Popeyes under 400 calories: 28 orders, ranked

Of the 54 Popeyes items we track, 28 are single orders at or under 400 calories — 52% of the menu. The most protein in one item under 400 is the Chicken Spicy Tenders (3 Pcs), 28 g for 310 calories; the most filling by protein and fiber per calorie is the Chicken Blackened Tenders (3 Pcs) (26 g protein, 170 cal). 15 entrées fit under 400; 17 do not.

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

• 28 orders under 400
• 28g most protein in one item
• 32g protein in a full meal
• 17 entrées over 400

As of September 2026, 28 of the 54 Popeyes items we track fit under 400 calories, and the most protein in a complete Popeyes meal under 400 is 32 g (Chicken Blackened Tenders (3 Pcs), a Corn On The Cob, and a water).

Three complete Popeyes meals under 400 calories

Under 400, the most-protein entrée — the Chicken Blackened Tenders (3 Pcs), 170 cal — leaves 230 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). The most filling and lightest meals are unchanged from under 300; the other uses the extra 100 calories.

Build your own Popeyes order under 400 calories → Swap any item, add a side, share the link.

Every Popeyes order under 400 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 310 calories and 15 of the 28 are entrées. Figures as Popeyes published them (how we check them).

What 400 calories buys at Popeyes

Going from 300 to 400 calories adds 15 orders: Chicken Spicy Tenders (3 Pcs) (310), Loaded Chicken Wrap (310), Mardi Gras Cheesecake (310), Strawberry Cheesecake Cup (318), Hot Cinnamon Apple Pie (320), Mashed Potatoes (Large) (330), Blackened Bbq Chicken Po' Boy (340) and Chicken Mild Tenders (3pcs) (340) and 7 more.

What doesn't fit under 400

17 of 32 Popeyes entrées are over 400 calories; the lightest of them, the Bonafide Spicy Chicken Breast, misses by 20 calories at 420. With more room, see Popeyes under 500. Tighter budget: Popeyes under 300. Closest misses: Bonafide Spicy Chicken Breast (420), Butterfly Shrimp (420), Bonafide Mild Chicken Breast (440), Catfish Fillet (460) and Chicken Biscuit (490).

More at Popeyes

• Popeyes calories & nutrition (all 54 items)
• Popeyes under 300 calories (13 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 400 calories at other chains

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

• Chick-fil-A under 400
• Arby's under 400
• Sonic Drive-In under 400