Nutrition comparison · official data
Popeyes vs KFC 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 Popeyes' and KFC's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories47 g76 gTenders - Blackened, 5 pc2 × Kentucky Grilled Chicken® Breast
- Calories in that order280420
- Signature item: calories700590Classic Chicken SandwichKFC® Famous Bowl
- Signature item: sodium (daily value 2,300 mg)1,440 mg2,160 mg
- Menu items, sizes and ingredients69224
- Most protein for 500 calories or less: 76 g (420 calories) at KFC for 2 × Kentucky Grilled Chicken® Breast, against 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc.
- Sodium in one signature item each: 1,440 mg (63% of the daily value) at Popeyes for the Classic Chicken Sandwich, and 2,160 mg (94%) at KFC for the KFC® Famous Bowl.
- Main dishes under 500 calories: 10 of 19 at Popeyes, and 18 of 24 at KFC.
- Popeyes lists 69 menu items, sizes and ingredients; KFC lists 224.
The details
Head to Head
| Popeyes | KFC | |
|---|---|---|
| Most protein under 500 calories | 47 g, 280 calTenders - Blackened, 5 pc | 76 g, 420 cal2 × Kentucky Grilled Chicken® Breast |
| Signature item | 700 cal, 28 g proteinClassic Chicken Sandwich | 590 cal, 31 g proteinKFC® Famous Bowl |
| Sodium in that item | 1,440 mg (63% of daily value) | 2,160 mg (94% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 69 | 224 |
| 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 Popeyes and KFC
Popeyes' Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Tenders - Blackened, 5 pc · 5 pieces | 280 | 47 g | 1,430 mg |
| Tenders - Classic or Spicy, 3 pc · 3 pieces | 390 | 35 g | 1,700 mg |
| 2 × Leg | 400 | 30 g | 1,080 mg |
| Tenders - Blackened, 3 pc · 3 pieces | 170 | 28 g | 860 mg |
| 2 × Wing | 440 | 28 g | 1,260 mg |
| Thigh · 1 each | 490 | 25 g | 1,120 mg |
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 |
Try them
Example Orders
Popeyes
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 2-piece leg and thigh with fries | 1,190 | 46 g | 2,800 mg |
| 3 tenders with mashed potatoes | 630 | 38 g | 2,650 mg |
| Lighter blackened tenders | 610 | 54 g | 2,300 mg |
| Chicken sandwich and fries | 970 | 31 g | 2,060 mg |
| 6 Honey BBQ wings with mac & cheese | 1,130 | 47 g | 4,020 mg |
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 |
Popeyes vs KFC FAQ
Is Popeyes or KFC 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 47 g at Popeyes and 76 g at KFC. Comparing one signature item each: 700 calories and 1,440 mg of sodium at Popeyes for the Classic Chicken Sandwich, against 590 calories and 2,160 mg at KFC for the KFC® Famous Bowl. Build your usual order in both calculators to compare exactly.
Which has more protein, Popeyes or KFC?
Under 500 calories, KFC comes out ahead: 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc, and 76 g (420 calories) at KFC for 2 × Kentucky Grilled Chicken® Breast.
Which has less sodium, Popeyes or KFC?
It depends on the order. Comparing one signature item each: 1,440 mg at Popeyes for the Classic Chicken Sandwich, and 2,160 mg at KFC for the KFC® Famous Bowl. 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 Popeyes calculator and KFC calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.