In this guide:
Why BonChon Works for Macro Trackers
BonChon is a Korean fried chicken chain known for crispy chicken and wings. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 6 optimized BonChon builds — including the Miso Soup at 20 cal / 2g protein for cutting and the Bonchon Bowl (Sauteed Chicken - Soy Garlic) — MODIFIED at 650 cal / 45g protein for bulking.
The key at BonChon is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best BonChon Orders for Bulking
For a caloric surplus at BonChon, the Bonchon Bowl (Sauteed Chicken - Soy Garlic) — MODIFIED is the anchor build. At 650 calories with 45g protein, it delivers serious mass-building fuel in a single order. Order guidance: Ask for half rice and extra chicken skewer to optimize macros.
Bonchon Bowl (Sauteed Chicken - Soy Garlic) — MODIFIED
Ask for half rice and extra chicken skewer to optimize macros.
Bulking at BonChon is about hitting high calories with enough protein to support muscle growth. The Bonchon Bowl (Sauteed Chicken - Soy Garlic) — MODIFIED at 650 cal / 45g protein achieves both. The 8g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more BonChon Bulking builds — ranging from 880 to 1,000 calories. See all 3 Bulking builds ranked in the app.
Best BonChon Orders for Maintenance
Maintenance is about consistency, and the Small Strips (Spicy) at BonChon is built for it. At 735 calories with 65g protein, it hits a balanced macro profile you can order on autopilot. Leanest fried chicken option—pair with a light side or steamed veggie.
Small Strips (Spicy)
Leanest fried chicken option—pair with a light side or steamed veggie.
The Small Strips (Spicy) gives you 65g of protein at 735 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 86g carbs and 16g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 Maintenance build at BonChon — Small Strips (Spicy) at 735 cal / 65g protein. Download the app to see it.
BonChon Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at BonChon regardless of which build you choose.
Prioritize the Miso Soup for protein efficiency. At 20 cal with 2g protein, the protein-to-calorie ratio of 0.100 is one of the best on the BonChon menu. Lightest option—best used as a starter.
The Miso Soup is your low-calorie anchor. At just 20 calories with 2g protein, this is the order when you are tight on your daily budget. Lightest option—best used as a starter.
Watch the add-ons. At BonChon, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
Max protein play: the Small Strips (Spicy). At 65g protein for 735 calories, this is the move when you need to hit a protein target in one meal. Leanest fried chicken option—pair with a light side or steamed veggie.
What to Always Avoid at BonChon
Not every item at BonChon is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Small Strips (Spicy) (735 cal). At 735 calories with 65g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Edamame (270 cal). At 270 calories with 27g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At BonChon, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
BonChon vs. Wingstop for Macros
Both BonChon and Wingstop are solid choices for macro tracking, but they have different strengths depending on your goal.
BonChon for cutting: The Miso Soup at 20 cal / 2g protein is a strong deficit option. Compare that to what Wingstop offers — check the Wingstop macro hacks guide to see how they stack up side by side.
BonChon for bulking: The Bonchon Bowl (Sauteed Chicken - Soy Garlic) — MODIFIED at 650 cal / 45g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the BonChon anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 6 BonChon builds and a full Wingstop breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 6 BonChon builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, how MacroMate compares to MyFitnessPal, and how to hit your macros eating out.
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