MinMax

Low-Calorie KFC Menu

The lowest-calorie and highest-protein picks at KFC, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the KFC nearest you.

Lowest-calorie KFC items

Lowest-calorie items at KFC
ItemCaloriesProtein
Green Beans251g
Hot Wings (1 pc)806g
Original Recipe Drumstick12011g
Mashed Potatoes & Gravy1202g
Corn on the Cob 5.5"1204g
Original Recipe Wing13010g
Extra Crispy Tenders 1 pc14010g
Extra Crispy Wing15010g
Kentucky Grilled Thigh17022g
Coleslaw1701g
Mac & Cheese1807g
Biscuit1804g
Kentucky Grilled Breast21038g
Popcorn Nuggets Kids26013g
Original Recipe Thigh28019g

Highest-protein KFC items

Best picks when you're chasing a protein target.

Highest-protein items at KFC
ItemCaloriesProtein
Double Down Original54059g
Original Recipe Breast39039g
Kentucky Grilled Breast21038g
Crispy Colonel Sandwich47037g
Extra Crispy Breast53035g
Zinger Burger59035g
Chicken Sandwich Classic65034g
Spicy Chicken Sandwich70034g
Extra Crispy Tenders 3 pc42031g
KFC Chicken Strips 3 pc37030g
Popcorn Nuggets Large57029g
Honey BBQ Sandwich35028g
Extra Crispy Thigh37022g
Kentucky Grilled Thigh17022g
Original Recipe Thigh28019g

Best protein per calorie at KFC

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Best protein per 100 calories at KFC
ItemCaloriesProteinProtein / 100 cal
Kentucky Grilled Breast21038g18.1g
Kentucky Grilled Thigh17022g12.9g
Double Down Original54059g10.9g
Original Recipe Breast39039g10.0g
Original Recipe Drumstick12011g9.2g
KFC Chicken Strips 3 pc37030g8.1g
Honey BBQ Sandwich35028g8.0g
Crispy Colonel Sandwich47037g7.9g
Original Recipe Wing13010g7.7g
Hot Wings (1 pc)806g7.5g
Extra Crispy Tenders 3 pc42031g7.4g
Extra Crispy Tenders 1 pc14010g7.1g

Eat at KFC without blowing your cap

MinMax finds the best KFC meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.

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Full KFC nutrition (lowest calories first)

Calories and macros for all 29 KFC items we track.

KFC calories and macros
ItemCaloriesProteinCarbsFat
Green Beans251g5g0g
Hot Wings (1 pc)806g4g5g
Original Recipe Drumstick12011g4g7g
Mashed Potatoes & Gravy1202g18g5g
Corn on the Cob 5.5"1204g26g1g
Original Recipe Wing13010g5g8g
Extra Crispy Tenders 1 pc14010g8g8g
Extra Crispy Wing15010g7g10g
Kentucky Grilled Thigh17022g0g8g
Coleslaw1701g22g9g
Mac & Cheese1807g20g8g
Biscuit1804g24g8g
Kentucky Grilled Breast21038g0g7g
Popcorn Nuggets Kids26013g16g16g
Original Recipe Thigh28019g8g19g
Chicken Little Classic31016g29g14g
French Fries Medium3205g44g14g
Honey BBQ Sandwich35028g43g8g
Extra Crispy Thigh37022g13g26g
KFC Chicken Strips 3 pc37030g26g17g
Original Recipe Breast39039g11g21g
Extra Crispy Tenders 3 pc42031g24g24g
Crispy Colonel Sandwich47037g45g17g
Extra Crispy Breast53035g23g35g
Double Down Original54059g11g32g
Popcorn Nuggets Large57029g38g35g
Zinger Burger59035g55g26g
Chicken Sandwich Classic65034g65g28g
Spicy Chicken Sandwich70034g65g33g

KFC nutrition FAQ

What is the lowest-calorie item at KFC?
The lowest-calorie substantial item at KFC is the Hot Wings (1 pc) at about 80 calories with 6g protein.
What is the highest-protein option at KFC?
Double Down Original leads with roughly 59g of protein (about 540 calories).
What's the most protein-efficient KFC order?
Kentucky Grilled Breast delivers the most protein per calorie — about 38g protein for 210 calories.
How many KFC items are under 500 calories?
Around 23 of 29 KFC menu items we track come in at 500 calories or less.

Source: nutritionx.us. Figures are estimates and may change — verify with KFC.

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