Nutrition comparison · official data
KFC vs Taco Bell 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 Taco Bell's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories76 g28 g2 × Kentucky Grilled Chicken® BreastBreakfast Quesadilla - Steak
- Calories in that order420500
- Signature item: calories590530KFC® Famous BowlCrunchwrap Supreme®
- Signature item: sodium (daily value 2,300 mg)2,160 mg1,210 mg
- Menu items, sizes and ingredients224554
- Most protein for 500 calories or less: 76 g (420 calories) at KFC for 2 × Kentucky Grilled Chicken® Breast, against 28 g (500 calories) at Taco Bell for the Breakfast Quesadilla - Steak.
- Sodium in one signature item each: 2,160 mg (94% of the daily value) at KFC for the KFC® Famous Bowl, and 1,210 mg (53%) at Taco Bell for the Crunchwrap Supreme®.
- Main dishes under 500 calories: 18 of 24 at KFC, and 51 of 77 at Taco Bell.
- KFC lists 224 menu items, sizes and ingredients; Taco Bell lists 554.
The details
Head to Head
| KFC | Taco Bell | |
|---|---|---|
| Most protein under 500 calories | 76 g, 420 cal2 × Kentucky Grilled Chicken® Breast | 28 g, 500 calBreakfast Quesadilla - Steak |
| Signature item | 590 cal, 31 g proteinKFC® Famous Bowl | 530 cal, 15 g proteinCrunchwrap Supreme® |
| Sodium in that item | 2,160 mg (94% of daily value) | 1,210 mg (53% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 224 | 554 |
| 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 Taco Bell
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 |
Taco Bell's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Breakfast Quesadilla - Steak | 500 | 28 g | 1,290 mg |
| Quesadilla - Chicken | 490 | 26 g | 1,240 mg |
| Quesadilla - Steak | 500 | 26 g | 1,260 mg |
| Breakfast Quesadilla - Bacon | 500 | 25 g | 1,240 mg |
| Breakfast Quesadilla - Sausage | 500 | 23 g | 1,110 mg |
| 3-Cheese Chicken Flatbread Melt | 320 | 20 g | 750 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 |
Taco Bell
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Crunchwrap Supreme with Cinnamon Twists | 700 | 17 g | 1,360 mg |
| 3 Crunchy Tacos | 510 | 21 g | 930 mg |
| Chicken Chalupa with potatoes | 570 | 18 g | 1,100 mg |
| Mexican Pizza and a 20 oz Baja Blast | 810 | 19 g | 1,080 mg |
| Lighter: 2 chicken soft tacos and black beans | 370 | 27 g | 1,160 mg |
| Beef Burrito Supreme and Nacho Fries | 740 | 20 g | 1,950 mg |
KFC vs Taco Bell FAQ
Is KFC or Taco Bell 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 28 g at Taco Bell. Comparing one signature item each: 590 calories and 2,160 mg of sodium at KFC for the KFC® Famous Bowl, against 530 calories and 1,210 mg at Taco Bell for the Crunchwrap Supreme®. Build your usual order in both calculators to compare exactly.
Which has more protein, KFC or Taco Bell?
Under 500 calories, KFC comes out ahead: 76 g (420 calories) at KFC for 2 × Kentucky Grilled Chicken® Breast, and 28 g (500 calories) at Taco Bell for the Breakfast Quesadilla - Steak.
Which has less sodium, KFC or Taco Bell?
It depends on the order. Comparing one signature item each: 2,160 mg at KFC for the KFC® Famous Bowl, and 1,210 mg at Taco Bell for the Crunchwrap Supreme®. 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 Taco Bell calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.