Pit StopKFC: high-protein, low-calorie picks
Here are the 224 KFC items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition KFC published, as listed on nutritionix.com.
180 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Original Recipe Chicken Breast (39 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Original Recipe Chicken Breast172 grams | 390 | 39 | 11 | 21 |
| Spicy Crispy Chicken Breast146 grams | 350 | 30 | 11 | 20 |
| Cheese Curd Snack Box1 order | 340 | 25 | 15 | 20 |
| KFC Gizzards1 order | 300 | 20 | 18 | 16 |
| Original Recipe Chicken Thigh104 grams | 280 | 19 | 8 | 19 |
| KFC Livers1 order | 230 | 17 | 12 | 13 |
| Cheese Curds1 side | 350 | 17 | 17 | 23 |
| KFC Snacker1 sandwich | 350 | 15 | 39 | 16 |
| Spicy Crispy Chicken Thigh79 grams | 270 | 13 | 10 | 20 |
| Country Fried Steak without Peppered White Gravy1 order | 360 | 13 | 22 | 24 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| KFC Famous Bowl1 bowl | 590 | 31 | 67 | 22 |
| Nugget Go Bucket with Fries1 bucket | 510 | 18 | 51 | 23 |
| Nugget Go Bucket with Wedges1 bucket | 530 | 18 | 53 | 24 |
| Tender Go Bucket with Fries1 bucket | 540 | 17 | 67 | 23 |
| Tender Go Bucket with Wedges1 bucket | 560 | 17 | 69 | 24 |
| Hot & Spicy Wing Go Bucket with Fries1 bucket | 540 | 16 | 54 | 29 |
| Hot & Spicy Wing Go Bucket with Wedges1 bucket | 560 | 16 | 56 | 31 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Original Recipe Chicken Breast172 grams | 390 | 39 | 10.0 |
| Spicy Crispy Chicken Breast146 grams | 350 | 30 | 8.6 |
| KFC Livers1 order | 230 | 17 | 7.4 |
| Cheese Curd Snack Box1 order | 340 | 25 | 7.4 |
| Original Recipe Chicken Thigh104 grams | 280 | 19 | 6.8 |
| KFC Gizzards1 order | 300 | 20 | 6.7 |
| Spicy Chicken Sandwich1 sandwich | 620 | 34 | 5.5 |
| KFC Famous Bowl1 bowl | 590 | 31 | 5.3 |
| Classic Chicken Sandwich1 sandwich | 650 | 34 | 5.2 |
| Cheese Curds1 side | 350 | 17 | 4.9 |
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Questions
What item under 1,000 calories has the most protein at KFC?
BBQ Baked Beans (Family) (1 family side): 47 g protein, 830 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at KFC?
At 400 calories or less, the most protein comes from Original Recipe Chicken Breast (172 grams): 39 g protein, 390 calories; Spicy Crispy Chicken Breast (146 grams): 30 g protein, 350 calories; Cheese Curd Snack Box (1 order): 25 g protein, 340 calories.
Where do these KFC numbers come from?
From the nutrition information KFC publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.