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KFC vs Popeyes: nutrition compared
Which is healthier, KFC or Popeyes? Calories, protein and sodium for every main meal on their 2026 menus, side by side.
2026Freshest menu data
The short answer
By the numbers, KFC is the easier place to eat light: it wins 6 of 6 rows. Popeyes still has good picks, listed below.
| KFC | Popeyes | |
|---|---|---|
| Main meals in our data | 11 | 9 |
| Light, high protein meals (≤500 cal, 20 g+ protein) | 3 (27%) | 0 (0%) |
| Median meal | 390 cal | 480 cal |
| Median sodium | 1,150 mg | 1,320 mg |
| Most protein per calorie | Original Recipe Chicken Breast: 390 cal, 39 g | Blackened Wrap Blackened Ranch: 360 cal, 17 g |
| Lightest meal | Spicy Crispy Chicken Thigh: 270 cal | Blackened Wrap Blackened Ranch: 360 cal |
| Most protein | Original Recipe Chicken Breast: 39 g | Classic Bacon & Cheese Chicken Sandwich: 36 g |
Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.
Best orders at KFC
20 g+ protein, most protein per calorie first
 Original Recipe Chicken BreastFried Chicken & Wings · Original Recipe | 390 | 39 g | 11 g | 21 g | 1,190 mg |
|---|---|---|---|---|---|
Spicy Crispy Chicken BreastFried Chicken & Wings · Spicy Crispy | 350 | 30 g | 11 g | 20 g | 1,100 mg |
 Extra Crispy Chicken ThighFried Chicken & Wings · Extra Crispy | 330 | 22 g | 9 g | 23 g | 700 mg |
Extra Crispy Chicken BreastFried Chicken & Wings · Extra Crispy | 530 | 35 g | 18 g | 35 g | 1,150 mg |
 Spicy Chicken SandwichSandwiches | 620 | 34 g | 49 g | 33 g | 2,140 mg |
Best orders at Popeyes
20 g+ protein, most protein per calorie first
 Classic Bacon & Cheese Chicken SandwichSandwiches | 830 | 36 g | 51 g | 53 g | 1,710 mg |
|---|---|---|---|---|---|
 Spicy Bacon & Cheese Chicken SandwichSandwiches | 828 | 36 g | 51 g | 53 g | 1,710 mg |
 Honey BBQ Sandwich with Bacon and CheeseSandwiches | 788 | 34 g | 79 g | 38 g | 2,470 mg |
 BBQ Chicken Po Boy SandwichSandwiches | 630 | 26 g | 78 g | 24 g | 2,020 mg |
Eat at KFC or Popeyes. Still lose weight.
At both chains, the Extra Crispy Chicken Thigh is 330 calories and the Classic Bacon & Cheese Chicken Sandwich is 830. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- both chains orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Full menus: KFC nutrition · Popeyes nutrition.