High-protein Red Rooster

The Red Rooster Australia meals with the most protein, and the ones that give you the most protein for the fewest calories.

Most protein

1. Whole Roast Chicken139.7g protein1,126 cal≈ 4,710 kJ
2. Half Roast Chicken69.8g protein562 cal≈ 2,350 kJ
3. Cheesy Bacon Burger (BBQ Bacon Burger) – Fried Fillet40.5g protein913 cal≈ 3,820 kJ
4. Chicken BLT Burger – Fried Fillet40g protein813 cal≈ 3,400 kJ
5. Triple Flayva Wrap36.9g protein762 cal≈ 3,190 kJ
6. Cheesy Bacon Burger (BBQ Bacon Burger) – Roast Chicken36.3g protein676 cal≈ 2,830 kJ
7. Chicken BLT Burger – Roast Chicken35.9g protein576 cal≈ 2,410 kJ
8. Quarter Roast Chicken34.9g protein282 cal≈ 1,180 kJ
9. Reds Burger – Fried Fillet32.4g protein822 cal≈ 3,440 kJ
10. Spicy Burger – Fried Fillet29.8g protein727 cal≈ 3,040 kJ
11. Flayva Wrap29.1g protein686 cal≈ 2,870 kJ
12. Rooster Roll28.6g protein609 cal≈ 2,550 kJ
13. Reds Burger – Roast Chicken28.3g protein586 cal≈ 2,450 kJ
14. Spicy Burger – Roast Chicken25.6g protein488 cal≈ 2,040 kJ
15. Buttermilk Wings (3 pieces)24g protein325 cal≈ 1,360 kJ

Most protein per calorie

Meals with at least 15g of protein, ranked by calories per gram of protein (lower is leaner).

1. Half Roast Chicken69.8g protein · 8 cal per gram562 cal≈ 2,350 kJ
2. Whole Roast Chicken139.7g protein · 8 cal per gram1,126 cal≈ 4,710 kJ
3. Quarter Roast Chicken34.9g protein · 8 cal per gram282 cal≈ 1,180 kJ
4. Buttermilk Wings (3 pieces)24g protein · 14 cal per gram325 cal≈ 1,360 kJ
5. Fried Chicken (1 piece)18.1g protein · 14 cal per gram251 cal≈ 1,050 kJ
6. Chicken BLT Burger – Roast Chicken35.9g protein · 16 cal per gram576 cal≈ 2,410 kJ
7. 10 Chicken Nuggets22.9g protein · 18 cal per gram409 cal≈ 1,710 kJ
8. Hot Honey Fried Chicken (1 piece)18.2g protein · 18 cal per gram330 cal≈ 1,380 kJ
9. Cheesy Bacon Burger (BBQ Bacon Burger) – Roast Chicken36.3g protein · 19 cal per gram676 cal≈ 2,830 kJ
10. Spicy Burger – Roast Chicken25.6g protein · 19 cal per gram488 cal≈ 2,040 kJ

Figures as published by Red Rooster, October 2026. See every Red Rooster item.