KFC Nutrition Menu, Facts, Calories & How to Order in 2026
KFC Nutrition Menu, Facts, Calories & How to Order in 2026
Fast food is no longer judged by taste alone. People now want clarity on calories, fat, and protein. You don’t eat at KFC every day. But when you do, you want to know what’s going into your body. This is where KFC nutrition becomes important.
Here is the detailed KFC nutrition guide that will help you know what you are ordering. So stop guessing and start choosing.
Complete KFC Nutrition Menu
The KFC nutrition menu is structured into clear categories. Each category behaves differently in terms of calories and nutrients.
| Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Limited Time Offers | |||||||||||
| Apple Pie Poppers | 80 | 5 | 1.5 | 0 | 0 | 55 | 9 | 1 | 3 | 0 | 1 |
| Fried Pickles | 35 | 2 | 0 | 0 | 0 | 180 | 4 | 0 | 0 | 0 | <1 |
| Honey BBQ Hot & Spicy Wings (1) | 110 | 6 | 1 | 0 | 20 | 310 | 9 | 0 | 4 | 0 | 5 |
| Hot & Spicy Wings (1) | 90 | 6 | 1 | 0 | 20 | 180 | 3 | 0 | 0 | 0 | 5 |
| Mac & Cheese Bowl | 480 | 22 | 6 | 0 | 85 | 1,970 | 42 | 2 | 4 | 0 | 30 |
| Mashed Potatoes With Gravy (Medium) | 180 | 6 | 1.5 | 0 | 0 | 680 | 27 | 2 | 0 | 0 | 4 |
| Mike's Hot Honey Hot & Spicy Wings (1) | 110 | 6 | 1 | 0 | 20 | 180 | 9 | 0 | 5 | 0 | 5 |
| Potato Wedges | 320 | 15 | 2 | 0 | 0 | 830 | 40 | 4 | 0 | 0 | 5 |
| Potato Wedges (Large) | 760 | 36 | 4.5 | 0 | 0 | 1,980 | 97 | 10 | 0 | 0 | 11 |
| Original Recipe Chicken | |||||||||||
| Original Recipe® Chicken Breast | 390 | 21 | 4 | 0 | 120 | 1,190 | 11 | 2 | 0 | 0 | 39 |
| Original Recipe® Chicken Drumstick | 130 | 8 | 1.5 | 0 | 55 | 430 | 4 | 1 | 0 | 0 | 12 |
| Original Recipe® Chicken Thigh | 280 | 19 | 4.5 | 0 | 100 | 910 | 8 | 1 | 0 | 0 | 19 |
| Original Recipe® Chicken Whole Wing | 130 | 8 | 2 | 0 | 55 | 380 | 3 | 0 | 0 | 0 | 10 |
| Extra Crispy Chicken | |||||||||||
| Extra Crispy™ Chicken Breast | 530 | 35 | 6 | 0 | 105 | 1,150 | 18 | 0 | 0 | 0 | 35 |
| Extra Crispy™ Chicken Drumstick | 170 | 12 | 2 | 0 | 50 | 390 | 5 | 0 | 0 | 0 | 10 |
| Extra Crispy™ Chicken Thigh | 330 | 23 | 4.5 | 0 | 100 | 700 | 9 | 0 | 0 | 0 | 22 |
| Extra Crispy™ Chicken Whole Wing | 170 | 13 | 2 | 0 | 45 | 340 | 5 | 0 | 0 | 0 | 10 |
| Kentucky Grilled Chicken | |||||||||||
| Kentucky Grilled Chicken® Breast | 210 | 7 | 2 | 0 | 130 | 710 | 0 | 0 | 0 | 0 | 38 |
| Kentucky Grilled Chicken® Drumstick | 80 | 4 | 1 | 0 | 55 | 220 | 0 | 0 | 0 | 0 | 11 |
