Nutrition comparison · official data
KFC vs Chick-fil-A Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from KFC's and Chick-fil-A's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories76 g40 g2 × Kentucky Grilled Chicken® Breast12 ct Chick-fil-A® Nuggets
- Calories in that order420380
- Signature item: calories590420KFC® Famous BowlChick-fil-A® Chicken Sandwich
- Signature item: sodium (daily value 2,300 mg)2,160 mg1,470 mg
- Menu items, sizes and ingredients224360
- Most protein for 500 calories or less: 76 g (420 calories) at KFC for 2 × Kentucky Grilled Chicken® Breast, against 40 g (380 calories) at Chick-fil-A for 12 ct Chick-fil-A® Nuggets.
- Sodium in one signature item each: 2,160 mg (94% of the daily value) at KFC for the KFC® Famous Bowl, and 1,470 mg (64%) at Chick-fil-A for the Chick-fil-A® Chicken Sandwich.
- Main dishes under 500 calories: 18 of 24 at KFC, and 49 of 78 at Chick-fil-A.
- KFC lists 224 menu items, sizes and ingredients; Chick-fil-A lists 360.
The details
Head to Head
| KFC | Chick-fil-A | |
|---|---|---|
| Most protein under 500 calories | 76 g, 420 cal2 × Kentucky Grilled Chicken® Breast | 40 g, 380 cal12 ct Chick-fil-A® Nuggets |
| Signature item | 590 cal, 31 g proteinKFC® Famous Bowl | 420 cal, 29 g proteinChick-fil-A® Chicken Sandwich |
| Sodium in that item | 2,160 mg (94% of daily value) | 1,470 mg (64% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 224 | 360 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at KFC and Chick-fil-A
KFC's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| 2 × Kentucky Grilled Chicken® Breast | 420 | 76 g | 1,420 mg |
| 3 × Kentucky Grilled Chicken® Thigh | 450 | 51 g | 1,260 mg |
| Original Recipe® Chicken Breast | 390 | 39 g | 1,190 mg |
| Kentucky Grilled Chicken® Breast | 210 | 38 g | 710 mg |
| 3 × Original Recipe® Chicken Drumstick | 390 | 36 g | 1,290 mg |
| 2 × Kentucky Grilled Chicken® Thigh | 300 | 34 g | 840 mg |
Chick-fil-A's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| 12 ct Chick-fil-A® Nuggets · 170g | 380 | 40 g | 1,820 mg |
| 4 ct Chick-fil-A Chick-n-Strips® · 181g | 410 | 39 g | 1,150 mg |
| 12 ct Grilled Nuggets · 142g | 200 | 38 g | 660 mg |
| Grilled Chicken Club w/ American · 230g | 490 | 34 g | 1,145 mg |
| Hash Brown Scramble Burrito w/ Grilled Filet - no hash brown · 258g | 500 | 34 g | 1,380 mg |
| Chick-fil-A® Deluxe Sandwich w/ American · 247g | 490 | 32 g | 1,710 mg |
Try them
Example Orders
KFC
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 2-piece Original Recipe meal | 720 | 38 g | 2,380 mg |
| Lighter grilled chicken plate | 305 | 41 g | 1,010 mg |
| Famous Bowl | 590 | 31 g | 2,160 mg |
| 3 tenders with fries | 920 | 38 g | 2,470 mg |
| Extra Crispy breast meal | 840 | 41 g | 1,920 mg |
| 8 nuggets with fries | 600 | 29 g | 2,220 mg |
Chick-fil-A
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 8-count nuggets meal | 980 | 32 g | 1,665 mg |
| Chicken sandwich and fries | 840 | 34 g | 1,710 mg |
| Lighter grilled nuggets | 295 | 39 g | 1,230 mg |
| Spicy Deluxe and mac & cheese | 990 | 54 g | 3,080 mg |
| Market Salad with grilled filet | 630 | 28 g | 1,370 mg |
| Chicken biscuit breakfast | 730 | 22 g | 1,950 mg |
KFC vs Chick-fil-A FAQ
Is KFC or Chick-fil-A healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 76 g at KFC and 40 g at Chick-fil-A. Comparing one signature item each: 590 calories and 2,160 mg of sodium at KFC for the KFC® Famous Bowl, against 420 calories and 1,470 mg at Chick-fil-A for the Chick-fil-A® Chicken Sandwich. Build your usual order in both calculators to compare exactly.
Which has more protein, KFC or Chick-fil-A?
Under 500 calories, KFC comes out ahead: 76 g (420 calories) at KFC for 2 × Kentucky Grilled Chicken® Breast, and 40 g (380 calories) at Chick-fil-A for 12 ct Chick-fil-A® Nuggets.
Which has less sodium, KFC or Chick-fil-A?
It depends on the order. Comparing one signature item each: 2,160 mg at KFC for the KFC® Famous Bowl, and 1,470 mg at Chick-fil-A for the Chick-fil-A® Chicken Sandwich. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our KFC calculator and Chick-fil-A calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.