Fast food

Popeyes nutrition: calories and protein

Most protein: Tenders - Classic or Spicy (5 pieces), 58 g in 650 calories.

TerencePublished Oct 26, 2026Updated Oct 26, 2026

ProteinCarbsFatShare of the item’s calories from each, using 4, 4 and 9 calories per gram (21 CFR 101.9).

Popeyes menu items, most protein first
Item	Calories	Protein	Protein per 100 cal	Fat	Carbs	Sodium
Tenders - Classic or Spicy (5 pieces)Chicken · 5 Pieces	650	58 g	8.9 g	32 g	41 g	2,840 mg
Signature Chicken Breast (each)Chicken · 1 each	620	52 g	8.4 g	30 g	17 g	1,780 mg
Tenders - Blackened (5 pieces)Chicken · 5 Pieces	280	47 g	16.8 g	9 g	4 g	1,430 mg
Honey BBQ Bone-In Wings (6 pieces)Chicken · 6 Pieces	850	36 g	4.2 g	38 g	90 g	3,510 mg
Sweet & Spicy Bone-In Wings (6 pieces)Chicken · 6 Pieces	870	36 g	4.1 g	38 g	96 g	3,810 mg
Tenders - Classic or Spicy (3 pieces)Chicken · 3 Pieces	390	35 g	9.0 g	19 g	25 g	1,700 mg
Classic Bone-In Wings (6 pieces)Chicken · 6 Pieces	640	35 g	5.5 g	38 g	40 g	2,430 mg
Ghost Pepper Bone-In Wings (6 pieces)Chicken · 6 Pieces	650	35 g	5.4 g	38 g	42 g	2,930 mg
Homestyle Mac & Cheese (Large)Sides · large	850	33 g	3.9 g	63 g	48 g	1,540 mg
Cajun Rice (Large)Sides · large	780	31 g	4.0 g	26 g	107 g	1,650 mg
Tenders - Blackened (3 pieces)Chicken · 3 Pieces	170	28 g	16.5 g	6 g	2 g	860 mg
Chicken Sandwich-ClassicSandwiches · 1 serving	700	28 g	4.0 g	42 g	50 g	1,440 mg
Chicken Sandwich-SpicySandwiches · 1 serving	700	28 g	4.0 g	42 g	50 g	1,470 mg
Signature Chicken Thigh (each)Chicken · 1 each	490	25 g	5.1 g	34 g	18 g	1,120 mg
Honey Chicken BiscuitSandwiches · 1 serving	730	23 g	3.2 g	41 g	67 g	1,750 mg
Egg & Sausage BiscuitBreakfast · 1 serving	690	20 g	2.9 g	45 g	43 g	1,520 mg
Classic Tender WrapWraps · 1 serving	480	19 g	4.0 g	32 g	31 g	1,260 mg
Spicy Tender WrapWraps · 1 serving	480	19 g	4.0 g	31 g	32 g	1,320 mg
Classic Tender Blackened Ranch WrapWraps · 1 serving	430	19 g	4.4 g	25 g	32 g	1,340 mg
Red Beans & Rice (Large)Sides · large	640	18 g	2.8 g	40 g	73 g	1,420 mg
Chicken BiscuitBreakfast · 1 serving	490	17 g	3.5 g	26 g	47 g	1,280 mg
Signature Chicken Leg (each)Chicken · 1 each	200	15 g	7.5 g	12 g	9 g	540 mg
Signature Chicken Wing (each)Chicken · 1 each	220	14 g	6.4 g	15 g	11 g	630 mg
Butterfly Shrimp (8 pieces)Snacks · 8 Pieces	360	14 g	3.9 g	21 g	30 g	1,140 mg
Sausage BiscuitBreakfast · 1 serving	540	13 g	2.4 g	36 g	41 g	1,100 mg
Egg BiscuitBreakfast · 1 serving	510	13 g	2.5 g	29 g	41 g	1,160 mg
Kids Tender - ClassicChicken · 1 each	130	12 g	9.2 g	6 g	8 g	570 mg
Kids Leg - ClassicChicken · 1 each	190	12 g	6.3 g	11 g	9 g	350 mg
Homestyle Mac & Cheese (Regular)Sides · regular	280	11 g	3.9 g	20 g	16 g	510 mg
Sausage & Gravy BiscuitBreakfast · 1 serving	510	10 g	2.0 g	33 g	42 g	1,090 mg
Cajun Fries (Large)Sides · large	740	9 g	1.2 g	41 g	86 g	1,720 mg
Cajun Rice (Regular)Sides · regular	230	9 g	3.9 g	10 g	27 g	560 mg
Bacon BiscuitBreakfast · 1 serving	400	8 g	2.0 g	25 g	37 g	780 mg
Mashed Potatoes With Cajun Gravy (Large)Sides · large	310	7 g	2.3 g	14 g	39 g	2,190 mg
Red Beans & Rice (Regular)Sides · regular	260	7 g	2.7 g	16 g	29 g	580 mg
Strawberry & Cream Cheese PieDesserts · 1 serving	300	4 g	1.3 g	17 g	34 g	290 mg
BiscuitSides · 1 each	230	3 g	1.3 g	14 g	24 g	520 mg
Cajun Fries (Regular)Sides · regular	270	3 g	1.1 g	15 g	31 g	620 mg
Mashed Potatoes With Cajun Gravy (Regular)Sides · regular	110	3 g	2.7 g	6 g	13 g	750 mg
Coleslaw (Large)Sides · large	480	3 g	0.6 g	37 g	37 g	620 mg
Hash RoundsBreakfast · 1 serving	360	3 g	0.8 g	20 g	41 g	450 mg
Cinnamon Apple PieDesserts · 1 serving	280	3 g	1.1 g	14 g	35 g	260 mg
Orange JuiceDrinks · 1 serving	140	2 g	1.4 g	0 g	33 g	20 mg
Coleslaw (Regular)Sides · regular	160	1 g	0.6 g	12 g	12 g	210 mg
CoffeeDrinks · 1 serving	0	0 g	0.0 g	0 g	0 g	0 mg
Coke (Regular)Drinks · regular	240	0 g	0.0 g	0 g	65 g	60 mg
Diet Coke (Regular)Drinks · regular	0	0 g	0.0 g	0 g	0 g	80 mg
Sprite (Regular)Drinks · regular	230	0 g	0.0 g	0 g	61 g	115 mg
Fanta Strawberry (Regular)Drinks · regular	260	0 g	0.0 g	0 g	72 g	140 mg
Fanta Orange (Regular)Drinks · regular	250	0 g	0.0 g	0 g	66 g	65 mg
Mountain Dew (Regular)Drinks · regular	280	0 g	0.0 g	0 g	73 g	85 mg
Pepsi (Regular)Drinks · regular	250	0 g	0.0 g	0 g	69 g	55 mg
Diet Pepsi (Regular)Drinks · regular	0	0 g	0.0 g	0 g	0 g	95 mg
Dr Pepper (Regular)Drinks · regular	240	0 g	0.0 g	0 g	65 g	75 mg
Minute Maid Lemonade (Regular)Drinks · regular	270	0 g	0.0 g	0 g	71 g	190 mg
Unsweetened Tea (Regular)Drinks · regular	0	0 g	0.0 g	0 g	0 g	10 mg
Sweet Tea (Regular)Drinks · regular	180	0 g	0.0 g	0 g	45 g	10 mg
Chilled Premium Lemonade (Regular)Drinks · regular	300	0 g	0.0 g	0 g	79 g	5 mg
Frozen Premium Lemonade (Regular)Drinks · regular	430	0 g	0.0 g	0 g	111 g	5 mg

