81fit
Best fit
Fillet Burger
- Fillet Burger463
Large BBQ Beans199
662
kcal
of 650
39g
protein
of 45g
75g
carbs
20g
fat
✓ KFC official nutrition, checked 30 Sept 2026
United Kingdom · 98 items
What to order at KFC
The best KFC orders for your goal, worked out from KFC's own nutrition numbers. No guesses.
✓ Official numbersSource: KFC UK & Ireland Allergen & Nutrition Information (August 2026), checked 30 Sept 2026
What should I order?
FreeSet your numbers. We check every combination on the KFC menu.
74fit
#2
Smokey BBQ Twister
- Smokey BBQ Twister482
- Large BBQ Beans199
681
kcal
of 650
39g
protein
of 45g
83g
carbs
19g
fat
✓ KFC official nutrition, checked 30 Sept 2026
72fit
#3
Original Ranch Rice Bowl
- Original Ranch Rice Bowl558
- Regular BBQ Beans93
651
kcal
of 650
34g
protein
of 45g
78g
carbs
20g
fat
✓ KFC official nutrition, checked 30 Sept 2026
High protein
at KFC
Around 650 kcal with 50 g+ protein.
71fit
Best fit
Fillet Burger
- Fillet Burger463
- Large BBQ Beans199
662
kcal
of 650
39g
protein
of 50g
75g
carbs
20g
fat
✓ KFC official nutrition, checked 30 Sept 2026
65fit
#2
Smokey BBQ Twister
- Smokey BBQ Twister482
- Large BBQ Beans199
681
kcal
of 650
39g
protein
of 50g
83g
carbs
19g
fat
✓ KFC official nutrition, checked 30 Sept 2026
63fit
#3
Supercharger Twister
- Supercharger Twister548
- Regular BBQ Beans93
641
kcal
of 650
34g
protein
of 50g
63g
carbs
27g
fat
✓ KFC official nutrition, checked 30 Sept 2026
Under 500 kcal
at KFC
A lighter meal that still has real protein.
87fit
Best fit
Original Recipe Chicken
- Original Recipe Chicken241
- Large BBQ Beans199
- Heinz Tomato Ketchup sachet10
450
kcal
of 480
33g
protein
of 35g
43g
carbs
15g
fat
✓ KFC official nutrition, checked 30 Sept 2026
81fit
#2
Fillet Burger
- Fillet Burger463
- Heinz Tomato Ketchup sachet10
473
kcal
of 480
29g
protein
of 35g
45g
carbs
19g
fat
✓ KFC official nutrition, checked 30 Sept 2026
79fit
#3
Smokey BBQ Twister
- Smokey BBQ Twister482
482
kcal
of 480
29g
protein
of 35g
51g
carbs
17g
fat
✓ KFC official nutrition, checked 30 Sept 2026
Low carb
at KFC
About 600 kcal, 20 g carbs or less.
38fit
Best fit
Original Recipe Chicken
- Original Recipe Chicken241
Large Coleslaw299
540
kcal
of 600
24g
protein
of 45g
21g
carbs
39g
fat
✓ KFC official nutrition, checked 30 Sept 2026
27fit
#2
Regular Popcorn Chicken
- Regular Popcorn Chicken307
Cheese Slice38- Garlic Parm Dip Pot193
538
kcal
of 600
21g
protein
of 45g
21g
carbs
41g
fat
✓ KFC official nutrition, checked 30 Sept 2026
Big appetite
at KFC
About 1,000 kcal and 60 g protein, for gaining.
