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Highest Protein and Lowest Calorie Chicken Kyivs in the UK

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Chicken kyivs (a.k.a. chicken kievs) are usually around three times more calorific than a plain chicken breast of equal protein content. This makes it very difficult for me to justify including them in my calorie-controlled, high-protein diet.

But are there any chicken kyivs out there that fit my macro and calorie goals? Is there a way for me to put this delicious classic back on my menu?

To find out, I checked the protein and calorie content of all the chicken kyivs available to buy in the UK’s supermarkets.

Image credit: @sarahs_sw_diary

Key takeaways

  • Large fresh kyivs made with chicken breast offer the highest protein per portion.
  • Chicken Kyivs made from breast fillets and with less fat offer the most protein per 100g.
  • Chicken kyivs with alternative fillings offer some of the best protein per 100kcal.
  • Regular frozen kyivs offer the lowest calories per portion but are lower protein.
  • Chicken breast kyivs with under 20g fat per portion are the lowest calories per 100g.
  • There are no kyivs marketed as “reduced fat” (which would result in higher protein per 100kcal).

Why trust my picks?

My top-picks are 100% based on the nutritional data published by the retailer or manufacturers. They do not take into account subjective factors, such as taste, and don’t account for price. They are never influenced by any commissions or advertising deals. I will only make subjective comments about products I’ve had real experience with, and these opinions are not factored into the rankings. See the publishing principles page for more info.

Finding the chicken kyivs

To find the highest protein and lowest calorie chicken kyivs in the UK I searched the websites of all of the most popular supermarkets in the UK that make their entire range accessible online. I also searched Amazon to find any chicken kyivs by independent companies that aren’t stocked in supermarkets yet.

I used this data to create a table of every chicken kyivs that’s available in the UK with columns for highest protein per portion, highest protein per 100g, lowest calories per portion, lowest calories per 100g, and I calculated two metrics you won’t find on the packaging; highest protein per 100kcal and lowest calories per 10g protein.

Types of chicken kyivs I included

Here are the types of chicken kyivs that I’ve included:

  • Chicken kyivs of any flavour, as long as they were made from chicken.

I didn’t include; other meats or vegan, “Kyiv bites” or “mini kyivs”.

Highest protein chicken kyivs (per 100kcal)

If you’re looking for chicken kyivs with the highest protein content per 100kcal, in other words “high-protein, low-calorie chicken kyivs” for those counting calories and trying to get the most protein for your daily calorie allowance, here are the top picks. 

#NameProtein (100kcal)Stockists
1Iceland Luxury Hunter’s Chicken Kievs10.54gIceland
2Morrisons Cook It Chicken Kyiv10.00gMorrisons
3Waitrose Chicken Kyivs With Ham And Cheese9.14gWaitrose
4Charlie Bigham’s Chicken Kyiv8.89gTesco, Waitrose
5Sainsbury’s Fresh British Chicken Breast Fillet garlic Kyiv8.65gSainsbury’s
5Moy Park Ultimate Garlic Kievs8.65gOcado, ASDA
[Benchmark] Birds Eye Garlic And Herb Chicken Kievs4.55gTesco (& most others)
Find more high protein per 100kcal chicken kyivs in the full data table.

In perspective

Iceland’s Luxury Kievs contain 6g of protein per 100kcal more than the ubiquitous Birds Eye Kievs. That equates to triple the protein per serving (from 11.77g to 33.08g) for only 55 calories more.

That’s the equivalent protein gain to adding 4 large eggs to your plate but only paying 25% of the calories for it.

Image credit: @uknewestfoods

Highest protein chicken kyivs (per serving)

If you’re bulking and looking for chicken kyivs with the highest protein content per serving (per kyiv), regardless of calories, here are the top picks. 

#NameProtein (Serv.)Stockists
1No.1 Parmigiano Reggiano & Truffle Chicken Kyiv44.10gWaitrose
2M&S Gastropub Chicken Kyiv for One39.83gM&S (via Ocado)
3Sainsbury’s Fresh British Chicken Breaded Kyiv, Taste the Difference 470g38.42gSainsbury’s
4Sainsbury’s Fresh British Chicken Breast Fillet garlic Kyiv38.21gSainsbury’s
5ASDA Extra Special Wild Garlic British Chicken Kievs34.01gASDA
[Benchmark] Birds Eye Garlic And Herb Chicken Kievs11.77gTesco (& most others)
Find more high protein per serving chicken kyivs in the full data table.

