What is the lowest calorie item at KFC?

Based on current KFC nutrition data, the House Side Salad has just 15 calories (without dressing), and the Green Beans side has 25 calories. Among chicken items, the Kentucky Grilled Chicken Whole Wing has 70 calories.

Which KFC items are highest in protein?

The Original Recipe Chicken Breast leads with 39g protein, while the Kentucky Grilled Chicken Breast provides 38g protein with only 210 calories. For family-sized options, the BBQ Baked Beans has 47g protein.

How can I calculate calories for a KFC meal?

Use this free KFC Nutrition Calculator to search for menu items, add them to your meal, adjust quantities, and view total calories, protein, carbs, fat, sodium, and full FDA nutrition facts instantly.

Does the calculator include KFC drinks?

Yes, the calculator includes all KFC beverages such as 7UP, Classic Lemonade, Mountain Dew, Diet Dr Pepper, Starry, and Southern Iced Tea, with nutrition data for every available size.

Can I calculate calories for multiple KFC items?

Yes. Add as many items as you want, adjust quantities, and the calculator combines all nutrition values and displays your meal totals and FDA Nutrition Facts label in real time.

Does the calculator include sauces?

Yes. All KFC dipping sauces and condiments are included, from BBQ Sauce and Ranch to Honey Mustard, KFC Sauce, and more.

Does the calculator include sides?

Yes. All individual and family-sized sides are included — Secret Recipe Fries, Mashed Potatoes, Coleslaw, Mac & Cheese, Corn, Green Beans, Biscuits, and more.

🍗 Official Nutritional Specifications

KFC Nutrition Calculator: Calories & Macros

Calculate accurate calories, protein, carbs, fat, sodium, and official FDA Nutrition Facts for your KFC meal — instantly and for free.

100 items found

Apple Pie Poppers

Limited Time Offers

80cal

1protein9carbs5fat

Fried Pickles

Limited Time Offers

35cal

<1protein4carbs2fat

HandHeld Pot Pie

Limited Time Offers

540cal

12protein47carbs34fat

Honey BBQ Hot & Spicy Wings (1)

Limited Time Offers

110cal

5protein9carbs6fat

Hot & Spicy Wings (1)

Limited Time Offers

90cal

5protein3carbs6fat

Mac & Cheese Bowl

Limited Time Offers

480cal

30protein42carbs22fat

Mashed Potatoes With Gravy (Medium)

Limited Time Offers

180cal

4protein27carbs6fat

Matty's Cheesy Nuggy Gravy Bowl

Limited Time Offers

740cal

34protein63carbs39fat

Mike's Hot Honey Hot & Spicy Wings (1)

Limited Time Offers

110cal

5protein9carbs6fat

Potato Wedges

Limited Time Offers

320cal

5protein40carbs15fat

Potato Wedges (Large)