| Kentucky Grilled Chicken® Thigh | 150 | 9 | 3 | 0 | 90 | 420 | 0 | 0 | 0 | 0 | 17 |
| Kentucky Grilled Chicken® Whole Wing | 70 | 3 | 1 | 0 | 45 | 180 | 0 | 0 | 0 | 0 | 9 |
| Spicy Crispy Chicken | |||||||||||
| Spicy Crispy Chicken Breast | 350 | 20 | 3.5 | 0 | 100 | 1,100 | 11 | 1 | 0 | 0 | 30 |
| Spicy Crispy Chicken Drumstick | 130 | 8 | 1.5 | 0 | 40 | 420 | 5 | 1 | 0 | 0 | 9 |
| Spicy Crispy Chicken Thigh | 270 | 20 | 3.5 | 0 | 65 | 720 | 10 | 1 | 0 | 0 | 13 |
| Spicy Crispy Chicken Whole Wing | 120 | 8 | 1.5 | 0 | 35 | 350 | 5 | 0 | 0 | 0 | 7 |
| Original Recipe® Tenders | |||||||||||
| NEW! Original Recipe® Tender (each) | 170 | 6 | 0.5 | 0 | 30 | 400 | 20 | 0 | 0 | 0 | 11 |
| Kentucky Fried Nuggets | |||||||||||
| Kentucky Fried Nuggets (1) | 35 | 1.5 | 0 | 0 | 15 | 140 | 1 | 0 | 0 | 0 | 3 |
| Homestyle Sides (Individual) | |||||||||||
| BBQ Baked Beans | 190 | 1 | 0 | 0 | 0 | 650 | 34 | 7 | 15 | 0 | 11 |
| Biscuit | 180 | 8 | 4.5 | 0 | 0 | 520 | 22 | 1 | 1 | 0 | 4 |
| Coleslaw | 170 | 12 | 2 | 0 | <5 | 180 | 14 | 4 | 10 | 0 | 1 |
| Corn on the Cob | 70 | 0.5 | 0 | 0 | 0 | 0 | 17 | 2 | 3 | 0 | 2 |
| Green Beans | 25 | 0 | 0 | 0 | 0 | 300 | 5 | 3 | 1 | 0 | 1 |
| KFC® Cornbread Muffin | 210 | 9 | 1.5 | 0 | 35 | 240 | 28 | <1 | 11 | 0 | 3 |
| Macaroni & Cheese | 140 | 6 | 1.5 | 0 | <5 | 590 | 17 | 1 | 2 | 0 | 5 |
| Mashed Potatoes | 110 | 3.5 | 0.5 | 0 | 0 | 330 | 17 | 1 | 0 | 0 | 2 |
| Mashed Potatoes With Gravy | 130 | 4.5 | 1 | 0 | 0 | 520 | 20 | 1 | 0 | 0 | 3 |
| Secret Recipe Fries | 320 | 15 | 2 | 0 | 0 | 1,100 | 41 | 3 | 0 | 0 | 5 |
| Sweet Kernel Corn | 70 | 0.5 | 0 | 0 | 0 | 0 | 16 | 2 | 2 | 0 | 2 |
| Homestyle Sides (Family) | |||||||||||
| BBQ Baked Beans (Family) | 830 | 5 | 1 | 0 | 0 | 2,810 | 148 | 31 | 63 | 0 | 47 |
| Coleslaw (Family) | 640 | 46 | 7 | 0 | 15 | 670 | 54 | 14 | 37 | 0 | 4 |
| Corn on the Cob (Family) | 280 | 2 | 0 | 0 | 0 | 15 | 67 | 8 | 11 | 0 | 9 |
| Green Beans (Family) | 80 | 0 | 0 | 0 | 0 | 930 | 15 | 9 | 3 | 0 | 4 |
| Macaroni & Cheese (Family) | 540 | 23 | 6 | 0 | 10 | 2,220 | 66 | 5 | 8 | 0 | 18 |
| Mashed Potatoes (Family) | 460 | 15 | 3 | 0 | 0 | 1,410 | 72 | 6 | 0 | 0 | 9 |
| Mashed Potatoes With Gravy (Family) | 590 | 21 | 5 | 0 | 0 | 2,590 | 88 | 6 | 1 | 0 | 12 |
| Secret Recipe Fries (Family) | 840 | 40 | 5 | 0 | 0 | 2,890 | 108 | 9 | 0 | 0 | 13 |
| Sweet Kernel Corn (Family) | 280 | 2.5 | 0 | 0 | 0 | 10 | 67 | 7 | 8 | 0 | 10 |
| Sandwiches | |||||||||||
