Red Rooster calories

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What are you having?

NEWfrom 356 Cal1,490 kJ
Burgers, Rolls & Wrapsfrom 470 Cal1,990 kJ
Roast Chickenfrom 280 Cal1,180 kJ
Fried Chickenfrom 234 Cal980 kJ
High Protein Picksfrom 280 Cal1,180 kJ
Sidesfrom 50 Cal210 kJ
Snacksfrom 150 Cal630 kJ
Dessertsfrom 150 Cal630 kJ
Saucesfrom 19 Cal80 kJ
Drinksfrom 1 Cal6 kJ
Chook Changefrom 163 Cal680 kJ

Full menu

111 items, per serve

Burgers, Rolls & Wraps15▾

Burgers, Rolls & Wraps calories and nutrition

Chicken BLT Burger – Roast580 Cal2,410 kJ
Chicken BLT Burger – Fillet810 Cal3,400 kJ
Reds Burger – Roast590 Cal2,450 kJ
Reds Burger – Fillet820 Cal3,440 kJ
Spicy Burger – Roast490 Cal2,040 kJ
Spicy Burger – Fillet730 Cal3,040 kJ
Cheesy Bacon Burger – Roast680 Cal2,830 kJ
Cheesy Bacon Burger – Fillet910 Cal3,820 kJ
Rooster Roll610 Cal2,550 kJ
Rippa Roll580 Cal2,430 kJ
Triple Rippa Roll660 Cal2,760 kJ
Chilli Aioli Rippa Roll470 Cal1,990 kJ
Triple Chilli Aioli Rippa Roll470 Cal1,990 kJ
Flayva Wrap680 Cal2,870 kJ
Triple Flayva Wrap760 Cal3,190 kJ

Roast Chicken3▾

Roast Chicken calories and nutrition

Quarter Chicken280 Cal1,180 kJ
Half Chicken560 Cal2,350 kJ
Whole Chicken1,120 Cal4,710 kJ

Fried Chicken6▾

Fried Chicken calories and nutrition

1 Fried Chicken250 Cal1,050 kJ
1 Hot Honey Fried Chicken330 Cal1,380 kJ
1 Reds Hot Fried Chicken370 Cal1,540 kJ
Fried Chicken Fillet356 Cal1,490 kJ
3 Tenders234 Cal980 kJ
6 Tenders468 Cal1,960 kJ

Sides18▾

Sides calories and nutrition

Regular Chips290 Cal1,220 kJ
Large Chips490 Cal2,040 kJ
Family Chips1,010 Cal4,240 kJ
Regular Crunchy Potato320 Cal1,350 kJ
Large Crunchy Potato650 Cal2,710 kJ
Regular Sweet Potato300 Cal1,250 kJ
Large Sweet Potato480 Cal2,010 kJ
Regular Crunchy Slaw140 Cal590 kJ
Large Crunchy Slaw320 Cal1,350 kJ
Regular Gravy50 Cal210 kJ
Large Gravy170 Cal720 kJ
Regular Mash & Gravy70 Cal310 kJ
Large Mash & Gravy270 Cal1,140 kJ
Regular Peas60 Cal230 kJ
Large Peas220 Cal910 kJ
2 Battered Corn Wheels130 Cal530 kJ
5 Battered Corn Wheels320 Cal1,320 kJ
Garlic Bread550 Cal2,300 kJ

Snacks16▾

Snacks calories and nutrition

3 Buttermilk Wings304 Cal1,270 kJ
6 Buttermilk Wings652 Cal2,730 kJ
10 Buttermilk Wings1,009 Cal4,220 kJ
6 Chicken Nuggets287 Cal1,200 kJ
10 Chicken Nuggets410 Cal1,710 kJ
6 Cheesy Nuggets349 Cal1,460 kJ
10 Cheesy Nuggets580 Cal2,430 kJ
Regular Chicken Pops495 Cal2,070 kJ
Large Chicken Pops956 Cal4,000 kJ
Kids Cheeseburger420 Cal1,770 kJ
Mayo Snack Sub315 Cal1,320 kJ
Chilli Aioli Snack Sub275 Cal1,150 kJ
Herb Mayo Snack Sub330 Cal1,380 kJ
Chipotle Mayo Snack Sub289 Cal1,210 kJ
Pineapple Fritter150 Cal630 kJ
4 Pineapple Fritters600 Cal2,510 kJ

