The higher-protein picks and the ones to save for a treat, built from Church's Texas Chicken's own published US nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Church's Texas Chicken. "Church's Texas Chicken" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Church's Texas Chicken in their official US Nutrition & Allergen Information guide, per published serving. Menus change; verify in the restaurant (updated January 2025 (Church's Texas Chicken US Nutrition & Allergen Guide)).
The quick take
Church's Texas Chicken is an all-fried chain, so it is honest to treat the menu as a treat you order carefully. There is no grilled item here, so the lean-ish move is portion and cut, not a special preparation. The best small pick is a bone-in Original Leg at 164 calories for 13 g of protein and 382 mg of sodium, and the Original Texas Tenders are just 90 calories and 8 g of protein each, so two or three of them stay light. If you want the most protein, the Original bone-in Breast delivers 42 g for 421 calories, though its sodium climbs to 984 mg. The thigh is the fattiest cut at 24 g of fat for 347 calories. The sandwiches are the trap: the regular Chicken Sandwich is 395 calories but only 10 g of protein against 38 g of carbs and 1,285 mg of sodium, and the Signature Chicken Sandwich jumps to 651 calories and 1,770 mg of sodium. Sodium is the real watch-out, running from 119 mg on an Original Boneless Wing up to 1,860 mg on a Signature Spicy Chicken Sandwich, and Spicy costs you across the board (a Spicy Leg is 657 mg versus 382 mg Original). Sides pile it on further, with a large Baked Mac & Cheese at 640 calories and 2,760 mg of sodium. Lead with a leg or tenders, pick Original over Spicy, get one small side, and treat the biscuit and apple pie as dessert.
Chicken Breast, Spicy (bone-in)Good fit
39 g protein · 412 cal · 13 g carbs · 23 g fat · 1 g fiber
watch: higher fat (50.2% of calories), 1650 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density9.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat50.2% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density412 kcalflag if density under 4 and 300 kcal or moreok
Sodium1650 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Boneless Wing, BuffaloGood fit
4 g protein · 47 cal · 3 g carbs · 2 g fat · 0 g fiber
4 g protein · lots of protein for the calories · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat38.3% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density47 kcalflag if density under 4 and 300 kcal or moreok
Sodium259 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Boneless Wing, Hot Honey Lemon PepperGood fit
4 g protein · 57 cal · 5 g carbs · 2 g fat · 0 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.6% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density57 kcalflag if density under 4 and 300 kcal or moreok
Sodium174 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Boneless Wing, SpicyGood fit
3 g protein · 55 cal · 2 g carbs · 3 g fat · 0 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.1% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density55 kcalflag if density under 4 and 300 kcal or moreok
Sodium150 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Signature Chicken Sandwich (Spicy)Good fit
32 g protein · 620 cal · 54 g carbs · 31 g fat · 4 g fiber
watch: 1860 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium1860 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Signature Chicken Sandwich (Original)Good fit
32 g protein · 651 cal · 53 g carbs · 35 g fat · 3 g fiber
watch: 1770 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density651 kcalflag if density under 4 and 300 kcal or moreok
Sodium1770 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Wrap (Spicy)Good fit
16 g protein · 344 cal · 37 g carbs · 14 g fat · 3 g fiber
16 g protein · lower fat
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.6% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density344 kcalflag if density under 4 and 300 kcal or moreok
Sodium784 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Baked Mac & Cheese (Large)Good fit
26 g protein · 640 cal · 57 g carbs · 35 g fat · 4 g fiber
watch: 2760 mg sodium
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.2% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium2760 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Texas Tender, SpicyLower fit
10 g protein · 134 cal · 6 g carbs · 8 g fat · 1 g fiber
watch: higher fat (53.7% of calories)
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density7.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat53.7% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density134 kcalflag if density under 4 and 300 kcal or moreok
Sodium450 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Leg, Spicy (bone-in)Lower fit
12 g protein · 171 cal · 7 g carbs · 11 g fat · 1 g fiber
watch: higher fat (57.9% of calories)
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57.9% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density171 kcalflag if density under 4 and 300 kcal or moreok
Sodium657 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Thigh, Spicy (bone-in)Lower fit
18 g protein · 331 cal · 11 g carbs · 24 g fat · 1 g fiber
watch: higher fat (65.3% of calories)
