What Has Less Calories at KFC? A Guide to Healthier Options

October 25, 2025 •

4 min read

According to nutrition data, a single individual serving of KFC's green beans contains just 25 calories, making it one of the lowest-calorie items available. For those looking to make healthier dietary choices, knowing what has less calories at KFC is key to staying on track while enjoying a meal out.

Quick Summary

This guide details the lowest-calorie food and side options at KFC, offering practical tips for navigating the menu to make more informed and health-conscious meal choices.

Key Points

Go for Grilled: Choosing grilled chicken over fried is the most effective way to reduce calories and fat at KFC.
Choose Your Sides Wisely: Sides like green beans (25 calories) and corn on the cob (90 calories) are significantly lower in calories than fries or mac and cheese.
Portion Control is Key: Smaller items like an Original Recipe drumstick or a snack-size Famous Bowl offer more controlled portion sizes.
Check the Whole Meal: The total calorie count is not just the chicken; side dishes and sugary drinks add up quickly.
Consider the 'Extra': Dipping sauces and gravy add significant calories and sodium, so it's best to limit or skip them.
Build a Custom Meal: Instead of a predefined combo, build a meal using lower-calorie entrées and sides for better control.

Navigating the KFC Menu: Understanding Your Options

For many, a trip to a fast-food restaurant like KFC is synonymous with indulgence. However, with growing consumer awareness about health and nutrition, many people want to enjoy their favorite fast food while making more mindful choices. The good news is that it is possible to find significantly lower-calorie options at KFC, particularly by prioritizing grilled items over their fried counterparts and choosing lighter sides. A key factor in reducing calories at KFC is understanding the nutritional differences between preparation methods, as the crispy, double-breaded offerings are packed with extra fat and carbs.

The Lowest Calorie Chicken Selections at KFC

When it comes to the main event—the chicken—the preparation method makes all the difference. While the iconic Original Recipe and Extra Crispy options are delicious, they are fried, which dramatically increases their calorie and fat content. To keep calories in check, focus on the Kentucky Grilled Chicken options. These items are cooked over an open flame, allowing excess fat to drip away, and are not coated in heavy breading.

Here is a list of the lowest-calorie chicken items:

Kentucky Grilled Chicken Wing: At only 70 calories per piece, this is one of the best choices for a low-calorie protein source.
Extra Crispy Chicken Tender: A single Extra Crispy tender comes in at around 140 calories, making it a viable smaller-portion alternative to a larger piece of fried chicken.
Original Recipe Drumstick: An Original Recipe drumstick is approximately 140 calories, offering the classic KFC flavor with fewer calories than a breast or thigh.
Kentucky Grilled Chicken Thigh: A grilled thigh is a filling, high-protein option with just 150 calories per piece.
Kentucky Grilled Chicken Breast: The grilled breast is the highest protein choice with 38g per piece and only 210 calories.

Side Dishes with the Fewest Calories

After selecting a main, the next biggest calorie trap can be the sides. Opting for fresh vegetables instead of carb-heavy fried and cheesy sides is a simple way to shave off hundreds of calories from your meal. KFC offers several sides that are surprisingly low in calories.

Here are some of the best low-calorie side options:

Plain House Salad: The basic salad (without high-calorie dressings and toppings) is one of the lightest sides, containing only 15 calories.
Green Beans: The undisputed lowest-calorie side, with just 25 calories per individual serving.
Corn on the Cob: A flavorful and filling vegetable side that adds only 90 calories to your meal.
Plain Mashed Potatoes (No Gravy): While adding gravy significantly increases the calorie count, plain mashed potatoes are a starchier, yet still lower-calorie, option compared to fries or mac and cheese.

Comparison Table: Grilled vs. Fried

To highlight the nutritional impact of cooking methods, here is a comparison of different chicken items. This table clearly illustrates why choosing grilled is the easiest path to a lower-calorie meal.


Item	Calories (approx.)	Fat (approx.)	Sodium (approx.)	Protein (approx.)	Notes
Grilled Chicken Breast	220	7g	730mg	40g	Lowest calorie main protein option
Original Recipe Breast	320	14g	1130mg	36g	Higher calories and fat due to frying
Grilled Chicken Thigh	150	9g	N/A	17g	Good lower-calorie, high-protein choice
Original Recipe Thigh	280	19g	N/A	19g	Almost double the calories of the grilled version

Building a Smart Meal Combination

Instead of ordering a pre-set combo meal, which often includes high-calorie items like large fries and sugary sodas, consider building your own. A simple, lower-calorie meal could consist of a Kentucky Grilled Chicken breast or thigh paired with a side of green beans and a plain house salad. If you prefer a smaller serving, consider a snack-size Famous Bowl, which contains 270 calories and includes fried chicken bites, mashed potatoes, corn, and gravy, but in a significantly smaller portion size than the full version. Opting for water or a diet drink instead of a regular soda can also save you 100+ calories instantly.

Conclusion: Making Mindful Choices at KFC

Even though KFC is a fast-food chain known for its fried chicken, making a lower-calorie choice is entirely possible with some knowledge. The most impactful changes involve swapping fried chicken for grilled and replacing high-calorie sides like fries and mac and cheese with green beans, corn, or a salad. By paying attention to preparation methods and portion sizes, you can significantly reduce your calorie intake while still enjoying the convenience of a fast-food meal. For detailed nutritional information, it is always recommended to check the official KFC nutrition data, which can provide precise calorie counts for your specific meal choices. A great resource for understanding your options in more detail can be found on sites like Verywell Fit, which breaks down healthier choices at KFC.

Frequently Asked Questions

The plain house salad (without dressing or toppings) is the lowest-calorie item at 15 calories, followed closely by a side of green beans at 25 calories.

While grilled chicken has been on the menu for several years, availability can vary by location. It is always a good practice to check with your local restaurant or its website.

An Original Recipe drumstick contains approximately 140 calories, which is one of the lower-calorie fried chicken options.

The snack-size Famous Bowl is a moderate option at 270 calories, while the regular size is a much higher-calorie item. Opt for the snack size if you are counting calories.

Healthier alternatives to fries include green beans, corn on the cob, or a plain side salad, all of which are significantly lower in calories.

Yes, dipping sauces and gravy can add a substantial amount of calories, fat, and sugar. For example, ranch sauce can add 240mg of sodium, and many sauces have high sugar content.

Yes, KFC typically provides nutrition information on its official website, often through a dedicated page or a nutrition calculator, allowing you to check specific items.