Limited Time Offers

760cal

11protein97carbs36fat

Spicy Zinger Sandwich

Limited Time Offers

480cal

33protein37carbs23fat

Original Recipe® Chicken Breast

Original Recipe Chicken

390cal

39protein11carbs21fat

Original Recipe® Chicken Drumstick

Original Recipe Chicken

130cal

12protein4carbs8fat

Original Recipe® Chicken Thigh

Original Recipe Chicken

280cal

19protein8carbs19fat

Original Recipe® Chicken Whole Wing

Original Recipe Chicken

130cal

10protein3carbs8fat

Extra Crispy™ Chicken Breast

Extra Crispy Chicken

530cal

35protein18carbs35fat

Extra Crispy™ Chicken Drumstick

Extra Crispy Chicken

170cal

10protein5carbs12fat

Extra Crispy™ Chicken Thigh

Extra Crispy Chicken

330cal

22protein9carbs23fat

Extra Crispy™ Chicken Whole Wing

Extra Crispy Chicken

170cal

10protein5carbs13fat

Kentucky Grilled Chicken® Breast

Kentucky Grilled Chicken

210cal

38protein0carbs7fat

Kentucky Grilled Chicken® Drumstick

Kentucky Grilled Chicken

80cal

11protein0carbs4fat

Kentucky Grilled Chicken® Thigh

Kentucky Grilled Chicken

150cal

17protein0carbs9fat

Kentucky Grilled Chicken® Whole Wing

Kentucky Grilled Chicken

70cal

9protein0carbs3fat

Spicy Crispy Chicken Breast

Spicy Crispy Chicken

350cal

30protein11carbs20fat

Spicy Crispy Chicken Drumstick

Spicy Crispy Chicken

130cal

9protein5carbs8fat

Spicy Crispy Chicken Thigh

Spicy Crispy Chicken

270cal

13protein10carbs20fat

Spicy Crispy Chicken Whole Wing

Spicy Crispy Chicken

120cal

7protein5carbs8fat

NEW! Original Recipe® Tender (each)

Original Recipe Tenders

170cal

11protein20carbs6fat

Kentucky Fried Nuggets (1)

Kentucky Fried Nuggets

35cal

3protein1carbs1.5fat

BBQ Baked Beans

Homestyle Sides (Individual)

190cal

11protein34carbs1fat

Biscuit

Homestyle Sides (Individual)

180cal

4protein22carbs8fat

Cheese Curds

Homestyle Sides (Individual)

350cal

17protein17carbs23fat

Cheese Curd Snack Box

Homestyle Sides (Individual)

340cal

25protein15carbs20fat

Coleslaw

Homestyle Sides (Individual)

170cal

1protein14carbs12fat

Corn on the Cob

Homestyle Sides (Individual)

70cal

2protein17carbs0.5fat

Green Beans

Homestyle Sides (Individual)

25cal

1protein5carbs0fat

KFC® Cornbread Muffin

Homestyle Sides (Individual)

210cal

3protein28carbs9fat

Macaroni & Cheese

Homestyle Sides (Individual)

140cal

5protein17carbs6fat

Mashed Potatoes

Homestyle Sides (Individual)

110cal

2protein17carbs3.5fat

Mashed Potatoes With Gravy

Homestyle Sides (Individual)

130cal

3protein20carbs4.5fat

Secret Recipe Fries

Homestyle Sides (Individual)

320cal

5protein41carbs15fat

Sweet Kernel Corn

Homestyle Sides (Individual)

70cal

2protein16carbs0.5fat

BBQ Baked Beans (Family)

Homestyle Sides (Family)

830cal

47protein148carbs5fat

Coleslaw (Family)

Homestyle Sides (Family)

640cal

4protein54carbs46fat

Corn on the Cob (Family)

Homestyle Sides (Family)

280cal

9protein67carbs2fat

Green Beans (Family)

Homestyle Sides (Family)

80cal

4protein15carbs0fat

Macaroni & Cheese (Family)

Homestyle Sides (Family)

540cal

18protein66carbs23fat

Mashed Potatoes (Family)

Homestyle Sides (Family)

460cal

9protein72carbs15fat

Mashed Potatoes With Gravy (Family)

Homestyle Sides (Family)

590cal

12protein88carbs21fat

Secret Recipe Fries (Family)

Homestyle Sides (Family)

840cal

13protein108carbs40fat

Sweet Kernel Corn (Family)

Homestyle Sides (Family)

280cal

10protein67carbs2.5fat

Chicken Littles

Sandwiches

350cal

15protein39carbs16fat

Classic Chicken Sandwich

Sandwiches

650cal

34protein49carbs35fat

Spicy Chicken Sandwich

Sandwiches

620cal

34protein49carbs33fat

Twister®

Sandwiches

680cal

29protein74carbs31fat

Chicken Pot Pie

Pot Pie and Bowls

720cal

26protein60carbs41fat

KFC® Famous Bowl

Pot Pie and Bowls

590cal

31protein67carbs22fat

Caesar Side Salad

Salads (Does not include dressing or croutons)

40cal

3protein2carbs2fat

House Side Salad

Salads (Does not include dressing or croutons)

15cal

1protein3carbs0fat

Heinz Buttermilk Dressing

Dressing and Croutons

160cal

0protein1carbs17fat

Hidden Valley The Original Ranch Fat Free Dressing

Dressing and Croutons

35cal

1protein8carbs0fat

KFC® Creamy Parmesan Caesar Dressing

Dressing and Croutons

260cal

2protein4carbs26fat

Marzetti Light Italian Dressing

Dressing and Croutons

15cal

0protein2carbs0.5fat

Parmesan Garlic Croutons

Dressing and Croutons

60cal

2protein8carbs3fat

Apple Turnover

Desserts

230cal

2protein32carbs10fat

Café Valley Chocolate Chip Cake (1 Slice)

