Lowest-calorie Red Rooster meals

The 20 lightest meal items at Red Rooster Australia, from Red Rooster's published figures. Sauces and single ingredients aren't counted as meals.

1. Chicken Tender (1 piece)7.8g protein79 cal≈ 330 kJ
2. Fried Chicken (1 piece)18.1g protein251 cal≈ 1,050 kJ
3. Quarter Roast Chicken34.9g protein282 cal≈ 1,180 kJ
4. Buttermilk Wings (3 pieces)24g protein325 cal≈ 1,360 kJ
5. Hot Honey Fried Chicken (1 piece)18.2g protein330 cal≈ 1,380 kJ
6. Reds Hot Fried Chicken (1 piece)18.6g protein368 cal≈ 1,540 kJ
7. 10 Chicken Nuggets22.9g protein409 cal≈ 1,710 kJ
8. Kids Cheeseburger17.8g protein423 cal≈ 1,770 kJ
9. Chilli Aioli Rippa Roll22.9g protein476 cal≈ 1,990 kJ
10. Spicy Burger – Roast Chicken25.6g protein488 cal≈ 2,040 kJ
11. Half Roast Chicken69.8g protein562 cal≈ 2,350 kJ
12. Chicken BLT Burger – Roast Chicken35.9g protein576 cal≈ 2,410 kJ
13. Rippa Roll23g protein581 cal≈ 2,430 kJ
14. Reds Burger – Roast Chicken28.3g protein586 cal≈ 2,450 kJ
15. Rooster Roll28.6g protein609 cal≈ 2,550 kJ
16. Cheesy Bacon Burger (BBQ Bacon Burger) – Roast Chicken36.3g protein676 cal≈ 2,830 kJ
17. Flayva Wrap29.1g protein686 cal≈ 2,870 kJ
18. Spicy Burger – Fried Fillet29.8g protein727 cal≈ 3,040 kJ
19. Triple Flayva Wrap36.9g protein762 cal≈ 3,190 kJ
20. Chicken BLT Burger – Fried Fillet40g protein813 cal≈ 3,400 kJ

Lightest sides

• Gravy (Regular)0.1g protein50 cal≈ 210 kJ
• Peas (Regular)5.8g protein55 cal≈ 230 kJ
• Mash & Gravy (Regular)1g protein74 cal≈ 310 kJ
• Battered Corn Wheels (2 pieces)1.5g protein127 cal≈ 530 kJ
• Crunchy Slaw (Regular)2.1g protein141 cal≈ 590 kJ

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