple—flour, butter, milk, baking powder, and a pinch of salt. But the real story lies in the details. Each biscuit is made using a proprietary recipe that delivers that signature flaky texture and rich flavor. However, that deliciousness comes with a nutritional trade-off.
The primary ingredients include enriched wheat flour, water, soybean oil, butter, sugar, leavening agents (like baking powder), salt, and milk solids. While these may sound familiar, the proportions matter. The use of enriched flour means the biscuit is made from refined grains, which are stripped of fiber and many nutrients during processing. The added sugar and fats contribute to the soft, tender crumb and golden crust, but they also increase the calorie and fat content.
One thing to note is that KFC biscuits are not made with whole grains, so they don’t offer the same health benefits as whole wheat or multigrain alternatives. Additionally, the presence of dairy and gluten means these biscuits aren’t suitable for people with certain dietary restrictions. If you’re lactose intolerant or have celiac disease, you’ll need to avoid them or look for alternatives.
KFC Biscuit Nutrition Info Breakdown
Let’s get into the numbers. According to KFC’s official nutrition guide, one regular KFC biscuit (approximately 70 grams) contains the following:
– **Calories:** 180–200
– **Total Fat:** 9–10 grams (14% of daily value)
– **Saturated Fat:** 4–5 grams (20% of daily value)
– **Trans Fat:** 0.5–1 gram
– **Cholesterol:** 10–15 mg
– **Sodium:** 520–550 mg (23% of daily value)
– **Total Carbohydrates:** 25–28 grams (9% of daily value)
– **Dietary Fiber:** 1 gram (4% of daily value)
– **Sugars:** 3–4 grams
– **Protein:** 3–4 grams
These values can vary slightly depending on preparation and regional differences, but they give you a solid baseline. Now, let’s break down what each of these means for your health.
Calories: Is It Worth It?
At 180–200 calories, a KFC biscuit sits in the middle range for a side dish. It’s not outrageously high, but it’s also not light. For context, a plain dinner roll from a grocery store might have around 120–150 calories, while a homemade buttermilk biscuit could range from 150 to 220 depending on the recipe.
If you’re eating a full KFC meal—say, two pieces of Original Recipe chicken, mashed potatoes, gravy, and a biscuit—you could easily consume over 1,000 calories in one sitting. The biscuit alone contributes nearly 20% of that total. So while it’s not the biggest calorie culprit, it’s definitely part of the equation.
Fat and Saturated Fat: The Buttery Truth
With 9–10 grams of total fat per biscuit, including 4–5 grams of saturated fat, the KFC biscuit is undeniably rich. Saturated fat is linked to increased LDL (“bad”) cholesterol levels, which can raise the risk of heart disease when consumed in excess.
The American Heart Association recommends limiting saturated fat to no more than 13 grams per day for a 2,000-calorie diet. Just one biscuit takes up nearly half of that limit. The trans fat content, though small (under 1 gram), is also a concern. While KFC has reduced trans fats in recent years, trace amounts may still come from partially hydrogenated oils or frying processes.
Sodium: The Hidden Culprit
Here’s where things get tricky. One KFC biscuit contains over 500 milligrams of sodium—more than a quarter of the recommended daily limit of 2,300 mg. For people with high blood pressure or heart conditions, that’s a significant amount.
To put it in perspective, a single biscuit has more sodium than a small bag of potato chips (which averages around 150–200 mg). When you add in other high-sodium sides like mashed potatoes with gravy or extra crispy chicken, your sodium intake can skyrocket past 1,500 mg in one meal.
High sodium intake is linked to water retention, bloating, and long-term cardiovascular risks. If you’re sensitive to salt or monitoring your intake, the KFC biscuit nutrition info should give you pause.
Carbohydrates and Fiber: Quick Energy, Low Nutrition
The biscuit contains 25–28 grams of carbohydrates, mostly from refined white flour. These carbs break down quickly into glucose, giving you a short energy boost—but without fiber to slow digestion, you may experience a blood sugar spike followed by a crash.
