Highest-Protein Meals at KFC: Full Ranking (2026)

The highest-protein item at KFC is BBQ Baked Beans, Family, with 46 g of protein and 790 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at KFC (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	BBQ Baked Beans, Family	46	790	130	5	5.8
2	Original Recipe Chicken Breast	39	390	11	21	10.0
3	Kentucky Grilled Chicken Breast	38	210	0	7	18.1
4	Extra Crispy Chicken Breast	35	530	18	35	6.6
5	Double Crunch Sandwich w/ Bacon & Cheese	30	590	46	31	5.1
6	Spicy Crispy Chicken Breast	30	350	11	20	8.6
7	Chicken Pot Pie	29	790	66	46	3.7
8	Crispy Twister	28	650	53	34	4.3
9	Popcorn Nuggets, Large	27	620	39	39	4.4
10	Zinger Sandwich	27	480	39	24	5.6
11	KFC Famous Bowl	25	710	81	34	3.5
12	Double Crunch Sandwich	25	520	46	26	4.8
13	Honey BBQ Sandwich	25	380	59	4.5	6.6
14	Extra Crispy Tenders Go Cup	24	540	50	27	4.4
15	KFC Gizzards	20	300	18	16	6.7
16	Original Recipe Chicken Thigh	19	280	8	19	6.8
17	Macaroni & Cheese, Family	18	560	74	22	3.2
18	Popcorn Nuggets Go Cup	18	570	53	32	3.2
19	Chicken Littles Go Cup	18	570	60	28	3.2
20	Extra Crispy Chicken Thigh	17	150	0	9	11.3
21	KFC Livers	17	230	12	13	7.4
22	Kentucky Grilled Chicken Thigh	17	150	17	9	11.3
23	Potato Wedges, Family	16	1210	145	63	1.3
24	Fiery Buffalo Hot Wings Go Cup	16	480	49	25	3.3
25	HBBQ Hot Wings Go Cup	16	540	61	25	3.0
26	Hot Wings Go Cup	16	480	43	25	3.3
27	BBQ Baked Beans, Individual	14	240	43	1.5	5.8
28	Chicken Littles	14	300	26	15	4.7
29	Popcorn Nuggets, Kids	13	290	19	19	4.5
30	Spicy Crispy Chicken Thigh	13	270	10	20	4.8

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of KFC, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at KFC?

BBQ Baked Beans, Family leads with 46 g of protein (790 calories) on the US menu.

What is the most protein-efficient item at KFC?

Kentucky Grilled Chicken Breast gives about 18.1 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at KFC?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at KFC, BBQ Baked Beans, Family tops the list at 46 g. Log your meal in Nutrola to track protein and calories together.