Desserts

300cal

4protein39carbs15fat

Café Valley Lemon Cake (1 Slice)

Desserts

220cal

2protein30carbs10fat

Café Valley Mini Chocolate Chip Cake

Desserts

300cal

3protein49carbs12fat

Café Valley Mini Lemon Cake

Desserts

300cal

3protein43carbs13fat

BBQ - Dipping Sauce Cup

Dipping Sauces & Condiments

45cal

0protein11carbs0fat

Buffalo Ranch - Dipping Sauce Cup

Dipping Sauces & Condiments

120cal

1protein2carbs13fat

Colonel's Buttery Spread

Dipping Sauces & Condiments

35cal

0protein0carbs4fat

Comeback Sauce - Dipping Sauce Cup

Dipping Sauces & Condiments

120cal

0protein2carbs12fat

Grape Jelly Packet

Dipping Sauces & Condiments

35cal

0protein9carbs0fat

Honey Mustard - Dipping Sauce Cup

Dipping Sauces & Condiments

110cal

0protein6carbs9fat

Honey Sauce Packet

Dipping Sauces & Condiments

30cal

0protein8carbs0fat

Ketchup

Dipping Sauces & Condiments

30cal

0protein8carbs0fat

KFC Sauce - Dipping Sauce Cup

Dipping Sauces & Condiments

90cal

0protein5carbs8fat

Lemon Juice Packet

Dipping Sauces & Condiments

5cal

0protein1carbs0fat

Ranch - Dipping Sauce Cup

Dipping Sauces & Condiments

130cal

0protein2carbs14fat

Spicy Zinger Mayo

Dipping Sauces & Condiments

590cal

1protein4carbs64fat

Sticky Chicky Sweet n' Sour Dipping Sauce Cup

Dipping Sauces & Condiments

45cal

0protein11carbs0fat

Strawberry Jam Packet

Dipping Sauces & Condiments

35cal

0protein9carbs0fat

Kentucky Fried Chicken Nuggets Kids Meal

Kids Meal Items

170cal

17protein7carbs8fat

Original Recipe® Tenders Kids Meal

Kids Meal Items

350cal

21protein39carbs12fat

Capri Sun® 100% Juice Fruit Punch

Kids Meal Items

80cal

0protein21carbs0fat

Chocolate Milk 1%

Kids Meal Items

150cal

7protein26carbs2.5fat

Milk 1%

Kids Meal Items

90cal

7protein10carbs2fat

Musselman's™ Applesauce

Kids Meal Items

45cal

0protein12carbs0fat

7UP®

Beverages

140cal

0protein35carbs0fat

Classic Lemonade

Beverages

880cal

0protein234carbs0fat

Code Red Mountain Dew®

Beverages

170cal

0protein46carbs0fat

Diet Dr Pepper®

Beverages

0cal

0protein0carbs0fat

Starry®

Beverages

150cal

0protein39carbs0fat

Southern Iced Tea

Beverages

1130cal

8protein274carbs1fat

Country Fried Steak without Peppered White Gravy

Regional Menu Items

360cal

13protein22carbs24fat

Country Fried Steak with Peppered White Gravy

Regional Menu Items

390cal

13protein26carbs26fat

KFC® Gizzards

Regional Menu Items

300cal

20protein18carbs16fat

KFC® Livers

Regional Menu Items

230cal

17protein12carbs13fat

KFC Menu: Data-Driven Nutrition Insights

Rankings calculated directly from official KFC nutrition data to help you hit your dietary targets.

