16 Healthiest Items at KFC in 2025

Kentucky Fried Chicken isn’t usually associated with smart food choices, but if you’re looking for the healthiest items at KFC, you’re not alone. The menu might be built around finger-lickin good fried chicken, but that doesn’t mean you can’t find a meal that fits into your health goals. Most people believe they have to abstain from their favorite fast food restaurants, but there are plenty of low-calorie KFC options you can enjoy in moderation. 

Several KFC healthy meal items offer a decent amount of protein and some nutritious components, though options vary widely in sodium and fat content. The trick is knowing which picks are worth it and which ones to leave behind. That’s why we’ve put together this guide to the healthiest items at KFC to help you enjoy that hot, juicy and crispy flavor you know and love.

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• The 16 Healthiest Items at KFC
• What Is the Healthiest Item at KFC?

The 16 Healthiest Items at KFC

1. Mashed Potatoes

Mashed potatoes might not scream “healthy,” but they’re one of the healthiest items at KFC if you play it smart. An individual serving contains just 110 calories, 3.5 grams of fat and 2 grams of protein, making it a solid side when you’re watching your intake. 

Want more flavor? Go for the mashed potatoes with gravy — only 130 calories, 4.5 grams of fat and 3 grams of protein. Just note the sodium jumps by 190 milligrams, so skip the gravy if you’re limiting salt.

What makes this one of the better KFC healthy options is its portion size and simplicity. It’s one of the few sides that won’t spike your calorie count or leave you feeling sluggish. While it won’t fill you up on its own, it pairs well with other healthiest items at KFC to create a satisfying meal without overdoing it.

2. House Side Salad

One of the healthiest items at KFC is the House Side Salad, especially for anyone craving something fresh and satisfying. Crisp lettuce and sliced tomatoes add fiber and volume without piling on calories, making it a smart way to balance out fried or salty mains.  Plus, at just 15 calories, zero grams of fat and 1 gram of protein, it stands out as one of the healthier options at KFC for keeping your meal light.

Ask for the dressing on the side or bring your own low-calorie or zero-calorie version to stay in control. For a more filling meal, pair it with a lean protein from this list of the healthiest items at KFC. If you’re learning how to start eating healthy, you can’t go wrong with their salads.

3. Corn Cob

The Corn Cob is tender, naturally sweet and one of the most satisfying sides you can get at KFC. As one of the healthiest items at KFC, it delivers a warm, buttery bite that pairs well with chicken and keeps your meal balanced. Each cob has just 70 calories, 0.5 grams of fat, 2 grams of fiber and 2 grams of protein. 

Corn is naturally rich in fiber and antioxidants, which help support digestion and steady energy. It’s filling and adds wholesome texture to any meal without processed ingredients or excess sodium. Among the Kentucky Fried Chicken healthy options, it’s one of the few sides that feels like comfort food. For a clean, simple choice that satisfies, this remains one of the healthiest items at KFC to order.

4. Caesar Salad

It’s not often you find a fast food salad that feels both hearty and fresh, but KFC’s Caesar Salad makes the cut as one of the healthiest items at KFC. It combines crispy chicken fillet pieces with a mix of lettuce, fresh cabbage, shredded carrot, Parmesan cheese, tomato and sesame seeds. 

On its own, a serving without dressing or croutons comes in at just 40 calories, with 2 grams of fat, 2 grams of carbs and 3 grams of protein. To keep your meal on track, opt for a lighter dressing like Hidden Valley The Original Ranch Fat Free or Marzetti Light Italian. With the right tweaks, the Caesar Salad is one of the most well-balanced and healthiest items at KFC. It’s also proof that some KFC healthy options actually rival those from the healthiest fast food chains.

5. Chicken Little

Chicken Little is a KFC classic that’s earned cult status since its debut in 1987. Originally introduced as a budget-friendly slider, it disappeared for decades before returning in 2012 to fan demand. Today’s version includes a hand-breaded chicken tender with mayo and lettuce on a sesame seed bun. At just 350 calories, 16 grams of fat  (2 grams of saturated fat) and 15 grams of protein, it’s one of the most compact and satisfying healthiest items at KFC.

Be aware that this sandwich contains 730 milligrams of sodium, which is about 32% of the recommended daily limit. Removing the bun brings it down to 570 milligrams — still high, but a slightly better option.

It's ideal for anyone easing into smaller portions or trying out Kentucky Fried Chicken healthy options. While it may not be the same as the original, its simplicity and balance make it a favorite for loyal fans and a worthy pick among the healthiest items at KFC.

