High-protein KFC: Start with the chicken

A breast can beat a sandwich.

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KFC orders ranked by protein per calorie

  • Kentucky Grilled Chicken Breast18.1 g protein per 100 cal710 mg sodium
  • Kentucky Grilled Chicken Thigh11.3 g protein per 100 cal420 mg sodium
  • Original Recipe Chicken Breast10.0 g protein per 100 cal1,190 mg sodium
  • Spicy Crispy Chicken Breast8.6 g protein per 100 cal1,100 mg sodium
  • Original Recipe Chicken Thigh6.8 g protein per 100 cal910 mg sodium
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  • Extra Crispy Chicken Thigh6.7 g protein per 100 cal700 mg sodium
  • Extra Crispy Chicken Breast6.6 g protein per 100 cal1,150 mg sodium
  • BBQ Baked BeansFamily5.7 g protein per 100 cal2,810 mg sodium
  • Spicy Chicken Sandwich5.5 g protein per 100 cal2,140 mg sodium
  • KFC Famous Bowl5.3 g protein per 100 cal2,160 mg sodium
  • Classic Chicken Sandwich5.2 g protein per 100 cal1,260 mg sodium
  • Chicken Pot Pie3.6 g protein per 100 cal1,750 mg sodium
  • Macaroni & CheeseFamily3.3 g protein per 100 cal2,220 mg sodium

Sodium over 1,500 mg in red. Source: KFC nutrition page, US menu, November 4, 2026. Not affiliated with KFC.

Questions

What are some KFC high-protein options?

Grilled breast has 38 g protein; Original Recipe breast has 39 g. Check grilled availability locally.

Does KFC grilled chicken have more protein than fried?

The Original Recipe breast has slightly more protein. Grilled breast beats Extra Crispy and Spicy breasts and wins on protein per calorie.

Is the KFC Famous Bowl high in protein?

It has 31 g protein with 2,160 mg sodium. A grilled breast has more protein and less sodium.

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Lean anchor

Kentucky Grilled Chicken Breast

710 mg sodium

Nearly the fried breast's protein, fewer calories.

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