Highest Protein Items

Most protein per serving

1
BBQ Baked Beans (Family)
Homestyle Sides (Family)
47 g protein
2
Original Recipe® Chicken Breast
Original Recipe Chicken
39 g protein
3
Kentucky Grilled Chicken® Breast
Kentucky Grilled Chicken
38 g protein
4
Extra Crispy™ Chicken Breast
Extra Crispy Chicken
35 g protein
5
Matty's Cheesy Nuggy Gravy Bowl
Limited Time Offers
34 g protein

Lowest Calorie Items

Fewest calories per serving

1
Lemon Juice Packet
Dipping Sauces & Condiments
5 cal
2
House Side Salad
Salads (Does not include dressing or croutons)
15 cal
3
Marzetti Light Italian Dressing
Dressing and Croutons
15 cal
4
Green Beans
Homestyle Sides (Individual)
25 cal
5
Honey Sauce Packet
Dipping Sauces & Condiments
30 cal

Lowest Sodium Items

Least sodium per serving

1
Corn on the Cob
Homestyle Sides (Individual)
0 mg sodium
2
Sweet Kernel Corn
Homestyle Sides (Individual)
0 mg sodium
3
Honey Sauce Packet
Dipping Sauces & Condiments
0 mg sodium
4
Strawberry Jam Packet
Dipping Sauces & Condiments
0 mg sodium
5
Musselman's™ Applesauce
Kids Meal Items
0 mg sodium

Lowest Fat Items

Least fat per serving

1
Green Beans
Homestyle Sides (Individual)
0 g fat
2
Green Beans (Family)
Homestyle Sides (Family)
0 g fat
3
House Side Salad
Salads (Does not include dressing or croutons)
0 g fat
4
Hidden Valley The Original Ranch Fat Free Dressing
Dressing and Croutons
0 g fat
5
BBQ - Dipping Sauce Cup
Dipping Sauces & Condiments
0 g fat

Lowest Carb Items

Fewest carbs per serving

1
Kentucky Grilled Chicken® Breast
Kentucky Grilled Chicken
0 g carbs
2
Kentucky Grilled Chicken® Drumstick
Kentucky Grilled Chicken
0 g carbs
3
Kentucky Grilled Chicken® Thigh
Kentucky Grilled Chicken
0 g carbs
4
Kentucky Grilled Chicken® Whole Wing
Kentucky Grilled Chicken
0 g carbs
5
Colonel's Buttery Spread
Dipping Sauces & Condiments
0 g carbs

Complete KFC Nutrition Facts Chart

Full nutrition data for all 100 KFC menu items across 18 categories, from official KFC specifications (last verified January 20, 2026).

Showing 100 items

Tip: Click any column header to sort • Click FDA to view standard official label

⭐Limited Time Offers(12 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Apple Pie PoppersLight	80	5	1.5	0	55	9	1	3	1
Fried PicklesLight	35	2	0	0	180	4	0	0	<1
HandHeld Pot Pie	540	34	21	20	790	47	5	5	12
Honey BBQ Hot & Spicy Wings (1)Light	110	6	1	20	310	9	0	4	5
Hot & Spicy Wings (1)Light	90	6	1	20	180	3	0	0	5
Mac & Cheese BowlHigh P	480	22	6	85	1,970	42	2	4	30
Mashed Potatoes With Gravy (Medium)Light	180	6	1.5	0	680	27	2	0	4
Matty's Cheesy Nuggy Gravy BowlHigh P	740	39	11	105	2,470	63	3	<1	34
Mike's Hot Honey Hot & Spicy Wings (1)Light	110	6	1	20	180	9	0	5	5
Potato Wedges	320	15	2	0	830	40	4	0	5
Potato Wedges (Large)	760	36	4.5	0	1,980	97	10	0	11
Spicy Zinger SandwichHigh P	480	23	3	90	1,360	37	2	5	33

🍗Original Recipe Chicken(4 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Original Recipe® Chicken BreastHigh P	390	21	4	120	1,190	11	2	39
Original Recipe® Chicken DrumstickLight	130	8	1.5	55	430	4	1	12
Original Recipe® Chicken Thigh	280	19	4.5	100	910	8	1	19
Original Recipe® Chicken Whole WingLight	130	8	2	55	380	3	0	10

🔥Extra Crispy Chicken(4 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Protein (g)
Extra Crispy™ Chicken BreastHigh P	530	35	6	105	1,150	18	35
Extra Crispy™ Chicken DrumstickLight	170	12	2	50	390	5	10
Extra Crispy™ Chicken ThighHigh P	330	23	4.5	100	700	9	22
Extra Crispy™ Chicken Whole WingLight	170	13	2	45	340	5	10

