Highest Protein at KFC Australia
KFC Australia's menu ranked by Protein Density — the share of calories that come from protein. The best pick here is the Zinger Fillet Piece at 36.4% (20.4g protein in 224 calories).
35 items tracked · sorted by Protein Density · AU menu
KFC Australia leads; the UK menu follows below. The US menu is not included yet. Australian figures come from KFC Australia's own published nutrition data, which lists energy in kilojoules — we convert to kcal at 4.184 kJ per kcal. Regional menus differ, so each country is ranked separately and none are mixed into the US fast-food tables.
KFC Australia Protein Picks, ranked
Chris' Big Bro Combo (Regular) has the highest Protein Density in the range (33.4%, 8.4g protein per 100 kcal); Zinger Protein Bowl Combo (Regular) has the most protein (48.7g). Per calorie, the Zinger Protein Bowl (8g per 100 kcal) is denser than the Zinger Protein Pack (Regular) (5.8g per 100 kcal). Combos and the Pack include chips, a drink or a slider, which dilute density.
| # | Item | Protein | Calories | Density % of calories from protein | g / 100 cal | Tier | Quality |
|---|---|---|---|---|---|---|---|
| 1 | Chris' Big Bro Combo (Regular) Burger + Regular Pepsi Max combo (639 g) | 48g | 574 | 33.4% | 8.4g | Gold | Complete |
| 2 | Zinger Protein Bowl 1 serve (359 g) | 44g | 552 | 31.9% | 8g | Gold | Complete |
| 3 | Zinger Protein Bowl Combo (Regular) Zinger Protein Bowl + Regular Chips + Regular Drink (854 g) | 48.7g | 837 | 23.3% | 5.8g | Silver | Complete |
| 4 | Zinger Protein Pack (Regular) Zinger Power Burger + Supercharged Power Slider + Regular Pepsi Max (695 g) | 40.1g | 692 | 23.2% | 5.8g | Silver | Complete |
KFC Australia menu: every item ranked
| # | Item | Protein | Calories | Density % of calories from protein | g / 100 cal | Tier | Quality |
|---|---|---|---|---|---|---|---|
| 1 | Zinger Fillet Piece 1 serve (97 g) | 20.4g | 224 | 36.4% | 9.1g | Gold | Complete |
| 2 | 1 Piece of Chicken 1 serve (87 g) | 20.4g | 235 | 34.7% | 8.7g | Gold | Complete |
| 3 | 3 Pieces of Chicken 1 serve (260 g) | 61.2g | 705 | 34.7% | 8.7g | Gold | Complete |
| 4 | Original Crispy Fillet Piece 1 serve (95 g) | 18.9g | 224 | 33.7% | 8.4g | Gold | Complete |
| 5 | Chris' Big Bro Combo (Regular) Burger + Regular Pepsi Max combo (639 g) | 48g | 574 | 33.4% | 8.4g | Gold | Complete |
| 6 | 3 Pieces Wicked Boneless 1 serve (144 g) | 28.2g | 343 | 32.9% | 8.2g | Gold | Complete |
| 7 | 6 Pieces Wicked Boneless 1 serve (288 g) | 56.4g | 685 | 32.9% | 8.2g | Gold | Complete |
| 8 | Zinger Protein Bowl 1 serve (359 g) | 44g | 552 | 31.9% | 8g | Gold | Complete |
| 9 | 5 Original Tenders Dip'd 1 serve (338 g) | 57.8g | 815 | 28.4% | 7.1g | Gold | Complete |
