⏱ 30 min total“KFC-Style” High-Protein Popcorn Chicken
Per 1 serving · 209 g · 9 ingredients
of a 2,000 cal day
- Protein44g47% of calories
- Carbs33g36% of calories
- Fat7g17% of calories
- ✓ Protein-dense
At a glance
One serving of “KFC-Style” High-Protein Popcorn Chicken (209 g) has 382 calories, with 44 g of protein, 33 g of carbohydrates and 7 g of fat. Most of its energy comes from protein (47% of calories). It is high in protein (87% DV), thiamine (42% DV) and riboflavin (b2) (40% DV). Keep an eye on sodium and cholesterol, which provide 35% and 45% of the daily value.
High in
20%+ of the daily value
- Protein87%
- Thiamine42%
- Riboflavin (B2)40%
- Niacin86%
- Vitamin B680%
- Vitamin B1222%
Good source of
10–19% of the daily value
- Folate (B9)15%
- Calcium13%
- Potassium12%
- Magnesium13%
- Zinc14%
- Copper16%
Watch
20%+ of the daily value
- Sodium35%
- Cholesterol45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Chicken breast
⅛ tbsp Garlic- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¼ extra large Egg
½ large Egg white
2 ¼ tsp Sriracha- 🥄⅜ scoop (30g) Whey protein powder
⅜ cup Breadcrumbs
Directions
- 1
Preheat oven to 420°F.
- 2
Chop chicken breasts into small, thumb-sized pieces.
- 3
Season chicken with garlic, sea salt, and pepper.
- 4
In a bowl, beat eggs and sriracha together.
- 5
Prepare separate bowls for protein powder and wheat panko crumbs.
- 6
Coat chicken in protein powder, dip in egg mixture, then coat in panko crumbs. Place on a baking rack or sheet.
- 7
Bake for 15 minutes.
- 8
Allow to cool slightly before serving.
Vitamins & minerals
Amounts for 1 serving (209 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 45 μg | 5% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 1 mg | 42% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 14 mg | 86% |
| Vitamin B6 | 1 mg | 80% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 141 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 131 mg | 13% |
| Iron | 3 mg | 43% |
| Potassium | 546 mg | 12% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 346 mg | 49% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.4 mg | 19% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0.5 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 30 μg | — |
| Serine | 2 g | — |
| Starch | 24 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 382 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in “KFC-Style” High-Protein Popcorn Chicken?
One serving of “KFC-Style” High-Protein Popcorn Chicken (1 serving) has 382 calories, which works out to 183 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is “KFC-Style” High-Protein Popcorn Chicken high in protein?
Yes. It has 44 g of protein per serving, and 47% of its calories come from protein (11 g of protein per 100 calories).
Is “KFC-Style” High-Protein Popcorn Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in “KFC-Style” High-Protein Popcorn Chicken?
800 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in “KFC-Style” High-Protein Popcorn Chicken?
4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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