Popeyes under 500 calories: 34 orders, ranked
Of the 54 Popeyes items we track, 34 are single orders at or under 500 calories — 63% of the menu. The most protein in one item under 500 is the Bonafide Mild Chicken Breast, 35 g for 440 calories; the most filling by protein and fiber per calorie is the Chicken Blackened Tenders (3 Pcs) (26 g protein, 170 cal). 20 entrées fit under 500; 12 do not.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 34 orders under 500
- 35g most protein in one item
- 35g protein in a full meal
- 12 entrées over 500
As of September 2026, 34 of the 54 Popeyes items we track fit under 500 calories, and the most protein in a complete Popeyes meal under 500 is 35 g (A Bonafide Mild Chicken Breast and a water).
Three complete Popeyes meals under 500 calories
Under 500, the most-protein entrée — the Bonafide Mild Chicken Breast, 440 cal — leaves 60 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 400; the other uses the extra 100 calories.
Most protein
- Bonafide Mild Chicken Breast440 cal · 35g
- Water0 cal
440 of 500 cal · 35 g protein
What to say at the counter: “A Bonafide Mild Chicken Breast and a water — 440 cal, 35 g protein.”
Get it at the nearest Popeyes →Most filling
- Chicken Blackened Tenders (3 Pcs)170 cal · 26g
- Baguette90 cal · 3g
- Water0 cal
260 of 500 cal · 29 g protein
What to say at the counter: “Chicken Blackened Tenders (3 Pcs), a Baguette, and a water — 260 cal, 29 g protein.”
Get it at the nearest Popeyes →Lightest
- Bonafide Mild Chicken Leg160 cal · 14g
- Baguette90 cal · 3g
- Water0 cal
250 of 500 cal · 17 g protein
What to say at the counter: “A Bonafide Mild Chicken Leg, a Baguette, and a water — 250 cal, 17 g protein.”
Get it at the nearest Popeyes →Build your own Popeyes order under 500 calories → Swap any item, add a side, share the link.
Every Popeyes order under 500 calories, ranked by protein
Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 318 calories and 20 of the 34 are entrées. Figures as Popeyes published them (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Bonafide Mild Chicken Breast | 440 | 35g | 8.0g |
| 2 | Bonafide Spicy Chicken Breast | 420 | 33g | 7.9g |
| 3 | Chicken Spicy Tenders (3 Pcs) | 310 | 28g | 9.0g |
| 4 | Chicken Mild Tenders (3pcs) | 340 | 27g | 7.9g |
| 5 | Chicken Blackened Tenders (3 Pcs) | 170 | 26g | 15.3g |
| 6 | Blackened Bbq Chicken Po' Boy | 340 | 24g | 7.1g |
| 7 | Catfish Fillet | 460 | 21g | 4.6g |
| 8 | Chicken Biscuit | 490 | 17g | 3.5g |
| 9 | Cajun Fish Filet | 380 | 16g | 4.2g |
| 10 | Butterfly Shrimp | 420 | 16g | 3.8g |
| 11 | Bonafide Mild Chicken Leg | 160 | 14g | 8.8g |
| 12 | Bonafide Spicy Chicken Thigh | 260 | 14g | 5.4g |
| 13 | Bonafide Mild Chicken Thigh | 280 | 14g | 5.0g |
| 14 | Loaded Chicken Wrap | 310 | 14g | 4.5g |
| 15 | Popcorn Shrimp | 390 | 14g | 3.6g |
| 16 | Bonafide Spicy Chicken Leg | 170 | 13g | 7.6g |
| 17 | Bonafide Mild Chicken Wing | 210 | 13g | 6.2g |
| 18 | Bonafide Spicy Chicken Wing | 210 | 13g | 6.2g |
| 19 | Chicken & Sausage Jambalaya | 220 | 10g | 4.5g |
| 20 | Mashed Potatoes (Large) | 330 | 9g | 2.7g |
| 21 | Bacon Biscuit | 400 | 8g | 2.0g |
| 22 | Corn On The Cob | 190 | 6g | 3.2g |
| 23 | Grits | 370 | 5g | 1.4g |
| 24 | Biscuit | 260 | 4g | 1.5g |
| 25 | Mardi Gras Cheesecake | 310 | 4g | 1.3g |
| 26 | Strawberry Cheesecake Cup | 318 | 4g | 1.3g |
| 27 | Hot Sweet Potato Pie | 350 | 4g | 1.1g |
| 28 | Chocolate Chip Cookies (3 Cookies) | 380 | 4g | 1.1g |
| 29 | Sliced Pecan Pie | 410 | 4g | 1.0g |
| 30 | Baguette | 90 | 3g | 3.3g |
| 31 | Cheddar Cheese Tortilla | 140 | 3g | 2.1g |
| 32 | Mississippi Mud Pie | 280 | 3g | 1.1g |
| 33 | Hot Cinnamon Apple Pie | 320 | 3g | 0.9g |
| 34 | Hashbrowns | 360 | 3g | 0.8g |
What 500 calories buys at Popeyes
Going from 400 to 500 calories adds 6 orders: Sliced Pecan Pie (410), Bonafide Spicy Chicken Breast (420), Butterfly Shrimp (420), Bonafide Mild Chicken Breast (440), Catfish Fillet (460) and Chicken Biscuit (490).
What doesn't fit under 500
12 of 32 Popeyes entrées are over 500 calories; the lightest of them, the Egg Biscuit, misses by 10 calories at 510. With more room, see Popeyes under 600. Tighter budget: Popeyes under 400. Closest misses: Egg Biscuit (510), Sausage & Gravy Biscuit (510), Hottie Chicken Sandwich (534), Sausage Biscuit (540) and Chicken Nuggets (12 Piece) (572).
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 (all 54 items)
- Popeyes under 300 calories (13 orders)
- Popeyes under 400 calories (28 orders)
- Popeyes under 600 calories (40 orders)
- High-protein Popeyes orders (11 items)
- Popeyes calorie calculator (build an order under your cap)
Under 500 calories at other chains
The same cap at 3 Chicken chains, or the cross-chain pillar: fast food under 500 calories.