88fit
Best fit
Zinger Stacker Burger
- Zinger Stacker Burger813
- Large BBQ Beans199
1,012
kcal
of 1,000
55g
protein
of 60g
93g
carbs
44g
fat
✓ KFC official nutrition, checked 30 Sept 2026
87fit
#2
Zinger Stacker Burger + Tender
- Zinger Stacker Burger813
Tender125
938
kcal
of 1,000
58g
protein
of 60g
67g
carbs
48g
fat
✓ KFC official nutrition, checked 30 Sept 2026
80fit
#3
Fillet Tower Burger + Sweet Chilli Drip'd Bites
- Fillet Tower Burger604
Sweet Chilli Drip'd Bites348
952
kcal
of 1,000
51g
protein
of 60g
92g
carbs
41g
fat
✓ KFC official nutrition, checked 30 Sept 2026
KFC full menu nutrition
▸Mains25
| Item | kcal | Protein | Carbs | Fat | Salt |
|---|---|---|---|---|---|
| Fillet Burger | 463 | 28.8g | 43g | 18.7g | 2.2g |
 Zinger Burger | 468 | 23g | 43g | 22g | 2g |
| Fillet Tower Burger | 604 | 32.1g | 55.5g | 27g | 3.3g |
 BBQ Fillet Tower Burger | 612 | 32.1g | 57g | 27.2g | 3.3g |
 Zinger Supercharger Tower Burger | 652 | 26.2g | 53.5g | 35.9g | 3g |
| Zinger Stacker Burger | 813 | 45.1g | 60.9g | 42.3g | 3.7g |
 Mini Burger | 277 | 18g | 28g | 10g | 1.4g |
 Vegan Burger | 396 | 15g | 41g | 17g | 2.5g |
 Kentucky Mayo Twister | 520 | 28.4g | 46.1g | 24g | 2.6g |
 Sweet Chilli Twister | 492 | 28.7g | 53.1g | 17.6g | 2.6g |
| Smokey BBQ Twister | 482 | 28.7g | 51.2g | 17.4g | 2.6g |
| Supercharger Twister | 548 | 29.1g | 47.8g | 26g | 2.6g |
 Flamin' Mini Wrap | 325 | 17.6g | 28.5g | 15.3g | 1.1g |
 BBQ Mini Wrap | 294 | 17.6g | 30.9g | 10.8g | 1.1g |
| Original Ranch Rice Bowl | 558 | 28.8g | 62.8g | 19.7g | 2.9g |
 Zinger Ranch Rice Bowl | 543 | 23g | 61.6g | 21.3g | 2.6g |
 Veggie Ranch Rice Bowl | 371 | 7.5g | 59.7g | 9.5g | 1.2g |
| Original Recipe Chicken · per piece (average) | 241 | 22g | 8.6g | 13g | 0.9g |
| Small Popcorn Chicken · Small | 142 | 8.3g | 8.3g | 8.3g | 0.6g |
| Regular Popcorn Chicken · Regular | 307 | 18g | 18g | 18g | 1.3g |
| Large Popcorn Chicken · Large | 478 | 28g | 28g | 28g | 2.2g |
 Hot Wing · per piece (average) | 91 | 4.9g | 3.8g | 6.2g | 0.4g |
| Tender · per piece (average) | 125 | 13.1g | 5.8g | 5.4g | 0.9g |
| Sweet Chilli Drip'd Bites | 348 | 19.1g | 36.8g | 13.5g | 1.5g |
 Kansas BBQ Drip'd Bites | 301 | 15.8g | 34.7g | 10.8g | 1.5g |
▸Sides17
| Item | kcal | Protein | Carbs | Fat | Salt |
|---|---|---|---|---|---|
 Regular Signature Fries · Regular | 261 | 3.1g | 38g | 9.8g | 0.7g |
| Large Signature Fries · Large | 372 | 4.4g | 54g | 14g | 1g |
