KFC under 500 calories: 25 orders, ranked
Of the 39 single orders we track at KFC, 25 come in at or under 500 calories — 64%. The most protein in one item under 500 is the Original Recipe Chicken Breast, 39 g for 390 calories; the most filling by protein and fiber per calorie is the Kentucky Grilled Chicken Breast (38 g protein, 0 g fiber, 210 cal). 16 entrées fit under 500; 13 do not.
Source: KFC nutrition guide (official), October 2, 2026 edition · Data refreshed
- 25 orders under 500
- 39g most protein in one item
- 46g protein in a full meal
- 13 entrées over 500
As of October 2026, 25 of the 39 KFC single orders we track come in at or under 500 calories, and the most protein in a complete KFC meal under 500 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).
Three complete KFC meals under 500 calories
Under 500, the most-protein meal is built on the Kentucky Grilled Chicken Breast (210 cal), which leaves 290 calories for its sides and drink. 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). The lightest meal is unchanged from under 400; the others use the extra 100 calories.
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 →Build your own KFC order under 500 calories → Swap any item, add a side, share the link.
Every KFC order under 500 calories, ranked by protein
Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 280 calories and 16 of the 25 are entrées. Figures as KFC published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Original Recipe Chicken Breast | 390 | 39g | 10.0g |
| 2 | Kentucky Grilled Chicken Breast | 210 | 38g | 18.1g |
| 3 | Kentucky Fried Nuggets (12) | 420 | 36g | 8.6g |
| 4 | Kentucky Fried Nuggets (10) | 350 | 30g | 8.6g |
| 5 | Spicy Crispy Chicken Breast | 350 | 30g | 8.6g |
| 6 | Kentucky Fried Nuggets (8) | 280 | 24g | 8.6g |
| 7 | Extra Crispy Chicken Thigh | 330 | 22g | 6.7g |
| 8 | Gizzards (at select locations) | 300 | 20g | 6.7g |
| 9 | Original Recipe Chicken Thigh | 280 | 19g | 6.8g |
| 10 | Kentucky Grilled Chicken Thigh | 150 | 17g | 11.3g |
| 11 | Livers (at select locations) | 230 | 17g | 7.4g |
| 12 | Kentucky Fried Nuggets (5) | 175 | 15g | 8.6g |
| 13 | KFC Snacker | 350 | 15g | 4.3g |
| 14 | Spicy Crispy Chicken Thigh | 270 | 13g | 4.8g |
| 15 | Country Fried Steak without Peppered White Gravy (at select locations) | 360 | 13g | 3.6g |
| 16 | Country Fried Steak with Peppered White Gravy (at select locations) | 390 | 13g | 3.3g |
| 17 | Macaroni & Cheese | 140 | 5g | 3.6g |
| 18 | Potato Wedges (limited time) | 320 | 5g | 1.6g |
| 19 | Secret Recipe Fries | 320 | 5g | 1.6g |
| 20 | Biscuit | 180 | 4g | 2.2g |
| 21 | Mashed Potatoes with Gravy (Medium) (limited time) | 180 | 4g | 2.2g |
| 22 | Mashed Potatoes with Gravy | 130 | 3g | 2.3g |
| 23 | Sweet Kernel Corn | 70 | 2g | 2.9g |
| 24 | Mashed Potatoes | 110 | 2g | 1.8g |
| 25 | Coleslaw | 170 | 1g | 0.6g |
What 500 calories buys at KFC
Going from 400 to 500 calories adds 1 order: Kentucky Fried Nuggets (12) (420).
What doesn't fit under 500
13 of 29 KFC entrées are over 500 calories; the lightest of them, the Original Recipe Tenders (3), misses by 10 calories at 510. With more room, see KFC under 600. Tighter budget: KFC under 400. Closest misses: Original Recipe Tenders (3) (510), Extra Crispy Chicken Breast (530), Hot & Spicy Wings (6) (limited time) (540) and Famous Bowl (590).
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 600 calories (29 orders)
- High-protein KFC orders (15 items)
- KFC calorie calculator (build an order under your cap)
Under 500 calories at other chains
The same cap at 3 Chicken chains, or the cross-chain pillar: fast food under 500 calories.