Demystifying the Calorie Count of KFC’s Green Beans

When craving the Colonel’s secret blend of 11 herbs and spices, opting for a side of green beans can help balance out a fried chicken feast. But are KFC’s green beans really a healthy choice? Let’s break down the calorie count and nutrition facts to find out.

Calorie Ranges of KFC Green Beans

KFC offers green beans in two sizes:

• Individual serving – Contains just 25 calories

• Family size – Has 80 calories

This wide calorie range gives you options based on your appetite and health goals. The individual size makes a sensible side for a meal, while the larger family size can feed a crowd.

Nutritional Profile of KFC Green Beans

Beyond calories, the nutrition details of KFC green beans reveal it’s one of the healthier menu items:

• Fat: 0g
• Carbs: 4g total, 2g net carbs
• Protein: 1g

With zero fat and minimal carbs and protein, the green beans provide bulk and nutrients without excessive calories.

KFC Green Beans nutrition Per Serving

Let’s compare the two serving sizes of KFC green beans:

Individual serving

• Calories: 25
• Total fat: 0g
• Total carbs: 4g
• Net carbs: 2g
• Protein: 1g

This provides 5% of daily calories on a 2000 calorie diet.

Family size

• Calories: 80
• Total fat: 0g
• Total carbs: 4g
• Net carbs: 2g
• Protein: 4g

This provides 4% of daily 2000 calories.

The family size doesn’t scale up dramatically in nutrients despite having over 3 times the calories. Both servings make an ultra low cal, low carb addition to any KFC meal.

KFC Green Bean Ingredients

KFC green beans contain just three ingredients:

• Green beans
• Water
• Salt

The simple list of recognizable whole foods confirms this is one of the freshest options at KFC. The green beans provide natural vitamins, minerals, and fiber.

How KFC Green Beans are Prepared

KFC uses a straightforward process to prepare their green beans:

1. Fresh green beans are thoroughly washed.

2. Beans are lightly salted and added to boiling water.

3. They are blanched for a short time to partially cook but retain crispness.

4. Excess water is drained off and they’re portioned into servings.

5. The green beans are then steamed and served hot.

This method helps maximize both the flavor and the nutritional value of the beans for an appealing balance of taste and health.

Green Beans Nutrition Facts

To fully appreciate the nutritional merits of KFC’s green beans, let’s look at the health benefits of green beans in general:

• Excellent source of vitamin C – one cup contains 14% DV.

• Good source of vitamin K, providing 15% DV per cup.

• Provides folate, manganese, vitamin A.

• 3 grams fiber per cup.

• Part of the antioxidant-rich family of cruciferous vegetables.

• Low glycemic index which helps control blood sugar.

When paired with a main entree, sides like green beans make the meal more balanced and nutritious overall.

Pairing KFC Green Beans with Menu Items

So which KFC menu items best complement an order of green beans?

For kids: Green beans are an ideal veggie pairing with kid-friendly options like chicken tenders, popcorn chicken, or a drumstick meal.

With fried chicken: Balance out Original Recipe or Extra Crispy chicken with green beans for a nutritious pairing.

With lighter entrees: Try green beans alongside grilled chicken or sides like mashed potatoes, corn, slaw, or mac and cheese.

For dipping: Use green beans for dipping in sauces or gravy to limit calories and carbs versus biscuits.

As a snack: A small side of green beans can curb hunger when you need a pick-me-up.

Adding green beans to your KFC order boosts nutrition without sacrifice on taste. They complement almost any menu item.

Tips for Making Healthier KFC Choices

Beyond swapping out fries for green beans, there are other easy ways to cut calories at KFC:

• Opt for grilled chicken instead of fried.

• Mix up your 2-piece or 3-piece combo with lighter breast meat.

• Choose slaw or corn as additional side options over mac and cheese or mashed potatoes.

• Enjoy a fresh garden side salad with light dressing rather than biscuits.

• Skip sugary soda and have water, unsweetened tea, or diet soda instead.

• Share a large meal with a friend or take half home. Portion control is key.

• Compare sandwiches and remove the top bun to eliminate extra carbs and calories.

With smart substitutions and size adjustments, you can still enjoy the flavors of KFC without overdoing it on calories or fat.

KFC Green Beans vs Other Options

How do green beans stack up against KFC’s other side dishes?

KFC green beans: 25-80 calories, 0g fat

Mashed potatoes and gravy: 160 calories, 9g fat

Cole slaw: 140 calories, 11g fat

Corn: 90 calories, 0g fat

Mac and cheese: 240 calories, 13g fat

Biscuit: 210 calories, 11g fat

The green beans are decisively the lowest calorie option. For watching carbs, they’re comparable to corn and superior to starchy potatoes or biscuits.

Ways to Cook Green Beans at Home

You can easily replicate KFC-style green beans at home with these cooking methods:

• Steam fresh green beans until just tender-crisp, about 5 minutes. Toss with a bit of salt, pepper, and lemon juice.

• Saute chopped green beans in olive oil with garlic, salt, and pepper for 3-4 minutes until bright green.

• Roast green beans tossed in oil at 400°F for 15-20 minutes for caramelized flavor.

• Grill blanched green beans over medium heat for charred bits.

• Simmer in chicken or vegetable broth instead of water for more flavor.

Experiment with spices like garlic powder, onion powder, herbs, crushed red pepper, or Parmesan cheese.

Healthy Meals with Green Beans

Beyond just a simple side, green beans shine in these hearty meals:

• Green bean salad with tomatoes, nuts, and balsamic vinaigrette.

• Pasta with green beans, basil, olive oil, and shaved Parmesan.

• Stir fry with green beans, chicken, garlic, ginger, and soy sauce.

• Green bean casserole – the classic with mushroom soup, fried onions, and bacon.

• Sausage and potatoes skillet with green beans.

• Chicken and rice soup loaded with green beans.

Take advantage of the versatility of green beans to expand your recipe repertoire.

When ordering at KFC, green beans are a smart swap that boosts nutrition without sacrificing satisfaction. Their light prep enhances natural flavor and retains health benefits. With just 25-80 calories and 0g fat, KFC’s green beans provide a sensible way to work more veggies into your comfort food feast.