In perspective

Swap in the Waitrose Parmigiano & Truffle Kyivs for your regular Birds Eye kyivs, and you will be quadrupling your protein intake.

That’s the equivalent protein gain of a lamb leg steak or 1.5 large tins of baked beans!

Image credit: @slimmingwithlauren

Highest protein chicken kyivs (per 100g)

If you’re looking for chicken kyivs with the highest protein content per hundred grams, regardless of portion size, here are the top picks. 

#NameProtein (100g)Stockists
1Sainsbury’s Fresh British Chicken Breast Fillet garlic Kyiv19.80gSainsbury’s
2Morrisons Cook It Chicken Kyiv19.70gMorrisons
3Waitrose Chicken Kyivs With Ham And Cheese19.10gWaitrose
4ASDA Extra Special Wild Garlic British Chicken Kievs19.00gASDA
4Specially Selected Sourdough Breaded Wild Garlic & Jersey Butter Chicken Kievs19.00gAldi
5ASDA Free From 2 Chicken Kievs18.00gASDA
[Benchmark] Birds Eye Garlic And Herb Chicken Kievs11.00gTesco (& most others)
Find more high protein per 100g chicken kyivs in the full data table.

In perspective

Sainsbury’s Fresh Chicken Breast Fillet Kyivs contain around 9g more protein per 100g than Birds Eye kyivs. That’s 26g protein extra per kyivthe equivalent protein gain of eating a whole Big Mac!

Image credit: @pinchofcalories___

Lowest calorie chicken kyivs (per serving)

These chicken kyivs have the lowest calories per serving (one Kyiv). Ideal if you’ve already met your protein goal already and want the lowest-calorie option (be mindful of the sizes though).

#Namekcal (serv.)Stockists
1Birds Eye Cheese & Ham Chicken Kievs244kcalSainsbury’s, Iceland, Morrisons
2Sainsbury’s Cheese & Ham Fresh British Chicken Breaded Kyiv247kcalSainsbury’s
2Iceland Hoisin Chicken Breast Kievs247kcalIceland
3Iceland Cheese & Ham Chicken Breast Kievs255kcalIceland
4Tesco 4 Cheese & Bacon Breaded Chicken Kievs257kcalTesco
5Birds Eye Garlic And Herb Chicken Kievs259kcalTesco, ASDA, Sainsbury’s, Morrisons
[Benchmark] Birds Eye Garlic And Herb Chicken Kievs259kcalTesco (& most others)
Find more low-calorie chicken kyivs in the full data table.

In perspective

If you usually buy the Birds Eye kyivs, you are already buying one of the lowest calories per portion options. But note they are low in protein per 100g and per 100kcal, so you should consider more nutritious options.

Image credit: @gingerninjadoeslife

Lowest calorie chicken kyivs (per 100g)

To put the various sizes of kyivs on a level playing field and give the larger ones a chance, here are the lowest calorie chicken kyivs per 100g.

#Namekcal (100g)Stockists
1Iceland Luxury Hunter’s Chicken Kievs166kcalIceland
2Morrisons Cook It Chicken Kyiv197kcalMorrisons
3Charlie Bigham’s Chicken Kyiv198kcal Tesco, Waitrose
4Iceland Hoisin Chicken Breast Kievs206kcal Iceland
5Moy Park Ultimate Garlic Kievs207kcal Ocado, ASDA
[Benchmark] Birds Eye Garlic And Herb Chicken Kievs242kcalTesco (& most others)
Find more low-calorie per 100g chicken kievs in the full data table.

In perspective

If you swapped Birds Eye chicken kyivs for the Iceland Luxury kyivs, you could save 76 calories per kyiv while gaining 80g per kyiv in volume!

76 calories is the equivalent of consuming 1.5 restaurant portions of butter or swimming breaststroke for 5 minutes.

Image credit: @jasonbuckner104

Lowest calorie chicken kyivs (per 10g protein)

These are the chicken kyivs that allow you to add 10g of protein to your meal for the fewest calories (this doesn’t account for portion size).