🌿Kentucky Grilled Chicken(4 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Protein (g)
Kentucky Grilled Chicken® BreastHigh PLight	210	7	2	130	710	38
Kentucky Grilled Chicken® DrumstickLight	80	4	1	55	220	11
Kentucky Grilled Chicken® ThighLight	150	9	3	90	420	17
Kentucky Grilled Chicken® Whole WingLight	70	3	1	45	180	9

🌶️Spicy Crispy Chicken(4 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Spicy Crispy Chicken BreastHigh P	350	20	3.5	100	1,100	11	1	30
Spicy Crispy Chicken DrumstickLight	130	8	1.5	40	420	5	1	9
Spicy Crispy Chicken Thigh	270	20	3.5	65	720	10	1	13
Spicy Crispy Chicken Whole WingLight	120	8	1.5	35	350	5	0	7

🍗Original Recipe Tenders(1 item)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)	Actions
NEW! Original Recipe® Tender (each)Light	170	6	0.5	30	400	20	0	0	11

🟡Kentucky Fried Nuggets(1 item)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)	Actions
Kentucky Fried Nuggets (1)Light	35	1.5	0	15	140	1	0	0	3

🥔Homestyle Sides (Individual)(13 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
BBQ Baked BeansLight	190	1	0	0	650	34	7	15	11
BiscuitLight	180	8	4.5	0	520	22	1	1	4
Cheese Curds	350	23	11	65	640	17	0	<1	17
Cheese Curd Snack BoxHigh P	340	20	7	95	1,010	15	0	0	25
ColeslawLight	170	12	2	<5	180	14	4	10	1
Corn on the CobLight	70	0.5	0	0	0	17	2	3	2
Green BeansLight	25	0	0	0	300	5	3	1	1
KFC® Cornbread MuffinLight	210	9	1.5	35	240	28	<1	11	3
Macaroni & CheeseLight	140	6	1.5	<5	590	17	1	2	5
Mashed PotatoesLight	110	3.5	0.5	0	330	17	1	0	2
Mashed Potatoes With GravyLight	130	4.5	1	0	520	20	1	0	3
Secret Recipe Fries	320	15	2	0	1,100	41	3	0	5
Sweet Kernel CornLight	70	0.5	0	0	0	16	2	2	2

👨‍👩‍👧‍👦Homestyle Sides (Family)(9 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
BBQ Baked Beans (Family)High P	830	5	1	0	2,810	148	31	63	47
Coleslaw (Family)	640	46	7	15	670	54	14	37	4
Corn on the Cob (Family)	280	2	0	0	15	67	8	11	9
Green Beans (Family)Light	80	0	0	0	930	15	9	3	4
Macaroni & Cheese (Family)	540	23	6	10	2,220	66	5	8	18
Mashed Potatoes (Family)	460	15	3	0	1,410	72	6	0	9
Mashed Potatoes With Gravy (Family)	590	21	5	0	2,590	88	6	1	12
Secret Recipe Fries (Family)	840	40	5	0	2,890	108	9	0	13
Sweet Kernel Corn (Family)	280	2.5	0	0	10	67	7	8	10

🥪Sandwiches(4 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Chicken Littles	350	16	2	40	730	39	<1	3	15
Classic Chicken SandwichHigh P	650	35	4.5	90	1,260	49	1	6	34
Spicy Chicken SandwichHigh P	620	33	4	85	2,140	49	1	6	34
Twister®High P	680	31	7	80	1,360	74	<1	3	29

🥘Pot Pie and Bowls(2 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)	Actions
Chicken Pot PieHigh P	720	41	25	80	1,750	60	7	5	26
KFC® Famous BowlHigh P	590	22	5	85	2,160	67	4	3	31

🥗Salads (Does not include dressing or croutons)(2 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)	Actions
Caesar Side SaladLight	40	2	1	5	90	2	1	1	3
House Side SaladLight	15	0	0	0	10	3	2	2	1

