Popeyesnutrition: calories, macros & the healthiest picks
Every Popeyes menu item we track — 18 items, averaging 501 calories — checked against Popeyes's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Blackened Tenders (3 pc)
28g protein for 170 cal — 16.5g protein per 100 cal
Chicken Tenders (3 pc, Classic or Spicy)
35g protein for 390 cal — 9.0g protein per 100 cal
Chicken Tenders (5 pc, Classic or Spicy)
58g protein for 650 cal — 8.9g protein per 100 cal
Lowest-calorie, still filling
Chicken Tenders (3 pc, Classic or Spicy)
390 cal with 35g protein
Signature Chicken Breast (Classic or Spicy)
620 cal with 52g protein
Chicken Tenders (5 pc, Classic or Spicy)
650 cal with 58g protein
Watch out for
Signature Hot Bone-In Wings — 1150 cal, 89g fat — the single biggest item on the menu.
Full Popeyes nutrition table
Tap a column to sort. Search to filter by item or menu section.
18 items
Blackened Tenders (3 pc) 3 pieces | 170 | 28 | 2 | 6 |
Signature Chicken Leg (Classic or Spicy) 1 piece (leg) | 200 | 15 | 9 | 12 |
Signature Chicken Wing (Classic or Spicy) 1 piece (wing) | 220 | 14 | 11 | 15 |
Cinnamon Apple Pie 1 pie | 280 | 3 | 35 | 14 |
Strawberry & Cream Cheese Pie 1 pie | 300 | 4 | 34 | 17 |
Butterfly Shrimp 8 pieces | 360 | 14 | 30 | 21 |
Chicken Tenders (3 pc, Classic or Spicy) 3 pieces | 390 | 35 | 25 | 19 |
Classic Boneless Wings 6 pieces | 480 | 27 | 23 | 34 |
Classic Tender Wrap 1 wrap | 480 | 19 | 31 | 32 |
Signature Chicken Thigh (Classic or Spicy) 1 piece (thigh) | 490 | 25 | 18 | 34 |
Chicken Biscuit 1 biscuit sandwich | 490 | 17 | 47 | 26 |
Signature Chicken Breast (Classic or Spicy) 1 piece (breast) | 620 | 52 | 17 | 30 |
Chicken Tenders (5 pc, Classic or Spicy) 5 pieces | 650 | 58 | 41 | 32 |
Classic Bone-In Wings 6 pieces | 650 | 38 | 27 | 44 |
Egg & Sausage Biscuit 1 biscuit sandwich | 690 | 20 | 43 | 45 |
Chicken Sandwich - Classic 1 sandwich | 700 | 28 | 50 | 42 |
Chicken Sandwich - Spicy 1 sandwich | 700 | 28 | 50 | 42 |
Signature Hot Bone-In Wings 6 pieces | 1150 | 39 | 48 | 89 |
FAQ
What's the healthiest thing to order at Popeyes?
Based on verified nutrition data across Popeyes's full menu, the Blackened Tenders (3 pc) has the best protein-to-calorie ratio on the menu — 28g protein for 170 cal — 16.5g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Chicken Tenders (3 pc, Classic or Spicy) comes in at 390 calories with 35g of protein.
How many calories are in a typical Popeyes order?
Across the 18 menu items we track for Popeyes, the average is about 501 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at Popeyes?
The Blackened Tenders (3 pc) is the most protein-efficient item on the Popeyes menu: 28g protein for 170 cal — 16.5g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at Popeyes?
The Signature Hot Bone-In Wings is the single biggest item on the Popeyes menu we track — 1150 cal, 89g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this Popeyes nutrition data accurate?
Yes — every item is checked against Popeyes's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a Popeyes menu in the app.
AutoCal for iPhone
Scan the Popeyes menu with AutoCal.
Point the camera at any menu and AutoCal ranks every dish against your goals — best match, hungrier, and honest-indulgence picks in seconds, backed by the same verified nutrition data as this page.
Compare nutrition at other chains
Want your daily target first? Use the free calorie calculator to find your maintenance, cut, and bulk numbers, then come back and pick your order.