| Chicken Littles | 350 | 16 | 2 | 0 | 40 | 730 | 39 | <1 | 3 | 0 | 15 |
| Classic Chicken Sandwich | 650 | 35 | 4.5 | 0 | 90 | 1,260 | 49 | 1 | 6 | 0 | 34 |
| Spicy Chicken Sandwich | 620 | 33 | 4 | 0 | 85 | 2,140 | 49 | 1 | 6 | 0 | 34 |
| Twister® | 680 | 31 | 7 | 0 | 80 | 1,360 | 74 | <1 | 3 | 0 | 29 |
| Pot Pie and Bowls | |||||||||||
| Chicken Pot Pie | 720 | 41 | 25 | 0 | 80 | 1,750 | 60 | 7 | 5 | 0 | 26 |
| KFC® Famous Bowl | 590 | 22 | 5 | 0 | 85 | 2,160 | 67 | 4 | 3 | 0 | 31 |
| Salads (Does not include dressing or croutons) | |||||||||||
| Caesar Side Salad | 40 | 2 | 1 | 0 | 5 | 90 | 2 | 1 | 1 | 0 | 3 |
| House Side Salad | 15 | 0 | 0 | 0 | 0 | 10 | 3 | 2 | 2 | 0 | 1 |
| Dressing and Croutons | |||||||||||
| Heinz Buttermilk Dressing | 160 | 17 | 2 | 0 | 10 | 220 | 1 | 0 | 1 | 0 | 0 |
| Hidden Valley The Original Ranch Fat Free Dressing | 35 | 0 | 0 | 0 | 0 | 410 | 8 | 0 | 2 | 0 | 1 |
| KFC® Creamy Parmesan Caesar Dressing | 260 | 26 | 5 | 0 | 15 | 540 | 4 | 0 | 2 | 0 | 2 |
| Marzetti Light Italian Dressing | 15 | 0.5 | 0 | 0 | 0 | 510 | 2 | 0 | 1 | 0 | 0 |
| Parmesan Garlic Croutons | 60 | 3 | 0 | 0 | 0 | 135 | 8 | <1 | <1 | 0 | 2 |
| Desserts | |||||||||||
| Apple Turnover | 230 | 10 | 2.5 | 0 | 0 | 140 | 32 | <1 | 12 | 0 | 2 |
| Café Valley Chocolate Chip Cake (1 Slice) | 300 | 15 | 3 | 0 | 50 | 260 | 39 | 1 | 27 | 0 | 4 |
| Café Valley Lemon Cake (1 Slice) | 220 | 10 | 2 | 0 | 30 | 170 | 30 | 0 | 20 | 0 | 2 |
| Café Valley Mini Chocolate Chip Cake | 300 | 12 | 2.5 | 0 | 40 | 190 | 49 | 1 | 35 | 0 | 3 |
| Café Valley Mini Lemon Cake | 300 | 13 | 2.5 | 0 | 50 | 230 | 43 | 0 | 31 | 0 | 3 |
| Dipping Sauces & Condiments | |||||||||||
| BBQ - Dipping Sauce Cup | 45 | 0 | 0 | 0 | 0 | 150 | 11 | 0 | 11 | 0 | 0 |
| Buffalo Ranch - Dipping Sauce Cup | 120 | 13 | 2 | 0 | 10 | 290 | 2 | 0 | 1 | 0 | 1 |
| Colonel's Buttery Spread | 35 | 4 | 1.5 | 0 | 0 | 35 | 0 | 0 | 0 | 0 | 0 |
| Comeback Sauce - Dipping Sauce Cup | 120 | 12 | 2 | 0 | 10 | 340 | 2 | 0 | 2 | 0 | 0 |
| Grape Jelly Packet | 35 | 0 | 0 | 0 | 0 | 10 | 9 | 0 | 7 | 0 | 0 |
| Honey Mustard - Dipping Sauce Cup | 110 | 9 | 1.5 | 0 | <5 | 120 | 6 | 0 | 6 | 0 | 0 |
| Honey Sauce Packet | 30 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 5 | 0 | 0 |
| Ketchup | 30 | 0 | 0 | 0 | 0 | 250 | 8 | 0 | 6 | 0 | 0 |
| KFC Sauce - Dipping Sauce Cup | 90 | 8 | 1.5 | 0 | 10 | 170 | 5 | 0 | 5 | 0 | 0 |
| Lemon Juice Packet | 5 | 0 | 0 | 0 | 0 | 20 | 1 | 0 | 0 | 0 | 0 |
