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Eating out / KFC NZ

How to order at KFC NZ

The gentlest way through, on our model

  • The main thingOriginal Bacon & Cheese Burger4.1/10
  • SidesPotato & gravy1.5/10
  • To drinkBottled water0.0/10

The rough end

  • Secret Recipe chicken, 2 pieces— it's what loosens things off8.6/10
  • Zinger Stacker Burger— it's what loosens things off7.2/10
  • Popcorn chicken, regular— it's the fermentable carbs — the wind side7.1/10
We're not saying one item is better for you than another. We're saying what our model scores from the ingredients each company publishes. GASP estimates how likely a food is to give you wind, urgency or loose output — which isn't the same thing as healthy.

If you're choosing a main

4.5 between the gentlest and the roughest

  • Original Bacon & Cheese BurgerGentlest here4.1/10

    fried chicken crumbed, burger bun, processed cheese slice, bacon, mayonnaise

    Inferred521 kcal (their figure)207.2 g

  • Tower Burger (Original fillet)4.1/10

    fried chicken crumbed, burger bun, hash browns, processed cheese slice, mayonnaise

    Inferred596 kcal (their figure)244.7 g

  • Snack Burger4.1/10

    fried chicken crumbed, burger bun, mayonnaise, iceberg lettuce

    Inferred375 kcal (their figure)159.1 g

  • Colonel Burger4.4/10

    fried chicken crumbed, burger bun, iceberg lettuce, mayonnaise

    Inferred431 kcal (their figure)202.3 g

  • Big Snack Burger5.1/10

    fried chicken crumbed, burger bun, mayonnaise, iceberg lettuce

    Inferred533 kcal (their figure)226.3 g

  • Original Bacon & Cheese (chicken rashers)5.1/10

    fried chicken crumbed, burger bun, processed cheese slice, bacon, mayonnaise

    Inferred621 kcal (their figure)274.7 g

  • Zinger Burger5.1/10

    fried chicken crumbed, burger bun, iceberg lettuce, mayonnaise

    Inferred484 kcal (their figure)211.2 g

  • Tower Burger (Zinger fillet)5.3/10

    fried chicken crumbed, burger bun, hash browns, processed cheese slice, mayonnaise

    Inferred652 kcal (their figure)272.4 g

  • Popcorn chicken, regular7.1/10

    fried chicken crumbed, onion powder

    Their list385 kcal (their figure)132.6 g

  • Zinger Stacker Burger7.2/10

    fried chicken crumbed, burger bun, processed cheese slice, mayonnaise, iceberg lettuce

    Inferred795 kcal (their figure)338.4 g

  • Secret Recipe chicken, 2 pieces8.6/10

    fried chicken crumbed, garlic powder

    Their list552 kcal (their figure)227 g

If you're adding a side

3.9 between the gentlest and the roughest

  • Potato & gravyGentlest here1.5/10

    mashed potato, gravy powder

    Their list76 kcal (their figure)131.6 g

  • Chips, regular5.4/10

    potato chips, onion powder

    Their list293 kcal (their figure)123.5 g

  • Coleslaw5.4/10

    cabbage, sugar, carrot, mayonnaise, onion

    Their list109 kcal (their figure)100 g

If you're getting a drink

6.8 between the gentlest and the roughest

  • Bottled waterGentlest here0.0/10

    water

    Inferred0 kcal (our estimate)

  • Diet soft drink, regular4.0/10

    diet cola

    Inferred8 kcal (our estimate)

  • Soft drink, regular6.8/10

    cola

    Inferred168 kcal (our estimate)

What to ask them to change

Things a person can really request at the counter.

