How Many Syns In A KFC Rice Box? & Low Syns Alternatives

Updated on 
11 June, 2022

Are KFC Rice Boxes High In Syns? Can I Eat Them On Slimming World?

We all need a treat now and then, if you are tempted to order in rather than cook, however, you'll need to make sure you are tracking the syns in your takeaway KFC, even the rice box.

On average you can expect a KFC rice box to have 24-25 syns depending on if you choose their original rice box or their Zinger rice box, making them very high in syns.

How Many Syns In A KFC Rice Box?

Down below in our guide we will cover why KFC rice boxes are so high in syns, some syn values of KFC, low syn alternatives plus a slimming world friendly recipe for KFC rice boxes for when the craving hits!

Why Are KFC Rice Boxes So High In Syns?

At 24-25 syns a box, you are probably wondering why these KFC meals are super high in syns, taking nearly double your syn allowance for the day.

KFC rice boxes get their high syn value from the fat inside from deep-frying the chicken, with their average rice box having 17g of fat despite being advertised as light, it also has nearly 3g of sodium which is very high!

We would recommend having a half portion if you were to order this from KFC to keep syns low and avoid consuming too much salt.

General KFC Syn Values

To help you stay on track when ordering a KFC, we've listed some other syn values from the takeaway range below.

  • KFC Fries - 12.5 syns a serving.
  • KFC Mini Fillet - 6.5 syns.
  • KFC Hot Wings - 4 syns a wing.
  • KFC Original Recipe Chicken Pieces - Average - 12 syns.
  • KFC Gravy - 3 syns.
  • KFC Popcorn Chicken - 7.5 syns.
  • KFC Boneless Banquet Box Meal - 46 syns.
  • KFC Mini Fillet Burger - 14.5 syns.
  • KFC Corn Cobette - 4 syns.
  • KFC Fillet Burger - 24 syns.
  • KFC Zinger Burger - 22.5 syns.
  • KFC Flamin' Mini Wrap - 17 syns.
  • KFC Kansas BBQ Dipped Bite - 18.5 syns.
  • KFC Original Recipe Chicken Piece - Drumstick - 8.5 syns.
  • KFC Kentucky Mayo Twister Wrap - 24.5 syns.
  • KFC BBQ Beans - 5 syns.
  • KFC Trilogy Box Meal with Pepsi Max - 57 syns.
  • KFC Mighty Bucket For One Meal - 58 syns.
  • KFC Coleslaw - 8 syns.
  • KFC Fillet Tower Burger - 31 syns.
  • KFC Creamy Mash - 7.5 syns.
  • KFC 3 Piece Boneless Dips Meal (1 Dip) - 35 syns.
  • KFC Original Recipe Chicken Piece - Thigh - 14 syns.
How Many Syns In A KFC Rice Box?

Low Syn Alternatives To KFC Rice Boxes

If you find KFC rice boxes too high in syns and you are looking for a healthier low syn rice takeout alternative, we've got you covered with a few low syn alternatives below.

  • LEON Kids' Halloumi Fingers & Rice Box - 18 syns.
  • LEON Kids' Chicken and Rice Box - 14.5 syns.
  • Pret Korean Style Pulled Pork Hot Rice Bowl - 26 syns.
  • Pret Meatless Meatball & Feta Hot Rice Bowl - 23 syns.
  • Itsu Chicken Teriyaki Rice 'Bowl - 26 syns.
  • Tesco Katsu Chicken Rice Bowl 300g - 7.5 syns for 100g.
  • M&S Count On Us Chilli & Rice Bowl 300g - 6 syns for 100g.
  • Slimming World Lunch Bowls Chicken Tikka & Rice 400g - 4 syns.
  • Taiko Sweet Chilli Chicken Rice Bowl 334g - 7.5 syns.
  • Itsu Korean BBQ Chicken Rice 'Bowl - 27 syns.
  • Itsu Firecracker Chicken Teriyaki Rice 'Bowl - 25 syns.

Our SW Friendly KFC Rice Box Recipe

If you are a lover of KFC's rice boxes but you are not a lover of the syns, you could always try making a healthier slimming world friendly version at home.

We've listed the recipe details down below.


  • 125g of savoury rice (can cook with a stock cube).
  • One pinch of onion and garlic powder.
  • Two chicken breasts.
  • Pinch of salt, thyme and oregano.
  • One veg stock cube.
  • 25g of panko breadcrumbs.
  • A teaspoon of paprika and chilli powder.
  • Low cal cooking spray.
  • Salad.
  • An egg.


  1. Start by heating your oven to 180 degrees then line a baking tray and place the breadcrumbs into a bowl.
  2. Add the herbs into the bowl, stock cube, seasoning then beat your egg in another bowl to the side, take the breast and dip into the egg, breadcrumbs, egg and breadcrumbs again, repeat with the other breast.
  3. Bake in the oven for 25 minutes until cooked through.
  4. Serve with rice and some fresh salad.

Last Words

Overall, KFC's rice box is very high in syns, having between 23-24 syns depending on the type you choose, this is due to the meal's high-fat content from deep frying the chicken and the high sodium content of the rice.

How Many Syns In A KFC Rice Box?

To save syns we recommend opting for a half portion, low syn alternative or making your slimming world version at home!

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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