KFC calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a KFC order from 39 single orders — 29 entrées and 10 sides — using KFC's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Kentucky Grilled Chicken Thigh at 150 calories; the heaviest entrée, the Original Recipe Tenders (5), is 850. The most protein in a complete meal under 500 is 46 g.
Source: KFC nutrition guide (official), October 2, 2026 edition · Data refreshed
- 39 single orders
- 150 cal lightest main
- 46g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 39 KFC single orders can go into a built order, and the most protein in a complete KFC meal under 500 calories is 46 g (A Kentucky Grilled Chicken Breast, a side of Macaroni & Cheese, a side of Mashed Potatoes with Gravy, and a 20-ounce Pepsi Zero Sugar).
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 — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Kentucky Grilled Chicken Breast210 cal · 38g
- Macaroni & Cheese140 cal · 5g
- Mashed Potatoes with Gravy130 cal · 3g
- Pepsi Zero Sugar (20 oz)0 cal · 0g
480 of 500 cal · 46 g protein
What to say at the counter: “A Kentucky Grilled Chicken Breast, a side of Macaroni & Cheese, a side of Mashed Potatoes with Gravy, and a 20-ounce Pepsi Zero Sugar — 480 cal, 46 g protein.”
Get it at the nearest KFC →Most filling
- Kentucky Grilled Chicken Breast210 cal · 38g
- Macaroni & Cheese140 cal · 5g
- Mashed Potatoes with Gravy130 cal · 3g
- Pepsi Zero Sugar (20 oz)0 cal · 0g
480 of 500 cal · 46 g protein
What to say at the counter: “A Kentucky Grilled Chicken Breast, a side of Macaroni & Cheese, a side of Mashed Potatoes with Gravy, and a 20-ounce Pepsi Zero Sugar — 480 cal, 46 g protein.”
Get it at the nearest KFC →Lightest
- Kentucky Grilled Chicken Thigh150 cal · 17g
- Pepsi Zero Sugar (20 oz)0 cal · 0g
150 of 500 cal · 17 g protein
What to say at the counter: “A Kentucky Grilled Chicken Thigh and a 20-ounce Pepsi Zero Sugar — 150 cal, 17 g protein.”
Get it at the nearest KFC →The 20 lightest meal-sized mains at KFC
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. 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 Thigh | 150 | 17g |
| Kentucky Fried Nuggets (5) | 175 | 15g |
| Kentucky Grilled Chicken Breast | 210 | 38g |
| Livers (at select locations) | 230 | 17g |
| Spicy Crispy Chicken Thigh | 270 | 13g |
| Kentucky Fried Nuggets (8) | 280 | 24g |
| Original Recipe Chicken Thigh | 280 | 19g |
| Gizzards (at select locations) | 300 | 20g |
| Extra Crispy Chicken Thigh | 330 | 22g |
| Kentucky Fried Nuggets (10) | 350 | 30g |
| KFC Snacker | 350 | 15g |
| Spicy Crispy Chicken Breast | 350 | 30g |
| Country Fried Steak without Peppered White Gravy (at select locations) | 360 | 13g |
| Country Fried Steak with Peppered White Gravy (at select locations) | 390 | 13g |
| Original Recipe Chicken Breast | 390 | 39g |
| Kentucky Fried Nuggets (12) | 420 | 36g |
| Original Recipe Tenders (3) | 510 | 33g |
| Extra Crispy Chicken Breast | 530 | 35g |
| Hot & Spicy Wings (6) (limited time) | 540 | 30g |
| Famous Bowl | 590 | 31g |
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 (73 items listed)
- KFC under 300 calories (15 orders)
- KFC under 400 calories (24 orders)
- KFC under 500 calories (25 orders)
- KFC under 600 calories (29 orders)
- High-protein KFC orders (15 items)
Calculators at other chains
The same builder at 3 Chicken chains, or compare every chain on fast food under 500 calories.