If you are looking for healthy low calorie options at KFC, then this list has you covered. It's got everything from sides to their famous crispy chicken, and every choice is under 400 calories. SoI've put together a list of all the healthiest items on the KFC to make it easy to order next time you're craving some finger-licking chicken!
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Healthiest KFC Menu Items You Can Order
You may be surprised that you can find a number of healthier options at fast food restaurants regardless of which one you're eating at.
And, well, KFC is no different.
In fact, there are actually a bunch of different healthy options at KFC to choose from...but you just need to know what to look for.
And that's exactly why I created this list. I wanted to make it as easy as possible for you to find the healthiest options on the menu.
Now, before we go any further, I do think it's important to say this upfront...I know that everyone has a different definition of what "healthy" is. So, for the sake of this list, I've ranked the "healthy" options you'll find at KFC from the ones with the lowest amount of calories to the highest.
The only caveat is that each and every order had to stay under 400 calories. So, any orders above that caloric total didn't make the list.
Also worth noting is that I got all of the key nutritional info for the orders below directly from KFC's nutrition calculator. So, if you want more info on these orders - or any other ones - you can give that a look.
Anyway, let's not waste any more time and get right into the good stuff!
1. Garden Salad
Nutrition Information for one garden salad:
- 15 Calories
- 0g Fat
- 3g Carbs
- 2g Fiber
- og Sugar
- 1g Protein
Kicking off my list is the light and refreshing garden salad. It comes with fresh lettuce, sweet corn, and tomatoes. It's a healthy side that you can add to any order on this list while keeping your meal low in calories.
Without the dressing, it has just 15 calories! But you do have the option to order it with the buttermilk ranch dressing. Just keep in mind it will add more calories depending on how much you use.
2. Green Beans
Nutrition Information for one side portion:
- 25 Calories
- 0g Fat
- 5g Carbs
- 3g Fiber
- 1g Sugar
- 1g Protein
KFC has a ton of great side options, and the lowest calorie one you can add to any order is the green beans.
I like to pair the crunchy green beans with a chicken sandwich or a piece of grilled chicken. But, honestly, they go great with every KFC fast food order.
3. Grilled Chicken Wing
Nutrition Information for one chicken wing:
- 70 Calories
- 3g Fat
- 0g Carbs
- 0g Fiber
- 0g Sugar
- 9g Protein
The lowest calorie grilled chicken option at KFC is the grilled chicken wing. It has only 70 calories with 9 grams of protein per wing, and it's my favorite way to enjoy a KFC high protein meal without worrying about having too many calories. I usually order 5 grilled chicken wings, which comes out to just 350 calories and 45 grams of protein!
By the way, the grilled chicken wing is available to order a la carte on the sides and add-on section of the menu.
4. Grilled Chicken Drumstick
Nutrition Information for one chicken drumstick:
- 80 Calories
- 4g Fat
- 0g Carbs
- 0g Fiber
- 0g Sugar
- 11g Protein
Another terrific grilled chicken option from the sides and add-ons sections of the menu is the grilled chicken drumstick.
It basically has the same nutritional breakdown as the chicken wing, so you can order whichever one you prefer!
5. Corn on the Cob
Nutrition Information for one piece of corn on the cob:
- 70 Calories
- 0.5g Fat
- 17g Carbs
- 2g Fiber
- 3g Sugar
- 2g Protein
Corn on the cob has been a staple on KFC's menu since the very beginning and is another of the lowest calorie menu options. Featuring a cob of steamed sweet kernel corn, it's sweet and juicy and has only 70 calories!
Like the green beans, feel free to add it to anything you're ordering for a healthy side.
6. Mashed Potatoes
Nutrition Information for one side portion:
- 110 Calories
- 3.5g Fat
- 17g Carbs
- 1g Fiber
- 0g Sugar
- 2g Protein
Mashed potatoes are another KFC classic, and since the restaurant discontinued its potato wedges, they are easily the lowest calorie potato side on the menu.
The mashed potatoes alone have only 110 calories, and you can add the gravy for only 30 more calories!
7. Original Chicken Drumstick
Nutrition Information Per Chicken Drumstick:
- 130 Calories
- 8g Fat
- 4g Carbs
- 0g Fiber
- 0g Sugar
- 12g Protein
If you're headed to KFC for the fried chicken, the crispy chicken drumsticks are an excellent option. You can grab one crazy delicious chicken drumstick for just 130 calories.
Trust me, one piece is super filling and satisfying, but since it's so low in calories you can order 3 for under 400 calories! And if you're super hungry, add on one of those sides that I talked about earlier.
By the way, just like the grilled chicken options I talked about earlier, you'll find the a la carte fried chicken options on the sides and add-ons sections of the menu.
