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TheKFMenu KFC prices, audited ✓ audited 5 Sep 2026

KFC Under 400 Calories: Every Item, Ranked

The KF Menu audit desk · reviewed · 3 min read

27 food items on the current KFC board come in under 400 calories, from the Green Beans at 60 to the 3 pc. Tenders at 390, and 4 drinks add nothing at all. Chicken Breast carries the most protein under the line at 39 g. The list below is every one of them with protein, sodium and price, then the highest-protein pairings that stay under 400, 600 and 800 calories with a zero drink.

How to read the list

Every figure is the published count for the standard build on the review date. Under 400 is a useful line because it is where a piece of chicken with a side, or a small sandwich, lands; above it the combos begin, and above 600 the boxes and bowls. Sauce cups add 5 to 350 and a fountain drink 0 to 250, which is why every combo on this site quotes a zero-drink figure beside the standard one. The menu by calories carries the whole board, family formats per head, with a filter.

The list

Under 400 calories

48 items under 400 calories, plus 4 with none at all

ItemCategoryCaloriesProteinSodiumPrice
KFC Hot Sauce: Price, Heat & Calories from KFCKFC Hot SauceSauces50 g200 mg$0.59
KFC Ketchup: Price & Calories from KFCKFC KetchupSauces200 g160 mg$0.59
KFC Honey BBQ Sauce: Calories & Price from KFCKFC Honey BBQ SauceSauces400 g210 mg$0.59
KFC Honey Sauce: Price & Calories from KFCKFC Honey SauceSauces400 g0 mg$0.59
KFC Sticky Chicky Sweet ‘n Sour Sauce: Price & Calories from KFCKFC Sticky Chicky Sweet ‘n Sour SauceSauces450 g150 mg$0.59
KFC Gravy Dip Cup: Price & Calories from KFCKFC Gravy Dip CupSauces601 g440 mg$0.99
KFC Green Beans: Price & Calories from KFCKFC Green BeansSides602 g620 mg$2.79
KFC Whole Kernel Corn (Sweet Corn): Price & Calories from KFCKFC Whole Kernel Corn (Sweet Corn)Sides702 g0 mg$2.79
KFC Sauce: What It Is, Price & Calories from KFCKFC SauceSauces900 g170 mg$0.59
KFC Comeback Sauce: Calories & Whether It’s Back from KFCKFC Comeback SauceSauces1100 g240 mg$0.59
KFC Mashed Potatoes (No Gravy): Price & Calories from KFCKFC Mashed Potatoes (No Gravy)Sides1102 g330 mg$2.79
KFC Classic Ranch: Calories & Where It Still Pours from KFCKFC Classic RanchSauces1201 g230 mg$0.59
KFC Honey Mustard: Calories & Price from KFCKFC Honey MustardSauces1200 g180 mg$0.59
KFC Sweet Tea: Prices & Calories from KFCKFC Sweet TeaDrinks1200 g15 mg$2.99
KFC Buffalo Ranch Sauce: Price, Heat & Calories from KFCKFC Buffalo Ranch SauceSauces1301 g280 mg$0.59
KFC Drumstick: Price & Calories (À La Carte) from KFCKFC DrumstickFried Chicken13012 g400 mg$2.79
KFC Mashed Potatoes & Gravy: Price & Calories from KFCKFC Mashed Potatoes & GravySides1302 g530 mg$2.79
KFC Single Original Recipe Tender: Price & Calories from KFCKFC Single Original Recipe TenderTenders13012 g350 mg$2.29
KFC Whole Wing: Price & Calories (À La Carte) from KFCKFC Whole WingFried Chicken13010 g380 mg$1.99
KFC Mac & Cheese (Side): Price & Calories from KFCKFC Mac & Cheese (Side)Sides1405 g590 mg$3.79
KFC Coleslaw: Price & Calories from KFCKFC ColeslawSides1701 g180 mg$2.79
KFC Buttery Buttermilk Biscuit: Price & Calories from KFCKFC Buttery Buttermilk BiscuitSides1803 g560 mg$1.29
KFC Lemonade: Prices & Calories from KFCKFC LemonadeDrinks1900 g25 mg$3.29
Dr Pepper at KFC: Prices & Calories from KFCDr Pepper at KFCDrinks2000 g70 mg$2.99
KFC Mashed Potato Poppers: Price & Calories from KFCKFC Mashed Potato PoppersSides2004 g921 mg$3.00
KFC Starry: Price, Sizes & Calories from KFCKFC StarryDrinks2100 g40 mg$2.99
Pepsi at KFC: Prices, Sizes & Calories from KFCPepsi at KFCDrinks2100 g40 mg$2.99
KFC Chocolate Chunk Cookie: Price & Calories from KFCKFC Chocolate Chunk CookieSweets2202 g180 mg$1.49
KFC Macaroni Salad: Price & Calories from KFCKFC Macaroni SaladSides2303 g360 mg$2.79
Mtn Dew at KFC: Prices & Calories from KFCMtn Dew at KFCDrinks2300 g70 mg$2.99
KFC 5 pc. Nuggets: Price & Calories from KFCKFC 5 pc. NuggetsNuggets25016 g630 mg$2.99
KFC Dr Pepper Cream Soda: Price & Calories from KFCKFC Dr Pepper Cream SodaDrinks2500 g60 mg$2.99
KFC Pepsi Cream Soda: Price & Calories from KFCKFC Pepsi Cream SodaDrinks2500 g50 mg$2.99
Mtn Dew Sweet Lightning: KFC’s Exclusive, Priced from KFCMtn Dew Sweet LightningDrinks2500 g55 mg$3.19
KFC 2 pc. Tenders: Price & Calories from KFCKFC 2 pc. TendersTenders26024 g700 mg$4.29
KFC Chicken Thigh: Price & Calories (À La Carte) from KFCKFC Chicken ThighFried Chicken28019 g910 mg$3.29
KFC Apple Turnover: Price & Calories from KFCKFC Apple TurnoverSweets2903 g200 mg$1.99
KFC Chocolate Chip Cake: Price & the Whole-Cake Truth from KFCKFC Chocolate Chip CakeSweets3003 g280 mg$2.99
KFC Chicken Little: Price & Why It’s the Budget Pick from KFCKFC Chicken LittleSandwiches31014 g590 mg$2.79
KFC Fried Pickles: Price & Availability from KFCKFC Fried PicklesSides3104 g1,150 mg$3.49
KFC Lemon CakeSweets3203 g290 mg$2.99
KFC Potato Wedges: Price & Where They Still Exist from KFCKFC Potato WedgesSides3204 g660 mg$3.89
KFC Secret Recipe Fries: Price & Calories from KFCKFC Secret Recipe FriesSides3204 g1,050 mg$3.49
KFC Strawberry Crème Pie Poppers: Price & Calories from KFCKFC Strawberry Crème Pie PoppersSweets3203 g210 mg$3.49
KFC Hot Ranch Big Dip: Price, Size & Calories from KFCKFC Hot Ranch Big DipSauces3501 g900 mg$1.49
KFC Chicken Tender Snacker: Price & What’s In It from KFCKFC Chicken Tender SnackerSandwiches37017 g790 mg$3.00
KFC 3 pc. Tenders (À La Carte): Price & Calories from KFCKFC 3 pc. Tenders (À La Carte)Tenders39036 g1,050 mg$5.99
KFC Chicken Breast: Price & Calories (À La Carte) from KFCKFC Chicken BreastFried Chicken39039 g1,190 mg$5.49