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat65.3% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density331 kcalflag if density under 4 and 300 kcal or moreok
Sodium1037 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Wing, Spicy (bone-in)Lower fit
9 g protein · 170 cal · 7 g carbs · 12 g fat · 1 g fiber
watch: higher fat (63.5% of calories)
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat63.5% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium426 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Baked Mac & Cheese (Regular)Lower fit
9 g protein · 210 cal · 19 g carbs · 12 g fat · 1 g fiber
watch: higher fat (51.4% of calories)
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.4% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density210 kcalflag if density under 4 and 300 kcal or moreok
Sodium920 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Dinner RollLower fit
2 g protein · 60 cal · 11 g carbs · 1 g fat · 0 g fiber
2 g protein · lower fat
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat15% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density60 kcalflag if density under 4 and 300 kcal or moreok
Sodium130 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Wrap (Original)Lower fit
11 g protein · 350 cal · 34 g carbs · 19 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat48.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium651 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
COB SandwichLower fit
25 g protein · 810 cal · 50 g carbs · 55 g fat · 1 g fiber
watch: higher fat (61.1% of calories), energy-dense, low protein, 1460 mg sodium
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat61.1% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1460 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Spicy Rice (Regular)Lower fit
7 g protein · 230 cal · 21 g carbs · 14 g fat · 1 g fiber
watch: higher fat (54.8% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium840 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Spicy Rice (Large)Lower fit
21 g protein · 700 cal · 62 g carbs · 41 g fat · 4 g fiber
watch: higher fat (52.7% of calories), energy-dense, low protein, 2510 mg sodium
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat52.7% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2510 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Sandwich (Spicy)Lower fit
10 g protein · 366 cal · 38 g carbs · 22 g fat · 2 g fiber
watch: higher fat (54.1% of calories), energy-dense, low protein, 1285 mg sodium
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density366 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1285 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Jalapeno Cheese Bombers (4 pc)Lower fit
6 g protein · 220 cal · 24 g carbs · 11 g fat · 1 g fiber
6 g protein · lower fat
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat45% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium690 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Coleslaw (Regular)Lower fit
5 g protein · 190 cal · 34 g carbs · 6 g fat · 4 g fiber
5 g protein · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density2.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat28.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density190 kcalflag if density under 4 and 300 kcal or moreok
Sodium15 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Sandwich (Original)Lower fit
10 g protein · 395 cal · 38 g carbs · 22 g fat · 2 g fiber
watch: higher fat (50.1% of calories), energy-dense, low protein, 1285 mg sodium
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density395 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1285 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Mashed Potatoes & Gravy (Regular)Lower fit
2 g protein · 110 cal · 24 g carbs · 1 g fat · 2 g fiber
2 g protein · lower fat
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density1.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat8.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density110 kcalflag if density under 4 and 300 kcal or moreok
Sodium650 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Fries (Regular)Lower fit
3 g protein · 210 cal · 29 g carbs · 9 g fat · 0 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat38.6% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density210 kcalflag if density under 4 and 300 kcal or moreok
Sodium620 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Honey-Butter BiscuitLower fit
3 g protein · 230 cal · 25 g carbs · 15 g fat · 1 g fiber
watch: higher fat (58.7% of calories)
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat58.7% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium460 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Fries (Large)Lower fit
7 g protein · 570 cal · 80 g carbs · 24 g fat · 0 g fiber
watch: energy-dense, low protein, 1730 mg sodium
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density1.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat37.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1730 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Apple Pie (No Icing)Lower fit
3 g protein · 250 cal · 35 g carbs · 11 g fat · 1 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat39.6% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density250 kcalflag if density under 4 and 300 kcal or moreok
