Popeyes under 300 calories: 13 orders, ranked

Of the 54 Popeyes items we track, 13 are single orders at or under 300 calories — 24% of the menu. The most protein in one item under 300 is the Chicken Blackened Tenders (3 Pcs), 26 g for 170 calories; the most filling by protein and fiber per calorie is the Chicken Blackened Tenders (3 Pcs) (26 g protein, 170 cal). 8 entrées fit under 300; 24 do not.

Source: healthyfastfood.org (third-party host) · Data refreshed September 14, 2026

• 13 orders under 300
• 26g most protein in one item
• 29g protein in a full meal
• 24 entrées over 300

As of September 2026, 13 of the 54 Popeyes items we track fit under 300 calories, and the most protein in a complete Popeyes meal under 300 is 29 g (Chicken Blackened Tenders (3 Pcs), a Baguette, and a water).

Three complete Popeyes meals under 300 calories

Under 300, the most-protein entrée — the Chicken Blackened Tenders (3 Pcs), 170 cal — leaves 130 calories for a side. 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).

Build your own Popeyes order under 300 calories → Swap any item, add a side, share the link.

Every Popeyes order under 300 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 300 is 210 calories and 8 of the 13 are entrées. Figures as Popeyes published them (how we check them).

What 300 calories buys at Popeyes

The 8 lightest orders under 300: Baguette (90), Cheddar Cheese Tortilla (140), Bonafide Mild Chicken Leg (160), Bonafide Spicy Chicken Leg (170), Chicken Blackened Tenders (3 Pcs) (170), Corn On The Cob (190), Bonafide Mild Chicken Wing (210) and Bonafide Spicy Chicken Wing (210).

What doesn't fit under 300

24 of 32 Popeyes entrées are over 300 calories; the lightest of them, the Chicken Spicy Tenders (3 Pcs), misses by 10 calories at 310. With more room, see Popeyes under 400. Closest misses: Chicken Spicy Tenders (3 Pcs) (310), Loaded Chicken Wrap (310), Blackened Bbq Chicken Po' Boy (340), Chicken Mild Tenders (3pcs) (340) and Cajun Fish Filet (380).

More at Popeyes

• Popeyes calories & nutrition (all 54 items)
• Popeyes under 400 calories (28 orders)
• Popeyes under 500 calories (34 orders)
• Popeyes under 600 calories (40 orders)
• High-protein Popeyes orders (11 items)
• Popeyes calorie calculator (build an order under your cap)

Under 300 calories at other chains

The same cap at 3 Chicken chains, or the cross-chain pillar: fast food under 300 calories.

• Chick-fil-A under 300
• KFC under 300
• Arby's under 300