Calorie chart · March 2026 sheet
KFC India Calories and Protein
44 items from KFC's own nutrition sheet, with the best orders for protein, the veg picks and a salt check on every item.
Quick answer
At KFC, the most protein for the calories is in the Smoky Grilled Chicken (1 piece): 21 g of protein in 171 kcal. For vegetarians it is the Paneer Zinger, with 24 g in 643 kcal.
The Paneer Zinger is also the heaviest burger, wrap or bowl on the menu, so make it the whole meal. A regular fries adds 224 kcal to any order.
Best Orders at KFC for Protein
Meals of up to 650 kcal, most protein per calorie first, each at its smallest size. Non-veg picks have at least 15 g of protein; veg picks at least 8 g.
Smoky Grilled Chicken, 1 pc
- Calories
- 171
- Protein
- 21 g
- Per 100 kcal
- 12.3 g
Sodium 235 mg, 12% of a day.
Grilled Leg Piece, 1 pc
- Calories
- 338
- Protein
- 34 g
- Per 100 kcal
- 10.1 g
More protein than a member's median lunch, for fewer calories. Sodium 1,125 mg, 56% of a day, which is a lot for one item.
Boneless Strips, 2 pc
- Calories
- 234
- Protein
- 18 g
- Per 100 kcal
- 7.7 g
Sodium 419 mg, 21% of a day.
Chizza
- Calories
- 473
- Protein
- 36 g
- Per 100 kcal
- 7.6 g
Sodium 1,215 mg, 61% of a day, which is a lot for one item.
Best veg orders
Paneer Zinger
- Calories
- 643
- Protein
- 24 g
- Per 100 kcal
- 3.7 g
Sodium 1,946 mg, 97% of a day, which is a lot for one item.
Chatpata Chana Burger
- Calories
- 366
- Protein
- 9 g
- Per 100 kcal
- 2.5 g
Sodium 691 mg, 35% of a day.
Sort the Whole KFC Menu
Choose veg, egg or non-veg, set a calorie limit and sort by what matters to you.
Diet
Sort by
Calories
A member's lunch means 23 g of protein in 467 kcal or less, the median lunch in our members' food logs.
39 items match
Smoky Grilled Chicken, 1 pc
Chicken · 90 g
171 kcal
21 g protein
12.3 g per 100 kcal
Smoky Grilled Chicken, 2 pc
Chicken · 180 g
342 kcal
42 g protein
12.3 g per 100 kcal
Beats a member's lunchGrilled Leg Piece, 1 pc
Chicken · 170 g
338 kcal
34 g protein
10.1 g per 100 kcal
Beats a member's lunch56% of a day's saltBoneless Strips, 2 pc
Chicken · 90 g
234 kcal
18 g protein
7.7 g per 100 kcal
Boneless Strips, 3 pc
Chicken · 135 g
351 kcal
27 g protein
7.7 g per 100 kcal
Beats a member's lunchChizza
Chicken · 225 g
473 kcal
36 g protein
7.6 g per 100 kcal
61% of a day's saltPeri Peri Strips, 3 pc
Chicken · 135 g
404 kcal
27 g protein
6.7 g per 100 kcal
Beats a member's lunchClassic Chicken Rice Bowl
Rice bowls · 360 g
547 kcal
36 g protein
6.6 g per 100 kcal
86% of a day's saltDouble Down
Burgers · 225 g
590 kcal
38 g protein
6.4 g per 100 kcal
Loaded Egg Burger
Burgers · 230 g
497 kcal
32 g protein
6.4 g per 100 kcal
61% of a day's saltSpicy Zinger Burger
Burgers · 215 g
439 kcal
28 g protein
6.4 g per 100 kcal
Beats a member's lunch54% of a day's saltPeri Peri Strips, 2 pc
Chicken · 90 g
269 kcal
17 g protein
6.3 g per 100 kcal
Easy Swaps at KFC
The same kind of order for fewer calories. Each swap shows what happens to the protein.