Published counts for the standard build, lightest first. Zero-calorie drinks (Bottled Water at KFC, Diet Pepsi at KFC, KFC Pepsi Zero Sugar, KFC Unsweetened Tea) sit outside the table because they change nothing.

Protein

Most protein under 400

ItemCategoryCaloriesProteinSodiumPrice
KFC Chicken Breast: Price & Calories (À La Carte) from KFCKFC Chicken BreastFried Chicken39039 g1,190 mg$5.49
KFC 3 pc. Tenders (À La Carte): Price & Calories from KFCKFC 3 pc. Tenders (À La Carte)Tenders39036 g1,050 mg$5.99
KFC 2 pc. Tenders: Price & Calories from KFCKFC 2 pc. TendersTenders26024 g700 mg$4.29
KFC Chicken Thigh: Price & Calories (À La Carte) from KFCKFC Chicken ThighFried Chicken28019 g910 mg$3.29
KFC Chicken Tender Snacker: Price & What’s In It from KFCKFC Chicken Tender SnackerSandwiches37017 g790 mg$3.00
KFC 5 pc. Nuggets: Price & Calories from KFCKFC 5 pc. NuggetsNuggets25016 g630 mg$2.99
KFC Chicken Little: Price & Why It’s the Budget Pick from KFCKFC Chicken LittleSandwiches31014 g590 mg$2.79
KFC Drumstick: Price & Calories (À La Carte) from KFCKFC DrumstickFried Chicken13012 g400 mg$2.79
KFC Single Original Recipe Tender: Price & Calories from KFCKFC Single Original Recipe TenderTenders13012 g350 mg$2.29
KFC Whole Wing: Price & Calories (À La Carte) from KFCKFC Whole WingFried Chicken13010 g380 mg$1.99

Food only; sauces and drinks excluded. The protein ranking page runs the same figure across the whole menu.

