KFC under 500 calories: 52 orders, ranked

Of the 76 KFC items we track, 52 are single orders at or under 500 calories — 68% of the menu. 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 Original Recipe Chicken Breast without skin or breading (31 g protein, 160 cal). 28 entrées fit under 500; 15 do not.

Source: healthyfastfood.org (third-party host) · Data refreshed September 14, 2026

• 52 orders under 500
• 39g most protein in one item
• 47g protein in a full meal
• 15 entrées over 500

As of September 2026, 52 of the 76 KFC items we track fit under 500 calories, and the most protein in a complete KFC meal under 500 is 47 g (A Kentucky Grilled Chicken Breast, a Kentucky Grilled Chicken Whole Wing, and a water).

Three complete KFC meals under 500 calories

Under 500, the most-protein entrée — the Kentucky Grilled Chicken Breast, 210 cal — leaves 290 calories for a side. 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). All 3 are the same as under 300: nothing between 300 and 500 calories beats them on their goal.

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 kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 270 calories and 28 of the 52 are entrées. Figures as KFC published them (how we check them).

What 500 calories buys at KFC

Going from 300 to 500 calories adds 14 orders: Chicken Littles (Buffalo) (310), Secret Recipe Fries (320), Extra Crispy Chicken Thigh (330), Honey BBQ Sandwich (350), Spicy Crispy Chicken Breast (350), Country Fried Steak with Peppered White Gravy (390), Country Fried Steak without Peppered White Gravy (390) and Original Recipe Chicken Breast (390) and 6 more.

What doesn't fit under 500

15 of 43 KFC entrées are over 500 calories; the lightest of them, the Fiery Buffalo Hot Wings™ Go Cup, misses by 10 calories at 510. Tighter budget: KFC under 300. Closest misses: Fiery Buffalo Hot Wings™ Go Cup (510), Extra Crispy Chicken Breast (530), Extra Crispy™ Tenders Go Cup (540), HBBQ Hot Wings™ Go Cup (540) and Popcorn Chicken Nuggets Go Cup (570).

More at KFC

• KFC calories & nutrition (all 76 items)
• KFC under 300 calories (38 orders)
• High-protein KFC orders (12 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.

• Popeyes under 500
• Chick-fil-A under 500
• Arby's under 500