KFC vs Red RoosterCalories & kilojoules compared
The classic Aussie face-off. Here's how KFC and Red Rooster stack up on calories and kilojoules — averages, the lightest picks, the worst offenders and the highest-protein items. On average per listed item, KFC comes out lighter, but what you order matters far more than the logo.
| KFC | Red Rooster | |
|---|---|---|
| Items listed | 27 | 32 |
| Avg kJ / item* | 1,373 | 1,858 |
| Lightest meal pick | Potato & Gravy (Regular) (71 Cal) | Mash & Gravy (74 Cal) |
| Heaviest single item | Zinger Stacker Burger (780 Cal) | Bacon & Cheese Rippa Roll (984 Cal) |
| Most protein | Zinger Stacker Burger (55g) | Classic Rippa Roll (43.4g) |
*Rough average across each chain's listed items — affected by menu mix, not a strict healthiness score. 🗓️ Data last updated 29 June 2026.
Signature items, side by side
Frequently asked
Is KFC or Red Rooster healthier?
Neither is "healthier" outright — it depends what you order. By average energy per listed item KFC comes out lower, but both have light and very heavy options. Grilled chicken, salads and single burgers are the calorie-savvy picks at either.
What's the lowest-calorie option at KFC and Red Rooster?
At KFC, Potato & Gravy (Regular) (~71 Cal); at Red Rooster, Mash & Gravy (~74 Cal). See each chain's page for the full list.
Which has more protein, KFC or Red Rooster?
KFC's highest-protein single item is Zinger Stacker Burger (55g); Red Rooster's is Classic Rippa Roll (43.4g).