Fast food · Chicken

The healthiest orders at KFC

11 KFC meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: 13 published, 1 calculated · KFC’s nutrition page

Top pick

Original Recipe Chicken Breast

A bone-in chicken breast breaded in the Original Recipe blend and pressure fried.

Chicken · $3.49 typical price · Published

390calories · 10.0 g protein per 100 cal

39 gProtein

11 gCarbs

21 gFat

Best pick under every calorie limit

The most protein you can get at KFC under each limit.

UNDER 400 CALOriginal Recipe Chicken Breast390 cal · 39 g protein UNDER 500 CALOriginal Recipe Chicken Breast390 cal · 39 g protein UNDER 600 CALOriginal Recipe Chicken Breast390 cal · 39 g protein UNDER 700 CALOriginal Recipe Chicken Breast390 cal · 39 g protein UNDER 800 CALOriginal Recipe Chicken Breast390 cal · 39 g protein

Most protein at KFC

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Original Recipe Chicken BreastChicken · $3.49 typical	390	39 g	11 g	21 g	10.0 g	Published
2	Extra Crispy Chicken BreastChicken · $3.79 typical	530	35 g	18 g	35 g	6.6 g	Published
3	Chicken Sandwich (Classic)Sandwiches · $5.99 typical	650	34 g	49 g	35 g	5.2 g	Published
4	Nashville Hot Tenders (3pc)Tenders · $6.49 typical	594–726	27–33 g	~27 g	~48 g	4.5 g	Calculated
5	Extra Crispy Tenders (3pc)Tenders · $5.99 typical	410	29 g	24 g	22 g	7.1 g	Published

Every KFC dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Original Recipe Chicken BreastChicken · $3.49 typical	390	39 g	11 g	21 g	10.0 g	Published
2	Extra Crispy Chicken BreastChicken · $3.79 typical	530	35 g	18 g	35 g	6.6 g	Published
3	Extra Crispy Tenders (3pc)Tenders · $5.99 typical	410	29 g	24 g	22 g	7.1 g	Published
4	Chicken Sandwich (Classic)Sandwiches · $5.99 typical	650	34 g	49 g	35 g	5.2 g	Published
5	Nashville Hot Tenders (3pc)Tenders · $6.49 typical	594–726	27–33 g	~27 g	~48 g	4.5 g	Calculated
6	Popcorn Nuggets (Large)Entrées · $5.49 typical	620	27 g	39 g	39 g	4.4 g	Published
7	Chicken Pot PieEntrées · $6.29 typical	720	29 g	60 g	41 g	4.0 g	Published
8	Famous BowlBowls · $6.49 typical	740	26 g	81 g	35 g	3.5 g	Published
9	Original Recipe Chicken ThighChicken · $2.99 typical	280	19 g	8 g	19 g	6.8 g	Published
10	Original Recipe Chicken DrumstickChicken · $1.99 typical	130	12 g	4 g	8 g	9.2 g	Published
11	Original Recipe Chicken WingChicken · $1.79 typical	130	10 g	3 g	8 g	7.7 g	Published
12	Mac & Cheese (Individual)Sides · $2.99 typical	140	5 g	17 g	6 g	3.6 g	Published
13	Mashed Potatoes with Gravy (Medium)Sides · $2.49 typical	180	4 g	27 g	6 g	2.2 g	Published
14	Green BeansSides · $2.29 typical	25	1 g	5 g	0 g	4.0 g	Published

Quick answers

What’s the healthiest order at KFC?

Original Recipe Chicken Breast: 390 calories and 39 g of protein (10.0 g per 100 calories). It ranks first of the 11 KFC meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at KFC?

Original Recipe Chicken Breast, with 39 g of protein for 390 calories. Next is Extra Crispy Chicken Breast (35 g, 530 cal).

What can I get at KFC under 500 calories?

Original Recipe Chicken Breast (390 cal, 39 g protein), Extra Crispy Tenders (3pc) (410 cal, 29 g protein) and Original Recipe Chicken Thigh (280 cal, 19 g protein).

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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More places like KFC

Chick-fil-ATop pick: Chick-n-Strips (4-count) · 410 cal · 39 g El Pollo LocoTop pick: Mexican Caesar Salad · 420 cal · 52 g PopeyesTop pick: Bonafide Chicken - Breast, Mild (1pc) · 440 cal · 35 g WingstopTop pick: Classic Wings (6pc) - Atomic · 486–594 cal · 54–66 g Buffalo Wild WingsTop pick: Traditional Wings (6 ct, Original Buffalo) · 486–594 cal · 49–59 g Nando's PERi-PERiTop pick: Chicken Thigh Skewers · 480 cal · 58 g

KFC in our guides

High-protein fast food, rankedThe fast-food and fast-casual meals with the most protein for their calories.Fast food under 500 caloriesFilling fast-food meals that stay under 500 calories, most protein first.Low-carb fast foodFast-food meals under 25 g of carbs with plenty of protein.Cheap high-protein fast foodThe meals that give you the most protein for the money.The healthiest chicken fast foodGrilled beats fried: the best orders at the chicken chains.