Chicken shop calories: KFC, Red Rooster, Oporto, Nando's and Chicken Treat

A quarter chicken, roasted or grilled, is 1,180 to 1,440 kJ (282 to 344 calories) at Red Rooster, Oporto and Nando's, with 34.9 to 52 g of protein. One piece of fried chicken at KFC or Red Rooster is a bit less energy (235 and 251 calories) but has only 18.1 to 20.4 g. Regular chips add 1,180 to 1,520 kJ. Every figure below is from the chain's own Australian nutrition information.

Quarter chicken

The best protein per kJ on any chicken shop menu. All three are the chicken only, no sides.

One piece of fried chicken

A bone-in piece at KFC and Red Rooster is within 16 calories. Chicken Treat's Crunchified piece is bigger: 340 calories with 32.2g protein. KFC's boneless fillets come in at 224 calories each.

Tenders and strips, per piece

Chains sell these in different pack sizes, so here's each pack divided by the number of pieces. Grilled tenders at Nando's and Oporto are the leanest at 55 to 60 calories each. The crumbed ones run 79 to 135.

Wings and nuggets

KFC's Wicked Wings work out at about 130 calories (540 kJ) a wing, and a lot of that is fat: 90.9g in a 10 pack. For 10 nuggets, Red Rooster is lowest at 409 calories and KFC highest at 539.

Chips

Each chain's own regular and large serve. They aren't the same weight from chain to chain, so the lowest regular isn't always the lowest large: KFC has the lightest regular here and Oporto the lightest large.

Putting a meal together

A quarter chicken with regular chips at Red Rooster is 2,400 kJ (574 calories) with 40.1g protein. Two pieces of KFC chicken with regular chips is 3,150 kJ (753 calories) with 45.2g protein. Sauces, gravy and drinks are extra and listed on each chain's page.

Full menus: KFC, Red Rooster, Oporto, Nando's, Chicken Treat, NeNe Chicken and El Jannah. Working out how much protein you need? Try the protein calculator.

Questions

Is KFC or Red Rooster lower in calories?

It depends on the order. One piece of KFC's bone-in chicken is 235 calories (980 kJ) and a Red Rooster fried piece is 251 calories (1,050 kJ), so they're close. Red Rooster's quarter roast chicken (282 calories, 34.9g protein) has no KFC equivalent, and it beats any fried piece on protein per kJ.

How many calories are in a piece of KFC chicken?

KFC Australia lists one piece of its bone-in chicken at 235 calories (980 kJ) with 20.4g protein. A Zinger fillet piece is 224 calories with 20.4g protein, 9.1g carbs and 12g fat.

How many calories in a KFC Wicked Wing?

KFC lists 10 Wicked Wings at 1,298 calories (5,430 kJ), which is about 130 calories a wing. 3 wings are 389 calories and 6 are 779.

Which chicken shop chips are lowest in calories?

Of the regular chips here, KFC's are lowest at 283 calories (1,180 kJ) and Oporto's are highest at 363 calories. Serve sizes differ between chains, so a "regular" isn't the same amount of chips everywhere.

What's the best high-protein order at a chicken shop?

A quarter chicken that's roasted or grilled. Red Rooster, Oporto and Nando's quarters have 34.9 to 52 g of protein for 282 to 344 calories. Grilled tenders are the other lean option. A fried bone-in piece at KFC or Red Rooster has roughly half the protein for a bit less energy.

Sources

Nutrition information published by KFC Australia, Red Rooster, Oporto, Nando's Australia, Chicken Treat and NeNe Chicken, as held in KiloMate's fast-food data (as of October 2026). Each item page links its source. kJ is calories × 4.184, rounded to the nearest 10. "Protein per 100 cal" is our own division of the published figures. Recipes and serve sizes change, so check in store if a number matters to you.

General information only, not medical or dietary advice.