Popeyes under 400 calories: 34 orders, ranked

Of the 65 single orders we track at Popeyes, 34 come in at or under 400 calories — 52%. The most protein in one item under 400 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). 22 entrées fit under 400; 23 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

• 34 orders under 400
• 45g most protein in one item
• 48g protein in a full meal
• 23 entrées over 400

As of October 2026, 34 of the 65 Popeyes single orders we track come in at or under 400 calories, and the most protein in a complete Popeyes meal under 400 is 48 g (5 Blackened Tenders, a regular side of Mashed Potatoes with Cajun Gravy, and a 20-ounce bottle of Diet Coke).

Three complete Popeyes meals under 400 calories

Under 400, the most-protein meal is built on the Blackened Tenders (5) (290 cal), which leaves 110 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). The lightest meal is unchanged from under 300; the others use the extra 100 calories.

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Every Popeyes order under 400 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 400 is 230 calories and 22 of the 34 are entrées. Figures as Popeyes published them, rounded to whole numbers (how we check them).

What 400 calories buys at Popeyes

Going from 300 to 400 calories adds 6 orders: Mashed Potatoes with Cajun Gravy (Large) (310), Strawberry Cupcake Cup (350), Classic Butterfly Shrimp (8) (360), Blackened Wrap Blackened Ranch (360), Breast Classic (1) (limited time) (380) and Breast Spicy (1) (limited time) (380).

What doesn't fit under 400

23 of 45 Popeyes entrées are over 400 calories; the lightest of them, the Blackened Wrap Spicy (limited time), misses by 10 calories at 410. With more room, see Popeyes under 500. Tighter budget: Popeyes under 300. Closest misses: Blackened Wrap Spicy (limited time) (410), Blackened Ranch Wrap (420), Blackened Wrap (limited time) (420), Classic Tenders (3) (460) and Spicy Tenders (3) (460).

More at Popeyes

• Popeyes calories & nutrition (73 items listed)
• Popeyes under 300 calories (28 orders)
• Popeyes under 500 calories (44 orders)
• High-protein Popeyes orders (10 items)
• Popeyes calorie calculator (build an order under your cap)

Under 400 calories at other chains

The same cap at 3 Chicken chains, or the cross-chain pillar: fast food under 400 calories.

• Bojangles under 400
• Zaxby's under 400
• Bonchon under 400