With KFC being one of the most famous fast-food restaurants in the world, I took a look at their nutrition menu to see what the best KFC low-calorie options were.
Unfortunately, the zinger, the spicy big crunch sandwich or the poutine did not make the list.
If that hurts you, I feel you don’t worry.
However, you can still find some pretty good low-calorie options from KFC.
Take a look at the best KFC low-calorie options by scrolling below!
1. Popcorn Chicken (Individual Size)
The popcorn chicken is a great tasting low-calorie option from KFC.
However, going with the individual size is what will keep the calories down here.
Because let’s say you don’t and you go with the medium size, well you will be consuming a nice 720 calories.
For some of you that may be two meals worth all from popcorn chicken.
Nonetheless, check out the individual size calories and macronutrients below.
Calories & Macronutrients:
- Calories: 170
- Fats: 10 grams
- Carbs: 12 grams
- Protein: 9 grams
2. Hot Wings (5 wings)
Are you someone who enjoys hot wings?
Then going with the hot wings from KFC may not be a bad idea for yourself.
However, depending on if you are tracking your macros or not, you may not know if it fits your macros because it can be high in fat at 24 grams.
With that being said that, protein wise, the hot wings are great at 27 grams!
Calories & Macronutrients:
- Calories: 380
- Fats: 24 grams
- Carbs: 15 grams
- Protein: 27 grams
3. (OR) Chicken Drumstick (2 pieces)
The chicken drumsticks are the best high protein, low-calorie meal you can get from KFC.
Calorie wise and overall macronutrient wise you cannot go wrong with the chicken drumsticks.
Sticking to 2 pieces is your best bet for staying low-calorie with this fast food meal, all the while staying full because of the high protein content.
Calories & Macronutrients:
- Calories: 280
- Fats: 16 grams
- Carbs: 4 grams
- Protein: 30 grams
4. (OR) Chicken Thigh (1 piece)
This is one of the most calorie-dense items on this list.
For this reason, I only put one piece down because yes, getting 2 pieces of chicken thighs will get you to a high protein count at 30 grams, but your fat skyrockets to 30 grams.
Depending on how many calories you eat a day, this can get fairly high in terms of fat content for one meal.
Therefore, going with 1 piece of original recipe chicken thighs from KFC would be ideal for you, but hey who am I to tell you what to do.
Calories & Macronutrients:
- Calories: 220
- Fats: 15 grams
- Carbs: 6 grams
- Protein: 15 grams
5. (OR) Chicken Tender (2 pieces)
The chicken tenders are a great choice to go with at KFC because of it’s high protein content and decently low fat and carbs content.
Calorie wise it is low as well with 200 calories.
Therefore, if you are ever in a situation where all you can eat is fast food, or you simply just want it, going with the original recipe chicken tenders is a great choice for you.
Calories & Macronutrients:
- Calories: 200
- Fats: 10 grams
- Carbs: 10 grams
- Protein: 20 grams
6. (OR) Corn (Individual Size)
The original recipe corn from KFC is one of their most popular sides you can get.
However, if you get any other size other then individual, you can see the calories racking up faster then a hot dog eating contest.
Therefore, it would be your best bet to go with the individual size.
Check out the calories and macros below.
Calories & Macronutrients:
- Calories: 150
- Fats: 10 grams
- Carbs: 13 grams
- Protein: 3 grams
7. Mashed Potatoes
The mashed potatoes are a great option to go with as a side because you most likely won’t be eating it by itself.
Therefore, having it with one of the options above would be an amazing choice for yourself.
Plus, with it being only being 45 calories, this is easily the best KFC low-calorie option on this list and on their entire menu.
Calories & Macronutrients:
- Calories: 45 calories
- Fats: 0 grams
- Carbs: 10 grams
- Protein: 1 gram
8. Coleslaw Salad (Individual Size)
I can guarantee you that if you are going to KFC, it’s not JUST to eat a salad.
With that being said, this is a great dish you can get on the side with one of the meals listed above.
By doing so you can get a nice full meal in while keeping the calories down.
Also, a coleslaw salad is always a great part of an overall meal!
Calories & Macronutrients:
- Calories: 120
- Fats: 7 grams
- Carbs: 14 grams
- Protein: 1 gram
9. Chocolate Chip Cookie
If you find yourself at KFC and are craving something sweet and just cannot help yourself, then going with the chocolate chip cookie is not too bad of an option when to eat when at Kentucky Fried Chicken.
At only 140 calories, it would definitely be a great dessert option.
However, what I would do here is only have half the amount and share the other half with someone else.
By doing so, you’ll satisfy your sweet tooth and cut the calories in half only be consuming only 70 calories!
Calories & Macronutrients:
- Calories: 140
- Fats: 7 grams
- Carbs: 19 grams
- Protein: 2 gram
Last Words
We have been taught/told that all foods from fast food are unhealthy.
Are the foods from KFC going to be the best source of nutrients you can ABSOLUTELY find?
Probably not.
However, that does not mean you cannot have it all!
Just because one thing is true does not mean something else cannot be.
For example, just because fast food is not the most nutritious thing you can have, it does mean you cannot have it as part of an overall healthy diet.
And in terms of losing weight, all you have to be is a negative energy balance aka a calorie deficit.
I wrote a full article on what a calorie deficit is and you can check it out by clicking here.
Furthermore, to prove that all you need to do to lose weight is to be in a calorie deficit, Check this video out where he eats a Big Mac for 30 straight days!
He proves that in order for you to lose weight, a negative energy balance is what matters.
Again, it is not the most ideal way, but it can be done.
Having said all this, you can definitely enjoy some great KFC low-calorie options without the guilt.
Do not let people make you feel guilty for enjoying your life while losing weight!
Personal Trainer
Support my work and articles by clicking the link paypal.me/coachpb23