| Ranch - Dipping Sauce Cup | 130 | 14 | 2.5 | 0 | 10 | 240 | 2 | 0 | 1 | 0 | 0 |
| Sticky Chicky Sweet n' Sour Dipping Sauce Cup | 45 | 0 | 0 | 0 | 0 | 180 | 11 | 0 | 10 | 10 | 0 |
| Strawberry Jam Packet | 35 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 6 | 0 | 0 |
| Kids Meal | |||||||||||
| Kentucky Fried Chicken Nuggets Kids Meal | 170 | 8 | 1 | 0 | 65 | 690 | 7 | 0 | 0 | 0 | 17 |
| Original Recipe® Tenders Kids Meal | 350 | 12 | 1.5 | 0 | 60 | 810 | 39 | 0 | 0 | 0 | 21 |
| Kids Drinks | |||||||||||
| Capri Sun® 100% Juice Fruit Punch | 80 | 0 | 0 | 0 | 0 | 25 | 21 | 0 | 20 | 0 | 0 |
| Chocolate Milk 1% | 150 | 2.5 | 1.5 | 0 | 10 | 170 | 26 | 0 | 23 | 0 | 7 |
| Milk 1% | 90 | 2 | 1.5 | 0 | 10 | 105 | 10 | 0 | 10 | 0 | 7 |
| Kids Meal Applesauce | |||||||||||
| Musselman's™ Applesauce | 45 | 0 | 0 | 0 | 0 | 0 | 12 | 1 | 8 | 0 | 0 |
| Beverages | |||||||||||
| 7UP® (12 fl oz) | 140 | 0 | 0 | 0 | 0 | 50 | 35 | 0 | 35 | 0 | 0 |
| 7UP® (16 fl oz) | 190 | 0 | 0 | 0 | 0 | 70 | 46 | 0 | 46 | 0 | 0 |
| 7UP® (20 fl oz) | 240 | 0 | 0 | 0 | 0 | 85 | 58 | 0 | 58 | 0 | 0 |
| 7UP® (30 fl oz) | 350 | 0 | 0 | 0 | 0 | 125 | 87 | 0 | 87 | 0 | 0 |
| Classic Lemonade (1/2 Gallon) | 880 | 0 | 0 | 0 | 0 | 780 | 234 | 0 | 228 | 0 | 0 |
| Classic Lemonade (20 fl oz) | 140 | 0 | 0 | 0 | 0 | 130 | 39 | 0 | 38 | 0 | 0 |
| Code Red Mountain Dew® (12 fl oz) | 170 | 0 | 0 | 0 | 0 | 50 | 46 | 0 | 46 | 0 | 0 |
| Code Red Mountain Dew® (16 fl oz) | 230 | 0 | 0 | 0 | 0 | 65 | 62 | 0 | 62 | 0 | 0 |
| Code Red Mountain Dew® (20 fl oz) | 290 | 0 | 0 | 0 | 0 | 85 | 77 | 0 | 77 | 0 | 0 |
| Code Red Mountain Dew® (30 fl oz) | 430 | 0 | 0 | 0 | 0 | 125 | 116 | 0 | 115 | 0 | 0 |
| Diet Dr Pepper® (12 fl oz) | 0 | 0 | 0 | 0 | 0 | 70 | 0 | 0 | 0 | 0 | 0 |
| Diet Dr Pepper® (16 fl oz) | 0 | 0 | 0 | 0 | 0 | 95 | 0 | 0 | 0 | 0 | 0 |
| Diet Dr Pepper® (20 fl oz) | 0 | 0 | 0 | 0 | 0 | 120 | 0 | 0 | 0 | 0 | 0 |
| Diet Dr Pepper® (30 fl oz) | 0 | 0 | 0 | 0 | 0 | 180 | 0 | 0 | 0 | 0 | 0 |
| Diet Mountain Dew® (12 fl oz) | 0 | 0 | 0 | 0 | 0 | 55 | 1 | 0 | 0 | 0 | 0 |
| Diet Mountain Dew® (16 fl oz) | 5 | 0 | 0 | 0 | 0 | 75 | 1 | 0 | 0 | 0 | 0 |
| Diet Mountain Dew® (20 fl oz) | 10 | 0 | 0 | 0 | 0 | 90 | 1 | 0 | 1 | 0 | 0 |
| Diet Mountain Dew® (30 fl oz) | 10 | 0 | 0 | 0 | 0 | 140 | 1 | 0 | 1 | 0 | 0 |
| Diet Pepsi® Wild Cherry Pepsi® (12 fl oz) | 0 | 0 | 0 | 0 | 0 | 35 | 0 | 0 | 0 | 0 | 0 |
| Diet Pepsi® Wild Cherry Pepsi® (16 fl oz) | 0 | 0 | 0 | 0 | 0 | 50 | 0 | 0 | 0 | 0 | 0 |