🥄Dressing and Croutons(5 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Heinz Buttermilk DressingLight	160	17	2	10	220	1	0	1	0
Hidden Valley The Original Ranch Fat Free DressingLight	35	0	0	0	410	8	0	2	1
KFC® Creamy Parmesan Caesar Dressing	260	26	5	15	540	4	0	2	2
Marzetti Light Italian DressingLight	15	0.5	0	0	510	2	0	1	0
Parmesan Garlic CroutonsLight	60	3	0	0	135	8	<1	<1	2

🍰Desserts(5 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Apple TurnoverLight	230	10	2.5	0	140	32	<1	12	2
Café Valley Chocolate Chip Cake (1 Slice)	300	15	3	50	260	39	1	27	4
Café Valley Lemon Cake (1 Slice)Light	220	10	2	30	170	30	0	20	2
Café Valley Mini Chocolate Chip Cake	300	12	2.5	40	190	49	1	35	3
Café Valley Mini Lemon Cake	300	13	2.5	50	230	43	0	31	3

🍗Dipping Sauces & Condiments(14 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
BBQ - Dipping Sauce CupLight	45	0	0	0	150	11	0	11	0
Buffalo Ranch - Dipping Sauce CupLight	120	13	2	10	290	2	0	1	1
Colonel's Buttery SpreadLight	35	4	1.5	0	35	0	0	0	0
Comeback Sauce - Dipping Sauce CupLight	120	12	2	10	340	2	0	2	0
Grape Jelly PacketLight	35	0	0	0	10	9	0	7	0
Honey Mustard - Dipping Sauce CupLight	110	9	1.5	<5	120	6	0	6	0
Honey Sauce PacketLight	30	0	0	0	0	8	0	5	0
KetchupLight	30	0	0	0	250	8	0	6	0
KFC Sauce - Dipping Sauce CupLight	90	8	1.5	10	170	5	0	5	0
Lemon Juice PacketLight	5	0	0	0	20	1	0	0	0
Ranch - Dipping Sauce CupLight	130	14	2.5	10	240	2	0	1	0
Spicy Zinger Mayo	590	64	10	45	420	4	<1	2	1
Sticky Chicky Sweet n' Sour Dipping Sauce CupLight	45	0	0	0	180	11	0	10	0
Strawberry Jam PacketLight	35	0	0	0	0	9	0	6	0

👶Kids Meal Items(6 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Kentucky Fried Chicken Nuggets Kids MealLight	170	8	1	65	690	7	0	0	17
Original Recipe® Tenders Kids MealHigh P	350	12	1.5	60	810	39	0	0	21
Capri Sun® 100% Juice Fruit PunchLight	80	0	0	0	25	21	0	20	0
Chocolate Milk 1%Light	150	2.5	1.5	10	170	26	0	23	7
Milk 1%Light	90	2	1.5	10	105	10	0	10	7
Musselman's™ ApplesauceLight	45	0	0	0	0	12	1	8	0

🥤Beverages(6 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
7UP®Light	140	0	0	0	50	35	0	35	0
Classic Lemonade	880	0	0	0	780	234	0	228	0
Code Red Mountain Dew®Light	170	0	0	0	50	46	0	46	0
Diet Dr Pepper®	0	0	0	0	70-180	0	0	0	0
Starry®Light	150	0	0	0	35	39	0	39	0
Southern Iced Tea	1130	1	1	10	140	274	5	276	8

📍Regional Menu Items(4 items)

Item Name	Cal	Fat (g)	Sat Fat	Chol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Country Fried Steak without Peppered White Gravy	360	24	7	35	750	22	2	13
Country Fried Steak with Peppered White Gravy	390	26	7	35	910	26	2	13
KFC® GizzardsHigh P	300	16	2	210	770	18	<1	20
KFC® LiversLight	230	13	2.5	285	750	12	0	17

User Walkthrough

How to Use the KFC Nutrition Calculator

Follow these simple steps to build your meal and get precise macronutrient breakdowns.

Step 01

Search or Filter

Browse by category, search by name, or use quick filters for high-protein, keto, low-calorie, or low-sodium options.

Step 02

Add Items to Meal

Click "+ Add" on any chicken piece, side, or sandwich. For fountain drinks, choose your desired cup size.

Step 03

Adjust Quantities

Use the +/- quantity controls. Macro totals, calories, and daily value percentages calculate automatically.

