# KFC Nutrition Calculator (Calories & Macros) URL: https://speedycalculator.com/calculators/food/kfc-nutrition/ Last updated: 2026-10-30 > The KFC nutrition calculator adds up the calories, protein, carbs, fat, sodium and sugar of your KFC order – pick up to eight menu items with quantities and see the totals, your share of a day's calories and the exercise needed to burn it off. ## Inputs - Rows shown - Item 1 - Qty - Item 2 - Qty - Item 3 - Qty - Item 4 - Qty - Item 5 - Qty - Item 6 - Qty - Item 7 - Qty - Item 8 - Qty - Your daily calorie target (kcal) - Your weight (for exercise time) (kg, lb, g, oz, st) ## Results - Total calories - Share of your daily calories - Calories left for the day - Protein - Carbohydrates - Total fat - Saturated fat - Trans fat - Cholesterol - Sodium - Fiber - Sugars - Calories from protein, carbs and fat - Sodium – % of the 2,300 mg daily limit - Saturated fat – % of the 20 g Daily Value - Brisk walking to burn it off - Running (10 km/h) to burn it off - Your order ## Formula ``` Total = Σ (item value × quantity) · %% of daily calories = total kcal ÷ daily target × 100 · Exercise minutes = kcal ÷ (MET × 3.5 × weight kg ÷ 200), walking 3.5 MET, running 9.8 MET ``` ## Explanation KFC's fried chicken varies a lot by piece and recipe: an Original Recipe breast is 390 kcal, an Extra Crispy breast 530 kcal, and a grilled breast just 210 kcal. Pick the exact pieces in your bucket. This calculator holds 111 menu items – US menu – every verified item from KFC's own nutrition table via EatBetter (2026), plus items compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those. ### How to use the KFC Nutrition Calculator - The first item is filled in as an example. Click **Item 1** to open the menu, type in the search box (for example "chick" or "large") and pick an item. - **Item 2** starts as "— none —". Choose something there and an **Item 3** row appears – add up to eight items, including sides, sauces and drinks. Pick "— none —" to remove an item. - Set the **quantity** for each item (0.5 for half a portion, 2 for two). - Set **your daily calorie target** (2,000 kcal is the food-label standard) and **your weight** for the exercise times. - Read the totals: calories, protein, carbs, fat, sodium and sugar, the share of your day, and your order list. Not affiliated with KFC. Values are the published nutrition figures (US menu – every verified item from KFC's own nutrition table via EatBetter (2026), plus items compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those) and may change. The menu data is part of the page and everything is calculated in your browser. ### How it works Each menu item carries its published calories and nutrients. The calculator multiplies them by the quantity you enter and adds the rows up. Your share of the day is total calories ÷ your daily target. Sodium is compared with the 2,300 mg daily limit and saturated fat with its 20 g Daily Value. Exercise time uses MET values from the Compendium of Physical Activities: brisk walking burns about 3.5 × 3.5 × weight ÷ 200 kcal per minute and running at 10 km/h about 9.8 × 3.5 × weight ÷ 200. ### Lowest-calorie items at KFC Lighter main items and sides on this menu, from the fewest calories up: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Grilled Thigh (Kentucky Grilled Chicken)15090174200Extra Crispy Drumstick (Extra Crispy Chicken)170125103900Extra Crispy Whole Wing (Extra Crispy Chicken)170135103400Original Recipe Tender (each) (Tenders & Nuggets)17062011400–Coleslaw (individual) (Sides)1701214118010Biscuit (Sides)18082245201BBQ Baked Beans (individual) (Sides)1901341165015Chocolate Chunk Cookie (Desserts)1909262105– ### Highest-calorie items at KFC ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Hot Ranch Loaded Wedges (Sides)8705488102,920–Secret Recipe Fries (family) (Sides)84040108132,8900Chicken Pot Pie (Sandwiches & Bowls)7204160261,7505Twister (Sandwiches & Bowls)6803174291,360–Classic Chicken Sandwich (Sandwiches & Bowls)6503549341,2606Popcorn Chicken (Tenders & Nuggets)6204140231,970–Spicy Chicken Sandwich (Sandwiches & Bowls)6203349342,1406Famous Bowl (Sandwiches & Bowls)5902267312,160– ### Best protein for the calories Items with at least 15 g of protein, ranked by protein per