Hot & Crispy Chicken, 1 pc swap for Smoky Grilled Chicken, 1 pc
Saves 149 kcal. Protein goes up by 2 g (19 g to 21 g).
Classic Zinger Burger swap for Spicy Zinger Burger
Saves 173 kcal. Protein goes up by 1 g (27 g to 28 g).
Popcorn Chicken Rice Bowl swap for Smoky Chicken Rice Bowl
Saves 197 kcal. Protein stays about the same (24 g to 24 g).
Fries, medium swap for Fries, regular
Saves 75 kcal. Protein drops by 2 g (7 g to 5 g).
KFC India Calories Chart
Every item we kept from the March 2026 sheet, per item as served. On a phone you see calories and protein; on a wider screen, carbs, fat and sodium too. Sodium in red is half a day's limit or more.
KFC burgers: calories and protein
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Classic Zinger Burger225 g | 612 | 27 g | 63 g | 29 g | 752 mg |
| Spicy Zinger Burger215 g | 439 | 28 g | 47 g | 16 g | 1,075 mg |
| Zinger Pro Burger225 g | 529 | 29 g | 41 g | 29 g | 956 mg |
| Classic Chicken Krisper150 g | 405 | 17 g | 47 g | 17 g | 720 mg |
| Spicy Chicken Krisper145 g | 342 | 17 g | 49 g | 8 g | 751 mg |
| Chicken Longer120 g | 356 | 12 g | 37 g | 18 g | 894 mg |
| Egg Burger130 g | 281 | 13 g | 31 g | 12 g | 685 mg |
| Loaded Egg Burger230 g | 497 | 32 g | 46 g | 23 g | 1,212 mg |
| Veg Zinger Burger230 g | 619 | 14 g | 83 g | 25 g | 978 mg |
| Paneer Zinger215 g | 643 | 24 g | 56 g | 37 g | 1,946 mg |
| Classic Veg Krisper145 g | 496 | 9 g | 54 g | 28 g | 625 mg |
| Spicy Veg Krisper145 g | 436 | 9 g | 58 g | 19 g | 725 mg |
| Chatpata Chana Burger130 g | 366 | 9 g | 51 g | 14 g | 691 mg |
| Double Down225 g | 590 | 38 g | 34 g | 34 g | 900 mg |
KFC wraps and rolls: calories and protein
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken Shawarma165 g | 452 | 17 g | 51 g | 25 g | 1,143 mg |
| Classic Chicken Roll150 g | 461 | 14 g | 57 g | 20 g | 825 mg |
| Double Chicken Roll190 g | 526 | 23 g | 51 g | 27 g | 950 mg |
| Veg Roll145 g | 447 | 8 g | 55 g | 22 g | 838 mg |
KFC chicken: calories and protein
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Hot & Crispy Chicken, 1 pc110 g | 320 | 19 g | 16 g | 20 g | 265 mg |
| Hot & Crispy Leg Piece, 1 pc100 g | 288 | 18 g | 17 g | 17 g | 216 mg |
| Peri Peri Leg Piece, 1 pc100 g | 299 | 18 g | 19 g | 17 g | 595 mg |
| Hot Wings, 2 pc70 g | 249 | 11 g | 16 g | 16 g | 245 mg |
| Hot Wings, 3 pc105 g | 374 | 17 g | 24 g | 24 g | 368 mg |
| Boneless Strips, 2 pc90 g | 234 | 18 g | 14 g | 14 g | 419 mg |
| Boneless Strips, 3 pc135 g | 351 | 27 g | 23 g | 22 g | 628 mg |
| Peri Peri Strips, 2 pc90 g | 269 | 17 g | 18 g | 16 g | 536 mg |
| Peri Peri Strips, 3 pc135 g | 404 | 27 g | 28 g | 26 g | 803 mg |
| Zinger Fillet, 1 pc135 g | 359 | 18 g | 34 g | 18 g | 728 mg |
| Popcorn Chicken, regular90 g | 306 | 17 g | 21 g | 18 g | 617 mg |
| Popcorn Chicken, medium140 g | 476 | 27 g | 32 g | 28 g | 959 mg |
| Popcorn Chicken, large190 g | 646 | 36 g | 44 g | 38 g | 1,302 mg |
