100fit
Best fit
Tenders - Blackened (5 pc)
- Tenders - Blackened (5 pc)280
Mashed Potatoes with Cajun Gravy (Large)310- BoldBQ60
650
kcal
of 650
54g
protein
of 45g
57g
carbs
23g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
United States · 70 items
What to order at Popeyes
The best Popeyes orders for your goal, worked out from Popeyes's own nutrition numbers. No guesses.
✓ Official numbersSource: Popeyes USA Nutrition Guide, checked 30 Sept 2026
What should I order?
FreeSet your numbers. We check every combination on the Popeyes menu.
96fit
#2
Tenders - Classic or Spicy (3 pc)
- Tenders - Classic or Spicy (3 pc)390
Cajun Rice (Regular)230- Cocktail Sauce35
655
kcal
of 650
45g
protein
of 45g
61g
carbs
29g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
92fit
#3
Tenders - Classic or Spicy (5 pc)
- Tenders - Classic or Spicy (5 pc)650
650
kcal
of 650
58g
protein
of 45g
41g
carbs
32g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
High protein
at Popeyes
Around 650 kcal with 50 g+ protein.
100fit
Best fit
Tenders - Blackened (5 pc)
- Tenders - Blackened (5 pc)280
- Mashed Potatoes with Cajun Gravy (Large)310
- BoldBQ60
650
kcal
of 650
54g
protein
of 50g
57g
carbs
23g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
92fit
#2
Tenders - Classic or Spicy (5 pc)
- Tenders - Classic or Spicy (5 pc)650
650
kcal
of 650
58g
protein
of 50g
41g
carbs
32g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
92fit
#3
Breast (Classic or Spicy)
- Breast (Classic or Spicy)620
Jalapeño5
625
kcal
of 650
52g
protein
of 50g
18g
carbs
30g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
Under 500 kcal
at Popeyes
A lighter meal that still has real protein.
100fit
Best fit
Tenders - Blackened (3 pc)
- Tenders - Blackened (3 pc)170
- Mashed Potatoes with Cajun Gravy (Large)310
480
kcal
of 480
35g
protein
of 35g
41g
carbs
20g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
97fit
#2
Tenders - Blackened (5 pc)
- Tenders - Blackened (5 pc)280
Cajun Gravy (Regular)160- Cocktail Sauce35
475
kcal
of 480
58g
protein
of 35g
15g
carbs
21g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
97fit
#3
Tenders - Classic or Spicy (3 pc)
- Tenders - Classic or Spicy (3 pc)390
- Jalapeño5
- Sweet Heat70
465
kcal
of 480
35g
protein
of 35g
45g
carbs
19g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
Low carb
at Popeyes
About 600 kcal, 20 g carbs or less.
96fit
Best fit
Tenders - Blackened (5 pc)
- Tenders - Blackened (5 pc)280
- Cajun Gravy (Regular)160
- Buttermilk Ranch130
570
kcal
of 600
57g
protein
of 45g
8g
carbs
35g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
93fit
#2
Breast (Classic or Spicy)
- Breast (Classic or Spicy)620
620
kcal
of 600
52g
protein
of 45g
17g
carbs
30g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
82fit
#3
Tenders - Blackened (3 pc)
- Tenders - Blackened (3 pc)170
Homestyle Mac & Cheese (Regular)280- Buttermilk Ranch130
580
kcal
of 600
39g
protein
of 45g
20g
carbs
40g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
Big appetite
at Popeyes
About 1,000 kcal and 60 g protein, for gaining.
