Low-Calorie Popeyes Menu
The lowest-calorie and highest-protein picks at Popeyes, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Popeyes nearest you.
- 38 items tracked
- 150 cal lowest pick
- 63g top protein
- 25 under 500 cal
Lowest-calorie Popeyes items
| Item | Calories | Protein |
|---|---|---|
| Mashed Potatoes with Cajun Gravy (Reg) | 110 | 3g |
| Coleslaw (Reg) | 140 | 1g |
| Tender - Classic (Kids Meal) | 150 | 13g |
| Leg (Each) | 160 | 14g |
| Leg - Classic (Kids Meal) | 160 | 14g |
| Tenders - Blackened (3 Pieces) | 170 | 26g |
| Nuggets (4 Pieces) (Kids Meal) | 190 | 11g |
| Wing (Each) | 210 | 13g |
| Biscuit | 210 | 3g |
| Cinnamon Apple Pie | 240 | 3g |
| Red Beans & Rice (Reg) | 250 | 8g |
| Cajun Fries (Reg) | 270 | 4g |
| Thigh (Each) | 280 | 14g |
| Tenders - Blackened (5 Pieces) | 280 | 43g |
| Homestyle Mac & Cheese (Reg) | 280 | 11g |
Highest-protein Popeyes items
Best picks when you're chasing a protein target.
| Item | Calories | Protein |
|---|---|---|
| Tenders - Classic or Spicy (5 Pieces) | 740 | 63g |
| Tenders - Blackened (5 Pieces) | 280 | 43g |
| Bone-In Classic Wings | 660 | 38g |
| Bone-In Lemon Pepper Wings | 670 | 38g |
| Tenders - Classic or Spicy (3 Pieces) | 450 | 38g |
| Breast (Each) | 380 | 35g |
| Nuggets (12 Pieces) | 570 | 34g |
| Homestyle Mac & Cheese (Lg) | 850 | 33g |
| Chicken Sandwich - Classic | 700 | 28g |
| Chicken Sandwich - Spicy | 700 | 28g |
| Tenders - Blackened (3 Pieces) | 170 | 26g |
| Nuggets (8 Pieces) | 380 | 22g |
| Egg & Sausage Biscuit | 690 | 20g |
| Red Beans & Rice (Lg) | 610 | 19g |
| Chicken Biscuit | 490 | 17g |
Best protein per calorie at Popeyes
The most "protein-dense" choices — the most grams of protein for each 100 calories.
| Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|
| Tenders - Blackened (5 Pieces) | 280 | 43g | 15.4g |
| Tenders - Blackened (3 Pieces) | 170 | 26g | 15.3g |
| Breast (Each) | 380 | 35g | 9.2g |
| Leg (Each) | 160 | 14g | 8.8g |
| Leg - Classic (Kids Meal) | 160 | 14g | 8.8g |
| Tender - Classic (Kids Meal) | 150 | 13g | 8.7g |
| Tenders - Classic or Spicy (5 Pieces) | 740 | 63g | 8.5g |
| Tenders - Classic or Spicy (3 Pieces) | 450 | 38g | 8.4g |
| Wing (Each) | 210 | 13g | 6.2g |
| Nuggets (12 Pieces) | 570 | 34g | 6.0g |
| Nuggets (8 Pieces) | 380 | 22g | 5.8g |
| Nuggets (4 Pieces) (Kids Meal) | 190 | 11g | 5.8g |
Eat at Popeyes without blowing your cap
MinMax finds the best Popeyes meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — freeFull Popeyes nutrition (lowest calories first)
Calories and macros for all 38 Popeyes items we track.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mashed Potatoes with Cajun Gravy (Reg) | 110 | 3g | 18g | 4g |
| Coleslaw (Reg) | 140 | 1g | 12g | 10g |
| Tender - Classic (Kids Meal) | 150 | 13g | 12g | 7g |
| Leg (Each) | 160 | 14g | 5g | 9g |
| Leg - Classic (Kids Meal) | 160 | 14g | 5g | 9g |
| Tenders - Blackened (3 Pieces) | 170 | 26g | 2g | 2g |
| Nuggets (4 Pieces) (Kids Meal) | 190 | 11g | 10g | 12g |
| Wing (Each) | 210 | 13g | 8g | 14g |
| Biscuit | 210 | 3g | 20g | 13g |
| Cinnamon Apple Pie | 240 | 3g | 35g | 16g |
| Red Beans & Rice (Reg) | 250 | 8g | 22g | 16g |
| Cajun Fries (Reg) | 270 | 4g | 33g | 14g |
| Thigh (Each) | 280 | 14g | 7g | 21g |
| Tenders - Blackened (5 Pieces) | 280 | 43g | 3g | 3g |
| Homestyle Mac & Cheese (Reg) | 280 | 11g | 16g | 21g |
| Mashed Potatoes with Cajun Gravy (Lg) | 330 | 9g | 54g | 12g |
| Hash Rounds | 360 | 3g | 41g | 20g |
| Grits | 370 | 5g | 80g | 5g |
| Breast (Each) | 380 | 35g | 16g | 20g |
| Nuggets (8 Pieces) | 380 | 22g | 19g | 24g |
| Popcorn Shrimp (1/4 lb) | 390 | 14g | 28g | 25g |
| Bacon Biscuit | 400 | 8g | 37g | 25g |
| Coleslaw (Lg) | 420 | 3g | 36g | 30g |
| Tenders - Classic or Spicy (3 Pieces) | 450 | 38g | 29g | 21g |
| Chicken Biscuit | 490 | 17g | 47g | 26g |
| Egg Biscuit | 510 | 13g | 41g | 29g |
| Sausage & Gravy Biscuit | 510 | 10g | 42g | 33g |
| Sausage Biscuit | 540 | 13g | 41g | 36g |
| Nuggets (12 Pieces) | 570 | 34g | 28g | 36g |
| Red Beans & Rice (Lg) | 610 | 19g | 51g | 40g |
| Bone-In Classic Wings | 660 | 38g | 27g | 44g |
| Bone-In Lemon Pepper Wings | 670 | 38g | 30g | 44g |
| Egg & Sausage Biscuit | 690 | 20g | 43g | 45g |
| Chicken Sandwich - Classic | 700 | 28g | 50g | 42g |
| Chicken Sandwich - Spicy | 700 | 28g | 50g | 42g |
| Tenders - Classic or Spicy (5 Pieces) | 740 | 63g | 48g | 34g |
| Cajun Fries (Lg) | 800 | 10g | 97g | 42g |
| Homestyle Mac & Cheese (Lg) | 850 | 33g | 48g | 63g |
Popeyes nutrition FAQ
- What is the lowest-calorie item at Popeyes?
- The lowest-calorie substantial item at Popeyes is the Tender - Classic (Kids Meal) at about 150 calories with 13g protein.
- What is the highest-protein option at Popeyes?
- Tenders - Classic or Spicy (5 Pieces) leads with roughly 63g of protein (about 740 calories).
- What's the most protein-efficient Popeyes order?
- Tenders - Blackened (5 Pieces) delivers the most protein per calorie — about 43g protein for 280 calories.
- How many Popeyes items are under 500 calories?
- Around 25 of 38 Popeyes menu items we track come in at 500 calories or less.
Sources: lovethatchickenfrom.popeyes.com, lovethatchickenfrom.popeyes.com, popeyesofficial.com. Figures are estimates and may change — verify with Popeyes.
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