| Regular BBQ Beans · Regular | 93 | 4.7g | 15.1g | 0.6g | 0.6g |
| Large BBQ Beans · Large | 199 | 10g | 32g | 1.4g | 1.4g |
| Regular Coleslaw · Regular | 150 | 1.1g | 6.1g | 13g | 0.6g |
| Large Coleslaw · Large | 299 | 2.2g | 12g | 26g | 1.1g |
 Corn Cobette · 1 cobette | 57 | 2.2g | 8.1g | 1.3g | 0g |
| 2 Corn Cobettes (Large) · 2 cobettes | 115 | 4.4g | 16g | 2.7g | 0g |
 Regular Gravy · Regular | 73 | 1.7g | 8.4g | 3.5g | 1.2g |
| Large Gravy · Large | 166 | 3.9g | 19g | 8g | 2.8g |
 Regular Creamy Mash · Regular | 124 | 2.4g | 20g | 3.4g | 0.9g |
| Large Creamy Mash · Large | 248 | 4.8g | 40g | 6.8g | 1.8g |
 Cajun Dirty Rice | 217 | 3.8g | 43g | 2.6g | 0.7g |
 Side Salad | 56 | 0.8g | 4.7g | 3.6g | 0.2g |
 Dirty Loaded Fries | 473 | 11.8g | 53.1g | 22.7g | 1.7g |
| Cheese Slice · per slice (average) | 38 | 2.2g | 0g | 3.1g | 0.2g |
 Hash Brown · per piece (average) | 92 | 0.9g | 8.8g | 5.5g | 0.6g |
▸Sauces & dressings10
| Item | kcal | Protein | Carbs | Fat | Salt |
|---|---|---|---|---|---|
| Garlic Parm Dip Pot · 1 dip pot | 193 | 0.5g | 3.2g | 19.7g | 0.4g |
| Honey Mustard Dip Pot · 1 dip pot | 194 | 0.7g | 9.3g | 17.1g | 0.4g |
| Hot Honey Habanero Dip Pot · 1 dip pot | 92 | 0.5g | 22.4g | 0.5g | 0.3g |
| Jalapeno Ranch Dip Pot · 1 dip pot | 155 | 0.6g | 3.4g | 15.4g | 0.5g |
| Mango Masala Dip Pot · 1 dip pot | 63 | 0.5g | 15g | 0.5g | 0.5g |
| Original Sauce Dip Pot · 1 dip pot | 158 | 0.7g | 3.3g | 15.6g | 0.6g |
| Supercharger Dip Pot · 1 dip pot | 189 | 0.6g | 3.9g | 19g | 0.7g |
| Sweet Teriyaki Dip Pot · 1 dip pot | 52 | 0.6g | 11.4g | 0.5g | 0.5g |
| Texas BBQ Dip Pot · 1 dip pot | 70 | 0.5g | 16.6g | 0.5g | 0.5g |
| Heinz Tomato Ketchup sachet · 1 sachet | 10 | 0.5g | 2.3g | 0.5g | 0.2g |
▸Drinks40
| Item | kcal | Protein | Carbs | Fat | Salt |
|---|---|---|---|---|---|
| Oreo Krushems Shake | 272 | 4.1g | 41g | 10g | 0.4g |
| MilkyBar Krushems Shake | 315 | 6.4g | 43g | 13g | 0.3g |
| Aero Peppermint Krushem Shake | 280 | 3.9g | 41g | 11g | 0.2g |
| Raspberry Ripple Krushem Shake | 262 | 4.6g | 36g | 11g | 0.3g |
| Cherry Boba Refresher | 114 | 0.5g | 27.3g | 0.5g | 0.3g |
| Strawberry Boba Refresher | 148 | 0.5g | 35.3g | 0.5g | 0.3g |
| Sparkling Raspberry Lemonade | 99 | 0.5g | 21.9g | 0.5g | 0.2g |
| Sparkling Cloudy Lemonade | 24 | 0.5g | 4.3g | 0.5g | 0.2g |
| Iced Latte | 102 | 6.6g | 11.8g | 3.1g | 0.2g |
