Low-calorie KFC options, ranked
KFC publishes nutrition for 75 menu items. 52 are under 300 calories and 64 are under 500. The lightest real portion is Kentucky Grilled Chicken® Thigh (Kentucky Grilled) (150 calories, 17 g protein), and the lightest with at least 20 g of protein is Kentucky Grilled Chicken® Breast (Kentucky Grilled) (210 calories, 38 g protein). Numbers are per serving from KFC's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Kentucky Grilled Chicken® Thigh (Kentucky Grilled)
per 1 piece · 17g protein · 0g carbs · 9g fat
150 kcal
Kentucky Fried Chicken Nuggets Kids Meal
per 1 meal · 17g protein · 7g carbs · 8g fat
170 kcal
Kentucky Grilled Chicken® Breast (Kentucky Grilled)
per 1 piece · 38g protein · 0g carbs · 7g fat
210 kcal
Original Recipe® Chicken Thigh (Original Recipe)
per 1 piece · 19g protein · 8g carbs · 19g fat
280 kcal
Extra Crispy™ Chicken Thigh (Extra Crispy)
per 1 piece · 22g protein · 9g carbs · 23g fat
330 kcal
Cheese Curd Snack Box
per 1 box · 25g protein · 15g carbs · 20g fat
340 kcal
Spicy Crispy Chicken Breast (Spicy Crispy)
per 1 piece · 30g protein · 11g carbs · 20g fat
350 kcal
Original Recipe® Tenders Kids Meal
per 1 meal · 21g protein · 39g carbs · 12g fat
350 kcal
Cheese Curds (Individual)
per individual · 17g protein · 17g carbs · 23g fat
350 kcal
KFC Snacker
per sandwich · 15g protein · 39g carbs · 16g fat
350 kcal
Original Recipe® Chicken Breast (Original Recipe)
per 1 piece · 39g protein · 11g carbs · 21g fat
390 kcal
Extra Crispy™ Chicken Breast (Extra Crispy)
per 1 piece · 35g protein · 18g carbs · 35g fat
530 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Lemon Juice Packet
per 1 packet · 0g protein · 1g carbs · 0g fat
5 kcal
House Side Salad
per side salad · 1g protein · 3g carbs · 0g fat
15 kcal
Marzetti Light Italian Dressing
per serving · 0g protein · 2g carbs · 1g fat
15 kcal
Green Beans (Individual)
per individual · 1g protein · 5g carbs · 0g fat
25 kcal
Honey Sauce Packet
per 1 packet · 0g protein · 8g carbs · 0g fat
30 kcal
Ketchup
per serving · 0g protein · 8g carbs · 0g fat
30 kcal
Kentucky Fried Nuggets (1 pc)
per 1 nugget · 3g protein · 1g carbs · 2g fat
35 kcal
Hidden Valley The Original Ranch Fat Free Dressing
per serving · 1g protein · 8g carbs · 0g fat
35 kcal
Colonel's Buttery Spread
per serving · 0g protein · 0g carbs · 4g fat
35 kcal
Grape Jelly Packet
per 1 packet · 0g protein · 9g carbs · 0g fat
35 kcal
Strawberry Jam Packet
per 1 packet · 0g protein · 9g carbs · 0g fat
35 kcal
Caesar Side Salad
per side salad · 3g protein · 2g carbs · 2g fat
40 kcal
BBQ - Dipping Sauce Cup
per 1 cup · 0g protein · 11g carbs · 0g fat
45 kcal
Sticky Chicky Sweet n' Sour Dipping Sauce Cup
per 1 cup · 0g protein · 11g carbs · 0g fat
45 kcal
Musselman's™ Applesauce
per 1 cup · 0g protein · 12g carbs · 0g fat
45 kcal
Parmesan Garlic Croutons
per serving · 2g protein · 8g carbs · 3g fat
60 kcal
Kentucky Grilled Chicken® Whole Wing (Kentucky Grilled)
per 1 piece · 9g protein · 0g carbs · 3g fat
70 kcal
Corn on the Cob (Individual)
per individual · 2g protein · 17g carbs · 1g fat
70 kcal
Sweet Kernel Corn (Individual)
per individual · 2g protein · 16g carbs · 1g fat
70 kcal
Kentucky Grilled Chicken® Drumstick (Kentucky Grilled)
per 1 piece · 11g protein · 0g carbs · 4g fat
80 kcal
Green Beans (Family)
per family · 4g protein · 15g carbs · 0g fat
80 kcal
KFC Sauce - Dipping Sauce Cup
per 1 cup · 0g protein · 5g carbs · 8g fat
90 kcal
Mashed Potatoes (Individual)
per individual · 2g protein · 17g carbs · 4g fat
110 kcal
Honey Mustard - Dipping Sauce Cup
per 1 cup · 0g protein · 6g carbs · 9g fat
110 kcal
Spicy Crispy Chicken Whole Wing (Spicy Crispy)
per 1 piece · 7g protein · 5g carbs · 8g fat
120 kcal
Buffalo Ranch - Dipping Sauce Cup
per 1 cup · 1g protein · 2g carbs · 13g fat
120 kcal
Comeback Sauce - Dipping Sauce Cup
per 1 cup · 0g protein · 2g carbs · 12g fat
120 kcal
Original Recipe® Chicken Drumstick (Original Recipe)
