If you want to find some healthy options at KFC, then you have come to the right place. This is your one-stop-shop for all the calories & macros of the KFC menu, helping you to find the best choices for you.
According to my good friend Wikipedia, KFC is the second-largest fast food chain in the WORLD (second to McDonald’s, which is no surprise). Needless to say, it’s quite popular.
And while a fast food restaurant specializing in fried chicken might not seem like a healthy choice, the KFC menu offers a ton of different options to fit many different diets and lifestyles.
I never want to tell you what you should or shouldn’t eat. That’s not my place. I simply want to help you to be able to decide that for yourself.
So, in this post, I’ll break down the calories & nutrition facts of every KFC menu item, and then we’ll explore what some of the best options are for different goals.
Ultimately, the best choices are the ones that fit your diet, so let’s break it down!
Note: KFC tends to introduce (and remove) items fairly often, so you may see some items missing. Be sure to check the KFC website for the most up-to-date offerings. Table of Contents.
KY Fried Chicken (KFC) is famous for its fried chicken, especially the Original Recipe chicken. One of the most popular items at KFC is the chicken breast. A lot of people want to know how many calories are in a KFC chicken breast.
This article goes into great detail about how healthy a KFC chicken breast is. We’ll cover the calorie, fat, sodium, protein and carb content. Find out how many calories and what kind of nutrition are in a KFC original recipe chicken breast by reading on.
KFC Chicken Breast Nutrition Overview
The nutrition facts for a KFC original recipe chicken breast are:
- Calories: 390 calories
- Fat: 21g
- Saturated Fat: 4g
- Sodium: 1,190mg
- Carbs: 11g
- Fiber: 2g
- Sugar: 0g
- Protein: 39g
As you can see, a KFC chicken breast is high in calories, fat, and sodium. Let’s take a more detailed look at each of these nutrients.
Calories in a KFC Chicken Breast
A KFC original recipe chicken breast contains 390 calories.
To put this in perspective here are some examples of activities that burn roughly 390 calories
- Walking at a moderate pace for 1 hour and 10 minutes
- Jogging at 5 mph for 34 minutes
- Cycling at a moderate pace for 50 minutes
The chicken breast has almost 400 calories by itself, which is about one-fifth of a 2,000-calorie weight loss plan.
And that’s not including any sides or drinks you might order with it!
Fat Content of a KFC Chicken Breast
There are 21 grams of total fat in an original recipe KFC chicken breast.
The daily recommended limit for fat is around 65 grams. In terms of fat, chicken breast has more than 200% of your daily recommended amount, at 21 grams.
Out of the 21 grams of fat, 4 grams are saturated fat. Saturated fat should be limited to about 13 grams per day.
The high fat content comes from KFC’s signature cooking method – deep frying their chicken in oil.
Sodium in a KFC Chicken Breast
KFC chicken tends to be very high in sodium.
There are 1,190 mg of sodium in an original recipe chicken breast.
The daily recommended sodium limit is around 2,300 mg. A single KFC breast contains over half of the recommended amount!
The high sodium comes from various seasonings and preservatives used to flavor the chicken.
If you have high blood pressure or are watching your sodium intake, the chicken breast alone packs a very hefty dose of sodium.
Protein in a KFC Chicken Breast
On the positive side, KFC chicken is a good source of protein.
There are 39 grams of protein in a chicken breast.
The daily recommended protein intake is around 50 grams for the average adult. So the chicken breast provides over three-quarters of your protein needs.
Protein plays a key role in building muscle mass and supporting weight loss. So the high protein content can be beneficial if you eat the chicken breast as part of an overall healthy diet.
Carbohydrates in a KFC Chicken Breast
There are 11 grams of carbs in an original recipe chicken breast.
This carb count includes 2 grams of fiber. So there are 9 net carbs, which mainly come from the coating and batter used to fry the chicken.
At only 11 grams of carbs, the chicken breast is considered a low-carb food choice. This makes it an option for low-carb diets like keto.
However, since it’s fried in oil, it’s not the healthiest low-carb choice. Grilled chicken would be a better option if limiting carbs is your goal.
KFC Chicken Breast Calorie Comparison
How do the calories in a KFC original recipe chicken breast compare to other menu options?
Here is the calorie count for some other popular KFC chicken items:
- Original Recipe Chicken Drumstick: 130 calories
- Original Recipe Chicken Thigh: 280 calories
- Original Recipe Chicken Wing: 130 calories
- Extra Crispy Chicken Breast: 530 calories
- Grilled Chicken Breast: 210 calories
As you can see, the original recipe breast is one of the higher calorie options.
A grilled chicken breast from KFC only has 210 calories – nearly half the amount of the original recipe version.
So opting for grilled chicken is an easy way to reduce the calories at KFC.
Ways to Make Your KFC Meal Healthier
If you want to enjoy KFC but still watch your nutrition and calorie intake, here are some tips:
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Go for grilled chicken – This cuts the calories in half compared to fried original recipe chicken.