| Smoky Grilled Chicken, 1 pc90 g | 171 | 21 g | 8 g | 6 g | 235 mg |
| Smoky Grilled Chicken, 2 pc180 g | 342 | 42 g | 16 g | 13 g | 470 mg |
| Grilled Leg Piece, 1 pc170 g | 338 | 34 g | 15 g | 17 g | 1,125 mg |
| Chizza225 g | 473 | 36 g | 29 g | 23 g | 1,215 mg |
KFC rice bowls: calories and protein
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Classic Chicken Rice Bowl360 g | 547 | 36 g | 61 g | 18 g | 1,710 mg |
| Smoky Chicken Rice Bowl340 g | 418 | 24 g | 65 g | 8 g | 1,397 mg |
| Popcorn Chicken Rice Bowl340 g | 615 | 24 g | 88 g | 19 g | 1,812 mg |
| Veg Rice Bowl305 g | 418 | 9 g | 76 g | 9 g | 1,488 mg |
KFC sides: calories and protein
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Fries, regular75 g | 224 | 5 g | 28 g | 11 g | 150 mg |
| Fries, medium100 g | 299 | 7 g | 37 g | 14 g | 200 mg |
| Fries, large135 g | 404 | 9 g | 50 g | 19 g | 270 mg |
KFC desserts: calories and protein
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Choco Lava Cake60 g | 343 | 6 g | 34 g | 21 g | 180 mg |
| Choco Mud Pie93 g | 241 | 3 g | 37 g | 9 g | 65 mg |
The Heaviest Burgers, Wraps and Bowls
The five with the most calories. Each is more than our members' median lunch of 467 kcal before fries or a drink.
- Paneer Zinger643 kcal97% of a day's salt
- Veg Zinger Burger619 kcal49% of a day's salt
- Popcorn Chicken Rice Bowl615 kcal91% of a day's salt
- Classic Zinger Burger612 kcal38% of a day's salt
- Double Down590 kcal45% of a day's salt
Does It Beat a Member's Lunch?
6 KFC orders give at least 23 g of protein for 467 kcal or less, which matches or beats our members' median lunch.
From our members' food logs
Median protein and calories per meal
- Breakfast24.6 g protein · 375 kcal
- Lunch23 g protein · 467 kcal
- Dinner29 g protein · 463 kcal
- Snack13 g protein · 234 kcal
We measure every order against the median lunch: 23 g of protein in 467 kcal. An order that gives at least that much protein for no more calories “beats a member's lunch”. Read the food-log study.
Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, each food logged by at least three members in the sample, using the app's food-database values for the portion logged.
Boneless Strips, 3 pc
- Calories
- 351
- Protein
- 27 g
- Per 100 kcal
- 7.7 g
More protein than a member's median lunch, for fewer calories. Sodium 628 mg, 31% of a day.
Peri Peri Strips, 3 pc
- Calories
- 404
- Protein
- 27 g
- Per 100 kcal
- 6.7 g
More protein than a member's median lunch, for fewer calories. Sodium 803 mg, 40% of a day.
Smoky Grilled Chicken, 2 pc
- Calories
- 342
- Protein
- 42 g
- Per 100 kcal
- 12.3 g
More protein than a member's median lunch, for fewer calories. Sodium 470 mg, 24% of a day.
Grilled Leg Piece, 1 pc
- Calories
- 338
- Protein
- 34 g
- Per 100 kcal
- 10.1 g
More protein than a member's median lunch, for fewer calories. Sodium 1,125 mg, 56% of a day, which is a lot for one item.