calorie: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Grilled Breast (Kentucky Grilled Chicken)21070387100Grilled Thigh (Kentucky Grilled Chicken)15090174200Original Recipe Breast (Original Recipe Chicken)3902111391,1900Spicy Crispy Breast (Spicy Crispy Chicken)3502011301,1000Chicken Livers (Tenders & Nuggets)230131217750–Cheese Curd Snack Box (Sides)3402015251,010–Original Recipe Thigh (Original Recipe Chicken)280198199100Extra Crispy Thigh (Extra Crispy Chicken)330239227000 ### Full KFC nutrition chart Every item in this calculator – US menu – every verified item from KFC's own nutrition table via EatBetter (2026), plus items compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Original Recipe Breast (Original Recipe Chicken)3902111391,1900Original Recipe Drumstick (Original Recipe Chicken)13084124300Original Recipe Thigh (Original Recipe Chicken)280198199100Original Recipe Whole Wing (Original Recipe Chicken)13083103800Extra Crispy Breast (Extra Crispy Chicken)5303518351,1500Extra Crispy Drumstick (Extra Crispy Chicken)170125103900Extra Crispy Thigh (Extra Crispy Chicken)330239227000Extra Crispy Whole Wing (Extra Crispy Chicken)170135103400Grilled Breast (Kentucky Grilled Chicken)21070387100Grilled Drumstick (Kentucky Grilled Chicken)8040112200Grilled Thigh (Kentucky Grilled Chicken)15090174200Grilled Whole Wing (Kentucky Grilled Chicken)703091800Spicy Crispy Breast (Spicy Crispy Chicken)3502011301,1000Spicy Crispy Drumstick (Spicy Crispy Chicken)1308594200Spicy Crispy Thigh (Spicy Crispy Chicken)2702010137200Spicy Crispy Whole Wing (Spicy Crispy Chicken)1208573500Popcorn Chicken (Tenders & Nuggets)6204140231,970–Original Recipe Tender (each) (Tenders & Nuggets)17062011400–Kentucky Fried Nugget (each) (Tenders & Nuggets)351.513140–Chicken Livers (Tenders & Nuggets)230131217750–Chicken Gizzards (Tenders & Nuggets)300161820770–Hot & Spicy Wing (each) (Wings)90635180–Honey BBQ Hot & Spicy Wing (each) (Wings)110695310–Mike's Hot Honey Hot & Spicy Wing (each) (Wings)110695180–Famous Bowl (Sandwiches & Bowls)5902267312,160–KFC Snacker (Sandwiches & Bowls)350163915730–Twister (Sandwiches & Bowls)6803174291,360–Country Fried Steak with Peppered White Gravy (Sandwiches & Bowls)390262613910–Classic Chicken Sandwich (Sandwiches & Bowls)6503549341,2606Spicy Chicken Sandwich (Sandwiches & Bowls)6203349342,1406Chicken Little (Sandwiches & Bowls)3001527146203Chicken Little – Nashville Hot (Sandwiches & Bowls)3401927146803Famous Bowl (snack size) (Sandwiches & Bowls)2701427118501Chicken Pot Pie (Sandwiches & Bowls)7204160261,7505Potato Wedges (Sides)32015405830–Cheese Curds (Sides)350231717640–Mashed Potatoes with Gravy (individual) (Sides)1304.52035200House Side Salad (Sides)15031102Green Beans (individual) (Sides)250513001Caesar Side Salad (Sides)4022390–Musselman's Applesauce (Sides)4501200–Sweet Kernel Corn (Sides)700.51620–Cheese Curd Snack Box (Sides)3402015251,010–Hot Ranch Loaded Wedges (Sides)8705488102,920–Secret Recipe Fries (individual) (Sides)320154151,1000Secret Recipe Fries (family) (Sides)84040108132,8900Mashed Potatoes (individual) (Sides)1103.51723300Mac & Cheese (individual) (Sides)14061755902Coleslaw (individual) (Sides)1701214118010Corn on the Cob (Sides)700.517203BBQ Baked Beans (individual) (Sides)1901341165015Potato Salad (individual) (Sides)340281922903Biscuit (Sides)18082245201Cornbread Muffin (Sides)210928324011Chocolate Chunk Cookie (Desserts)1909262105–Café Valley Lemon Cake (slice) (Desserts)22010302170–Café Valley Mini Lemon Cake (Desserts)30013433230–Café Valley Mini Chocolate Chip Cake (Desserts)30012493190–Apple Turnover (Desserts)2301032214012Chocolate Chip Cake (slice) (Desserts)3001539426027Oreo Cookies and Crème Pie (Desserts)2701335321024Marzetti Light Italian Dressing (Sauces)150.520510–Hidden Valley Original Ranch Fat Free Dressing (Sauces)35081410–Supergirl Sweet Chili Sauce (Sauces)400110220–Sticky Chicky Sweet n' Sour Sauce (Sauces)450110180–Supergirl Honey Mustard Sauce (Sauces)1201240120–Buffalo Ranch Sauce (Sauces)1201321290–Comeback Sauce (Sauces)1201220340–Heinz Buttermilk Dressing (Sauces)1601710220–Creamy Parmesan Caesar Dressing (Sauces)2602642540–Spicy Zinger Mayo (85 g) (Sauces)5906441420–KFC Sauce (Sauces)908501705Ranch Sauce (Sauces)13014202401Honey Mustard Sauce (Sauces)1109601206BBQ Sauce (Sauces)45011015011Ketchup (Sauces)300802506Honey Sauce Packet (Sauces)3008005Supergirl Ranch Dipping Sauce (Sauces)1101120.5200–Dirty Dr Pepper (20 fl oz) (Drinks)3104.574075–Dirty Pepsi (20 fl oz) (Drinks)3204.578055–Lipton Brisk No Calorie Peach Iced Green Tea (20 fl oz) (Drinks)5000180–Tropicana Light Lemonade (20 fl oz) (Drinks)10000240–Diet Mountain Dew (20 fl oz) (Drinks)1001090–Mtn Dew Sweet Lightning (20 fl oz) (Drinks)1200320190–Lipton Brisk Raspberry Tea (20 fl oz) (Drinks)130033070–Lipton Brisk Sweet Iced Tea (20 fl oz) (Drinks)130036080–Lipton Brisk Lemon Tea (20 fl oz) (Drinks)140036070–1% Chocolate Milk (Drinks)1502.5267170–Dirty Lemonade (20 fl oz) (Drinks)2104.5480130–Starry (20 fl oz) (Drinks)240065055–Tropicana Pink Lemonade (20 fl oz) (Drinks)2600670260–Manzanita Sol (20 fl oz) (Drinks)260071055–Wild Cherry Pepsi (20 fl oz) (Drinks)260070050–Mirinda Strawberry (20 fl oz) (Drinks)2700730120–Tropicana Fruit Punch (20 fl oz) (Drinks)280075060–Code Red Mountain Dew (20 fl oz) (Drinks)290077085–Tropicana Twister Orange (20 fl oz) (Drinks)290076060–Tart Cherry Lemonade (20 fl oz) (Drinks)3200810260–Southern Iced Tea (20 fl oz) (Drinks)350086245–Dirty Tart Cherry Lemonade (20 fl oz) (Drinks)3904.5900260–Pepsi (16 fl oz) (Drinks)20005504555Pepsi (20 fl oz) (Drinks)25006905569Pepsi (30 fl oz) (Drinks)3800104080103Diet Pepsi (20 fl oz) (Drinks)0000950Mountain Dew (20 fl oz) (Drinks)270073085737UP (20 fl oz) (Drinks)24005808558Dr Pepper (20 fl oz) (Drinks)24006507564Sweet Iced Tea (20 fl oz) (Drinks)13003608036Classic Lemonade (20 fl oz) (Drinks)140039013038Strawberry Lemonade (20 fl oz) (Drinks)1700450130441% Milk (Drinks)90210710510 ### Where the numbers come from Figures are the restaurant's published nutrition values (US menu – every verified item from KFC's own nutrition table via EatBetter (2026), plus items compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those), as compiled by the sources listed below. Menus, recipes and portion sizes change and differ between countries, so check the restaurant's own nutrition page for the latest numbers. Where the brand's table does not show fiber, fiber is estimated from the calories left over after carbs, protein and fat (fiber gives about 2 kcal per gram), so treat those fiber figures as approximate. This calculator is independent and not affiliated with KFC. ## Worked example Inputs — Item 1: Original Recipe Breast – 390 kcal · Original Recipe Chicken; Qty: 1; Item 2: ; Qty: 1; Your daily calorie target: 2,000 kcal; Your weight (for exercise time): 70 kg. Results — **Total calories = 390 kcal**; Share of your daily calories = 20 %; Calories left for the day = 1,610 kcal; Protein = 39 g; Carbohydrates = 11 g; Total fat = 21 g. ## Key terms - **Daily Value (DV)**: Reference amount used on US food labels, based on a 2,000 kcal diet. - **Macros**: Protein, carbohydrates and fat – the nutrients that provide calories. ## FAQ **How many calories are in a KFC Original Recipe Breast?** 390 kcal, with 21 g of fat, 11 g of carbs and 39 g of protein. **What are the lowest-calorie options at KFC?** Among the main items and sides: Grilled Thigh (150 kcal), Extra Crispy Drumstick (170 kcal), Extra Crispy Whole Wing (170 kcal). **What has the most protein for the calories at KFC?** Grilled Breast: 38 g of protein for 210 kcal. **How accurate are these KFC nutrition numbers?** They are the published values (US menu – every verified item from KFC's own nutrition table via EatBetter (2026), plus items compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those). Real portions vary a little, and recipes change – check KFC's own nutrition page for the latest figures. **How much sodium is too much?** Health authorities recommend at most 2,300 mg a day for adults – a single fast-food meal can use half or more of that. ## Sources - [KFC – Nutrition](https://www.kfc.com/) - [EatBetter – Brand nutrition tables (values from the brands' own nutrition tables)](https://www.eatbetter.app/en/brands) - [Nutrition-Charts – restaurant nutrition tables](https://www.nutrition-charts.com/) - [U.S. FDA – Daily Value on the Nutrition Facts label](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels) - [Compendium of Physical Activities](https://pacompendium.com/)