6. Sweet Corn 

Sometimes the simplest sides are the smartest. Sweet Kernel Corn is one of the healthiest items at KFC, thanks to its clean ingredients and low calorie count. A single serving contains 70 calories, 0.5 grams of fat, 2 grams of fiber and 2 grams of protein, offering a naturally sweet and satisfying bite that complements heavier mains without piling on sodium or saturated fat.

It’s one of the few sides at KFC that isn’t fried or overly processed, which helps it earn a spot among the healthiest items at KFC. Whether you’re pairing it with a piece of grilled chicken or just need something light, this side keeps your meal grounded in balance.

7. Cherry Pie Poppers

Cherry Pie Poppers are the perfect warm bite-sized sweet fix to round out your meals. Wrapped in a golden, buttery crust and filled with gooey cherry pie filling, they’re like mini turnovers you can pop one after the other. At just 70 calories, 1.5 grams of saturated fat and 3 grams of sugar per piece, they let you indulge without tipping your whole day off track. Their small size, satisfying crunch, and sweet center make them one of the most surprising healthiest items at KFC.

These are a limited-edition item, so be sure to grab them while they’re available. You can grab them in a pack of four or ten, making them easy to share. While they’re still a treat, their portion flexibility makes them one of the smarter, healthiest items at KFC when you want dessert. Among the dessert lineup, they’re one of the most satisfying dessert choices, especially when you’re someone with a sweet tooth.

8. Chicken Wing 

We come to KFC for the chicken. That original blend of herbs and spices has been drawing people in for decades. The KFC chicken wing keeps that legacy alive with its crispy breading, juicy meat and unmistakable flavor that comes from the pressure-frying process KFC is known for. It’s one of the most satisfying and healthy items at KFC, especially when you're watching portions but still want something that tastes indulgent.

At 130 calories, a KFC chicken wing delivers 10 grams of protein, 8 grams of fat — including 2 grams saturated fat — and 380 milligrams sodium, making it a lighter choice than the chain’s heavily breaded or extra crispy pieces. To keep it healthy, stick to just one or two wings and pair them with lighter sides like green beans or corn. It’s a satisfying way to enjoy the classic flavor in a more mindful portion, making it one of the most realistic healthiest items at KFC to enjoy.

9. Chicken Drum 

The Original Recipe Chicken Drumstick is one of the most iconic pieces on the KFC menu. It’s hand-breaded, seasoned with the famous 11 herb-and-spice blend and cooked using KFC’s pressure frying method that locks in moisture while creating a crisp, flavorful coating. For those craving the signature taste without overdoing it, it’s one of the most practical and healthiest items at KFC to enjoy.

At just 130 calories, it contains 8 grams of fat (1.5 grams of saturated fat), 12 grams of protein and slightly less sodium than larger cuts at 430 milligrams per piece. Just be sure to watch for your portion sizes to fit your specific nutrition plan. You still get the full KFC flavor and a satisfying bite, making this drumstick one of the healthiest items at KFC.

10. Chicken Pot Pie 

KFC’s Chicken Pot Pie is one of the most comforting options on the menu, but depending on your goals, it can still earn a spot among the healthiest items at KFC. It’s built with tender fried chicken, diced potatoes, peas and carrots, all coated in a savory sauce and baked into a flaky, golden crust.

At 720 calories, it’s a more filling choice than some of the lighter sides and could be a satisfying option for lunch or dinner, thanks to the 26 grams of protein and 7 grams of fiber it provides. The mix of vegetables adds balance, while the golden crust brings that classic, homestyle flavor. For anyone craving comfort with substance, it still earns a place among the healthiest items at KFC.

11. Kentucky Fried Nuggets (8 PCs)

The Kentucky Fried Nuggets are a go-to for anyone who wants that crispy KFC flavor in a smaller, more flexible portion. Made with 100% white meat and hand-breaded in the signature 11 herb blend, they offer all the taste of traditional fried chicken in a lighter format. That makes them one of the most satisfying healthiest items at KFC for people who want control. 

Each nugget has only 35 calories, 1.5 grams of fat and 3 grams of protein. An eight-piece order gives you 24 grams of protein for under 300 calories (280 calories), although the sodium content is high at 1120 milligrams. For dipping, KFC’s hot sauce packet is a flavorful, lower-calorie pick. The Kentucky Fried Nuggets make it easy to enjoy one of the healthiest items at KFC.