| 10 | Zinger Stacker Burger 1 serve (312 g) | 51.2g | 737 | 27.8% | 6.9g | Gold | Complete |
| 11 | Original Crispy BBQ Bacon Stacker Burger 1 serve (331 g) | 55g | 843 | 26.1% | 6.5g | Gold | Complete |
| 12 | 3 Original Tenders Dip'd 1 serve (224 g) | 35g | 546 | 25.6% | 6.4g | Gold | Complete |
| 13 | 3 Nuggets 1 serve (48 g) | 8g | 125 | 25.6% | 6.4g | Gold | Complete |
| 14 | Zinger Bacon & Cheese Burger 1 serve (219 g) | 33.1g | 549 | 24.1% | 6g | Silver | Complete |
| 15 | Zinger Burger 1 serve (185 g) | 26.2g | 448 | 23.4% | 5.8g | Silver | Complete |
| 16 | Zinger Protein Bowl Combo (Regular) Zinger Protein Bowl + Regular Chips + Regular Drink (854 g) | 48.7g | 837 | 23.3% | 5.8g | Silver | Complete |
| 17 | Zinger Protein Pack (Regular) Zinger Power Burger + Supercharged Power Slider + Regular Pepsi Max (695 g) | 40.1g | 692 | 23.2% | 5.8g | Silver | Complete |
| 18 | 3 Wicked Wings 1 serve (124 g) | 22.6g | 389 | 23.2% | 5.8g | Silver | Complete |
| 19 | 6 Wicked Wings 1 serve (248 g) | 45.1g | 779 | 23.2% | 5.8g | Silver | Complete |
| 20 | Zinger Crunch Bowl 1 serve (278 g) | 23.2g | 415 | 22.4% | 5.6g | Silver | Complete |
| 21 | Original Crispy Bacon & Cheese Burger 1 serve (215 g) | 31.6g | 570 | 22.2% | 5.5g | Silver | Complete |
| 22 | Original Crispy Burger 1 serve (183 g) | 24.7g | 448 | 22.1% | 5.5g | Silver | Complete |
| 23 | Double Tender Burger 1 serve (207 g) | 28.8g | 522 | 22.1% | 5.5g | Silver | Complete |
| 24 | Original Tenders Crunch Bowl 1 serve (293 g) | 25.5g | 475 | 21.5% | 5.4g | Silver | Complete |
| 25 | Original BBQ Slider 1 serve (116 g) | 14.9g | 278 | 21.4% | 5.4g | Silver | Complete |
| 26 | Zinger Crunch Burger 1 serve (244 g) | 29.7g | 568 | 20.9% | 5.2g | Silver | Complete |
| 27 | 6 Nuggets 1 serve (125 g) | 16.2g | 311 | 20.8% | 5.2g | Silver | Complete |
| 28 | Original Supercharged Slider 1 serve (116 g) | 14.9g | 294 | 20.3% | 5.1g | Silver | Complete |
| 29 | 10 Nuggets 1 serve (218 g) | 27g | 539 | 20% | 5g | Silver | Complete |
| 30 | Original Crunch Twister 1 serve (275 g) | 29g | 589 | 19.7% | 4.9g | Silver | Complete |
| 31 | Snack Popcorn Chicken 1 serve (70 g) | 11.8g | 241 | 19.6% | 4.9g | Silver | Complete |
| 32 | Regular Popcorn Chicken 1 serve (114 g) | 19.3g | 393 | 19.6% | 4.9g | Silver | Complete |
| 33 | Maxi Popcorn Chicken 1 serve (209 g) | 35.3g | 720 | 19.6% | 4.9g | Silver | Complete |
| 34 | Original Pepper Mayo Slider 1 serve (115 g) | 14.9g | 305 | 19.5% | 4.9g | Silver | Complete |
| 35 | Zinger Crunch Twister 1 serve (270 g) | 27.4g | 582 | 18.8% | 4.7g | Silver | Complete |
KFC UK menu
24 items from KFC's UK nutrition information, ranked by Protein Density. UK recipes and portions differ from KFC Australia, so the items are not interchangeable.
