Popeyes under 600 calories: 40 orders, ranked
Of the 54 Popeyes items we track, 40 are single orders at or under 600 calories — 74% of the menu. The most protein in one item under 600 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). 25 entrées fit under 600; 7 do not.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 40 orders under 600
- 35g most protein in one item
- 38g protein in a full meal
- 7 entrées over 600
As of September 2026, 40 of the 54 Popeyes items we track fit under 600 calories, and the most protein in a complete Popeyes meal under 600 is 38 g (A Bonafide Mild Chicken Breast, a Baguette, and a water).
Three complete Popeyes meals under 600 calories
Under 600, the most-protein entrée — the Bonafide Mild Chicken Breast, 440 cal — leaves 160 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 500; the other uses the extra 100 calories.
Most protein
- Bonafide Mild Chicken Breast440 cal · 35g
- Baguette90 cal · 3g
- Water0 cal
530 of 600 cal · 38 g protein
What to say at the counter: “A Bonafide Mild Chicken Breast, a Baguette, and a water — 530 cal, 38 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 600 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 600 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 600 calories → Swap any item, add a side, share the link.
Every Popeyes order under 600 calories, ranked by protein
Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 600 is 340 calories and 25 of the 40 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 | Chicken Nuggets (12 Piece) | 572 | 34g | 5.9g |
| 3 | Bonafide Spicy Chicken Breast | 420 | 33g | 7.9g |
| 4 | Chicken Spicy Tenders (3 Pcs) | 310 | 28g | 9.0g |
| 5 | Hottie Chicken Sandwich | 534 | 28g | 5.2g |
| 6 | Chicken Mild Tenders (3pcs) | 340 | 27g | 7.9g |
| 7 | Chicken Blackened Tenders (3 Pcs) | 170 | 26g | 15.3g |
| 8 | Blackened Bbq Chicken Po' Boy | 340 | 24g | 7.1g |
| 9 | Catfish Fillet | 460 | 21g | 4.6g |
| 10 | Chicken Biscuit | 490 | 17g | 3.5g |
| 11 | Cajun Fish Filet | 380 | 16g | 4.2g |
| 12 | Butterfly Shrimp | 420 | 16g | 3.8g |
| 13 | Bonafide Mild Chicken Leg | 160 | 14g | 8.8g |
| 14 | Bonafide Spicy Chicken Thigh | 260 | 14g | 5.4g |
| 15 | Bonafide Mild Chicken Thigh | 280 | 14g | 5.0g |
| 16 | Loaded Chicken Wrap | 310 | 14g | 4.5g |
| 17 | Popcorn Shrimp | 390 | 14g | 3.6g |
| 18 | Bonafide Spicy Chicken Leg | 170 | 13g | 7.6g |
| 19 | Bonafide Mild Chicken Wing | 210 | 13g | 6.2g |
| 20 | Bonafide Spicy Chicken Wing | 210 | 13g | 6.2g |
| 21 | Egg Biscuit | 510 | 13g | 2.5g |
| 22 | Sausage Biscuit | 540 | 13g | 2.4g |
| 23 | Chicken & Sausage Jambalaya | 220 | 10g | 4.5g |
| 24 | Sausage & Gravy Biscuit | 510 | 10g | 2.0g |
| 25 | Mashed Potatoes (Large) | 330 | 9g | 2.7g |
| 26 | Bacon Biscuit | 400 | 8g | 2.0g |
| 27 | Corn On The Cob | 190 | 6g | 3.2g |
| 28 | Onion Rings (12 Piece) | 560 | 6g | 1.1g |
| 29 | Grits | 370 | 5g | 1.4g |
| 30 | Biscuit | 260 | 4g | 1.5g |
| 31 | Mardi Gras Cheesecake | 310 | 4g | 1.3g |
| 32 | Strawberry Cheesecake Cup | 318 | 4g | 1.3g |
| 33 | Hot Sweet Potato Pie | 350 | 4g | 1.1g |
| 34 | Chocolate Chip Cookies (3 Cookies) | 380 | 4g | 1.1g |
| 35 | Sliced Pecan Pie | 410 | 4g | 1.0g |
| 36 | Baguette | 90 | 3g | 3.3g |
| 37 | Cheddar Cheese Tortilla | 140 | 3g | 2.1g |
| 38 | Mississippi Mud Pie | 280 | 3g | 1.1g |
| 39 | Hot Cinnamon Apple Pie | 320 | 3g | 0.9g |
| 40 | Hashbrowns | 360 | 3g | 0.8g |
What 600 calories buys at Popeyes
Going from 500 to 600 calories adds 6 orders: Egg Biscuit (510), Sausage & Gravy Biscuit (510), Hottie Chicken Sandwich (534), Sausage Biscuit (540), Onion Rings (12 Piece) (560) and Chicken Nuggets (12 Piece) (572).
What doesn't fit under 600
7 of 32 Popeyes entrées are over 600 calories; the lightest of them, the Buffalo Ranch Chicken Sandwich, misses by 34 calories at 634. Tighter budget: Popeyes under 500. Closest misses: Buffalo Ranch Chicken Sandwich (634), Chicken Po' Boy (660), Egg & Sausage Biscuit (690), Chicken Sandwich (699) and Spicy Chicken Sandwich (700).
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 500 calories (34 orders)
- High-protein Popeyes orders (11 items)
- Popeyes calorie calculator (build an order under your cap)
Under 600 calories at other chains
The same cap at 3 Chicken chains, or the cross-chain pillar: fast food under 500 calories (the 600-calorie cap has no cross-chain page yet).