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KFC vs Popeyes: Macros Compared (2026)

Updated 2026-05-15
Head-to-head
Quick Answer: Fried chicken classic chain matchup. For cutting: Popeyes (Tenders - Blackened (5 pc) — 280 cal / 43g protein). For bulking: Popeyes (6 pc Signature Chicken (3 Breasts + 3 Wings) — 1770 cal / 144g protein). For keto: Popeyes (Tenders - Blackened (5 pc) (Keto) — 280 cal / 43g protein). All macros verified against MacroMate's database — no fabricated numbers.
Real data, not estimates. Every macro below is from MacroMate's verified Firestore-backed nutrition database. Both chains' picks come from their own goal-tagged build lists; no modifications or approximations.

Side-by-Side Comparison

GoalKFCPopeyes
CuttingOriginal Recipe Chicken Breast
390 cal / 39g protein		Tenders - Blackened (5 pc)
280 cal / 43g protein
BulkingExtra Crispy Chicken Breast + Thigh
860 cal / 57g protein		6 pc Signature Chicken (3 Breasts + 3 Wings)
1770 cal / 144g protein
MaintenanceOriginal Recipe Chicken Breast (Maintenance)
390 cal / 39g protein		Tenders - Classic or Spicy (3 pc)
450 cal / 38g protein
KetoOriginal Recipe Chicken Drumstick
130 cal / 12g protein		Tenders - Blackened (5 pc) (Keto)
280 cal / 43g protein

Best for Cutting

Popeyes wins for cutting. Popeyes Tenders - Blackened (5 pc): 280 cal / 43g protein (0.154 P:C). KFC Original Recipe Chicken Breast: 390 cal / 39g protein (0.100 P:C).

Best for Bulking

Popeyes wins for bulking. Popeyes 6 pc Signature Chicken (3 Breasts + 3 Wings): 1770 cal / 144g protein (0.081 P:C). KFC Extra Crispy Chicken Breast + Thigh: 860 cal / 57g protein (0.066 P:C).

Best for Maintenance

KFC wins for maintenance. KFC Original Recipe Chicken Breast (Maintenance): 390 cal / 39g protein (0.100 P:C). Popeyes Tenders - Classic or Spicy (3 pc): 450 cal / 38g protein (0.084 P:C).

Best for Keto

Popeyes wins for keto. Popeyes Tenders - Blackened (5 pc) (Keto): 280 cal / 43g protein (0.154 P:C). KFC Original Recipe Chicken Drumstick: 130 cal / 12g protein (0.092 P:C).

Bottom Line

Both KFC and Popeyes have macro-friendly orders that fit most goals — the right pick depends on what you're optimizing for on a given meal. Use the table above to decide based on the goal you're hitting; pull the full goal-tagged build list at each chain's MacroMate page below.

MacroMate has 8+ verified macro-friendly builds across KFC and Popeyes alone — plus 1,500+ across 110+ other chains. Free on iOS and Android.

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