| # | Item | Protein | Calories | Density % of calories from protein | g / 100 cal | Tier | Quality |
|---|---|---|---|---|---|---|---|
| 1 | Tender (1 piece) 1 piece, average | 13.1g | 125 | 41.9% | 10.5g | Platinum | Complete |
| 2 | Original Recipe Chicken (1 piece) 1 piece, average | 22g | 241 | 36.5% | 9.1g | Gold | Complete |
| 3 | Kids Burger 1 burger | 18g | 258 | 27.9% | 7g | Gold | Complete |
| 4 | Mini Burger 1 burger | 18g | 277 | 26% | 6.5g | Gold | Complete |
| 5 | Fillet Burger 1 burger | 28.8g | 463 | 24.9% | 6.2g | Silver | Complete |
| 6 | BBQ Mini Wrap 1 mini wrap | 17.6g | 294 | 23.9% | 6g | Silver | Complete |
| 7 | Smokey BBQ Twister 1 twister | 28.7g | 482 | 23.8% | 6g | Silver | Complete |
| 8 | Regular Popcorn Chicken 1 regular serving | 18g | 307 | 23.5% | 5.9g | Silver | Complete |
| 9 | Small Popcorn Chicken 1 small serving | 8.3g | 142 | 23.4% | 5.8g | Silver | Complete |
| 10 | Large Popcorn Chicken 1 large serving | 28g | 478 | 23.4% | 5.9g | Silver | Complete |
| 11 | Sweet Chilli Twister 1 twister | 28.7g | 492 | 23.3% | 5.8g | Silver | Complete |
| 12 | Zinger Stacker Burger 1 burger | 45.1g | 813 | 22.2% | 5.5g | Silver | Complete |
| 13 | Kentucky Mayo Twister 1 twister | 28.4g | 520 | 21.8% | 5.5g | Silver | Complete |
| 14 | Flamin' Mini Wrap 1 mini wrap | 17.6g | 325 | 21.7% | 5.4g | Silver | Complete |
| 15 | Hot Wing (1 piece) 1 piece, average | 4.9g | 91 | 21.5% | 5.4g | Silver | Complete |
| 16 | Fillet Tower Burger 1 burger | 32.1g | 604 | 21.3% | 5.3g | Silver | Complete |
| 17 | Supercharger Twister 1 twister | 29.1g | 548 | 21.2% | 5.3g | Silver | Complete |
| 18 | BBQ Fillet Tower Burger 1 burger | 32.1g | 612 | 21% | 5.2g | Silver | Complete |
| 19 | Original Ranch Rice Bowl 1 bowl | 28.8g | 558 | 20.6% | 5.2g | Silver | Complete |
| 20 | Zinger Burger 1 burger | 23g | 468 | 19.7% | 4.9g | Silver | Complete |
| 21 | Original Recipe Chicken Fillet Roll 1 roll | 28.6g | 662 | 17.3% | 4.3g | Silver | Complete |
| 22 | Zinger Ranch Rice Bowl 1 bowl | 23g | 543 | 16.9% | 4.2g | Silver | Complete |
| 23 | Zinger Supercharger Tower Burger 1 burger | 26.2g | 652 | 16.1% | 4g | Silver | Complete |
| 24 | Zinger Fillet Roll 1 roll | 23g | 751 | 12.3% | 3.1g | Avoid | Complete |
Protein up, sodium up
Each dot is one KFC menu item. Up-and-right is where "high protein" starts costing you something else.