Step 04

Analyze Macros & FDA Label

Inspect your dynamic Macro Distribution donut chart, compare against your daily goals, and view your custom FDA label.

Step 05

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KFC Nutritional Knowledge Base

Everything You Need to Know About KFC Nutrition

Whether you are tracking macros for bodybuilding, cutting calories for weight loss, following a strict keto diet, or watching your sodium, KFC offers options that can fit your nutritional lifestyle. Our database contains accurate information for 100 menu items across 18 official categories.

15 calLowest Calorie Item

39gMax Protein Portion

0g CarbsGrilled Chicken Cuts

100%FDA Data Verified

KFC Calorie Cheat Sheet: Low, Moderate & High

Compare calorie counts and macronutrient ratios at a glance to make instant, confident dining choices.

🟡 200 – 450 Calories (Smart & Balanced)

High-protein powerhouses with balanced calories for lunch or dinner.

Athlete & Diet Picks

Kentucky Grilled Chicken Breast⭐ #1 Protein Winner

210cal

38g P0g C7g F

Original Recipe Chicken BreastHigh Satiety

390cal

39g P11g C21g F

Original Recipe Chicken ThighKeto Friendly

280cal

19g P7g C19g F

Extra Crispy Tenders (2 pc)Kid & Gym Favorite

280cal

20g P14g C16g F

Mashed Potatoes with GravyComfort Side

130cal

2g P19g C5g F

Secret Recipe Fries (Individual)Classic Side

320cal

4g P41g C15g F

KFC Macros Breakdown & Nutritional Strategies

Understand where protein, carbs, fats, and sodium come from in KFC’s famous recipe.

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Protein: Lean Powerhouse

Essential for muscle recovery & fullness

Chicken is inherently one of the world's premier protein sources. At KFC, the Kentucky Grilled Chicken Breast provides 38g of protein with only 7g of fat and zero carbs. Even the Original Recipe Chicken Breast packs 39g of protein.

💡 Pro Ordering Hack: For maximum protein density with lowest calories, order grilled breast cuts and avoid breaded tenders and popcorn nuggets.

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Carbohydrates: In Sides & Crust

Energy source & breading source

Plain chicken has 0g carbs. Carbs at KFC come exclusively from the 11 herbs & spices flour breading, sandwich brioche buns, and potato/biscuit sides. A single biscuit contains 23g carbs, and a family fries has 110g carbs.

💡 Pro Ordering Hack: Swap fries or mac & cheese for Green Beans (4g carbs) or House Side Salad (3g carbs) to instantly eliminate over 35g of carbs.

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Fats: Grilled vs. Deep Fried

Flavor and caloric density

Preparation method dictates the fat content. Kentucky Grilled chicken has over 50% less fat than Extra Crispy. Original Recipe falls squarely in the middle with a moderate fat profile cooked under pressure.

💡 Pro Ordering Hack: Choose Kentucky Grilled Drumsticks (5g fat) or Original Recipe Thighs if you need healthy keto fats without trans fats.

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Sodium: Monitoring Salt Intake

Daily recommendation: 2,300mg

Fast food poultry is brined to preserve juiciness during cooking. Items with gravy, cheese, or pot pie crusts have the highest sodium levels (often exceeding 1,500mg in a single serving).

💡 Pro Ordering Hack: Drink plenty of water and choose Corn on the Cob (0mg sodium) and Grilled Wings (160mg sodium) to balance your daily intake.

Healthy KFC Ordering Blueprints

Tested combinations tailored for specific fitness and dietary goals.

🏋️‍♂️ Muscle Builder / High Protein

Maximum protein with minimal fat and clean carbohydrates.

305 kcal • 50g Protein

Kentucky Grilled Chicken Breast (1 pc)210 cal • 38g P

Kentucky Grilled Drumstick (1 pc)90 cal • 11g P

Green Beans (Individual)25 cal • 1g P

💬 Skips all breading to deliver over 80% of total calories directly from pure lean chicken protein.

🥑 Keto & Low-Carb Blueprint

High satiety, healthy fats, and virtually zero carbohydrate intake.