Desserts4▾

Desserts calories and nutrition

6 Vanilla Slice Bites240 Cal990 kJ
10 Vanilla Slice Bites390 Cal1,650 kJ
Chocolate Mousse390 Cal1,630 kJ
Strawberry Cheesecake390 Cal1,640 kJ

Sauces11▾

Sauces calories and nutrition

Chilli Aioli Sauce140 Cal590 kJ
Herb Mayo Sauce280 Cal1,180 kJ
Reds Hot Sauce190 Cal790 kJ
Whole Egg Mayo Sauce250 Cal1,050 kJ
Sweet & Sour Sauce30 Cal110 kJ
Hot Honey Sauce90 Cal380 kJ
Chipotle Mayo Sauce225 Cal940 kJ
Tomato Sauce19 Cal80 kJ
BBQ Sauce41 Cal170 kJ
Smokey BBQ Sauce160 Cal670 kJ
Smokey Cheese Sauce174 Cal729 kJ

Drinks33▾

Drinks calories and nutrition

375 mL Pepsi Max1 Cal6 kJ
375 mL Pepsi166 Cal694 kJ
375 mL Vanilla Pepsi Max3 Cal11 kJ
375 mL Solo179 Cal750 kJ
375 mL Sunkist121 Cal505 kJ
375 mL Mountain Dew177 Cal739 kJ
375 mL 7up160 Cal668 kJ
600 mL Pepsi Max3 Cal12 kJ
600 mL Pepsi265 Cal1,110 kJ
600 mL Vanilla Pepsi Max4 Cal18 kJ
600 mL Solo287 Cal1,200 kJ
600 mL Sunkist289 Cal1,210 kJ
600 mL Sunkist Zero3 Cal12 kJ
600 mL Mountain Dew283 Cal1,182 kJ
600 mL 7up255 Cal1,068 kJ
1.25 L Pepsi Max5 Cal20 kJ
1.25 L Pepsi553 Cal2,315 kJ
1.25 L Vanilla Pepsi Max10 Cal40 kJ
1.25 L Solo598 Cal2,500 kJ
1.25 L Sunkist603 Cal2,525 kJ
1.25 L Mountain Dew589 Cal2,465 kJ
1.25 L 7up532 Cal2,225 kJ
Apple Juice176 Cal735 kJ
Orange Juice148 Cal620 kJ
Lipton Lemon92 Cal385 kJ
Lipton Peach90 Cal375 kJ
Red Bull116 Cal485 kJ
Gatorade Blue Bolt148 Cal618 kJ
Gatorade Grape148 Cal618 kJ
Kids Apple65 Cal273 kJ
Cool Ridge Water— Cal— kJ
Cool Ridge Sparkling Water— Cal— kJ
Kids Water— Cal— kJ

Chook Change5▾

Chook Change calories and nutrition

4 Chicken Nuggets163 Cal680 kJ
4 Cheesy Nuggets232 Cal970 kJ
Small Chicken Pops313 Cal1,310 kJ
BBQ Cheeseburger545 Cal2,280 kJ
Small Chips241 Cal1,010 kJ

Red Rooster rankings

Highest protein
Lowest calorie
Highest calorie
Under 500 calories
Lowest carb
Most protein per calorie
Lowest sodium

Common questions

What is the lowest-calorie meal at Red Rooster?▾

The 375 mL Pepsi Max is the lowest-energy main on the menu at 1 Cal (6 kJ) per serve.

Which Red Rooster item has the most protein?▾

The Whole Chicken, with 140 g of protein and 1,120 Cal (4,710 kJ).

How many calories are in a Red Rooster burger?▾

Across 9 burger options (every size and filling), the average is 683 Cal (2,857 kJ). They range from 488 to 913 Cal.

What is the highest-kilojoule item at Red Rooster?▾

The Whole Chicken at 1,120 Cal (4,710 kJ), which is 54% of the 8,700 kJ average adult daily intake.

What can I order at Red Rooster for under 500 calories?▾

51 mains come in under 500 Cal (2,092 kJ), including the 375 mL Pepsi Max (1 Cal), the 375 mL Vanilla Pepsi Max (3 Cal), the 600 mL Pepsi Max (3 Cal).

From Red Rooster’s nutrition information as at 15 October 2026. See the original

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