KFC calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a KFC order from 64 single orders — 43 entrées, the rest sides and drinks — using KFC's own published figures. The lightest meal-sized order is the Kentucky Grilled Chicken Drumstick at 80 calories; the heaviest entrée, the Chicken & Waffles Sandwich (with Syrup), is 1,100. The most protein in a complete meal under 500 is 47 g.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 64 single orders
- 80 cal lightest order
- 47g protein in a meal under 500
- 200–1,500 cal cap range
As of September 2026, 64 KFC single orders can go into a built order, and the most protein in a complete KFC meal under 500 calories is 47 g (A Kentucky Grilled Chicken Breast, a Kentucky Grilled Chicken Whole Wing, and a water).
Build your KFC order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete KFC meals under 500 calories
Starting points for the builder — Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein).
Most protein
- Kentucky Grilled Chicken Breast210 cal · 38g
- Kentucky Grilled Chicken Whole Wing70 cal · 9g
- Water0 cal
280 of 500 cal · 47 g protein
What to say at the counter: “A Kentucky Grilled Chicken Breast, a Kentucky Grilled Chicken Whole Wing, and a water — 280 cal, 47 g protein.”
Get it at the nearest KFC →Most filling
- Original Recipe Chicken Breast without skin or breading160 cal · 31g
- Kentucky Grilled Chicken Whole Wing70 cal · 9g
- Water0 cal
230 of 500 cal · 40 g protein
What to say at the counter: “An Original Recipe Chicken Breast without skin or breading, a Kentucky Grilled Chicken Whole Wing, and a water — 230 cal, 40 g protein.”
Get it at the nearest KFC →Lightest
- Kentucky Grilled Chicken Drumstick80 cal · 11g
- House Side Salad without Dressing15 cal · 1g
- Water0 cal
95 of 500 cal · 12 g protein
What to say at the counter: “A Kentucky Grilled Chicken Drumstick, a House Side Salad without Dressing, and a water — 95 cal, 12 g protein.”
Get it at the nearest KFC →The 20 lightest single orders at KFC
Meal-sized single orders (at least 150 calories or 10 g protein) sorted lightest first — the rows the builder reaches for at a tight cap. Every KFC item is in the full table on the KFC calories page and in /data/kfc.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Kentucky Grilled Chicken Drumstick | 80 | 11g |
| Original Recipe Chicken Drumstick | 130 | 12g |
| Original Recipe Chicken Whole Wing | 130 | 10g |
| Kentucky Grilled Chicken Thigh | 150 | 17g |
| Original Recipe Chicken Breast without skin or breading | 160 | 31g |
| Extra Crispy Chicken Drumstick | 170 | 10g |
| Extra Crispy Chicken Whole Wing | 170 | 10g |
| Biscuit | 180 | 4g |
| Nashville Hot Crispy Chicken (Drumstick) | 190 | 9g |
| Cornbread Muffin | 210 | 3g |
| Kentucky Grilled Chicken Breast | 210 | 38g |
| Café Valley Bakery Lemon Cake | 220 | 2g |
| Nashville Hot Extra Crispy Tender | 220 | 10g |
| Apple Turnover | 230 | 2g |
| Livers | 230 | 17g |
| Extra Crispy Tenders (2) | 270 | 20g |
| Oreo Cookies and Crème Pie | 270 | 3g |
| Potato Wedges (Individual) | 270 | 4g |
| Snack-Size Famous Bowl | 270 | 11g |
| Spicy Crispy Chicken Thigh | 270 | 13g |
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.
Download MinMax — free What the app doesMore at KFC
- KFC calories & nutrition (all 76 items)
- KFC under 300 calories (38 orders)
- KFC under 500 calories (52 orders)
- High-protein KFC orders (12 items)
Calculators at other chains
The same builder at 3 Chicken chains, or compare every chain on fast food under 500 calories.