30gprotein505calOption 1
- 1 ×Corn on the Cob2g · 70
- 2 ×Original Recipe Chicken Drumstick24g · 260
- 1 ×Biscuit4g · 175
KFC Nutrition Facts & Menu
Real KFC meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.
Macro-friendly KFC meal ideas
Every order below is built from real KFC menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.
Lower-calorie, high-protein
Lean KFC orders that stay light on calories without skimping on protein.
30gprotein505calOption 2
- 1 ×Sweet Kernel Corn2g · 70
- 2 ×Original Recipe Chicken Drumstick24g · 260
- 1 ×Biscuit4g · 175
Balanced meals
Everyday KFC orders around a moderate calorie and protein target.
82gprotein705calOption 1
- 1 ×Mashed Potatoes2g · 110
- 1 ×Biscuit4g · 175
- 2 ×Kentucky Grilled Chicken Breast76g · 420
61gprotein705calOption 2
- 2 ×Kentucky Grilled Chicken Whole Wing18g · 140
- 1 ×Biscuit4g · 175
- 1 ×Original Recipe Chicken Breast39g · 390
Bigger, high-protein meals
Heartier KFC orders for a big appetite or a training day.
66gprotein985calOption 1
- 1 ×Mashed Potatoes2g · 110
- 1 ×Biscuit4g · 175
- 2 ×Spicy Crispy Chicken Breast60g · 700
69gprotein1015calOption 2
- 1 ×Macaroni & Cheese5g · 140
- 1 ×Biscuit4g · 175
- 2 ×Spicy Crispy Chicken Breast60g · 700
KFC nutrition highlights
A quick look at where the protein and the lighter options are on the KFC menu. See calories and protein for all 95 items in the app.
Highest-protein picks
- Original Recipe Chicken Breast39g protein · 390 cal
- Kentucky Grilled Chicken Breast38g protein · 210 cal
- Extra Crispy Chicken Breast35g protein · 530 cal
- Classic Chicken Sandwich34g protein · 650 cal
- Matty's Cheesy Nuggy Gravy Bowl34g protein · 738 cal
- Spicy Chicken Sandwich34g protein · 620 cal
Lightest options
- Kentucky Grilled Chicken Whole Wing70 cal · 9g protein
- Kentucky Grilled Chicken Drumstick80 cal · 11g protein
- Spicy Crispy Chicken Whole Wing120 cal · 7g protein
- Original Recipe Chicken Drumstick130 cal · 12g protein
- Original Recipe Chicken Whole Wing130 cal · 10g protein
- Spicy Crispy Chicken Drumstick130 cal · 9g protein
Ordering KFC with macros in mind
KFC's macro picture depends almost entirely on whether you go grilled or fried. The Kentucky Grilled Chicken line is one of the best-kept secrets in fast food for hitting protein targets efficiently.
The Kentucky Grilled Chicken Breast is the standout: 210 calories, 38g protein. That's a better protein-to-calorie ratio than grilled chicken at many sit-down restaurants. The Original Recipe Breast delivers nearly the same protein (39g) at 390 calories. The breading and frying add 180 calories with zero additional protein. If you're tracking, grilled is almost always the right call.
For a complete meal at around 500 calories with 40g protein, try a Kentucky Grilled Chicken Breast (210 cal, 38g protein) with Mashed Potatoes with Gravy (130 cal) and Corn on the Cob (70 cal). That's 410 calories with over 40g protein and a side that actually feels like a meal.
The sandwich line also works well for macro tracking. The Spicy Zinger Sandwich at 477 calories and 33g protein is the best ratio among the sandwiches. The Spicy Chicken Sandwich and Classic Chicken Sandwich both deliver 34g protein at 620 to 650 calories.
KFC's sides are a mixed bag for macros. Green Beans (25 cal, 1g protein) are essentially free calories. Corn on the Cob (70 cal, 2g protein) is light and filling. Mashed Potatoes (110 cal, 2g protein) are decent. Coleslaw and potato wedges are higher calorie with minimal protein. The Matty's Cheesy Nuggy Gravy Bowl (738 cal, 34g protein) is a filling higher-calorie option if your targets allow it.
The real KFC hack: order the grilled pieces, skip the biscuit, and choose Green Beans or Corn instead of fries or coleslaw. You'll get real restaurant-quality chicken protein at fast food prices.
Frequently asked questions
Build your own KFC order in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates KFC meals that fit them and lets you log them in seconds, at home or on the go.