Popeyes calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Popeyes order from 52 single orders — 32 entrées, the rest sides and drinks — using Popeyes's own published figures. The lightest meal-sized order is the Bonafide Mild Chicken Leg at 160 calories; the heaviest entrée, the Chicken Livers, is 1,190. The most protein in a complete meal under 500 is 35 g.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 52 single orders
- 160 cal lightest order
- 35g protein in a meal under 500
- 200–1,500 cal cap range
As of September 2026, 52 Popeyes single orders can go into a built order, and the most protein in a complete Popeyes meal under 500 calories is 35 g (A Bonafide Mild Chicken Breast and a water).
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 — Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein).
Most protein
- Bonafide Mild Chicken Breast440 cal · 35g
- Water0 cal
440 of 500 cal · 35 g protein
What to say at the counter: “A Bonafide Mild Chicken Breast and a water — 440 cal, 35 g protein.”
Get it at the nearest Popeyes →Most filling
- Chicken Blackened Tenders (3 Pcs)170 cal · 26g
- Baguette90 cal · 3g
- Water0 cal
260 of 500 cal · 29 g protein
What to say at the counter: “Chicken Blackened Tenders (3 Pcs), a Baguette, and a water — 260 cal, 29 g protein.”
Get it at the nearest Popeyes →Lightest
- Bonafide Mild Chicken Leg160 cal · 14g
- Baguette90 cal · 3g
- Water0 cal
250 of 500 cal · 17 g protein
What to say at the counter: “A Bonafide Mild Chicken Leg, a Baguette, and a water — 250 cal, 17 g protein.”
Get it at the nearest Popeyes →The 20 lightest single orders at Popeyes
Meal-sized single orders (at least 150 calories or 10 g protein) sorted lightest first — the rows the builder reaches for at a tight cap. 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 |
|---|---|---|
| Bonafide Mild Chicken Leg | 160 | 14g |
| Bonafide Spicy Chicken Leg | 170 | 13g |
| Chicken Blackened Tenders (3 Pcs) | 170 | 26g |
| Corn On The Cob | 190 | 6g |
| Bonafide Mild Chicken Wing | 210 | 13g |
| Bonafide Spicy Chicken Wing | 210 | 13g |
| Chicken & Sausage Jambalaya | 220 | 10g |
| Biscuit | 260 | 4g |
| Bonafide Spicy Chicken Thigh | 260 | 14g |
| Bonafide Mild Chicken Thigh | 280 | 14g |
| Mississippi Mud Pie | 280 | 3g |
| Chicken Spicy Tenders (3 Pcs) | 310 | 28g |
| Loaded Chicken Wrap | 310 | 14g |
| Mardi Gras Cheesecake | 310 | 4g |
| Strawberry Cheesecake Cup | 318 | 4g |
| Hot Cinnamon Apple Pie | 320 | 3g |
| Mashed Potatoes (Large) | 330 | 9g |
| Blackened Bbq Chicken Po' Boy | 340 | 24g |
| Chicken Mild Tenders (3pcs) | 340 | 27g |
| Hot Sweet Potato Pie | 350 | 4g |
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 (all 54 items)
- Popeyes under 300 calories (13 orders)
- Popeyes under 400 calories (28 orders)
- Popeyes under 500 calories (34 orders)
- Popeyes under 600 calories (40 orders)
- High-protein Popeyes orders (11 items)
Calculators at other chains
The same builder at 3 Chicken chains, or compare every chain on fast food under 500 calories.