99fit
Best fit
Tenders - Blackened (3 pc)
- Tenders - Blackened (3 pc)170
- Cajun Rice (Large)780
- Cocktail Sauce35
985
kcal
of 1,000
60g
protein
of 60g
118g
carbs
32g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
97fit
#2
Tenders - Classic or Spicy (5 pc)
- Tenders - Classic or Spicy (5 pc)650
- Mashed Potatoes with Cajun Gravy (Large)310
- Cocktail Sauce35
995
kcal
of 1,000
66g
protein
of 60g
89g
carbs
46g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
95fit
#3
Honey BBQ Bone-In Wings (6 pc) + Tenders - Blackened (3 pc)
- Honey BBQ Bone-In Wings (6 pc)850
- Tenders - Blackened (3 pc)170
1,020
kcal
of 1,000
64g
protein
of 60g
92g
carbs
44g
fat
✓ Popeyes official nutrition, checked 30 Sept 2026
Popeyes full menu nutrition
▸Mains22
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 Wing (Classic or Spicy) · 1 piece | 220 | 14g | 11g | 15g | 630mg |
 Leg (Classic or Spicy) · 1 piece | 200 | 15g | 9g | 12g | 540mg |
 Thigh (Classic or Spicy) · 1 piece | 490 | 25g | 18g | 34g | 1,120mg |
| Breast (Classic or Spicy) · 1 piece | 620 | 52g | 17g | 30g | 1,780mg |
| Tenders - Classic or Spicy (3 pc) · 3 pieces | 390 | 35g | 25g | 19g | 1,700mg |
| Tenders - Classic or Spicy (5 pc) · 5 pieces | 650 | 58g | 41g | 32g | 2,840mg |
| Tenders - Blackened (3 pc) · 3 pieces | 170 | 28g | 2g | 6g | 860mg |
| Tenders - Blackened (5 pc) · 5 pieces | 280 | 47g | 4g | 9g | 1,430mg |
 Classic Bone-In Wings (6 pc) · 6 pieces | 640 | 35g | 40g | 38g | 2,430mg |
 Buffalo Rub Bone-In Wings (6 pc) · 6 pieces | 670 | 38g | 31g | 44g | 2,520mg |
 Garlic Parmesan Rub Bone-In Wings (6 pc) · 6 pieces | 670 | 38g | 29g | 44g | 2,020mg |
 Lemon Pepper Rub Bone-In Wings (6 pc) · 6 pieces | 670 | 38g | 30g | 44g | 2,300mg |
 Signature Hot Bone-In Wings (6 pc) · 6 pieces | 1,150 | 39g | 48g | 89g | 2,610mg |
 Ghost Pepper Bone-In Wings (6 pc) · 6 pieces | 650 | 35g | 42g | 38g | 2,930mg |
| Honey BBQ Bone-In Wings (6 pc) · 6 pieces | 850 | 36g | 90g | 38g | 3,510mg |
 Sweet & Spicy Bone-In Wings (6 pc) · 6 pieces | 870 | 36g | 96g | 38g | 3,810mg |
 Butterfly Shrimp (8 pc) · 8 pieces | 360 | 14g | 30g | 21g | 1,140mg |
 Chicken Sandwich-Classic · 1 each | 700 | 28g | 50g | 42g | 1,440mg |
 Chicken Sandwich-Spicy · 1 each | 700 | 28g | 50g | 42g | 1,470mg |
 Classic Tender Wrap · 1 each | 480 | 19g | 31g | 32g | 1,260mg |
 Spicy Tender Wrap · 1 each | 480 | 19g | 32g | 31g | 1,320mg |
 Classic Tender Blackened Ranch Wrap · 1 each | 430 | 19g | 32g | 25g | 1,340mg |
▸Breakfast7
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 Chicken Biscuit · 1 each | 490 | 17g | 47g | 26g | 1,280mg |
 Sausage Biscuit · 1 each | 540 | 13g | 41g | 36g | 1,100mg |
 Egg Biscuit · 1 each | 510 | 13g | 41g | 29g | 1,160mg |
 Egg & Sausage Biscuit · 1 each | 690 | 20g | 43g | 45g | 1,520mg |
 Bacon Biscuit · 1 each | 400 | 8g | 37g | 25g | 780mg |
 Sausage & Gravy Biscuit · 1 each | 510 | 10g | 42g | 33g | 1,090mg |
 Hash Rounds · 1 each | 360 | 3g | 41g | 20g | 450mg |
