Popeyes calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Popeyes order from 65 single orders — 45 entrées, 15 sides, 3 breakfast items and 2 drinks — using Popeyes' own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Blackened Tenders (2) at 110 calories; the heaviest entrée, the Spicy Tenders (8), is 1,220. The most protein in a complete meal under 500 is 72 g.
Source: Popeyes nutrition guide (official) · Data refreshed · protein missing for 2 of 73 items; carbs missing for 2 of 73 items; fat missing for 2 of 73 items
- 65 single orders
- 110 cal lightest main
- 72g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 65 Popeyes single orders can go into a built order, and the most protein in a complete Popeyes meal under 500 calories is 72 g (8 Blackened Tenders and a 20-ounce bottle of Diet Coke).
Build your Popeyes order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Popeyes meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Blackened Tenders (8)460 cal · 72g
- 20oz Bottle Diet Coke0 cal · 0g
460 of 500 cal · 72 g protein
What to say at the counter: “8 Blackened Tenders and a 20-ounce bottle of Diet Coke — 460 cal, 72 g protein.”
Get it at the nearest Popeyes →Most filling
- Blackened Tenders (8)460 cal · 72g
- 20oz Bottle Diet Coke0 cal · 0g
460 of 500 cal · 72 g protein
What to say at the counter: “8 Blackened Tenders and a 20-ounce bottle of Diet Coke — 460 cal, 72 g protein.”
Get it at the nearest Popeyes →Lightest
- Blackened Tenders (2)110 cal · 19g
- 20oz Bottle Diet Coke0 cal · 0g
110 of 500 cal · 19 g protein
What to say at the counter: “2 Blackened Tenders and a 20-ounce bottle of Diet Coke — 110 cal, 19 g protein.”
Get it at the nearest Popeyes →The 20 lightest meal-sized mains at Popeyes
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Popeyes item is in the full table on the Popeyes calories page and in /data/popeyes.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Blackened Tenders (2) | 110 | 19g |
| Leg Classic (1) (limited time) | 160 | 14g |
| Leg Spicy (1) (limited time) | 160 | 14g |
| Blackened Tenders (3) | 170 | 27g |
| Classic Butterfly Shrimp (4) | 180 | 7g |
| Buffalo Butterfly Shrimp (4) | 190 | 7g |
| Garlic Parm Butterfly Shrimp (4) | 190 | 7g |
| Ghost Pepper Butterfly Shrimp (4) | 190 | 7g |
| Lemon Pepper Butterfly Shrimp (4) | 190 | 7g |
| Wing Classic (1) (limited time) | 210 | 13g |
| Wing Spicy (1) (limited time) | 210 | 13g |
| Biscuits | 210 | 3g |
| Squirt Grapefruit (Regular) (limited time) | 240 | 0g |
| Classic Tenders (2) | 250 | 22g |
| Spicy Tenders (2) | 260 | 23g |
| Thigh Classic (1) (limited time) | 280 | 14g |
| Thigh Spicy (1) (limited time) | 280 | 14g |
| Blackened Tenders (5) | 290 | 45g |
| Classic Butterfly Shrimp (8) | 360 | 14g |
| Blackened Wrap Blackened Ranch | 360 | 17g |
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 — free What the app doesMore at Popeyes
- Popeyes calories & nutrition (73 items listed)
- Popeyes under 300 calories (28 orders)
- Popeyes under 400 calories (34 orders)
- Popeyes under 500 calories (44 orders)
- High-protein Popeyes orders (10 items)
Calculators at other chains
The same builder at 3 Chicken chains, or compare every chain on fast food under 500 calories.