Popeyes under 300 calories: 28 orders, ranked

Of the 65 single orders we track at Popeyes, 28 come in at or under 300 calories — 43%. The most protein in one item under 300 is the Blackened Tenders (5), 45 g for 290 calories; the most filling by protein and fiber per calorie is the Blackened Tenders (2) (19 g protein, 0 g fiber, 110 cal). 18 entrées fit under 300; 27 do not.

Source: Popeyes nutrition guide (official) · Data refreshed October 12, 2026 · protein missing for 2 of 73 items; carbs missing for 2 of 73 items; fat missing for 2 of 73 items

• 28 orders under 300
• 45g most protein in one item
• 45g protein in a full meal
• 27 entrées over 300

As of October 2026, 28 of the 65 Popeyes single orders we track come in at or under 300 calories, and the most protein in a complete Popeyes meal under 300 is 45 g (5 Blackened Tenders and a 20-ounce bottle of Diet Coke).

Three complete Popeyes meals under 300 calories

Under 300, the most-protein meal is built on the Blackened Tenders (5) (290 cal), which leaves 10 calories for its sides and drink. 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).

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Every Popeyes order under 300 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 300 is 210 calories and 18 of the 28 are entrées. Figures as Popeyes published them, rounded to whole numbers (how we check them).

What 300 calories buys at Popeyes

The 8 lightest orders under 300: Blackened Tenders (2) (110), Mashed Potatoes with Cajun Gravy (Regular) (110), Leg Classic (1) (limited time) (160), Leg Spicy (1) (limited time) (160), Cajun Gravy Side (160), Coleslaw (Regular) (160), Blackened Tenders (3) (170) and Classic Butterfly Shrimp (4) (180).

What doesn't fit under 300

27 of 45 Popeyes entrées are over 300 calories; the lightest of them, the Classic Butterfly Shrimp (8), misses by 60 calories at 360. With more room, see Popeyes under 400. Closest misses: Classic Butterfly Shrimp (8) (360), Blackened Wrap Blackened Ranch (360), Breast Classic (1) (limited time) (380) and Breast Spicy (1) (limited time) (380).

More at Popeyes

• Popeyes calories & nutrition (73 items listed)
• Popeyes under 400 calories (34 orders)
• Popeyes under 500 calories (44 orders)
• High-protein Popeyes orders (10 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.

• Bojangles under 300
• Church's Texas Chicken under 300
• Lee's Famous Recipe Chicken under 300