per 1 piece · 12g protein · 4g carbs · 8g fat
130 kcal
Original Recipe® Chicken Whole Wing (Original Recipe)
per 1 piece · 10g protein · 3g carbs · 8g fat
130 kcal
Spicy Crispy Chicken Drumstick (Spicy Crispy)
per 1 piece · 9g protein · 5g carbs · 8g fat
130 kcal
Mashed Potatoes With Gravy (Individual)
per individual · 3g protein · 20g carbs · 5g fat
130 kcal
Ranch - Dipping Sauce Cup
per 1 cup · 0g protein · 2g carbs · 14g fat
130 kcal
Macaroni & Cheese (Individual)
per individual · 5g protein · 17g carbs · 6g fat
140 kcal
Kentucky Grilled Chicken® Thigh (Kentucky Grilled)
per 1 piece · 17g protein · 0g carbs · 9g fat
150 kcal
Heinz Buttermilk Dressing
per serving · 0g protein · 1g carbs · 17g fat
160 kcal
Kentucky Fried Chicken Nuggets Kids Meal
per 1 meal · 17g protein · 7g carbs · 8g fat
170 kcal
Original Recipe® Tender (1 pc, Original Recipe)
per 1 tender · 11g protein · 20g carbs · 6g fat
170 kcal
Extra Crispy™ Chicken Drumstick (Extra Crispy)
per 1 piece · 10g protein · 5g carbs · 12g fat
170 kcal
Extra Crispy™ Chicken Whole Wing (Extra Crispy)
per 1 piece · 10g protein · 5g carbs · 13g fat
170 kcal
Coleslaw (Individual)
per individual · 1g protein · 14g carbs · 12g fat
170 kcal
Biscuit
per 1 biscuit · 4g protein · 22g carbs · 8g fat
180 kcal
BBQ Baked Beans (Individual)
per individual · 11g protein · 34g carbs · 1g fat
190 kcal
Chocolate Chunk Cookie
per 1 cookie · 2g protein · 26g carbs · 9g fat
190 kcal
Kentucky Grilled Chicken® Breast (Kentucky Grilled)
per 1 piece · 38g protein · 0g carbs · 7g fat
210 kcal
KFC® Cornbread Muffin
per 1 muffin · 3g protein · 28g carbs · 9g fat
210 kcal
Café Valley Lemon Cake (1 Slice)
per 1 slice · 2g protein · 30g carbs · 10g fat
220 kcal
Apple Turnover
per 1 turnover · 2g protein · 32g carbs · 10g fat
230 kcal
KFC® Creamy Parmesan Caesar Dressing
per serving · 2g protein · 4g carbs · 26g fat
260 kcal
Spicy Crispy Chicken Thigh (Spicy Crispy)
per 1 piece · 13g protein · 10g carbs · 20g fat
270 kcal
Original Recipe® Chicken Thigh (Original Recipe)
per 1 piece · 19g protein · 8g carbs · 19g fat
280 kcal
Sweet Kernel Corn (Family)
per family · 10g protein · 67g carbs · 3g fat
280 kcal
Corn on the Cob (Family)
per family · 9g protein · 67g carbs · 2g fat
280 kcal
300 to 500 calories
Café Valley Chocolate Chip Cake (1 Slice)
per 1 slice · 4g protein · 39g carbs · 15g fat
300 kcal
Café Valley Mini Chocolate Chip Cake
per 1 cake · 3g protein · 49g carbs · 12g fat
300 kcal
Café Valley Mini Lemon Cake
per 1 cake · 3g protein · 43g carbs · 13g fat
300 kcal
Secret Recipe Fries (Individual)
per individual · 5g protein · 41g carbs · 15g fat
320 kcal
Extra Crispy™ Chicken Thigh (Extra Crispy)
per 1 piece · 22g protein · 9g carbs · 23g fat
330 kcal
Cheese Curd Snack Box
per 1 box · 25g protein · 15g carbs · 20g fat
340 kcal
Spicy Crispy Chicken Breast (Spicy Crispy)
per 1 piece · 30g protein · 11g carbs · 20g fat
350 kcal
Original Recipe® Tenders Kids Meal
per 1 meal · 21g protein · 39g carbs · 12g fat
350 kcal
Cheese Curds (Individual)
per individual · 17g protein · 17g carbs · 23g fat
350 kcal
KFC Snacker
per sandwich · 15g protein · 39g carbs · 16g fat
350 kcal
Original Recipe® Chicken Breast (Original Recipe)
per 1 piece · 39g protein · 11g carbs · 21g fat
390 kcal
Mashed Potatoes (Family)
per family · 9g protein · 72g carbs · 15g fat
460 kcal
Questions people ask
What is the lowest-calorie item at KFC?
Lemon Juice Packet at 5 calories per 1 packet. The lightest item that's a full portion (150 calories or more) is Kentucky Grilled Chicken® Thigh (Kentucky Grilled) (150 calories, 17 g protein).
How many KFC items are under 500 calories?
64 of the 75 items KFC publishes nutrition for, and 52 are under 300.
What's the lowest-calorie KFC order with real protein?
Kentucky Grilled Chicken® Breast (Kentucky Grilled) (210 calories, 38 g protein) is the lightest item with at least 20 g of protein.
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