| Diet Pepsi® Wild Cherry Pepsi® (20 fl oz) | 0 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 | 0 |
| Diet Pepsi® Wild Cherry Pepsi® (30 fl oz) | 0 | 0 | 0 | 0 | 0 | 95 | 0 | 0 | 0 | 0 | 0 |
| Dr Pepper® (12 fl oz) | 140 | 0 | 0 | 0 | 0 | 45 | 39 | 0 | 38 | 0 | 0 |
| Dr Pepper® (16 fl oz) | 190 | 0 | 0 | 0 | 0 | 60 | 52 | 0 | 51 | 0 | 0 |
| Dr Pepper® (20 fl oz) | 240 | 0 | 0 | 0 | 0 | 75 | 65 | 0 | 64 | 0 | 0 |
| Dr Pepper® (30 fl oz) | 360 | 0 | 0 | 0 | 0 | 110 | 98 | 0 | 96 | 0 | 0 |
| Lipton® Brisk® Lemon Tea (12 fl oz) | 80 | 0 | 0 | 0 | 0 | 40 | 22 | 0 | 22 | 0 | 0 |
| Lipton® Brisk® Lemon Tea (16 fl oz) | 110 | 0 | 0 | 0 | 0 | 55 | 29 | 0 | 29 | 0 | 0 |
| Lipton® Brisk® Lemon Tea (20 fl oz) | 140 | 0 | 0 | 0 | 0 | 70 | 36 | 0 | 36 | 0 | 0 |
| Lipton® Brisk® Lemon Tea (30 fl oz) | 210 | 0 | 0 | 0 | 0 | 105 | 55 | 0 | 54 | 0 | 0 |
| Lipton® Brisk® No Calorie Peach Iced Green Tea (12 fl oz) | 0 | 0 | 0 | 0 | 0 | 105 | 0 | 0 | 0 | 0 | 0 |
| Lipton® Brisk® No Calorie Peach Iced Green Tea (16 fl oz) | 0 | 0 | 0 | 0 | 0 | 140 | 0 | 0 | 0 | 0 | 0 |
| Lipton® Brisk® No Calorie Peach Iced Green Tea (20 fl oz) | 5 | 0 | 0 | 0 | 0 | 180 | 0 | 0 | 0 | 0 | 0 |
| Lipton® Brisk® No Calorie Peach Iced Green Tea (30 fl oz) | 10 | 0 | 0 | 0 | 0 | 270 | 0 | 0 | 0 | 0 | 0 |
| Lipton® Brisk® Raspberry Tea (12 fl oz) | 80 | 0 | 0 | 0 | 0 | 45 | 20 | 0 | 20 | 0 | 0 |
| Lipton® Brisk® Raspberry Tea (16 fl oz) | 100 | 0 | 0 | 0 | 0 | 55 | 26 | 0 | 26 | 0 | 0 |
| Lipton® Brisk® Raspberry Tea (20 fl oz) | 130 | 0 | 0 | 0 | 0 | 70 | 33 | 0 | 33 | 0 | 0 |
| Lipton® Brisk® Raspberry Tea (30 fl oz) | 190 | 0 | 0 | 0 | 0 | 110 | 49 | 0 | 49 | 0 | 0 |
| Lipton® Brisk® Sweet Iced Tea (12 fl oz) | 80 | 0 | 0 | 0 | 0 | 45 | 22 | 0 | 21 | 0 | 0 |
| Lipton® Brisk® Sweet Iced Tea (16 fl oz) | 110 | 0 | 0 | 0 | 0 | 65 | 29 | 0 | 29 | 0 | 0 |
| Lipton® Brisk® Sweet Iced Tea (20 fl oz) | 130 | 0 | 0 | 0 | 0 | 80 | 36 | 0 | 36 | 0 | 0 |
| Lipton® Brisk® Sweet Iced Tea (30 fl oz) | 200 | 0 | 0 | 0 | 0 | 120 | 54 | 0 | 54 | 0 | 0 |
| Lipton® Brisk® Unsweetened No Lemon Iced Tea (12 fl oz) | 0 | 0 | 0 | 0 | 0 | 45 | 0 | 0 | 0 | 0 | 0 |
| Lipton® Brisk® Unsweetened No Lemon Iced Tea (16 fl oz) | 0 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 | 0 |
| Lipton® Brisk® Unsweetened No Lemon Iced Tea (20 fl oz) | 0 | 0 | 0 | 0 | 0 | 75 | 0 | 0 | 0 | 0 | 0 |