12. Green Beans 

Green Beans might not be the flashiest side on the menu, but they’re one of the healthiest items at KFC if you’re aiming for something clean and satisfying. With only 25 calories and 3 grams of fiber per serving, they bring substance to your meal without adding extra heaviness.

They pair well with mains like the Chicken Little or an Original Recipe Drumstick, helping balance your meal with something warm and fiber-rich. Among the healthiest items at KFC, this simple side is another option you could enjoy to mix up your usual order. 

13. Mac & Cheese

Mac & Cheese is arguably one of the most craveable healthiest items at KFC for those looking to treat themselves in moderation. Creamy, cheesy and undeniably comforting, this is the side that brings people back to childhood. Whether you’re ordering for your kids or just want something warm and nostalgic, this rich classic hits the spot. The smooth cheddar sauce clings to tender elbow macaroni for a texture that’s both cozy and indulgent. 

The protein content makes it more filling than your average side, especially when paired with a leaner main. A 120-gram bowl contains 140 calories, 6 grams of fat (1.5 grams of saturated fat), 2 grams of sugar and 5 grams of protein. If you're after something that feels like comfort in a cup, this is one of the most satisfying and healthiest items at KFC that you can grab.

14. Apple Turnover 

The Apple Turnover isn’t a health food by any means, but it’s the healthiest dessert you can get at KFC if you're looking to satisfy your sweet tooth without going overboard. Each serving has 230 calories, 10 grams of fat and 12 grams of sugar, making it a more manageable treat compared to heavier dessert options.

It features a warm apple pie filling tucked inside a flaky, buttery crust that’s fried to a golden crisp. The sweet, spiced filling paired with the crispy exterior gives you that classic comfort-food dessert feel in a smaller, more manageable package. Among the healthiest items at KFC, it’s a treat that satisfies both your cravings and your macros.

15. Colonel's Unsweet Tea 

When it comes to drink choices, unsweet tea is the healthiest drink on the menu at KFC, aside from plain water. A full 30-oz serving contains zero calories, with zero grams of fat, sugar and sodium, offering light flavor compared to the usual sugar crash you'd get from soda.

Brewed daily, the unsweet tea at KFC delivers crisp, zero-calorie refreshment with no added sugar or artificial sweeteners. Among the healthiest items at KFC, this drink is a low-impact option that complements your meal and quenches your thirst.

16. Saucy Nuggets (8 PCs)

Saucy Nuggets are made with 100% white meat chicken, hand-breaded and tossed in bold, flavorful sauces like Honey BBQ, Honey Garlic or Korean BBQ. Unlike mystery meat nuggets or overly greasy fried options, these offer real cuts of lean chicken breast, making them one of the smarter, healthiest items at KFC to enjoy when you're craving something saucy.

Each piece delivers just 40 to 50 calories, 4 grams of protein and 1.5 grams of fat, depending on the sauce. The Honey Garlic version stands out as one of the healthiest items at KFC, with 320 calories, 12 grams of fat (none saturated) and 32 grams of protein per 8-piece serving. The downside? Sodium clocks in at 1280 milligrams and there’s 8 grams of sugar — so consider this an occasional treat.

An 8-piece serving satisfies without going overboard. The white meat keeps things light while the coating adds crunch and character. Whether you dip or devour straight from the box, these Saucy Nuggets are a flavorful way to enjoy one of the more flexible healthiest items at KFC.

What Is the Healthiest Item at KFC?

When choosing the healthiest items at KFC, it’s important to look beyond calories alone. Pay attention to saturated fat, sodium and protein content to find meals that actually satisfy. Options like the Mashed Potatoes, Caesar Salad, Chicken Little and Chicken Wings offer a better balance of flavor and nutrition.

White meat chicken, especially breast, found in these options, is lower in fat and higher in protein. According to the National Library of Medicine, replacing just one daily serving of red meat with white meat is associated with a 19% reduction in cardiovascular risk.

However, while KFC has a few suitable choices, the healthiest option will almost always be something you cook at home. You can make simple and seriously delicious chicken-based meals that rival restaurant quality. For example, recipes like the Grilled Chicken Caesar Salad or Grilled Chicken Margherita offer a fresh, flavorful upgrade that’s packed with protein and easy to make.

Kentucky Fried Chicken healthy options aren’t exactly front and center on the menu. But now that you’ve got the rundown on the healthiest items at KFC, you can walk in with confidence and leave with something satisfying. These KFC healthy meals and low-calorie KFC picks make it easy to get your hands dirty without derailing your progress. Fast food doesn’t have to be all or nothing, and now you know exactly what to reach for.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.