  • Ask for no processed cheese sliceon the original bacon & cheese burgera slice, added at assembly
  • Ask for no baconon the original bacon & cheese burger
  • Ask for no mayonnaiseon the original bacon & cheese burger
  • Ask for no hash brownson the tower burger (original fillet)the hash brown is what makes it a Tower — it can be left out
  • Ask for no processed cheese sliceon the tower burger (original fillet)
  • Ask for no mayonnaiseon the tower burger (original fillet)
  • Ask for no iceberg lettuceon the tower burger (original fillet)
  • Ask for no mayonnaiseon the snack burger
  • Ask for no iceberg lettuceon the snack burger
  • Ask for no iceberg lettuceon the colonel burgerput on at assembly
  • Ask for no mayonnaiseon the colonel burgerthe Colonel's sauce goes on last
  • Ask for no mayonnaiseon the big snack burger
  • Ask for no iceberg lettuceon the big snack burger
  • Ask for no processed cheese sliceon the original bacon & cheese (chicken rashers)
  • Ask for no baconon the original bacon & cheese (chicken rashers)
  • Ask for no mayonnaiseon the original bacon & cheese (chicken rashers)
  • Ask for no iceberg lettuceon the zinger burger
  • Ask for no mayonnaiseon the zinger burgermore sauce than the Colonel
  • Ask for no hash brownson the tower burger (zinger fillet)the hash brown is what makes it a Tower — it can be left out
  • Ask for no processed cheese sliceon the tower burger (zinger fillet)
  • Ask for no mayonnaiseon the tower burger (zinger fillet)
  • Ask for no iceberg lettuceon the tower burger (zinger fillet)
  • Ask about leaving out the onion powderon the chips, regularthe seasoned salt lists 'vegetable powder' / 'dehydrated vegetable'
  • Ask for no processed cheese sliceon the zinger stacker burger
  • Ask for no mayonnaiseon the zinger stacker burger
  • Ask for no iceberg lettuceon the zinger stacker burger

What you can't change, and why

These are built in before it reaches the store. Worth knowing so you don't spend a request on something the counter can't do anything about.

  • The gravy powder in the potato & gravyIn New Zealand this comes as one item, with the gravy already poured over the potato. There's no on-the-side version to ask for.
  • The fried chicken crumbed in the original bacon & cheese burgerThe fillet arrives breaded.
  • The burger bun in the original bacon & cheese burgerIt's a burger.
  • The fried chicken crumbed in the tower burger (original fillet)The fillet arrives breaded and fried.
  • The burger bun in the tower burger (original fillet)It's a burger.
  • The fried chicken crumbed in the snack burgerThe fillet arrives breaded.
  • The burger bun in the snack burgerIt's a burger.
  • The fried chicken crumbed in the colonel burgerThe fillet arrives breaded and fried. There's no uncoated version of it.
  • The burger bun in the colonel burgerIt's a burger. Some stores will do it as a salad box instead, which is a different order rather than a change.
  • The fried chicken crumbed in the big snack burgerThe fillet arrives breaded and fried.
  • The burger bun in the big snack burgerIt's a burger.
  • The fried chicken crumbed in the original bacon & cheese (chicken rashers)The fillet arrives breaded and fried.
  • The burger bun in the original bacon & cheese (chicken rashers)It's a burger.
  • The fried chicken crumbed in the zinger burgerThe heat is in the coating, mixed in before the fillet reaches the store — you can't have a Zinger without it.
  • The burger bun in the zinger burgerIt's a burger.
  • The fried chicken crumbed in the tower burger (zinger fillet)The fillet arrives breaded and fried.
  • The burger bun in the tower burger (zinger fillet)It's a burger.
  • The fried chicken crumbed in the popcorn chicken, regularThe coating is the product — the popcorn pieces are breaded before they arrive.
  • The onion powder in the popcorn chicken, regularNamed in the popcorn coating itself, so it can't be left off.
  • The fried chicken crumbed in the zinger stacker burgerTwo coated fillets — that is what a Stacker is.
  • The burger bun in the zinger stacker burgerIt's a burger.
  • The fried chicken crumbed in the secret recipe chicken, 2 piecesThe coating is the product — it arrives breaded, and there is no unbreaded version.
  • The garlic powder in the secret recipe chicken, 2 piecesIt's inside the breading, mixed in before the piece reaches the store.

