High-protein KFC orders: 15 items with 25 g or more
15 KFC orders carry at least 25 g of protein at 700 calories or less. Ranked by protein per 100 calories, the Kentucky Grilled Chicken Breast leads at 18.1 g per 100 (38 g for 210 cal); by sheer grams the Original Recipe Tenders (4) has the most, 44 g for 680 calories. 1 of the 15 clear 40 g.
Source: KFC nutrition guide (official), October 2, 2026 edition · Data refreshed
- 15 orders ≥ 25 g
- 18.1g best protein / 100 cal
- 44g most in one item
- 46g in a full meal under 500
As of October 2026, the most protein in a complete KFC meal under 500 calories is 46 g, and under 700 it is 47 g (A Kentucky Grilled Chicken Breast, a Biscuit, a side of Macaroni & Cheese, and a 20-ounce Pepsi Zero Sugar).
The most protein in a complete KFC meal
The extra 200 calories from 500 to 700 buy 1 g more protein at KFC. 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 under 500
- 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 protein under 700
- Kentucky Grilled Chicken Breast210 cal · 38g
- Biscuit180 cal · 4g
- Macaroni & Cheese140 cal · 5g
- Pepsi Zero Sugar (20 oz)0 cal · 0g
530 of 700 cal · 47 g protein
What to say at the counter: “A Kentucky Grilled Chicken Breast, a Biscuit, a side of Macaroni & Cheese, and a 20-ounce Pepsi Zero Sugar — 530 cal, 47 g protein.”
Get it at the nearest KFC →KFC orders with 25 g+ protein, ranked per calorie
Single orders of 700 calories or less — no desserts, kids' meals, combos, sauces or toppings — by grams of protein per 100 calories, so the Kentucky Grilled Chicken Breast (38 g in 210 cal) ranks above the Original Recipe Tenders (4) (44 g in 680 cal). The median of these 15 orders is 540 calories. Figures as KFC published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Kentucky Grilled Chicken Breast | 210 | 38g | 18.1g |
| 2 | Original Recipe Chicken Breast | 390 | 39g | 10.0g |
| 3 | Kentucky Fried Nuggets (10) | 350 | 30g | 8.6g |
| 4 | Spicy Crispy Chicken Breast | 350 | 30g | 8.6g |
| 5 | Kentucky Fried Nuggets (12) | 420 | 36g | 8.6g |
| 6 | Extra Crispy Chicken Breast | 530 | 35g | 6.6g |
| 7 | Original Recipe Tenders (3) | 510 | 33g | 6.5g |
| 8 | Original Recipe Tenders (4) | 680 | 44g | 6.5g |
| 9 | Hot & Spicy Wings (6) (limited time) | 540 | 30g | 5.6g |
| 10 | Spicy Chicken Sandwich | 620 | 34g | 5.5g |
| 11 | Famous Bowl | 590 | 31g | 5.3g |
| 12 | Classic Chicken Sandwich | 650 | 34g | 5.2g |
| 13 | Honey BBQ Hot & Spicy Wings (6) (limited time) | 660 | 30g | 4.5g |
| 14 | Mike's Hot Honey Hot & Spicy Wings (6) (limited time) | 660 | 30g | 4.5g |
| 15 | Twister | 680 | 29g | 4.3g |
Build a high-protein KFC order under your own cap → Ranked by protein, any cap from 200 to 1,500.
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)
- KFC calorie calculator (build an order under your cap)
High-protein orders at other chains
3 Chicken chains with their own high-protein page, or see which chain gives the most protein under 500 calories and fast food under 500 calories.