Popeyes under 500 calories: 44 orders, ranked

Of the 65 single orders we track at Popeyes, 44 come in at or under 500 calories — 68%. The most protein in one item under 500 is the Blackened Tenders (8), 72 g for 460 calories; the most filling by protein and fiber per calorie is the Blackened Tenders (2) (19 g protein, 0 g fiber, 110 cal). 31 entrées fit under 500; 14 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

• 44 orders under 500
• 72g most protein in one item
• 72g protein in a full meal
• 14 entrées over 500

As of October 2026, 44 of the 65 Popeyes single orders we track come in at or under 500 calories, and the most protein in a complete Popeyes meal under 500 is 72 g (8 Blackened Tenders and a 20-ounce bottle of Diet Coke).

Three complete Popeyes meals under 500 calories

Under 500, the most-protein meal is built on the Blackened Tenders (8) (460 cal), which leaves 40 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 400; the others use the extra 100 calories.

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Every Popeyes order under 500 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 500 is 260 calories and 31 of the 44 are entrées. Figures as Popeyes published them, rounded to whole numbers (how we check them).

What 500 calories buys at Popeyes

Going from 400 to 500 calories adds 10 orders: Blackened Wrap Spicy (limited time) (410), Blackened Ranch Wrap (420), Blackened Wrap (limited time) (420), Classic Tenders (3) (460), Spicy Tenders (3) (460), Blackened Tenders (8) (460), Classic Wrap (limited time) (480) and Coleslaw (Large) (480) and 2 more.

What doesn't fit under 500

14 of 45 Popeyes entrées are over 500 calories; the lightest of them, the Honey BBQ Chicken Sandwich, misses by 130 calories at 630. Tighter budget: Popeyes under 400.

More at Popeyes

• Popeyes calories & nutrition (73 items listed)
• Popeyes under 300 calories (28 orders)
• Popeyes under 400 calories (34 orders)
• High-protein Popeyes orders (10 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.

• Bojangles under 500
• Zaxby's under 500
• Chester's Chicken under 500