370 kcal • 4g Net Carbs

Kentucky Grilled Chicken Thigh (1 pc)150 cal • 17g P

Kentucky Grilled Drumstick (2 pc)180 cal • 22g P

House Side Salad (no dressing/croutons)15 cal • 1g P

💬 Stick to Kentucky Grilled items. Original Recipe has 4-11g carbs per piece from flour breading.

📉 Under 400 Cal Weight Loss Meal

Feels like a full fast food meal while keeping calories strictly controlled.

370 kcal • 39g Protein

Original Recipe Chicken Breast (1 pc)390 cal • 39g P

Sweet Corn on the Cob (1 pc)70 cal • 2g P

Unsweetened Iced Tea / Diet Drink0 cal • 0g P

💬 Skip sauces and biscuits (a single biscuit adds 180 cal and 23g carbs alone!).

🧂 Lower-Sodium Mindful Ordering

Tips for those managing blood pressure or fluid retention.

Low Sodium Strategy

Kentucky Grilled Drumsticks (2 pc)180 cal • 460mg

Sweet Corn on the Cob (no butter)70 cal • 0mg

Water or Lemonade Light10 cal • 15mg

💬 Avoid gravy and pot pies which can pack up to 1,750mg sodium in a single bowl.

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The Dipping Sauce Trap: Watch Hidden Calories

Sauces can add up to 260 extra calories to your meal without you noticing!

Ranch Dipping Sauce130 cal14g Fat • 2g CarbsHigh Calorie Trap

KFC Sauce90 cal6g Fat • 9g CarbsSignature Flavor

Honey Mustard Sauce110 cal8g Fat • 9g CarbsModerate

BBQ Sauce45 cal0g Fat • 11g CarbsLow Fat

Sweet N Tangy Sauce45 cal0g Fat • 11g CarbsLight Sweet

Hot Sauce Packet0 cal0g Fat • 0g CarbsZero Calorie Pick

Frequently Asked Questions

Quick, reliable answers regarding KFC nutrition facts, calories, and health choices.

What is the absolute lowest calorie item on the KFC menu?

The Lemon Juice packet has 5 calories. Among solid food items, the House Side Salad (without dressing or croutons) has just 15 calories, and the Green Beans individual side has only 25 calories. For meat options, the Kentucky Grilled Chicken Whole Wing has 70 calories, and the Kentucky Grilled Drumstick has 90 calories.

Which KFC item provides the highest amount of protein?

For single portions, the Original Recipe Chicken Breast provides 39 grams of protein (390 cal), while the Kentucky Grilled Chicken Breast provides 38 grams of protein with only 210 calories — making grilled breast the #1 leanest protein choice on the entire KFC menu. For family-sized sides, BBQ Baked Beans offers 47 grams of protein.

Is KFC chicken suitable for a Keto or Low-Carb diet?

Yes, but you must choose Kentucky Grilled items. A Kentucky Grilled Chicken Breast, Thigh, Drumstick, or Wing has 0g to 1g total carbohydrates. In contrast, Original Recipe chicken contains 4g to 11g of carbs per piece due to wheat flour breading, and Extra Crispy has up to 18g of carbs per piece.

How many calories are in a typical KFC Meal?

A typical combo meal (e.g., Chicken Sandwich + Secret Recipe Fries + Medium Soda) contains approximately 1,150 to 1,350 calories. However, by substituting fries with Green Beans or Corn on the Cob and ordering Kentucky Grilled chicken with a zero-calorie drink, you can enjoy a full, satisfying KFC meal for under 400 calories.

Are KFC dipping sauces high in calories?

Yes, sauces are often the biggest hidden calorie trap. A single cup of KFC Ranch contains 130 calories and 14g of fat, and KFC Sauce contains 90 calories. If you use two tubs with your tenders, that adds 180 to 260 calories. Opt for BBQ Sauce (45 cal) or Hot Sauce (0 cal) to save calories.

How can I keep my sodium intake low at KFC?

Fast food chicken is traditionally seasoned with salt. To minimize sodium, stick to individual Kentucky Grilled Drumsticks (230mg each), Corn on the Cob (0mg sodium), and House Salad. Avoid Chicken Pot Pie (1,750mg sodium), Famous Bowls (2,160mg sodium), and excessive gravy.