8. Original Chicken Wing
Nutrition Information Per Chicken Wing:
- 130 Calories
- 8g Fat
- 3g Carbs
- 0g Fiber
- 0g Sugar
- 10g Protein
Another delicious option from the sides and add-ons section of KFC's menu is the original chicken wing. This crispy and juicy piece of chicken also has just 130 calories, so feel free to order a few!
A little pro tip here - if you like spicy chicken - is to order the hot and spic chicken wing. It brings the heat and flavor and is actually lower in calories than the original, coming out to 120 calories for one hot and spicy chicken wing!
9. Macaroni and Cheese
Nutrition Information per side portion:
- 140 Calories
- 6g Fat
- 17g Carbs
- 1g Fiber
- 2g Sugar
- 5g Protein
Mac and Cheese is a comfort food classic, and KFC's is surprisingly low in calories - just 140
Honestly, you'd never believe it since it's so darn good!
I mean, it features chewy elbow macaroni in a creamy, rich cheddar sauce for one of the tastiest mac and cheese options you'll find at any fast food restaurant out there.
10. Grilled Chicken Thigh
Nutrition Information for one chicken thigh:
- 150 Calories
- 9g Fat
- 0g Carbs
- 0g Fiber
- og Sugar
- 17g Protein
Circling back to the grilled chicken options at KFC, the grilled chicken thigh is a great high protein order that has no carbs!
It's a little higher in calories than the grilled chicken wing and drumstick since it has more fat, but the extra fat makes the chicken thigh extra juicy and delicious.
11. Chicken Nuggets
Nutrition Information For 5 Nuggets Without Sauce:
- 175 Calories
- 5g Carbs
- 7.5g Fat
- 0g Fiber
- 0g Sugar
- 15g Protein
My first main menu item on the list is the chicken nuggets. By themself, they're a great lower calorie higher-ish protein option that goes great with all of those sides we just talked about.
That said, just make sure you're smart about the choice of dipping sauce. I recommend going with either ketchup or the honey sauce - both add only 30 extra calories.
12. BBQ Baked Beans
Nutrition Information Per Individual Side Portion:
- 190 Calories
- 7g Fiber
- 34g Carbs
- 1g Fat
- 15g Sugar
- 11g Protein
The BBQ Baked Beans are my favorite side to order to add more protein to my meal. They pack in an additional 11 grams of protein with not a ton of calories.
I just love these classic baked beans with the smoky Kentucky BBQ sauce, and they're definitely worth adding to your meal!
13. Kentucky Grilled Chicken
Nutrition Information Per Chicken Breast:
- 210 calories
- 7g Fat
- 0g Carbs
- 0g Fiber
- 0g Sugar
- 38g Protein
Despite its name, Kentucky Fried Chicken offers several grilled chicken options, including grilled chicken breast and grilled chicken thigh. Both are healthier and lower in calories than fried options, and they're delicious, too.
The grilled chicken breast provides a whopping 38g of lean protein. I like to eat it with green beans for a super-filling meal for under 300 calories!
14. Caesar Salad with Original Chicken
Nutrition Information for one Caesar salad:
- 278 Calories
- 12.9g Fat
- 16.2g Carbs
- 1g Fiber
- og Sugar
- 23.9g Protein
If you're craving fried chicken but want to keep it healthier, you have to order the caesar salad with KFC's original recipe chicken. The crispy chicken mixed in a classic caesar is by far my favorite fast food salad.
Without the dressing, it comes out to just 278 calories. You can order it with the classic caesar dressing, just remember that it's going to add some more calories depending on how much you use.
15. Chicken Little Sandwich
Nutrition Information Per Sandwich:
- 300 Calories
- 15g Fat
- 27g Carbs
- 1g Fiber
- 3g Sugar
- 14g Protein
I love fried chicken sandwiches, and my go-to KFC order used to be a Zinger Stacker Burger Box - for those who don't know, that's a double fried chicken on a bun with fries, an extra piece of chicken, and a large soft drink.
Now, that's not healthy or low calorie by any means, so this is my favorite alternative to order. The chicken little sandwich is just as satisfying - it includes deep fried chicken breast, mayo, and a little fresh salad in a white bread roll.
It's so good, and I usually eat it with one of these healthy soda alternatives for the nostalgia of the burger box.
16. Original Recipe Chicken Breast
Nutrition Information Per Chicken Breast:
- 390 Calories
- 21g Fat
- 11g Carbs
- 2g Fiber
- 0g Sugar
- 39g Protein
Finishing off my list is the classic KFC original recipe chicken breast. It's stood the test of time and is still one of the most delicious fried chicken orders on the menu.
I love that it packs almost 40 grams of protein for just under 400 calories. So you had to know it's one of my favorite things to order from KFC!
If you're trying to keep your order under 400 calories, you'll want to get just the chicken. But if you don't mind adding some calories, you can enjoy it with a dipping sauce. I suggest using one of these low calorie dipping sauces.
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