Popeyes Calories & Nutrition (54 items)

See the lowest-calorie and highest-protein items at Popeyes, with calories, protein, carbs and fat for every item we track. Plan an order that fits your calorie goal, then let MinMax build the best one at the Popeyes nearest you.

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

• 54 items tracked
• 160 cal lowest pick
• 35g top protein ≤ 700 cal
• 34 under 500 cal

As of September 2026, 34 of the 54 Popeyes items we track come in under 500 calories.

Lowest-calorie Popeyes items

Meal-sized items only (at least 150 calories or 10 g protein) — garnishes and drinks are left out.

Highest-protein Popeyes items under 700 calories

Best picks when you're chasing a protein target without spending the whole day's budget.

Best protein per calorie at Popeyes

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Full Popeyes nutrition (lowest calories first)

Calories and macros for all 54 Popeyes items we track. Also available as JSON.

Popeyes nutrition FAQ

What is the lowest-calorie item at Popeyes?

The lowest-calorie meal-sized item at Popeyes is the Bonafide Mild Chicken Leg at about 160 calories with 14g protein.

What is the highest-protein option at Popeyes under 700 calories?

Bonafide Mild Chicken Breast leads with roughly 35g of protein for about 440 calories.

What's the most protein-efficient Popeyes order?

Chicken Blackened Tenders (3 Pcs) delivers the most protein per calorie — about 26g protein for 170 calories.

How many Popeyes items are under 500 calories?

34 of the 54 Popeyes menu items we track come in at 500 calories or less.

Where do these Popeyes numbers come from?

From healthyfastfood.org (third-party host), last refreshed September 14, 2026. The chain's own document could not be read from its site, so figures are as published in a copy of its nutrition guide hosted by a third party; see the methodology page for how rows are checked.

Source: healthyfastfood.org (third-party host) · Data refreshed September 14, 2026. Figures are estimates and may change — verify with Popeyes. Read how we gather and check this data.

More 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)
• Popeyes under 600 calories (40 orders)
• High-protein Popeyes orders (11 items)
• Popeyes calorie calculator (build an order under your cap)

Similar chains

Chicken chains with their own calorie tables, or browse all 30.

• Raising Cane's
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• KFC
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