| Lipton® Brisk® Unsweetened No Lemon Iced Tea (30 fl oz) | 0 | 0 | 0 | 0 | 0 | 115 | 0 | 0 | 0 | 0 | 0 |
| Manzanita Sol® (12 fl oz) | 160 | 0 | 0 | 0 | 0 | 35 | 42 | 0 | 42 | 0 | 0 |
| Manzanita Sol® (16 fl oz) | 210 | 0 | 0 | 0 | 0 | 45 | 57 | 0 | 57 | 0 | 0 |
| Manzanita Sol® (20 fl oz) | 260 | 0 | 0 | 0 | 0 | 55 | 71 | 0 | 71 | 0 | 0 |
| Manzanita Sol® (30 fl oz) | 400 | 0 | 0 | 0 | 0 | 80 | 106 | 0 | 106 | 0 | 0 |
| Miranda® Strawberry (12 fl oz) | 160 | 0 | 0 | 0 | 0 | 70 | 44 | 0 | 44 | 0 | 0 |
| Miranda® Strawberry (16 fl oz) | 220 | 0 | 0 | 0 | 0 | 95 | 58 | 0 | 58 | 0 | 0 |
| Miranda® Strawberry (20 fl oz) | 270 | 0 | 0 | 0 | 0 | 120 | 73 | 0 | 73 | 0 | 0 |
| Miranda® Strawberry (30 fl oz) | 410 | 0 | 0 | 0 | 0 | 180 | 109 | 0 | 109 | 0 | 0 |
| MNT DEW Sweet Lightning (20 fl oz) | 120 | 0 | 0 | 0 | 0 | 190 | 32 | 0 | 25 | 0 | 0 |
| Mountain Dew® (12 fl oz) | 160 | 0 | 0 | 0 | 0 | 50 | 44 | 0 | 44 | 0 | 0 |
| Mountain Dew® (16 fl oz) | 220 | 0 | 0 | 0 | 0 | 70 | 59 | 0 | 58 | 0 | 0 |
| Mountain Dew® (20 fl oz) | 270 | 0 | 0 | 0 | 0 | 85 | 73 | 0 | 73 | 0 | 0 |
| Mountain Dew® (30 fl oz) | 410 | 0 | 0 | 0 | 0 | 125 | 110 | 0 | 109 | 0 | 0 |
| Mug Root Beer® (12 fl oz) | 140 | 0 | 0 | 0 | 0 | 45 | 39 | 0 | 39 | 0 | 0 |
| Mug Root Beer® (16 fl oz) | 190 | 0 | 0 | 0 | 0 | 60 | 52 | 0 | 52 | 0 | 0 |
| Mug Root Beer® (20 fl oz) | 240 | 0 | 0 | 0 | 0 | 75 | 65 | 0 | 65 | 0 | 0 |
| Mug Root Beer® (30 fl oz) | 360 | 0 | 0 | 0 | 0 | 110 | 98 | 0 | 98 | 0 | 0 |
| Pepsi Zero Sugar® (12 fl oz) | 0 | 0 | 0 | 0 | 0 | 35 | 0 | 0 | 0 | 0 | 0 |
| Pepsi Zero Sugar® (16 fl oz) | 0 | 0 | 0 | 0 | 0 | 50 | 0 | 0 | 0 | 0 | 0 |
| Pepsi Zero Sugar® (20 fl oz) | 0 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 | 0 |
| Pepsi Zero Sugar® (30 fl oz) | 0 | 0 | 0 | 0 | 0 | 95 | 1 | 0 | 0 | 0 | 0 |
| Pepsi® (12 fl oz) | 150 | 0 | 0 | 0 | 0 | 30 | 41 | 0 | 41 | 0 | 0 |
| Pepsi® (16 fl oz) | 200 | 0 | 0 | 0 | 0 | 45 | 55 | 0 | 55 | 0 | 0 |
| Pepsi® (20 fl oz) | 250 | 0 | 0 | 0 | 0 | 55 | 69 | 0 | 69 | 0 | 0 |
| Pepsi® (30 fl oz) | 380 | 0 | 0 | 0 | 0 | 80 | 104 | 0 | 103 | 0 | 0 |
| Sobe Lifewater Yumberry Pomegranate (12 fl oz) | 0 | 0 | 0 | 0 | 0 | 45 | 0 | 0 | 0 | 0 | 0 |
| Sobe Lifewater Yumberry Pomegranate (16 fl oz) | 0 | 0 | 0 | 0 | 0 | 65 | 0 | 0 | 0 | 0 | 0 |
| Sobe Lifewater Yumberry Pomegranate (20 fl oz) | 0 | 0 | 0 | 0 | 0 | 80 | 0 | 0 | 0 | 0 | 0 |
| Sobe Lifewater Yumberry Pomegranate (30 fl oz) | 5 | 0 | 0 | 0 | 0 | 120 | 1 | 0 | 0 | 0 | 0 |
