Lowest-Calorie KFC Meals (2026): Every Item Ranked

The lowest-calorie item at KFC (above a few calories) is SoBe Lifewater Yumberry Pomegranate, 30 oz, at 5 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at KFC (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	SoBe Lifewater Yumberry Pomegranate, 30 oz	Beverages	5	0	1	0
2	Tropicana Light Lemonade, 12 fl oz	Beverages	5	0	0	0
3	Lemon Juice Packet	Toppings & Ingredients	5	0	1	0
4	Diet Sierra Mist, 20 fl oz	Beverages	5	0	0	0
5	Diet Sierra Mist, 30 fl oz	Beverages	5	0	0	0
6	Lipton Brisk No Calorie Peach Iced Green Tea, 20 fl oz	Beverages	5	0	0	0
7	Diet Mountain Dew, 16 fl oz	Beverages	5	0	1	0
8	Lipton Brisk No Calorie Peach Iced Green Tea, 30 fl oz	Beverages	10	0	0	0
9	Diet Mountain Dew, 20 fl oz	Beverages	10	0	1	0
10	Diet Mountain Dew, 30 fl oz	Beverages	10	0	1	0
11	Tropicana Light Lemonade, 16 fl oz	Beverages	10	0	0	0
12	Tropicana Light Lemonade, 20 fl oz	Beverages	10	0	0	0
13	Marzetti Light Italian Dressing	Toppings & Ingredients	15	0	2	0.5
14	Tropicana Light Lemonade, 30 fl oz	Beverages	15	0	1	0
15	Green Beans, Individual	Appetizers & Sides	25	1	4	0
16	Ketchup	Toppings & Ingredients	30	0	8	0
17	Honey Sauce Packet	Toppings & Ingredients	30	0	8	0
18	Capri Sun Roarin Waters Tropical Fruit	Beverages	30	0	8	0
19	Strawberry Jam Packet	Toppings & Ingredients	35	0	9	0
20	Grape Jelly Packet	Toppings & Ingredients	35	0	9	0
21	Colonels Buttery Spread	Toppings & Ingredients	35	0	0	4
22	Hidden Valley The Original Ranch Fat Free Dressing	Toppings & Ingredients	35	1	8	0
23	Summertime BBQ Dipping Sauce Cup	Toppings & Ingredients	40	0	9	0
24	Sweet N Tangy Dipping Sauce Cup	Toppings & Ingredients	45	0	12	0
25	Musselmans Applesauce	Appetizers & Sides	45	0	12	0
26	Parmesan Garlic Croutons	Toppings & Ingredients	60	2	8	3
27	Fiery Buffalo Hot Wings	Appetizers & Sides	70	4	5	4
28	Hot Wings	Appetizers & Sides	70	4	3	4
29	Corn on the Cob, Individual	Appetizers & Sides	70	2	16	0.5
30	Creamy Buffalo Dipping Sauce Cup	Toppings & Ingredients	70	0	2	7

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of KFC, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What is the lowest-calorie item at KFC?

SoBe Lifewater Yumberry Pomegranate, 30 oz is among the lowest at 5 calories on the US menu.

What can I eat at KFC on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does KFC have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at KFC, start with SoBe Lifewater Yumberry Pomegranate, 30 oz at 5 calories. Log it in Nutrola to keep the rest of your day on track.