| Iced Tiramisu Latte | 215 | 7.1g | 39.2g | 3.3g | 0.2g |
| Iced Caramel Latte | 166 | 6.4g | 27.9g | 3.2g | 0.2g |
| Iced Vanilla Latte | 111 | 6.4g | 14.2g | 3.2g | 0.3g |
| Vanilla Iced Matcha | 87 | 6.3g | 9.4g | 2.7g | 0.2g |
| Strawberry Shortcake Iced Matcha | 264 | 0.5g | 44g | 6.4g | 0.3g |
| Oatly Iced Latte | 122 | 2.8g | 15.3g | 5.5g | 0.2g |
| Oatly Iced Caramel Latte | 244 | 2.4g | 43.8g | 6.3g | 0.2g |
| Oatly Iced Tiramisu Latte | 175 | 2.8g | 27.4g | 5.7g | 0.2g |
| Oatly Iced Vanilla Latte | 134 | 2.1g | 18.3g | 5.5g | 0.2g |
| Oatly Vanilla Iced Matcha | 112 | 2.7g | 13.5g | 4.9g | 0.2g |
| Oatly Iced Strawberry Shortcake Matcha | 283 | 3.5g | 47.5g | 8.4g | 0.3g |
| Caramel Krunch Shake | 490 | 6.9g | 82.9g | 14.3g | 0.9g |
| Chocolate Krunch Shake | 484 | 6.9g | 82.4g | 13.8g | 0.8g |
| Strawberry Shortcake Krunch Shake | 481 | 6.6g | 83.1g | 13.3g | 0.8g |
| Bottle of Still Water · 1 bottle | 0 | 0.5g | 0.5g | 0.5g | 0g |
| Pepsi Max Regular · Regular | 2 | 0g | 0g | 0g | 0.2g |
| Pepsi Max Large · Large | 2 | 0g | 0g | 0g | 0.2g |
| Pepsi Max Cherry - Regular · Regular | 2 | 0.5g | 0.5g | 0g | 0.1g |
| Pepsi Max Cherry - Large · Large | 3 | 0.5g | 0.5g | 0g | 0.1g |
| Diet Pepsi - Regular · Regular | 2 | 0g | 0g | 0g | 0.2g |
| Diet Pepsi - Large · Large | 2 | 0g | 0g | 0g | 0.3g |
| 7Up Free - Regular · Regular | 6 | 0g | 0g | 0g | 0.3g |
| 7Up Free - Large · Large | 9 | 0g | 0g | 0g | 0.4g |
| Tango Orange Sugar Free - Regular · Regular | 4 | 0g | 0g | 0g | 0g |
| Tango Orange Sugar Free - Large · Large | 5 | 0g | 0g | 0g | 0.5g |
| Apple Tango - Regular · Regular | 12 | 0g | 1.5g | 0g | 0.3g |
| Apple Tango - Large · Large | 18 | 0g | 2.3g | 0g | 0.5g |
| Lipton Ice Tea - Regular · Regular | 57 | 0g | 14g | 0g | 0.9g |
| Lipton Ice Tea - Large · Large | 77 | 0g | 19g | 0g | 0.1g |
| Robinsons Apple & Blackcurrant - Regular · Regular | 5 | 0.5g | 0.5g | 0.5g | 0g |
| Robinsons Apple & Blackcurrant - Large · Large | 6 | 0.5g | 0.5g | 0.5g | 0g |
▸Desserts & sweet6
| Item | kcal | Protein | Carbs | Fat | Salt |
|---|---|---|---|---|---|
 Mini Chocolate Sundae | 138 | 2.5g | 20g | 5.3g | 0.2g |
 Oreo Sundae | 256 | 4.1g | 38g | 9.6g | 0.4g |
 Milkybar Sundae | 296 | 5.7g | 39g | 13g | 0.3g |
 Raspberry Ripple Sundae | 276 | 5g | 37g | 12g | 0.3g |
 Milk Chocolate Cookie | 284 | 2.9g | 36.3g | 13.8g | 0.4g |
 White Chocolate Cookie | 283 | 2.7g | 36g | 14g | 0.4g |