| Starry® (12 fl oz) | 150 | 0 | 0 | 0 | 0 | 35 | 39 | 0 | 39 | 39 | 0 |
| Starry® (16 fl oz) | 200 | 0 | 0 | 0 | 0 | 45 | 52 | 0 | 52 | 52 | 0 |
| Starry® (20 fl oz) | 240 | 0 | 0 | 0 | 0 | 55 | 65 | 0 | 65 | 65 | 0 |
| Starry® (30 fl oz) | 370 | 0 | 0 | 0 | 0 | 85 | 97 | 0 | 97 | 97 | 0 |
| Tropicana® Fruit Punch (12 fl oz) | 170 | 0 | 0 | 0 | 0 | 35 | 45 | 0 | 45 | 0 | 0 |
| Tropicana® Fruit Punch (16 fl oz) | 230 | 0 | 0 | 0 | 0 | 45 | 60 | 0 | 60 | 0 | 0 |
| Tropicana® Fruit Punch (20 fl oz) | 280 | 0 | 0 | 0 | 0 | 60 | 75 | 0 | 75 | 0 | 0 |
| Tropicana® Fruit Punch (30 fl oz) | 420 | 0 | 0 | 0 | 0 | 90 | 113 | 0 | 112 | 0 | 0 |
| Tropicana® Light Lemonade (12 fl oz) | 5 | 0 | 0 | 0 | 0 | 140 | 0 | 0 | 0 | 0 | 0 |
| Tropicana® Light Lemonade (16 fl oz) | 10 | 0 | 0 | 0 | 0 | 190 | 0 | 0 | 0 | 0 | 0 |
| Tropicana® Light Lemonade (20 fl oz) | 10 | 0 | 0 | 0 | 0 | 240 | 0 | 0 | 0 | 0 | 0 |
| Tropicana® Light Lemonade (30 fl oz) | 15 | 0 | 0 | 0 | 0 | 350 | 1 | 0 | 0 | 0 | 0 |
| Tropicana® Pink Lemonade (12 fl oz) | 150 | 0 | 0 | 0 | 0 | 160 | 40 | 0 | 40 | 0 | 0 |
| Tropicana® Pink Lemonade (16 fl oz) | 210 | 0 | 0 | 0 | 0 | 210 | 53 | 0 | 53 | 0 | 0 |
| Tropicana® Pink Lemonade (20 fl oz) | 260 | 0 | 0 | 0 | 0 | 260 | 67 | 0 | 67 | 0 | 0 |
| Tropicana® Pink Lemonade (30 fl oz) | 390 | 0 | 0 | 0 | 0 | 390 | 100 | 0 | 100 | 0 | 0 |
| Tropicana® Twister® Orange (12 fl oz) | 170 | 0 | 0 | 0 | 0 | 35 | 46 | 0 | 46 | 0 | 0 |
| Tropicana® Twister® Orange (16 fl oz) | 230 | 0 | 0 | 0 | 0 | 50 | 61 | 0 | 61 | 0 | 0 |
| Tropicana® Twister® Orange (20 fl oz) | 290 | 0 | 0 | 0 | 0 | 60 | 76 | 0 | 76 | 0 | 0 |
| Tropicana® Twister® Orange (30 fl oz) | 430 | 0 | 0 | 0 | 0 | 90 | 115 | 0 | 114 | 0 | 0 |
| Wild Cherry Pepsi® (12 fl oz) | 160 | 0 | 0 | 0 | 0 | 30 | 42 | 0 | 42 | 0 | 0 |
| Wild Cherry Pepsi® (16 fl oz) | 210 | 0 | 0 | 0 | 0 | 40 | 56 | 0 | 56 | 0 | 0 |
| Wild Cherry Pepsi® (20 fl oz) | 260 | 0 | 0 | 0 | 0 | 50 | 70 | 0 | 70 | 0 | 0 |
| Wild Cherry Pepsi® (30 fl oz) | 390 | 0 | 0 | 0 | 0 | 80 | 105 | 0 | 105 | 0 | 0 |
| Regional Menu Items | |||||||||||
| Country Fried Steak without Peppered White Gravy | 360 | 24 | 7 | 1 | 35 | 750 | 22 | 2 | 0 | 0 | 13 |
| Country Fried Steak with Peppered White Gravy | 390 | 26 | 7 | 1 | 35 | 910 | 26 | 2 | 0 | 0 | 13 |
| KFC® Gizzards | 300 | 16 | 2 | 0 | 210 | 770 | 18 | <1 | 0 | 0 | 20 |
| KFC® Livers | 230 | 13 | 2.5 | 0 | 285 | 750 | 12 | 0 | 0 | 0 | 17 |
What to Order at KFC?