▸Sides15
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 Biscuit · 1 each | 230 | 3g | 24g | 14g | 520mg |
 Cajun Fries (Regular) · Regular | 270 | 3g | 31g | 15g | 620mg |
| Cajun Fries (Large) · Large | 740 | 9g | 86g | 41g | 1,720mg |
| Homestyle Mac & Cheese (Regular) · Regular | 280 | 11g | 16g | 20g | 510mg |
| Homestyle Mac & Cheese (Large) · Large | 850 | 33g | 48g | 63g | 1,540mg |
| Mashed Potatoes with Cajun Gravy (Regular) · Regular | 110 | 3g | 13g | 6g | 750mg |
| Mashed Potatoes with Cajun Gravy (Large) · Large | 310 | 7g | 39g | 14g | 2,190mg |
 Red Beans & Rice (Regular) · Regular | 260 | 7g | 29g | 16g | 580mg |
| Red Beans & Rice (Large) · Large | 640 | 18g | 73g | 40g | 1,420mg |
 Coleslaw (Regular) · Regular | 160 | 1g | 12g | 12g | 210mg |
| Coleslaw (Large) · Large | 480 | 3g | 37g | 37g | 620mg |
| Cajun Rice (Regular) · Regular | 230 | 9g | 27g | 10g | 560mg |
| Cajun Rice (Large) · Large | 780 | 31g | 107g | 26g | 1,650mg |
| Cajun Gravy (Regular) · Regular | 160 | 10g | 2g | 12g | 820mg |
| Jalapeño · 1 each | 5 | 0g | 1g | 0g | 370mg |
▸Sauces & dressings8
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Bayou Buffalo · 1 dipping sauce | 50 | 0g | 2g | 5g | 400mg |
| BoldBQ · 1 dipping sauce | 60 | 0g | 14g | 0g | 400mg |
| Blackened Ranch · 1 dipping sauce | 110 | 0g | 2g | 11g | 230mg |
| Buttermilk Ranch · 1 dipping sauce | 130 | 0g | 2g | 14g | 200mg |
| Mardi Gras Mustard · 1 dipping sauce | 90 | 1g | 4g | 8g | 210mg |
| Sweet Heat · 1 dipping sauce | 70 | 0g | 19g | 0g | 290mg |
| Wild Honey Mustard · 1 dipping sauce | 110 | 0g | 5g | 11g | 140mg |
| Cocktail Sauce · 1 dipping sauce | 35 | 1g | 9g | 0g | 370mg |
▸Drinks16
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Coffee · 1 each | 0 | 0g | 0g | 0g | 0mg |
| Orange Juice · 1 each | 140 | 2g | 33g | 0g | 20mg |
| Coke (Regular) · Regular | 240 | 0g | 65g | 0g | 60mg |
| Diet Coke (Regular) · Regular | 0 | 0g | 0g | 0g | 80mg |
| Sprite (Regular) · Regular | 230 | 0g | 61g | 0g | 115mg |
| Fanta Strawberry (Regular) · Regular | 260 | 0g | 72g | 0g | 140mg |
| Fanta Orange (Regular) · Regular | 250 | 0g | 66g | 0g | 65mg |
| Mountain Dew (Regular) · Regular | 280 | 0g | 73g | 0g | 85mg |
| Pepsi (Regular) · Regular | 250 | 0g | 69g | 0g | 55mg |
| Diet Pepsi (Regular) · Regular | 0 | 0g | 0g | 0g | 95mg |
| Dr Pepper (Regular) · Regular | 240 | 0g | 65g | 0g | 75mg |
| Minute Maid Lemonade (Regular) · Regular | 270 | 0g | 71g | 0g | 190mg |
| Unsweetened Tea (Regular) · Regular | 0 | 0g | 0g | 0g | 10mg |
| Sweet Tea (Regular) · Regular | 180 | 0g | 45g | 0g | 10mg |
| Chilled Premium Lemonade (Regular) · Regular | 300 | 0g | 79g | 0g | 5mg |
| Frozen Premium Lemonade (Regular) · Regular | 430 | 0g | 111g | 0g | 5mg |
▸Desserts & sweet2
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 Cinnamon Apple Pie · 1 each | 280 | 3g | 35g | 14g | 260mg |
 Strawberry & Cream Cheese Pie · 1 each | 300 | 4g | 34g | 17g | 290mg |