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Avoid extra crispy chicken – The extra breading and frying adds even more fat and calories.
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Watch your portions – Stick to a single chicken breast or drumstick to control calories.
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Pick healthy sides – Opt for lower cal options like mashed potatoes, green beans, corn or slaw over biscuits and mac and cheese.
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Get a side salad – KFC has side salad options with fat free dressing that are very low calorie.
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Skip sugary drinks – Stick to water or unsweetened tea instead of soda.
By customizing your order, you can still enjoy the delicious taste of KFC chicken while maintaining a balanced diet!
The Bottom Line
So how many calories are in a KFC original recipe chicken breast?
A single chicken breast contains 390 calories, 21 grams of fat, 1,190 mg sodium, 11 grams of carbs, and 39 grams of protein.
While high in calories, fat and sodium, the breast is also a good source of protein.
Overall, it’s a high calorie food choice, but there are ways to reduce the calories by opting for grilled chicken, watching portions, and choosing healthier sides and drinks.
How Does The KFC Chicken Sandwich Stack Up?
How does the KFC Chicken Sandwich stack up against the other chicken sandwiches out there?
Why, I’m glad you asked!
At 650 calories, 35g of Fat, 49g of Carbs, and 34g of Protein, it’s relatively well-balanced, but the calories are on the higher side for a chicken sandwich.
Popeyes famous fried chicken sandwich contains slightly more calories with 700, but most of the other fast food fried chicken sandwiches out there contain fewer calories than KFC.
If you’re watching your calories, I’d recommend going with Chick-fil-A, McDonald’s, or Wendy’s.
Of course, if you want a healthy chicken sandwich, it’s super easy to make your own at home.
This air fryer crispy chicken sandwich contains just 485 calories and an impressive 45 grams of protein! It comes out as crispy and juicy as any fast-food chicken sandwich you’ve had, but with a healthy spin.
KFC Popcorn Chicken vs KFC Nuggets
In 2023, KFC got rid of their famous Popcorn Chicken in favor of new chicken nuggets.
Popcorn chicken used to be a go-to for me as a kid, but when I compare the nutrition facts of popcorn chicken vs chicken nuggets, I don’t mind the switch.
A large order of popcorn chicken from KFC contained 620 calories, 39g fat, 39g carbs, and 27g protein. A 12-piece order of KFC nuggets contains 420 calories, 18g fat, 24g carbs, and 36g protein.
The chicken nuggets have more protein in each serving because they are bigger and made from 100% white meat chicken.
While the popcorn chicken was very fun, the larger chicken nuggets are more appealing from a nutrition standpoint. With less fat, fewer carbs, and more protein, the chicken nuggets win here.
KFC On a Diet #shorts #diet
FAQ
How many calories in a KFC chicken breast?
How many calories are in 1 piece of chicken at KFC?
| Protein | 21.7g |
|---|---|
| Carbs | 7.3g |
| Fat | 14.4g |
How many calories are in 1 chicken piece at KFC?
There are 360 calories in 1 piece (163 g) of KFC Chicken Breast.Apr 6, 2025
How many calories are in 1 KFC chicken fillet?
| Protein | 22.8g |
|---|---|
| Carbs | 8.7g |
| Fat | 10.3g |
How many calories are in KFC Original Recipe chicken breast?
There are 390 calories in 1 serving of KFC Original Recipe Chicken Breast. Calorie breakdown: 49% fat, 11% carbs, 40% protein. There are 390 calories in 1 serving of KFC Original Recipe Chicken Breast. Get full nutrition facts for other KFC products and all your other favorite brands.
Is KFC chicken breast healthy?
Content continues below — According to our website visitors, a Original Recipe Chicken Breast without skin or breading is a healthy and nutritious option from KFC, with 77% of voters finding it to be healthy. Let us know what you think!.
How many calories are in KFC chicken?
There are 215 calories in each serve of “one piece” KFC Chicken. It goes without saying that this is just a guess based on a statistically significant sample of different serves. A large chicken thigh has far more calories than a wing, for example. There are 246 calories in each serve of KFC Original BBQ Slider.
Is KFC chicken breast gluten free?
Allergy Information: a KFC Original Recipe Chicken Breast contains egg, gluten, milk, MSG and wheat. a KFC Original Recipe Chicken Breast does not contain fish, peanuts, shellfish, soy or tree nuts. *.
Does KFC have grilled chicken?
Health Tip – KFC’s new Nashville Hot Chicken includes a variety of pieces to choose from. For the lowest calorie and fat content, customers can select grilled chicken options. The Nashville Hot Kentucky grilled chicken breast has 260 calories, 38 grams of protein, and 12 grams of fat.
How many calories are in a grilled chicken breast?
For the lowest calorie and fat content, customers can select grilled chicken options. There are 260 calories, 38 grams of protein, and 12 grams of fat in the Nashville Hot Kentucky grilled chicken breast. Alternatively, the extra crispy version has a much higher 770 calories with 60 grams of fat and less protein.