KFC is the world’s second-largest fast-food chain, operating 30,000+ restaurants across 147 countries, including nearly 4,300 locations in the United States. The brand name—Kentucky Fried Chicken—says it all. KFC is famous for pressure-fried chicken coated in flour, spices, and a closely guarded blend of 11 herbs and spices.
From a KFC nutrition standpoint, this cooking method creates two major concerns:
- High saturated fat, which can raise LDL (bad) cholesterol and increase the risk of heart disease
- Excess sodium, which contributes to high blood pressure, heart disease, and stroke
The American Heart Association recommends:
- Less than 6% of daily calories from saturated fat
- No more than 2,300 mg of sodium per day (ideally closer to 1,500 mg)
Despite its reputation, KFC doesn’t have to be completely off-limits. With smart portion choices and better side selections, it’s possible to enjoy KFC while still supporting weight, heart, and metabolic health.
Below is the best and worst KFC menu choices, based on KFC calories, fat quality, sodium, protein, and blood sugar impact.
7 Healthier Foods to Order at KFC
1. Original Recipe Chicken Wings
Calories: 130
Fat: 8g (2g saturated)
Sodium: 380 mg
Protein: 10g
KFC’s Original Recipe chicken is what most people come for. Choosing wings or drumsticks instead of breasts helps control calories and sodium through smaller portion size. Three wings provide roughly the same calories and sodium as one breast.
Tip:
If you’re very hungry, a breast may still be the better option per ounce, but wings work well for portion control.
2. Famous Bowl
Calories: 590
Fat: 23g (5g saturated)
Sodium: 2,160 mg
Protein: 31g
The Famous Bowl combines mashed potatoes, corn, crispy chicken, cheese, and gravy. While sodium is high, it provides all macronutrients and a solid protein hit. It has higher protein than most combo meals and more balanced than bowls made with fries
3. Chicken Little Sandwich
Calories: 300
Fat: 15g
Sodium: 620 mg
Protein: 14g
This smaller sandwich offers portion control without sacrificing flavor. It’s far lighter than KFC’s full-size sandwiches and works well when paired with a vegetable side. Its giving full KFC Chicken Sandwich taste with low KFC nutrition.
4. Kentucky Fried Nuggets (12 Pieces)
Calories: 420
Fat: 18g
Sodium: 1,680 mg
Protein: 36g
Despite the sodium, nuggets offer excellent protein density for the calories. They’re also easy to scale—order fewer pieces if needed.
Best use:
Protein-focused meals with minimal added sides.
5. Sweet Kernel Corn
Calories: 70
Fat: 0.5g
Sodium: 0 mg
Fiber: 2g
A rare fast-food side with almost no sodium or fat. This is one of the best vegetable options on the menu.
6. Mac & Cheese (Side)
Calories: 140
Fat: 6g
Sodium: 590 mg
Protein: 5g
Surprisingly lighter than expected. It contains less fat than coleslaw and more protein, making it a reasonable comfort-side option.
7. Green Beans
Calories: 25
Fat: 0g
Sodium: 300 mg
Fiber: 3g
One of the best overall choices at KFC. Low calorie, fiber-rich, and packed with micronutrients like vitamin C and potassium.
4 Foods to Limit or Avoid at KFC
1. Extra Crispy Fried Chicken Breast
Calories: 530
Fat: 35g
Saturated Fat: 6g
Extra batter equals extra oil. Compared to original recipe chicken, this version adds 140+ extra calories per piece.
2. Chicken Pot Pie
Calories: 720
Saturated Fat: 25g
Sodium: 1,750 mg
This is one of the most nutritionally dense items on the menu in terms of fat and sodium.
3. Spicy Chicken Sandwich
Calories: 620
Sodium: 2,140 mg
This sandwich alone delivers over 90% of the daily sodium limit. It’s one of the highest-sodium items KFC offers.
4. Fries
Calories (regular): 320
Sodium: 1,100 mg
Fries add calories, refined carbs, and sodium without much nutritional value. Large fries are especially problematic, exceeding many full meals in calories.