Spicy Zinger Burger
- Calories
- 439
- Protein
- 28 g
- Per 100 kcal
- 6.4 g
More protein than a member's median lunch, for fewer calories. Sodium 1,075 mg, 54% of a day, which is a lot for one item.
Smoky Chicken Rice Bowl
- Calories
- 418
- Protein
- 24 g
- Per 100 kcal
- 5.7 g
More protein than a member's median lunch, for fewer calories. Sodium 1,397 mg, 70% of a day, which is a lot for one item.
Where These Numbers Come From
Source: KFC Nutrition & Allergen Information Booklet, V6, linked from online.kfc.co.in and covering India. We read every row on 3 Oct 2026.
KFC lists values per serve, and a bucket counts as several serves. We use the single-serve rows, so every number here is the whole item as ordered. Not every item is sold at every store.
Our check: an item's published calories should match its protein, carbs and fat (4, 4 and 9 kcal per gram) within 15%, or within 10 kcal for an item under 50 kcal, where rounding matters most. We left out rows that miss, because one of their numbers must be wrong:
- Tandoori Zinger Burger. Listed at 902 kcal, but its protein, carbs and fat add up to about 618 kcal.
- Korean, Thai and Tandoori Chicken Rolls. Listed at 225 to 255 kcal, but their protein, carbs and fat add up to 386 to 416 kcal.
- Boneless Wings. Every pack size is listed about 30% above what its protein, carbs and fat add up to.
- Veg Longer. Fat is listed as 0 g for a fried patty in a bun.
- Strips in packs of 4 or more. Listed 16% to 46% below what their protein, carbs and fat add up to. The 2 and 3 piece rows add up, so we use those.
We are not connected to KFC and earn nothing from these pages. Recipes change, so check the chain's own sheet if a number matters to you.
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FAQ
Frequently asked questions
What is the healthiest thing to order at KFC India?
The Smoky Grilled Chicken (1 piece): 21 g of protein in 171 kcal, the most protein per calorie of any meal at McDonald's, KFC, Burger King or Subway. Two pieces give 42 g in 342 kcal. Among burgers, the Double Down gives the most protein per calorie: 38 g in 590 kcal.
Is KFC grilled chicken healthier than fried?
For calories, yes. A Smoky Grilled Chicken (1 piece) is 171 kcal with 21 g of protein, and a Hot & Crispy Chicken (1 piece) is 320 kcal with 19 g. The grilled piece has 149 kcal fewer and 2 g more protein.
How many calories are in a KFC Zinger burger in India?
The Classic Zinger Burger is 612 kcal with 27 g of protein. The Spicy Zinger Burger is 439 kcal with 28 g of protein. The Zinger Pro Burger is 529 kcal with 29 g of protein. The veg ones: the Veg Zinger Burger is 619 kcal (14 g) and the Paneer Zinger 643 kcal (24 g). We left out the Tandoori Zinger, because its published calories don't match its own protein, carbs and fat.
How many calories are in a KFC Chizza?
473 kcal, with 36 g of protein, 23 g of fat and 61% of a day's sodium in one Chizza.
How many calories are in a KFC shawarma or chicken roll?
The Chicken Shawarma is 452 kcal with 17 g of protein. The Classic Chicken Roll is 461 kcal with 14 g of protein. The Double Chicken Roll is 526 kcal with 23 g of protein. The Veg Roll is 447 kcal with 8 g of protein. We left out the Korean, Thai and Tandoori Chicken Rolls, because their published calories don't match their own protein, carbs and fat.
What is the best veg option at KFC for protein?
The Paneer Zinger: 24 g of protein in 643 kcal, with 97% of a day's sodium. The lightest veg burger is the Chatpata Chana Burger, at 366 kcal with 9 g of protein.
Where do these KFC numbers come from?
From KFC India's own nutrition booklet (March 2026), linked from online.kfc.co.in. We read every row on 3 Oct 2026, used the single-serve rows, and left out the rows whose calories don't match their own protein, carbs and fat. We are not connected to KFC.