High-protein Popeyes orders: 10 items with 25 g or more
10 Popeyes orders carry at least 25 g of protein at 700 calories or less. Ranked by protein per 100 calories, the Blackened Tenders (3) leads at 15.9 g per 100 (27 g for 170 cal); by sheer grams the Blackened Tenders (8) has the most, 72 g for 460 calories. 2 of the 10 clear 40 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
- 10 orders ≥ 25 g
- 15.9g best protein / 100 cal
- 72g most in one item
- 72g in a full meal under 500
As of October 2026, the most protein in a complete Popeyes meal under 500 calories is 72 g, and under 700 it is 81 g (8 Blackened Tenders, a regular side of Cajun Rice, and a 20-ounce bottle of Diet Coke).
The most protein in a complete Popeyes meal
The extra 200 calories from 500 to 700 buy 9 g more protein at Popeyes. 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 under 500
- 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 protein under 700
- Blackened Tenders (8)460 cal · 72g
- Cajun Rice (Regular)230 cal · 9g
- 20oz Bottle Diet Coke0 cal · 0g
690 of 700 cal · 81 g protein
What to say at the counter: “8 Blackened Tenders, a regular side of Cajun Rice, and a 20-ounce bottle of Diet Coke — 690 cal, 81 g protein.”
Get it at the nearest Popeyes →Popeyes orders with 25 g+ protein, ranked per calorie
Single orders of 700 calories or less — no desserts, kids' meals, combos, sauces or toppings — by grams of protein per 100 calories, so the Blackened Tenders (3) (27 g in 170 cal) ranks above the Blackened Tenders (8) (72 g in 460 cal). The median of these 10 orders is 460 calories. Figures as Popeyes published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Blackened Tenders (3) | 170 | 27g | 15.9g |
| 2 | Blackened Tenders (8) | 460 | 72g | 15.7g |
| 3 | Blackened Tenders (5) | 290 | 45g | 15.5g |
| 4 | Breast Classic (1) (limited time) | 380 | 35g | 9.2g |
| 5 | Breast Spicy (1) (limited time) | 380 | 35g | 9.2g |
| 6 | Classic Tenders (3) | 460 | 38g | 8.3g |
| 7 | Spicy Tenders (3) | 460 | 38g | 8.3g |
| 8 | Classic Wings (6) | 640 | 35g | 5.5g |
| 9 | Ghost Pepper Rub Wings (6) | 650 | 35g | 5.4g |
| 10 | Honey BBQ Chicken Sandwich | 630 | 26g | 4.1g |
Build a high-protein Popeyes order under your own cap → Ranked by protein, any cap from 200 to 1,500.
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)
- Popeyes calorie calculator (build an order under your cap)
High-protein orders at other chains
3 Chicken chains with their own high-protein page, or see which chain gives the most protein under 500 calories and fast food under 500 calories.