Red Rooster · ranked · Australia
Under 500 calories at Red Roosterranked 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: Quarter Chicken, 34.9 g of protein for 280 kcal.
Filter the full Red Rooster menu in the app
| Rank · item | Protein g | kcal | Per 100 kcal | Fat g | Carbs g |
|---|---|---|---|---|---|
| 1 Quarter Chicken Chicken | 34.9 | 280 | 12.5 | 11.4 | 8.8 |
| 2 10 Chicken Nuggets Chicken | 22.9 | 410 | 5.6 | 26.7 | 17.4 |
| 3 Chilli Aioli Rippa Roll Rolls & Subs | 22.9 | 470 | 4.9 | 19.0 | 51.2 |
| 4 Reds Hot Fried Chicken Chicken | 18.6 | 370 | 5.0 | 28.1 | 10.6 |
| 5 Hot Honey Fried Chicken Chicken | 18.2 | 330 | 5.5 | 15.9 | 28.2 |
| 6 1 Fried Chicken Chicken | 18.1 | 250 | 7.2 | 15.8 | 9.0 |
| 7 Buttermilk Wings (3pc) Chicken | 17.9 | 303 | 5.9 | 21.3 | 10.3 |
| 8 Kids Cheeseburger Burgers & Wraps | 17.8 | 420 | 4.2 | 17.5 | 47.6 |
| 9 Snack Subs Rolls & Subs | 12.7 | 280 | 4.5 | 9.8 | 32.9 |
| 10 Tenders (1pc) Chicken | 7.8 | 80 | 9.8 | 3.7 | 3.2 |
| 11 Strawberry Cheesecake Desserts | 6.8 | 390 | 1.7 | 14.8 | 56.8 |
| 12 Peas Sides | 5.8 | 60 | 9.7 | 2.0 | 7.2 |
| 13 Chips Sides | 5.2 | 290 | 1.8 | 13.2 | 36.2 |
| 14 Crunchy Potato Sides | 5.2 | 320 | 1.6 | 11.0 | 49.0 |
| 15 Vanilla Slice Bites Desserts | 4.7 | 240 | 2.0 | 7.5 | 36.2 |
| 16 Chocolate Mousse Desserts | 3.0 | 390 | 0.8 | 28.0 | 31.6 |
| 17 Crunchy Slaw Sides | 2.1 | 140 | 1.5 | 8.8 | 11.6 |
| 18 Pineapple Fritter Desserts | 1.9 | 150 | 1.3 | 6.0 | 21.4 |
| 19 Sweet Potato Sides | 1.8 | 300 | 0.6 | 14.3 | 38.5 |
| 20 Battered Corn Wheels Sides | 1.5 | 130 | 1.2 | 7.8 | 11.3 |
| 21 Mash & Gravy Sides | 1.0 | 70 | 1.4 | 2.3 | 11.7 |
| 22 Gravy Sides | 0.1 | 50 | 0.2 | 0.8 | 10.4 |
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 22 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 Red Rooster
Highest protein at Red RoosterLowest calorie at Red RoosterUnder 300 calories
The same list at the other chains
McDonald'sKFCHungry Jack'sGuzman y GomezZambreroSubwayGrill'dOportoNando'sCarl's Jr.Domino'sSushi HubBoost JuiceDonut KingChatimeAll 16 chains at once