Source: Popeyes nutrition data (linked from https://www.popeyes.com/nutritional-information). Read 2026-10-26.

Scope: 59 items read Oct 26, 2026 from the Popeyes nutrition data: 16 drinks, 14 chickens, 13 sides, 7 breakfast items and others. Customised orders are not included.

The Popeyes numbers

59menu items
58 gmost protein in a single-serving item
3.9 gmedian protein per 100 cal
12%of food items under 460 mg sodium (20% of the Daily Value)

Data read Oct 26, 2026. Sodium line: FDA 5%/20% rule.

What stands out at Popeyes

Tenders - Blackened (5 pieces) gives 16.8 g of protein per 100 calories, 4.3 times the median item at Popeyes. 8 of the 27 single-serving items reach 30 g of protein. The lightest is Tenders - Blackened (5 pieces) (47 g protein, 280 calories), and the heaviest of the group runs to 870 calories. 17 of 27 single-serving items pass 1,150 mg of sodium, half the Daily Value. Tenders - Blackened (3 pieces) is the lowest-sodium choice with 20 g of protein or more (860 mg).

Inside a 500-calorie limit, Popeyes offers 4 items with 25 g of protein or more, led on calories by Tenders - Blackened (3 pieces) (170). chicken are the strongest group (median 6.9 g per 100 calories across 14 items) and breakfast the weakest (2.4 g across 7).

Trust and safety record

Public records about Popeyes, each with its source and the date we accessed it. They are not a rating or an endorsement, and absence from this list is not a clean record: we searched once and the search is not exhaustive. How we use these sources, and their limits.

App store rating: Apple App Store, “Popeyes® Chicken” (Popeyes Louisiana Kitchen, Inc.): 4.86 average from 489,512 ratings, accessed Oct 26, 2026. Rating is for the mobile app, not the business. Verify app is the chain's official US app. App Store page.
Reviews elsewhere (links only): Trustpilot · BBB · Google Play. We do not copy review text or scores from these sites.

What we could not confirm

Dipping sauces, Cajun Gravy and Jalapeno omitted (condiments). Signature chicken wing/leg/thigh/breast are one row each (classic or spicy share values in source). Breakfast items not available at all locations.

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Topics: Fast food Protein Fat loss