KFC vs Popeyes: Which Is Healthier?
By average Nom Score across their full published menus, KFC and Popeyes are effectively tied — both average 57/100 (a C). The difference is in the details: KFC averages fewer calories (223 vs 339 per item) and less sodium (355 vs 746 mg), while Popeyes averages more protein per 100 calories (3.5g vs 2.2g).
KFC vs Popeyes, side by side
Menu-wide averages, computed across every published item we track for each chain. A green check marks the better figure in each row.
| Per item | KFC |
Popeyes |
|---|---|---|
| Avg Nom Score | 57C | 57C |
| Avg calories / item | 223✓ | 339 |
| Avg sodium (mg) | 355✓ | 746 |
| Avg sugar (g) | 29.5 | 5.8✓ |
| Protein / 100 cal | 2.2g | 3.5g✓ |
| Items on menu | 199 | 42 |
Who wins each category
Where both chains compete, here is the average Nom Score of every item in that category. A chain can win one category and lose another — the higher score is greener.
The healthiest picks at each
The three highest-scoring menu items (50+ calories) at each chain — a smarter order beats the menu average at either one.
Methodology. Every figure is computed from published nutrition data for 199 KFC items and 42 Popeyes items, current as of June 27, 2026. Each item is graded A–F by the Nom Score, which weighs sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA Daily Values (sodium 2,300 mg).
Per-chain averages span each chain’s entire published menu — entrees, sides, drinks, and desserts — the same full-menu basis as our State of Fast Food Nutrition report, so the numbers reconcile across the site. Because menu mix differs between chains, an average describes a whole menu, not any single order.
We compare published nutrition data only; verdicts are by average Nom Score, not taste. Values may vary by location and over time. Restaurant names and trademarks belong to their owners; Nom is an independent guide.
Frequently asked
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Nom grades every fast food menu item A–F by the Nom Score, so you can order the best option at any restaurant.