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

The lowest-calorie items at KFC, ranked. SoBe Lifewater Yumberry Pomegranate, 30 oz starts at 5 kcal. US menu data with protein, carbs, and fat for each.

Medically reviewed by Dr. Emily Torres, Registered Dietitian Nutritionist (RDN)

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.

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