Sodium270 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Fried Okra (Regular)Lower fit
3 g protein · 280 cal · 30 g carbs · 15 g fat · 2 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat48.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium740 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving as Church's lists it. Bone-in chicken is published per piece (wing, leg, thigh, or breast), Texas Tenders and Boneless Wings are published per single piece, and sandwiches and wraps are one whole published item. Sides are published at the Regular or Large size Church's lists (or by piece count for Jalapeno Cheese Bombers, biscuits, and pies). Church's does not publish per-item gram weights in this guide, so portions are described by piece count or size rather than grams.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Chicken Breast, Original (bone-in, fried)Good fit
42 g protein · 421 cal · 22 g fat · 984 mg sodium
watch: higher fat (47% of calories), 984 mg sodium
Show the math
Protein42 gstrong at 25 g or morestrong
Protein density10 g per 100 kcalstrong at 10+, weak under 6strong
Fat47% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density421 kcalflag if density under 6 and 300 kcal or moreok
Sodium984 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Texas Tender, Original (fried)Lower fit
8 g protein · 90 cal · 4 g fat · 307 mg sodium
watch: higher fat (40% of calories)
Show the math
Protein8 gstrong at 25 g or morebelow 25 g
Protein density8.9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat40% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium307 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Boneless Wing, Original (fried)Lower fit
4 g protein · 45 cal · 2 g fat · 119 mg sodium
watch: higher fat (40% of calories)
Show the math
Protein4 gstrong at 25 g or morebelow 25 g
Protein density8.9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat40% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density45 kcalflag if density under 6 and 300 kcal or moreok
Sodium119 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Leg, Original (bone-in, fried)Lower fit
13 g protein · 164 cal · 10 g fat · 382 mg sodium
watch: higher fat (54.9% of calories)
Show the math
Protein13 gstrong at 25 g or morebelow 25 g
Protein density7.9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat54.9% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density164 kcalflag if density under 6 and 300 kcal or moreok
Sodium382 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Wing, Original (bone-in, fried)Lower fit
9 g protein · 161 cal · 11 g fat · 261 mg sodium
watch: higher fat (61.5% of calories)
Show the math
Protein9 gstrong at 25 g or morebelow 25 g
Protein density5.6 g per 100 kcalstrong at 10+, weak under 6low density
Fat61.5% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density161 kcalflag if density under 6 and 300 kcal or moreok
Sodium261 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Thigh, Original (bone-in, fried)Lower fit
18 g protein · 347 cal · 24 g fat · 720 mg sodium
watch: higher fat (62.2% of calories), energy-dense, low protein
Show the math
Protein18 gstrong at 25 g or morebelow 25 g
Protein density5.2 g per 100 kcalstrong at 10+, weak under 6low density
Fat62.2% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density347 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium720 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the most GLP-1-friendly order at Church's Texas Chicken?
There is no grilled option here, so the leanest move is a small Original cut. A bone-in Original Leg is 164 calories for 13 g of protein and 382 mg of sodium, and the Original Texas Tenders are just 90 calories and 8 g of protein each, so two of them is 180 calories and 16 g of protein. Pick Original over Spicy to keep the sodium down and skip the biscuit and mashed potatoes.
Which piece has the most protein?
The bone-in Original Breast, at 42 g of protein for 421 calories. It is the protein king of the menu, but it also carries 984 mg of sodium, so it is a once-in-a-while pick rather than something to double up on. If you want protein in a smaller package, a leg is 13 g for 164 calories.
Does Original versus Spicy actually matter?
For sodium, yes. The Spicy coating pushes an Original Breast from 984 mg up to 1,650 mg of sodium, and an Original Leg from 382 mg up to 657 mg, for roughly the same calories and protein. If you are watching sodium, order Original.
Is the Church's chicken sandwich a good pick?
Not for protein. The regular Chicken Sandwich is 395 calories but only 10 g of protein, with 38 g of carbs and 1,285 mg of sodium, and the Signature Chicken Sandwich climbs to 651 calories and 1,770 mg of sodium. A bone-in Original Breast gives you 42 g of protein for 421 calories, so the pieces beat the sandwiches easily on protein per calorie.
How high is the sodium at Church's?
High across the fried chicken. An Original Wing is the lowest bone-in piece at 261 mg, an Original Leg is 382 mg, an Original Breast is 984 mg, and a Spicy Breast hits 1,650 mg, all before any dipping sauce. The sides make it worse, with a large Baked Mac & Cheese at 2,760 mg. Order Original, keep to smaller pieces, and take one Regular side.
Cross-chain picks and head-to-heads, scored the same published way.