How sure we are about these

Inferred from the menu
This company publishes nutrition and allergens but not a full ingredient list, so the components come from the item's own name. Less certain.
From their ingredient list
Scored from the components this company publishes on its own website, at the serve weight they give.
  • Bottled water: Nought out of ten is what our model measures — water has nothing in it to ferment, irritate or leave residue. That isn't the same as it being the answer to hydration. With a pouch or an ostomy, plain water is absorbed poorly and drinking a lot of it can pass straight through, taking salt with it and leaving you more short than you started. A drink with some salt and sugar in it is absorbed better. Worth asking your stoma or pouch nurse what suits you.
  • Potato & gravy: In New Zealand this arrives as one item — potato with the gravy already poured over — so there's no on-the-side version to ask for, and no plain mash on the menu either. KFC's gravy lists 'dehydrated vegetable' rather than naming onion, and gravies vary a lot between brands, so this is the least certain number on the board.
  • Original Bacon & Cheese Burger: Components inferred from the item's own name. KFC publishes the serve weight and energy for each burger but not a per-burger ingredient list.
  • Tower Burger (Original fillet): The hash brown and the cheese go on at assembly, so a Tower can be ordered without them — which is most of what separates it from a Colonel Burger. KFC publishes nutrition and a serve weight for each burger but not a per-burger ingredient list, so the split between fillet, bun and sauce is inferred from the item itself. The chicken is scored as crumbed fried chicken.
  • Snack Burger: The smallest burger on the menu, and the smallest serve is doing a lot of the work in this number. Components inferred from the item; KFC publishes weight and energy, not ingredients.
  • Colonel Burger: KFC publishes nutrition and a serve weight for each burger but not a per-burger ingredient list, so the split between fillet, bun and sauce is inferred from the item itself. The chicken is scored as crumbed fried chicken.
  • Big Snack Burger: KFC publishes nutrition and a serve weight for each burger but not a per-burger ingredient list, so the split between fillet, bun and sauce is inferred from the item itself. The chicken is scored as crumbed fried chicken.
  • Original Bacon & Cheese (chicken rashers): KFC publishes nutrition and a serve weight for each burger but not a per-burger ingredient list, so the split between fillet, bun and sauce is inferred from the item itself. The chicken is scored as crumbed fried chicken.
  • Zinger Burger: The spice is in the coating, so this can't be ordered mild — the Colonel Burger is the same shape without it. Components inferred from the item's own name; KFC publishes the serve weight and energy but not a per-burger ingredient list.
  • Tower Burger (Zinger fillet): The heat is in the coating and can't be left off. The hash brown and cheese can. KFC publishes nutrition and a serve weight for each burger but not a per-burger ingredient list, so the split between fillet, bun and sauce is inferred from the item itself. The chicken is scored as crumbed fried chicken.
  • Chips, regular: You can ask for them unsalted at some stores, which removes the seasoned salt.
  • Zinger Stacker Burger: Two fillets rather than one, and by some way the biggest thing on the burger menu. KFC publishes nutrition and a serve weight for each burger but not a per-burger ingredient list, so the split between fillet, bun and sauce is inferred from the item itself. The chicken is scored as crumbed fried chicken.
  • Secret Recipe chicken, 2 pieces: The per-component PDF lists 'spices' and 'herbs' without naming them; the dehydrated garlic comes from KFC's wider ingredient documentation. Serve weight and energy are KFC NZ's own published figures for two 113.5 g pieces.

Sources: Original Bacon & Cheese Burger, Tower Burger (Original fillet), Snack Burger, Colonel Burger, Big Snack Burger, Original Bacon & Cheese (chicken rashers), Zinger Burger, Tower Burger (Zinger fillet), Zinger Stacker Burger, Secret Recipe chicken, 2 pieces · checked 2026-08-27

Somewhere else

McDonald's NZSubway NZDomino's NZChinese takeawayThaiMexicanNZ takeawayPizza shopIndian takeaway

Written and checked from lived experience with a J-pouch. Last updated August 2026. The GASP Score is a modelled estimate, not medical advice — always work alongside your own clinical team.