Don’t let the vegetables fool you, KFC coleslaw is not fit for a ketogenic diet. With 10 grams of net carbs per individual serving, KFC coleslaw can kick your body out of ketosis if not properly accounted for.
KFC Coleslaw
Is it Keto?
No
Why isn’t KFC Coleslaw Keto Friendly?
High in Carbs
An individual side of KFC coleslaw stands at a whopping 10 grams of net carbs, making it unfit for a ketogenic lifestyle. The recommended daily intake of net carbs for a keto diet lies around 20-30 grams per day.
While the net carbs in KFC coleslaw can likely squeeze into your budget, it’s important to be mindful of your total carb intake for the full day to keep your body in ketosis.
High in Sugars
Eating a high amount of sugar on the keto diet causes your blood sugar levels to rise, thus making it hard for your body to remain in ketosis.
The recommended daily keto diet sugar intake is 0 grams, and KFC Coleslaw has 10 grams of net carbs.
If a sugar-free keto diet doesn’t sound like the right fit for you, just make sure to stay under your total daily budget for net carbs.
Sugar is a simple carbohydrate, so as long as you stay at or under your carbohydrate threshold, you should have no problems getting and staying in ketosis.
Regardless, the high amount of sugar and net carbs in KFC coleslaw make it less than ideal for a ketogenic diet, so it’s best to avoid the dish all together.
Nutritional Info
Serving size: 1 individual side
| Net Carbs | 10 grams |
| Fat | 12 grams |
| Protein | 1 gram |
| Total Carbs | 14 grams |
| Fiber | 4 grams |
| Calories | 170 |
| Sugars | 10 grams |
Alternatives
While keto-friendly side options are limited at KFC, there are a couple to choose from in order to keep your body in ketosis, including:
- Green Beans: 2 g of net carbs.
- Caesar Side Salad: 1 g of net carbs.
- House Side Salad: 1 g of net carbs.
It’s important to note that theses side salads should be ordered with no croutons to be extra keto-approved.
To complete your keto-friendly meal, pair these sides with grilled chicken and a diet soda, water, or unsweetened iced tea to complete your meal.
The Bottom Line
Due to its high amount of carbs and sugars, KFC coleslaw is not recommended for a ketogenic diet.
Alternative side options that are keto-friendly at KFC include a side of green beans, Caesar side salad, or a house side salad without croutons.
In order to achieve a healthy weight loss on keto, it’s important to achieve the ideal macronutrient ratio of 70% fat, 20-25% protein, and 5-10% carbs per day.
