Low-calorie items at KFC
94 of the 110 items in KFC’s nutrition information are under 500 calories at their first listed size. With at least 15 g of protein, the lightest serving is the Kentucky Grilled Chicken (Thigh), at 150 calories and 17 g of protein; 11 items meet that rule at 500 calories or less.
Calories here are for the standard recipe at the size shown. Sauces, dressings, cheese, drinks and sides ordered with an item add to it, and the smallest size of a drink or side is often far lighter than the medium most people order. 2,000 calories a day is the general figure the FDA uses for the Daily Values on nutrition labels.
Under 500 calories with at least 15 g of protein
11 items
Single servings of 500 calories or less with at least 15 g of protein, fewest calories first: the lightest items that are still a meal rather than a side or a sauce.
| Kentucky Grilled ChickenThigh, 71 g | 150 | 17 | 0 | 9 | 420 |
|---|---|---|---|---|---|
 Kentucky Fried Chicken Nuggets Kids Meal1 kids meal | 170 | 17 | 7 | 8 | 690 |
| KFC Livers1 order | 230 | 17 | 12 | 13 | 750 |
 Original Recipe ChickenThigh, 104 g | 280 | 19 | 8 | 19 | 910 |
| KFC Gizzards1 order | 300 | 20 | 18 | 16 | 770 |
| Extra Crispy ChickenThigh, 112 g | 330 | 22 | 9 | 23 | 700 |
 Cheese Curd Snack BoxIndividual, 1 order | 340 | 25 | 15 | 20 | 1,010 |
| Spicy Crispy ChickenBreast, 146 g | 350 | 30 | 11 | 20 | 1,100 |
 Original Recipe Tenders Kids Meal1 kids meal | 350 | 21 | 39 | 12 | 810 |
 Cheese CurdsIndividual, 1 side | 350 | 17 | 17 | 23 | 640 |
| KFC Snacker1 sandwich | 350 | 15 | 39 | 16 | 730 |
Under 300 calories with at least 5 g of protein
10 items
Single servings under 300 calories with at least 5 g of protein, fewest calories first; drinks, sauces and plain add-ons with less protein are left out.
| Kentucky Grilled ChickenWhole Wing, 30 g | 70 | 9 | 0 | 3 | 180 |
|---|---|---|---|---|---|
 Milk 1%7 fl oz | 90 | 7 | 10 | 2 | 105 |
| Spicy Crispy ChickenWhole Wing, 35 g | 120 | 7 | 5 | 8 | 350 |
| Original Recipe ChickenDrumstick, 53 g | 130 | 12 | 4 | 8 | 430 |
 Macaroni & CheeseIndividual, 1 side | 140 | 5 | 17 | 6 | 590 |
| Chocolate Milk 1%7 fl oz | 150 | 7 | 26 | 2.5 | 170 |
| Kentucky Fried Chicken Nuggets Kids Meal1 kids meal | 170 | 17 | 7 | 8 | 690 |
| Extra Crispy ChickenDrumstick, 55 g | 170 | 10 | 5 | 12 | 390 |
| BBQ Baked BeansIndividual, 1 side | 190 | 11 | 34 | 1 | 650 |
| KFC Livers1 order | 230 | 17 | 12 | 13 | 750 |
Values are per serving for the size shown, as KFC publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Lowest in calories in each menu section
| Section | Item | Calories |
|---|---|---|
| Limited Time Offers | Dirty Lemonade20 fl oz | 210 |
| Chicken | Kentucky Grilled ChickenWhole Wing | 70 |
| Homestyle Sides | Green BeansIndividual | 25 |
| Sandwiches | KFC Snacker | 350 |
| Pot Pie and Bowls | KFC Famous Bowl | 590 |
| Salads & Dressings | House Side Salad | 15 |
| Desserts | Chocolate Chunk Cookie | 190 |
| Dipping Sauces & Condiments | Honey Sauce Packet | 30 |
| Kids Meals | Musselman's Applesauce | 45 |
| Beverages | Diet Mountain Dew16 fl oz | 5 |
| Regional Menu Items | KFC Livers | 230 |
What sauces and dressings add
The Dipping Sauces & Condiments section of the KFC menu lists 17 servings from 5 to 590 calories each. The figures above are for each item as KFC serves it as standard; a sauce or dressing ordered on the side is not included, so add it from the Dipping Sauces & Condiments table or in the KFC nutrition calculator.
Questions
What is the lowest-calorie meal at KFC?
Counting only servings with at least 15 g of protein, so that sides, sauces and drinks are left out, it is the Kentucky Grilled Chicken (Thigh) at 150 calories, according to KFC’s nutrition information.
How many KFC items are under 500 calories?
94 of 110 at their first listed size, and 76 are under 300. Each menu section page has a calorie filter.
More from the KFC menu
Full menuLow-calorie items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panda Express, Panera Bread, Popeyes, Sonic, Pizza Hut, Dairy Queen, Whataburger, Arby's, Jack in the Box, Culver's.
Across all chains: Low-calorie fast food with protein (24 chains).
Sources
- 1 KFC, KFC Full Nutrition Guide, nutrition menu (served by Nutritionix, linked from kfc.com) Covers nutrition, menu and ingredients · Last updated 10/02/2026 · Checked 8 Oct 2026
- 2 KFC, KFC Food Allergies & Sensitivities, allergen menu (served by Nutritionix, linked from kfc.com) Covers allergens · Last updated 10/02/2026 · Checked 8 Oct 2026
Spotted a value that differs from the chain’s current information? Report it