Pit StopPopeyes: high-protein, low-calorie picks
Here are the 69 Popeyes items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Popeyes published, as listed on plk-use1-prod.sites.rbictg.com.
45 items are 400 calories or less. 10 have 30 g of protein or more. The most protein at 400 calories or less is Tenders - Blackened - 5 Pieces (47 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tenders - Blackened - 5 Pieces5 Pieces | 280 | 47 | 4 | 9 |
| Tenders - Classic Or Spicy - 3 Pieces3 Pieces | 390 | 35 | 25 | 19 |
| Tenders - Blackened - 3 Pieces3 Pieces | 170 | 28 | 2 | 6 |
| Leg (each)1 serving | 200 | 15 | 9 | 12 |
| Wing (each)1 serving | 220 | 14 | 11 | 15 |
| Butterfly Shrimp - 8 Pieces8 Pieces | 360 | 14 | 30 | 21 |
| Homestyle Mac & Cheese - RegularRegular | 280 | 11 | 16 | 20 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Thigh (each)1 serving | 490 | 25 | 18 | 34 |
| Classic Tender Blackened Ranch Wrap1 serving | 430 | 19 | 32 | 25 |
| Classic Tender Wrap1 serving | 480 | 19 | 31 | 32 |
| Spicy Tender Wrap1 serving | 480 | 19 | 32 | 31 |
| Chicken Biscuit1 serving | 490 | 17 | 47 | 26 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Tenders - Blackened - 5 Pieces5 Pieces | 280 | 47 | 16.8 |
| Tenders - Classic Or Spicy - 3 Pieces3 Pieces | 390 | 35 | 9.0 |
| Breast (each)1 serving | 620 | 52 | 8.4 |
| Leg (each)1 serving | 200 | 15 | 7.5 |
| Classic Bone-in Wings - 6 Pieces6 Pieces | 640 | 35 | 5.5 |
| Ghost Pepper Bone-in Wings - 6 Pieces6 Pieces | 650 | 35 | 5.4 |
| Thigh (each)1 serving | 490 | 25 | 5.1 |
| Classic Tender Blackened Ranch Wrap1 serving | 430 | 19 | 4.4 |
| Chicken Sandwich-classic1 serving | 700 | 28 | 4.0 |
| Cajun Rice - LargeLarge | 780 | 31 | 4.0 |
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Questions
What item under 1,000 calories has the most protein at Popeyes?
Tenders - Classic Or Spicy - 5 Pieces (5 Pieces): 58 g protein, 650 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Popeyes?
At 400 calories or less, the most protein comes from Tenders - Blackened - 5 Pieces (5 Pieces): 47 g protein, 280 calories; Tenders - Classic Or Spicy - 3 Pieces (3 Pieces): 35 g protein, 390 calories; Tenders - Blackened - 3 Pieces (3 Pieces): 28 g protein, 170 calories.
Where do these Popeyes numbers come from?
From the nutrition information Popeyes publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.