KFC · ranked · Australia
Under 500 calories at KFCranked by protein
Everything on the menu at 500 kcal or less, ranked by protein - so the list starts with the ones that are actually worth the calories rather than the ones that are simply small. Top of the list: Zinger Toastie, 28.8 g of protein for 451 kcal.
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| Rank · item | Protein g | kcal | Per 100 kcal | Fat g | Carbs g |
|---|---|---|---|---|---|
| 1 Zinger Toastie Breakfast | 28.8 | 451 | 6.4 | 18.5 | 40.8 |
| 2 Pieces Wicked Boneless Chicken | 28.2 | 343 | 8.2 | 17.3 | 18.4 |
| 3 Original Crispy Toastie Breakfast | 26.7 | 476 | 5.6 | 21.3 | 42.9 |
| 4 Original Tenders Chicken | 26.2 | 431 | 6.1 | 30.1 | 14.4 |
| 5 Zinger Burger Burgers | 26.2 | 448 | 5.8 | 22.5 | 34.4 |
| 6 Original Crispy Burger Burgers | 24.7 | 448 | 5.5 | 22.3 | 35.9 |
| 7 Double Tender Burger Burgers | 23.3 | 450 | 5.2 | 24.2 | 33.8 |
| 8 Zinger Crunch Bowl Twisters & Bowls | 23.2 | 415 | 5.6 | 23.2 | 27.5 |
| 9 Wicked Wings Chicken | 22.6 | 389 | 5.8 | 27.3 | 13.9 |
| 10 Bacon & Egg Roll Breakfast | 21.0 | 361 | 5.8 | 14.0 | 35.9 |
| 11 Zinger Fillet Piece Chicken | 20.4 | 224 | 9.1 | 12.0 | 9.1 |
| 12 Pieces of Chicken Chicken | 20.4 | 235 | 8.7 | 13.9 | 7.2 |
| 13 Original Tenders Crunch Bowl Twisters & Bowls | 20.0 | 403 | 5.0 | 23.8 | 25.8 |
| 14 Original Crispy Fillet Piece Chicken | 18.9 | 224 | 8.4 | 11.8 | 10.5 |
| 15 Bacon & Egg Pocket Breakfast | 16.1 | 334 | 4.8 | 13.8 | 34.8 |
| 16 BLAT Breakfast | 15.5 | 351 | 4.4 | 13.7 | 39.2 |
| 17 Original BBQ Slider Sliders | 12.2 | 242 | 5.0 | 8.9 | 27.6 |
| 18 Original Supercharged Slider Sliders | 12.1 | 259 | 4.7 | 12.1 | 24.6 |
| 19 Original Pepper Mayo Slider Sliders | 12.1 | 269 | 4.5 | 13.6 | 23.9 |
| 20 Popcorn Chicken Chicken | 11.8 | 241 | 4.9 | 15.0 | 14.8 |
| 21 Nuggets Chicken | 8.0 | 125 | 6.4 | 7.7 | 6.0 |
| 22 1 Wicked Wing Chicken | 7.5 | 130 | 5.8 | 9.1 | 4.6 |
| 23 Avocado Toast Breakfast | 5.9 | 218 | 2.7 | 5.6 | 34.4 |
| 24 Chips Sides | 4.4 | 283 | 1.6 | 11.5 | 40.6 |
| 25 Dinner Roll Sides | 4.0 | 107 | 3.7 | 2.4 | 16.5 |
Where an item comes in several sizes, the smallest or default option is used here - the item page lists every size, and one product's size ladder appears once rather than three times, so the list is 25 different things. "Per 100 kcal" is the protein-density score behind the app's S to F stamps: higher means more protein for the calories.
Other lists at KFC
Highest protein at KFCLowest calorie at KFCUnder 300 calories30 g of protein or moreHigh protein breakfast
The same list at the other chains
McDonald'sHungry Jack'sGuzman y GomezZambreroSubwayRed RoosterGrill'dOportoNando'sCarl's Jr.Domino'sSushi HubBoost JuiceDonut KingChatimeAll 16 chains at once