MenuTrim
Most protein per calorie
Original Recipe Chicken Breast
390cal
P 39 g · C 11 g · F 21 g
10.0 g of protein for every 100 calories.
Healthy KFC options: what to order
The healthiest KFC meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.
Lightest meal with 20 g+ protein
Extra Crispy Chicken Thigh
330cal
P 22 g · C 9 g · F 23 g
330 calories and still 22 g of protein.
Best under 500 cal with 30 g+ protein
Spicy Crispy Chicken Breast
350cal
P 30 g · C 11 g · F 20 g
30 g of protein in 350 calories.
Lowest sodium with 20 g+ protein
Extra Crispy Chicken Breast
530cal
P 35 g · C 18 g · F 35 g
1,150 mg sodium, 50% of a day.
High protein, 30 g or more
5 meals, fewest calories first
Spicy Crispy Chicken BreastFried Chicken & Wings · Spicy Crispy | 350 | 30 g | 11 g | 20 g | 1,100 mg |
|---|---|---|---|---|---|
Original Recipe Chicken BreastFried Chicken & Wings · Original Recipe | 390 | 39 g | 11 g | 21 g | 1,190 mg |
Extra Crispy Chicken BreastFried Chicken & Wings · Extra Crispy | 530 | 35 g | 18 g | 35 g | 1,150 mg |
 Spicy Chicken SandwichSandwiches | 620 | 34 g | 49 g | 33 g | 2,140 mg |
 Classic Chicken SandwichSandwiches | 650 | 34 g | 49 g | 35 g | 1,260 mg |
Under 400 calories
6 meals, most protein first
Original Recipe Chicken BreastFried Chicken & Wings · Original Recipe | 390 | 39 g | 11 g | 21 g | 1,190 mg |
|---|---|---|---|---|---|
Spicy Crispy Chicken BreastFried Chicken & Wings · Spicy Crispy | 350 | 30 g | 11 g | 20 g | 1,100 mg |
Extra Crispy Chicken ThighFried Chicken & Wings · Extra Crispy | 330 | 22 g | 9 g | 23 g | 700 mg |
Original Recipe Chicken ThighFried Chicken & Wings · Original Recipe | 280 | 19 g | 8 g | 19 g | 910 mg |
 KFC SnackerSandwiches | 350 | 15 g | 39 g | 16 g | 730 mg |
Spicy Crispy Chicken ThighFried Chicken & Wings · Spicy Crispy | 270 | 13 g | 10 g | 20 g | 720 mg |
Eat at KFC. Still lose weight.
At KFC, the Spicy Crispy Chicken Thigh is 270 calories and the Popcorn Chicken Combo is 940. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- KFC orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Questions
What is the healthiest thing to order at KFC?
By protein per calorie it is the Original Recipe Chicken Breast: 390 calories with 39 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.
What is the highest-protein meal at KFC?
The Original Recipe Chicken Breast has 39 g of protein and 390 calories.
Which KFC meals are under 400 calories?
Original Recipe Chicken Breast (390 cal), Spicy Crispy Chicken Breast (350 cal), Extra Crispy Chicken Thigh (330 cal), Original Recipe Chicken Thigh (280 cal), KFC Snacker (350 cal).
What is the highest-calorie meal at KFC?
The Popcorn Chicken Combo at 940 calories, 56 g of fat and 3,070 mg of sodium.