Worked orders

Three orders that stay under a ceiling

CeilingThe orderCaloriesProteinSodiumPrice
Under 400 KFC 2 pc. Tenders + KFC Mac & Cheese (Side) + a zero-calorie drink 40029 g1,290 mg$8.08
Under 600 KFC Chicken Breast + KFC Mac & Cheese (Side) + a zero-calorie drink 53044 g1,780 mg$9.28
Under 800 KFC Chicken Breast + KFC Mac & Cheese (Side) + a zero-calorie drink 53044 g1,780 mg$9.28

Each order is the highest-protein pairing of a main and a side that fits the ceiling, with water, unsweetened tea or a zero-sugar soda. Prices are à la carte; the order calculator totals any build you like.

Just over

Just over: 400 to 600

ItemCategoryCaloriesProteinSodiumPrice
KFC 8 pc. Nuggets (À La Carte): Price & Calories from KFCKFC 8 pc. Nuggets (À La Carte)Nuggets40026 g1,010 mg$5.49
KFC 10 pc. Nuggets: Price & Calories from KFCKFC 10 pc. NuggetsNuggets50033 g1,265 mg$5.49
KFC 5 pc. Nuggets Kids Meal: Price & What’s In It from KFCKFC 5 pc. Nuggets Kids MealKids Meals54018 g1,080 mg$5.99
KFC Mac & Cheese Bowl: Price & Calories from KFCKFC Mac & Cheese BowlPot Pies and Bowls54021 g1,830 mg$5.00
KFC 2 pc. Tenders Kids Meal: Price & What’s In It from KFCKFC 2 pc. Tenders Kids MealKids Meals55026 g1,150 mg$5.99
KFC Popcorn Chicken: Price & Calories from KFCKFC Popcorn ChickenNuggets57029 g1,810 mg$4.99
KFC Mashed Potato Bowl (Famous Bowl): Price & Calories from KFCKFC Mashed Potato Bowl (Famous Bowl)Pot Pies and Bowls59026 g2,440 mg$5.00
KFC 12 pc. Nuggets (À La Carte): Price & Calories from KFCKFC 12 pc. Nuggets (À La Carte)Nuggets60039 g1,515 mg$6.99

The band most complete meals land in. The menu-by-calories page carries every item with a count, and every family format per head.

What the list says

The lightest real meal under the line is the Chicken Drumstick at 130 calories and 12 g of protein; the Chicken Breast is the protein pick at 39 g for 390 calories. Sides fill the bottom of the table because the plain mash, slaw and corn are the lightest food on the board, and the pieces of chicken sit just above them. Nothing on the sweets board except the cookie qualifies.

Building an order under a ceiling

  1. Pick the protein first. A breast, a thigh or three tenders give the most protein per calorie on the board.
  2. Add the lightest side. Plain mash, slaw or corn add 110 to 170; fries and mac add twice that.
  3. Take the zero drink. Water, unsweetened tea, Diet Pepsi or Pepsi Zero Sugar add nothing; a medium Pepsi adds about 250.
  4. Skip the cup. Every dipping sauce is 40 to 130 calories; the free hot sauce packet is 5.
  5. Total it. The order calculator adds price, calories and sodium for any build.

More KFC guides

Menu by calories, with filterLow-sodium ordersOrder calculator
Questions

KFC Under 400 Calories FAQs

What can I eat at KFC under 400 calories?

27 food items on the review date, from the Green Beans at 60 calories to the 3 pc. Tenders at 390, plus every zero-calorie drink. The table above lists all of them with protein and sodium.

What is the lowest-calorie meal at KFC?

The Chicken Drumstick at 130 calories with 12 g of protein is the lightest order that eats like a meal; add plain mash and a zero drink and the total stays under 400.

Which KFC item has the most protein under 400 calories?

Chicken Breast at 39 g for 390 calories. The protein ranking page runs the same figure across the whole menu.

Is KFC grilled chicken still available?

No. Kentucky Grilled Chicken left the national menu; the lightest chicken on the board is now the Original Recipe drumstick at 130 calories and the whole wing at 130.

How many calories does a zero-sugar drink save?

About 250 against a medium Pepsi and 200 to 250 against the other sugared fountain drinks. Every combo page quotes both figures.

Are the sides low in calories?

The plain mash, slaw and corn are the lightest food on the board at 110 to 170 calories; fries, mac and cheese and mash with gravy run higher. The sides menu lists every one.

Can I stay under 600 calories with a combo?

Only by swapping the drink and the side: the standard combos run 1,100 or more with fries and a Pepsi. The worked orders above show what fits; the order calculator totals any build.

Where do these calorie counts come from?

The published nutrition figures for the standard build, re-checked on the review date. Each item page carries the full nutrition table and the source line.

Sources

Where the facts on this page come from