With only 1 gram of fiber, the biscuit offers minimal digestive benefits. Compare that to a whole grain biscuit, which might have 3–5 grams of fiber and more sustained energy. If you’re looking for a more balanced option, consider pairing your biscuit with a protein-rich main like grilled chicken to slow digestion and keep you full longer.
Protein: Not a Powerhouse
At just 3–4 grams of protein, the biscuit isn’t a significant source of this essential nutrient. Protein helps repair muscles, keeps you full, and supports immune function. For a more balanced meal, combine your biscuit with a high-protein side like green beans or a side salad with grilled chicken.
How Does It Fit Into a Healthy Diet?
Now that you know the KFC biscuit nutrition info, the big question is: can you still enjoy it? Absolutely—but with awareness.
Occasional indulgence is part of a balanced lifestyle. If you’re eating a KFC meal once in a while, a biscuit won’t derail your health goals. But if you’re a regular customer, it’s worth considering how often you’re consuming high-calorie, high-sodium, low-fiber foods.
Here are a few smart strategies:
– **Share it:** Split a biscuit with a friend or family member. You still get the flavor without the full nutritional load.
– **Save half:** Eat half now and save the rest for later. This helps with portion control and reduces waste.
– **Pair wisely:** Choose lower-calorie sides like green beans or corn on the cob instead of mashed potatoes and gravy.
– **Balance your day:** If you know you’re having a KFC meal, eat lighter earlier in the day—think salads, lean proteins, and veggies.
Are There Healthier Alternatives?
If you love biscuits but want a healthier option, consider making your own at home. Homemade biscuits can be made with whole wheat flour, less sugar, and healthier fats like olive oil or avocado oil. You can also reduce the salt and add herbs for extra flavor.
Another option is to look for whole grain or low-sodium biscuit brands at the grocery store. Some companies now offer gluten-free, dairy-free, or reduced-sodium versions that cater to specific dietary needs.
If you’re dining out, some restaurants offer biscuit alternatives like cornbread or sweet potato rolls, which may have slightly better nutrition profiles depending on the recipe.
Final Thoughts: Enjoy, But Be Mindful
The KFC biscuit is a beloved comfort food, and there’s no shame in loving it. But knowing the KFC biscuit nutrition info empowers you to make choices that align with your health goals. It’s not about eliminating joy from your meals—it’s about balance.
One biscuit every now and then? Totally fine. Three biscuits with a large combo meal every week? That might be worth rethinking. Listen to your body, stay informed, and savor every bite—responsibly.
Frequently Asked Questions
How many calories are in a KFC biscuit?
A single KFC biscuit contains approximately 180–200 calories, depending on size and preparation. This makes it a moderate-calorie side, but it can add up quickly when combined with other menu items.
Is the KFC biscuit high in sodium?
Yes, one KFC biscuit has over 500 milligrams of sodium, which is about 23% of the recommended daily limit. This can be a concern for people managing blood pressure or heart health.
Does the KFC biscuit contain gluten?
Yes, the KFC biscuit is made with enriched wheat flour, so it contains gluten and is not safe for people with celiac disease or gluten sensitivity.
Can I eat a KFC biscuit on a low-carb diet?
With 25–28 grams of carbohydrates per biscuit, it’s not ideal for strict low-carb or ketogenic diets. However, if you’re following a moderate carb plan, you might enjoy it occasionally in small portions.
Are KFC biscuits vegan?
No, KFC biscuits contain dairy (butter and milk solids) and are not vegan. They also contain gluten, so they’re not suitable for those avoiding animal products or gluten.
How can I make a healthier version of a KFC biscuit at home?
You can bake your own biscuits using whole wheat flour, less sugar, and healthier fats like olive oil. Reducing salt and adding herbs can also boost flavor without the extra sodium.