KFC Seed Oil Report Card
Based on our menu research, KFC cooks with: low-linolenic and refined soybean oil (fried chicken); some items in canola/soybean oil blends. Across the 64 menu items we analyzed, it averages 10.4g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at KFC
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Kentucky Grilled Chicken Breast + Bottled Water, 1.8g total
| Item | PUFA |
|---|---|
| Ruthye's Sweet Chili Revenge Sauce | 0.0g |
| Kentucky Grilled Chicken Breast | 1.8g |
| Kentucky Grilled Chicken Thigh | 2.3g |
| Mac & Cheese | 2.9g |
| Chicken Wing (Original Recipe) | 3.0g |
What to Avoid at KFC
| Item | PUFA |
|---|---|
| 12-Piece Chicken Bucket | 76.3g |
| 8-Piece Chicken Bucket | 50.9g |
| Bacon Twister | 48.0g |
| Twister Classic | 43.8g |
| 5-Piece Tenders Big Box Meal | 36.2g |
Every KFC item, ranked
All 64 items we have for KFC, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Green Beans | 0.0g |
| Fountain Drink | 0.0g |
| Ruthye's Sweet Chili Revenge Sauce | 0.0g |
| BBQ Dipping Sauce Cup | 0.0g |
| Sweet and Sour Dipping Sauce Cup | 0.0g |
| Honey Sauce Packet | 0.0g |
| Biscuit | 0.4g |
| Corn on the Cob | 0.5g |
| Whole Kernel Corn | 0.5g |
| Gravy | 1.0g |
| Colonel's Buttery Spread | 1.0g |
| Kentucky Grilled Chicken Breast | 1.8g |
| Mashed Potatoes (no gravy) | 2.1g |
| Kentucky Grilled Chicken Thigh | 2.3g |
| Mashed Potatoes & Gravy | 2.7g |
| Mac & Cheese (side) | 2.9g |
| Mac & Cheese | 2.9g |
| Chicken Wing (Original Recipe) | 3.0g |
| Chicken Tender (1 pc) | 3.6g |
| Nuggets (8 pc) | 3.8g |
| 2-Piece Tenders | 3.8g |
| Cherry Pie Poppers | 4.0g |
| Creamy Buffalo Dipping Sauce Cup | 4.0g |
| Chicken Drumstick (Original Recipe) | 4.1g |
| Kids Meal - 5 Pc Nuggets | 4.8g |
| KFC Sauce | 4.8g |
| Honey Mustard Dipping Sauce Cup | 5.4g |
| 3-Piece Tenders | 5.8g |
| Nuggets (12 pc) | 5.8g |
| Finger Lickin' Good Dipping Sauce Cup | 6.5g |
| Lobo's Wild Ranch Sauce | 6.6g |
| Extra Crispy Drumstick | 6.7g |
| Chicken Drumstick (Extra Crispy) | 6.7g |
| Coleslaw | 7.2g |
| Supergirl Solar Honey Mustard Sauce | 7.2g |
| Chocolate Chip Cake | 7.5g |
| 4-Piece Tenders | 7.7g |
| Chicken Wing (Extra Crispy) | 7.7g |
| Chicken Thigh (Original Recipe) | 7.7g |
| Chicken Littles Sandwich | 8.0g |
| Creamy Ranch Dipping Sauce Cup | 8.4g |
| Bacon Ranch Dipping Sauce Cup | 8.5g |
| Secret Recipe Fries (Individual) | 9.0g |
| Korean BBQ Mac & Cheese Bowl | 10.0g |
| Chicken Breast (Original Recipe) | 10.7g |
| Popcorn Chicken | 11.2g |
| Extra Crispy Thigh | 11.4g |
| Chicken Thigh (Extra Crispy) | 11.4g |
| Nuggets (24 pc) | 11.5g |
| Pot Pie | 12.0g |
| Secret Recipe Fries (Large) | 12.8g |
| Zinger Sandwich | 13.8g |
| Korean BBQ Loaded Fries Bowl | 14.0g |
| Famous Bowl | 15.0g |
| Spicy Bacon Twister | 18.0g |
| Chicken Breast (Extra Crispy) | 19.3g |
| Spicy Chicken Sandwich | 19.8g |
| Chicken Sandwich | 21.0g |
| Spicy Twister | 21.2g |
| 5-Piece Tenders Big Box Meal | 36.2g |
| Twister Classic | 43.8g |
| Bacon Twister | 48.0g |
| 8-Piece Chicken Bucket | 50.9g |
| 12-Piece Chicken Bucket | 76.3g |
Fry Oil History at KFC
Cooking in low linolenic soybean oil since April 2007.
KFC said in October 2006 it would drop partially hydrogenated soybean oil, and it finished converting all 5,500 US restaurants by the end of April 2007. The replacement was low linolenic soybean oil, which is still a seed oil, just one without the trans fat. Source
On October 30, 2006 KFC announced it would start frying Original Recipe, Extra Crispy and potato wedges in low linolenic soybean oil instead of partially hydrogenated soybean oil. The point was to get to zero grams of trans fat per serving. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does KFC use seed oils?
Based on our menu research, KFC cooks with: low-linolenic and refined soybean oil (fried chicken); some items in canola/soybean oil blends. Across the 64 menu items we analyzed, it averages 10.4g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does KFC cook with?
Our research indicates: low-linolenic and refined soybean oil (fried chicken); some items in canola/soybean oil blends. Preparation can vary by location, so treat PUFA numbers as estimates.
Does KFC use beef tallow?
No. Our research indicates KFC cooks with low-linolenic and refined soybean oil (fried chicken); some items in canola/soybean oil blends, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is KFC seed oil free?
No. Our research indicates KFC cooks with low-linolenic and refined soybean oil (fried chicken); some items in canola/soybean oil blends, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at KFC?
Ruthye's Sweet Chili Revenge Sauce is the lowest-PUFA item we analyzed at KFC, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at KFC?
12-Piece Chicken Bucket is the highest-PUFA item we analyzed at KFC, at an estimated 76.3g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where KFC lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.