RING + DARK LABEL = TOP 3 SODIUM · THIN RING + LIGHT LABEL = TOP 3 PROTEIN
RING + DARK LABEL = TOP 3 SODIUM · THIN RING + LIGHT LABEL = TOP 3 PROTEIN
1 = 6 P…
| Item | Protein | Sodium | Density |
|---|---|---|---|
| 5 Original Tenders Dip'd | 57.8 g | 3438 mg | 28.4% |
| 3 Original Tenders Dip'd | 35 g | 2241 mg | 25.6% |
| 6 Pieces Wicked Boneless | 56.4 g | 2206 mg | 32.9% |
| Zinger Stacker Burger | 51.2 g | 1996 mg | 27.8% |
| Original Crispy BBQ Bacon Stacker Burger | 55 g | 1964 mg | 26.1% |
| Maxi Popcorn Chicken | 35.3 g | 1722 mg | 19.6% |
| Zinger Protein Bowl Combo (Regular) | 48.7 g | 1692 mg | 23.3% |
| Original Crunch Twister | 29 g | 1604 mg | 19.7% |
| Zinger Protein Bowl | 44 g | 1531 mg | 31.9% |
| Chris' Big Bro Combo (Regular) | 48 g | 1492 mg | 33.4% |
| Double Tender Burger | 28.8 g | 1490 mg | 22.1% |
| Zinger Protein Pack (Regular) | 40.1 g | 1484 mg | 23.2% |
| Original Tenders Crunch Bowl | 25.5 g | 1470 mg | 21.5% |
| 6 Wicked Wings | 45.1 g | 1395 mg | 23.2% |
| Zinger Bacon & Cheese Burger | 33.1 g | 1384 mg | 24.1% |
| 10 Nuggets | 27 g | 1333 mg | 20% |
| Zinger Crunch Burger | 29.7 g | 1231 mg | 20.9% |
| 3 Pieces of Chicken | 61.2 g | 1220 mg | 34.7% |
| Original Crispy Bacon & Cheese Burger | 31.6 g | 1178 mg | 22.2% |
| Zinger Crunch Twister | 27.4 g | 1159 mg | 18.8% |
| 3 Pieces Wicked Boneless | 28.2 g | 1103 mg | 32.9% |
| Zinger Crunch Bowl | 23.2 g | 988 mg | 22.4% |
| Zinger Burger | 26.2 g | 944 mg | 23.4% |
| Regular Popcorn Chicken | 19.3 g | 939 mg | 19.6% |
| Original BBQ Slider | 14.9 g | 807 mg | 21.4% |
| Original Supercharged Slider | 14.9 g | 801 mg | 20.3% |
| Original Pepper Mayo Slider | 14.9 g | 782 mg | 19.5% |
| Original Crispy Burger | 24.7 g | 776 mg | 22.1% |
| 6 Nuggets | 16.2 g | 765 mg | 20.8% |
| 3 Wicked Wings | 22.6 g | 698 mg | 23.2% |
| Zinger Fillet Piece | 20.4 g | 679 mg | 36.4% |
| Snack Popcorn Chicken | 11.8 g | 577 mg | 19.6% |
| Original Crispy Fillet Piece | 18.9 g | 510 mg | 33.7% |
| 1 Piece of Chicken | 20.4 g | 407 mg | 34.7% |
| 3 Nuggets | 8 g | 296 mg | 25.6% |
Is Zinger Fillet Piece enough?
Even the best KFC Australia pick only helps if it fits your daily target. Calculate how much protein you need, then decide whether to order here or grab a denser option.
KFC and protein: common questions
What is the highest protein food at KFC?
By raw grams, the 3 Pieces of Chicken has the most protein of any KFC food we track — 61.2g in 705 calories. By Protein Density (protein as a share of calories, our benchmark for whether "high protein" actually holds up), the Zinger Fillet Piece ranks highest instead, at 36.4% (20.4g protein in 224 calories).
How much protein is in the KFC 3 Pieces of Chicken?
The KFC 3 Pieces of Chicken has 61.2g of protein and 705 calories — a 34.7% Protein Density.
How much protein is in KFC food?
Across the 35 KFC items we track, protein ranges from 8g to 61.2g per item, depending on what you order.
Is KFC a good source of protein?
13 of 35 KFC items we track reach Gold tier or better. None fall to Avoid tier. Order by Protein Density, not the menu description.
Other chains
Same Protein Density scoring, different drive-thru.
Highest protein at McDonald's →
Highest protein at Starbucks →
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Highest protein at Chipotle →
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