I’ve seen commercials for the KFC Double Down sandwich and I’ve been meaning to try one. I’ve heard people exclaiming how terrible it must be for you…. “Oh, my! That’s just a heart attack waiting to happen…” as they suck down their McDonald’s french fries.


Here’s a link to the nutrition information provided on KFC’s  website. The Double Down is near the bottom of the first page.

The grilled filet Double Down breaks down like this:

60 grams of protein, 4 grams of carbohydrates, 25 grams of fat, 480 calories.

50% of your calories come from protein – a little high by SPEED standards, but ok for one meal. A negligible amount of calories come from carbohydrate sources – ok with SPEED! A little more than 45% of your calories comes fat – ok, but maybe a little low for a SPEED plan.

“Wait Matt, did you just say 45% of calories from fat is LOW???!!”

Yup, I sure did. This is a common misconception about the diet we recommend. In fact, most people who review our book say something like “The authors recommend a high-protein diet…” and completely miss that we recommend a low carbohydrate, medium protein, high fat diet. It drives us nuts!

Back to the sandwich…

Kudos to KFC for also supplying us with ingredients statements for each item on their menu! You won’t find this kind of transparency with most fast food chains. And why not? I know they’re not making health food, I’d have to be an idiot not to. I’m mostly just checking for amusement purposes.

The KFC Double Down consists of a grilled filet, Colonel’s Sauce, bacon, pepper jack cheese, monterey jack cheese. The grilled filet is marinated in things I wouldn’t put in my body very frequently (corn maltodextrin, modified corn starch, partially hydrogenated soybean/cottonseed oils to name a few), the Colonel’s Sauce starts with soybean oil (not a good sign) and the bacon and cheeses aren’t exactly organic.

So, would I eat one of these every day for lunch? No, not if you paid me. But KFC has provided a low-carb meal that should keep you feeling full for hours if you’re in a pinch, or if you’re just looking for something different.

I just might try one today.

Can I eat the KFC Double Down while I'm trying to lose weight?