KFC vs. Popeyes, by the numbers

KFC publishes nutrition for 75 items and Popeyes for 65. The typical KFC item is lighter (median 170 calories vs 310), Popeyes has the single highest-protein item, and KFC has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.
Menus:
KFC menuLow-calorie KFCPopeyes menuLow-calorie Popeyes
Items with published nutrition
KFC: 75
Popeyes: 65
Median calories per item
KFC: 170
Popeyes: 310
Real meals under 500 calories (15 g+ protein)
KFC: 11
Popeyes: 12
Lightest real meal (15 g+ protein)
KFC: Kentucky Grilled Chicken® Thigh (Kentucky Grilled) (150 calories, 17 g protein)
Popeyes: Tenders (3 pc, Blackened) (170 calories, 28 g protein)
Most protein
KFC: BBQ Baked Beans (Family) (830 calories, 47 g protein)
Popeyes: Tenders (5 pc, Classic) (650 calories, 58 g protein)
Most protein per 100 calories
KFC: Kentucky Grilled Chicken® Breast (Kentucky Grilled) (18.1 g)
Popeyes: Tenders (5 pc, Blackened) (16.8 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
KFC: 6
Popeyes: 4
Median sodium per item
KFC: 380 mg
Popeyes: 780 mg

Lightest chicken sandwich

KFC ›
Spicy Crispy Chicken Thigh (Spicy Crispy)
per 1 piece · 13g protein · 10g carbs · 20g fat
270 kcal
Popeyes ›
Chicken Biscuit
per 1 biscuit · 17g protein · 47g carbs · 26g fat
490 kcal

Lightest fries

KFC ›
Secret Recipe Fries (Individual)
per individual · 5g protein · 41g carbs · 15g fat
320 kcal
Popeyes ›
Cajun Fries (Regular)
per regular · 3g protein · 31g carbs · 15g fat
270 kcal

Lightest nuggets or tenders

KFC ›
Kentucky Fried Chicken Nuggets Kids Meal
per 1 meal · 17g protein · 7g carbs · 8g fat
170 kcal
Popeyes ›
Tenders (3 pc, Blackened)
per 3 pc · 28g protein · 2g carbs · 6g fat
170 kcal

Lightest sub or sandwich

KFC ›
Spicy Chicken Sandwich
per sandwich · 34g protein · 49g carbs · 33g fat
620 kcal
Popeyes ›
Chicken Sandwich (Classic)
per sandwich · 28g protein · 50g carbs · 42g fat
700 kcal

Lightest breakfast

KFC ›
Biscuit
per 1 biscuit · 4g protein · 22g carbs · 8g fat
180 kcal
Popeyes ›
Biscuit
per 1 biscuit · 3g protein · 24g carbs · 14g fat
230 kcal

Lightest wings

KFC ›
Extra Crispy™ Chicken Whole Wing (Extra Crispy)
per 1 piece · 10g protein · 5g carbs · 13g fat
170 kcal
Popeyes ›
Signature Chicken Wing (Classic)
per 1 piece · 14g protein · 11g carbs · 15g fat
220 kcal

Lightest dessert

KFC ›
Chocolate Chunk Cookie
per 1 cookie · 2g protein · 26g carbs · 9g fat
190 kcal
Popeyes ›
Cinnamon Apple Pie
per 1 pie · 3g protein · 35g carbs · 14g fat
280 kcal

Questions people ask

Which is healthier, KFC or Popeyes?

By the numbers, KFC has the lighter typical item and KFC the better protein per calorie, so it wins both. Real meals under 500 calories (150+ calories, 15 g+ protein): 11 at KFC and 12 at Popeyes.

Which has more protein, KFC or Popeyes?

Popeyes: Tenders (5 pc, Classic) has 58 g. For protein without the calories, KFC's Kentucky Grilled Chicken® Breast (Kentucky Grilled) leads at 18.1 g per 100 calories.

Which is better for keto, KFC or Popeyes?

KFC has more meals under 10 g net carbs with 15 g of protein (6 vs 4). Each chain's keto page lists them.

Where do these numbers come from?

KFC's and Popeyes' own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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