#Namekcal (10g prot.)Stockists
1Iceland Luxury Hunter’s Chicken Kievs95kcalIceland
2Morrisons Cook It Chicken Kyiv100kcalMorrisons
3Waitrose Chicken Kyivs With Ham And Cheese109kcalWaitrose
4Charlie Bigham’s Chicken Kyiv113kcalTesco, Waitrose
5Sainsbury’s Fresh British Chicken Breast Fillet garlic Kyiv116kcalSainsbury’s
5ASDA Extra Special Wild Garlic British Chicken Kievs116kcalASDA
5Moy Park Ultimate Garlic Kievs116kcalOcado, ASDA
5Specially Selected Sourdough Breaded Wild Garlic & Jersey Butter Chicken Kievs116kcalAldi
[Benchmark] Birds Eye Garlic And Herb Chicken Kievs220kcalTesco (& most others)
Find more low-calorie per 10g chicken kyivs in the full data table.

In perspective

To get 10g of protein on your plate, you would have to eat 120 calories more of Birds Eye kyivs than you would of Morrisons kyivs

That’s the equivalent calories of a Rice Crispies Marshmallow Square bar or what you’d burn during 28 minutes of brisk walking!

Image credit: @3_square_meals

Make a suggestion

Found a product that I’ve missed? Please let me know by leaving a comment, sending a message via the contact page, or DM on Instagram.

A good chicken Kyiv is mouth-wateringly tasty, but can be eye-wateringly high in fat and calories.

Diabetes UK

Just My Opinion

I’m not interested in the ham and cheese-filled kyivs, even if some of them offer high protein. If I’m going to spend the extra calories on a kyiv, I want it to be the traditional garlic butter and herb style.

The Morrisons ‘Cook It’ kyivs have very impressive macros considering they are still filled with the traditional garlic and herb butter. I guess they must have less butter in the centre, and it looks like they have a thinner and looser crumb, which, if true, would mean fewer calories from carbs.

Unfortunately, I don’t plan on going anywhere near a Morrisons soon, so I have to look further down the protein per 100kcal rankings to find a kyiv suitable for my high-protein calorie-controlled diet.

I could try Charlie Bigham’s kyivs from Tesco, which aren’t far off the Macros of Morrisons’ kyivs, but they’re currently £9.50 for two! They can’t be that good, can they?

Aldi’s Specially Selected Sourdough Breaded Kievs offer virtually the same protein per 100kcal as Bigham’s but with a slightly bigger portion size at £3.99 for 2. I’m definitely going to pick those up on my next trip.

ASDA, Sainsbury’s & Waitrose all have offerings with similar macros and prices, which I would also try if there were branches handy for me.

An oven-baked chicken breast without the skin would give you 20g protein per 100kcal. Compare that to the kyivs I found with the highest protein per 100kcal (10g). You’re at least doubling the calories of a chicken breast by buying it in the form of a kyiv. Worth it?

Considerations

The top picks above give you a shortcut to the items that best fit your protein and calorie goals. I do not recommend that you buy them without considering the other factors. Below are some examples of factors you may consider. And remember, if the top picks above aren’t a good fit for you, check out the full data table to see the other options I found that didn’t make the top 5.

Other Macros

Chicken Kyivs’ macronutrient profile includes fats from the butter filling and carbs from the breadcrumb coating. The amount of butter influences the fat content, and carbs are affected by the coating’s thickness. These values vary across products by a lot.

Non-Traditional Fillings

High-protein, low-calorie Chicken kyivs often use alternative fillings like ham and cheese, diverging from traditional garlic butter. Always read the packaging carefully to make sure you’re getting the filling that you want.

Meat Quality

The quality of meat in Chicken Kyivs varies, with some products made from whole chicken breast while others use processed “shaped” chicken.

Size

Chicken Kyivs vary significantly in size, typically ranging from 100g to 250g per piece. The size is crucial for determining portion control and understanding the nutritional content relative to the amount consumed.

Sources

Nutritional information for each top pick was taken from the retailer’s website.

All metrics on this page are calculated by us using data collected from retailer websites and compiled in my unique data table of all chicken kyivs available in the UK.

Protein and calorie amounts for other foods and exercises mentioned in the “In Perspective” and “Just My Opinion” sections were all obtained from Nutracheck. Please note that calorie equivalents for exercises vary depending on individual factors like sex and weight.

Images sources under each image, if not created by us.

What are your favourite chicken kyivs?

Let me know in the comments

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