Popeyes Nutrition Menu 2026 | Calories & Protein Guide

Q: Q: How Many Calories Are in a Popeyes Chicken Sandwich?

A: The Classic and Spicy Chicken Sandwiches each have 700 calories and 28 grams of protein.

Q: Q: Do Blackened Tenders Have Fewer Calories Than Classic Tenders?

A: Yes. Three Blackened Tenders have 170 calories , while three Classic Tenders have 390 calories.

Q: Q: Which Popeyes Tenders Have More Protein?

A: Five Classic or Spicy Tenders have 58 grams of protein . Five Blackened Tenders have 47 grams, with fewer calories.

Q: Q: Which Popeyes Side Has the Fewest Calories?

A: Among regular sides, Mashed Potatoes with Cajun Gravy have 110 calories . Regular Coleslaw has 160 calories, while Cajun Fries have 270 calories.

Q: Q: How Many Calories Are in a Popeyes Biscuit?

A: One biscuit has 230 calories , 14 grams of fat, and 24 grams of carbs.

This Popeyes Nutrition guide helps you check what is in your food before you order. So, you can see each item’s calories, protein, fat, carbs, and sodium. If you want fewer calories or more protein, these details help you compare your choices.

Below, we have grouped the nutrition details by menu section to help you find each item easily.

Signature Chicken

Item Name	Calories	Fat (g)	Sodium (mg)	Protein (g)	Carbs (g)	Fiber (g)	Sugar (g)
2Pc Signature Chicken	690	46	1,660	40	27	2	0
3Pc Signature Chicken	910	61	2,290	54	38	3	0
4Pc Signature Chicken	1,530	91	4,070	106	55	5	1
8Pc Signature Chicken	3,060	182	8,140	212	110	10	2
10Pc Signature Chicken	3,750	228	9,800	252	137	12	2
12Pc Signature Chicken	4,590	273	12,210	318	165	15	3
16Pc Signature Chicken	6,120	364	16,280	424	220	20	4

Chicken Tenders

Item Name	Calories	Fat (g)	Sodium (mg)	Protein (g)	Carbs (g)	Fiber (g)	Sugar (g)
3Pc Blackened Chicken Tenders	170	6	860	28	2	1	0
3Pc Classic Chicken Tenders	390	19	1,700	35	25	1	0
5Pc Classic Chicken Tenders	650	32	2,840	58	41	2	1
8Pc Tenders Family	1,040	48	4,560	96	64	0	0
12Pc Tender Group Bundle	1,560	72	6,840	144	96	0	0
12Pc Tenders Family Meal Classic	1,560	72	6,840	144	96	0	0
16Pc Tenders Family Meal Classic	2,080	96	9,120	192	128	0	0

Sandwiches

Item Name	Calories	Fat (g)	Sodium (mg)	Protein (g)	Carbs (g)	Fiber (g)	Sugar (g)
Classic Chicken Sandwich	700	42	1,440	28	50	2	8
Blackened Chicken Sandwich	550	29	1,900	32	41	2	8
Classic Bacon & Cheese Chicken Sandwich	830	53	1,875	36	51	2	8
Classic Flounder Fish Sandwich	681	35	2,386	26	66	3	8
Ghost Pepper Sandwich	632	35	1,990	29	50	2	7
Golden BBQ Chicken Sandwich	620	32	1,550	28	54	2	12
Spicy Bacon & Cheese Chicken Sandwich	830	53	1,875	36	51	2	8
Truff Chicken Sandwich	670	38	1,560	28	50	2	8
Honey BBQ Chicken Sandwich	630	24	2,020	26	78	3	27

Wings

Item Name	Calories	Fat	Sodium	Protein	Carbs	Sugar
6Pc Bone-In Wings — Classic¹	640 kcal	38 g	2,430 mg	35 g	40 g	1 g
12Pc Bone-In Wings — Classic¹	1,280 kcal	76 g	4,860 mg	70 g	80 g	2 g
18Pc Bone-In Wings Group Pack — Classic¹	1,920 kcal	114 g	7,290 mg	105 g	120 g	3 g
24Pc Bone-In Wings — Classic¹	2,560 kcal	152 g	9,720 mg	140 g	160 g	4 g
3Pc Bold BBQ Wings³	395 kcal	25 g	950 mg	21 g	21 g	8 g
5Pc Bold BBQ Wings³	660 kcal	42 g	1,585 mg	35 g	34 g	14 g
8Pc Bold BBQ Wings³	1,055 kcal	67 g	2,535 mg	56 g	55 g	22 g
Voodoo Wings — 5Pc³	615 kcal	38 g	1,480 mg	41 g	28 g	10 g
6Pc Boneless Wings — Classic²	500 kcal	34 g	990 mg	26 g	23 g	1 g
12Pc Boneless Wings — Classic²	1,000 kcal	68 g	1,980 mg	52 g	46 g	2 g
18Pc Boneless Wings Group Pack — Classic²	1,500 kcal	102 g	2,970 mg	78 g	69 g	3 g
24Pc Boneless Wings — Classic²	2,000 kcal	136 g	3,960 mg	104 g	92 g	4 g
Ghost Pepper Wings — 6Pc Bone-In¹	650 kcal	38 g	2,930 mg	35 g	42 g	1 g
Roasted Garlic Parmesan Wings — 6Pc Bone-In²	1,040 kcal	81 g	2,860 mg	48 g	29 g	3 g
Spicy Bone-In Wings — 6Pc²	680 kcal	46 g	1,420 mg	45 g	22 g	0 g

Seafood

Item Name	Calories	Fat	Sodium	Protein	Carbs	Sugar
8Pc Butterfly Shrimp	360 kcal	21 g	1,140 mg	14 g	30 g	1 g
Popeyes Shrimp Tackle Box	860 kcal	50 g	2,280 mg	20 g	85 g	3 g
Popeyes Popcorn Shrimp Meal	890 kcal	54 g	2,530 mg	20 g	83 g	2 g
Popeyes Surf & Turf	940 kcal	52.2 g	2,843 mg	36.3 g	86.7 g	2.5 g

Wraps

Item Name	Calories	Fat	Sodium	Protein	Carbs
Big Brekkie Wrap	700 kcal	42 g	1,440 mg	28 g	50 g
Popeyes Blackened Classic Wrap	470 kcal	24 g	1,180 mg	30 g	33 g
Blackened Honey Mustard Wrap	400 kcal	19 g	980 mg	26 g	31 g
Blackened Spicy Wrap	430 kcal	21 g	1,080 mg	28 g	32 g
Classic Chicken Wrap	310 kcal	15 g	820 mg	18 g	27 g
Honey Mustard Wrap	450 kcal	24 g	820 mg	18 g	36 g
Spicy Chicken Wrap	320 kcal	16 g	910 mg	19 g	27 g

Family Meals

Item Name	Calories	Fat	Protein	Carbs
18Pc Wing Group Pack	3,890 kcal	242 g	186 g	214 g
8Pc Signature Chicken	3,738 kcal	248 g	220 g	146 g
12Pc Signature Chicken	4,992 kcal	332 g	296 g	192 g
16Pc Signature Chicken	6,766 kcal	448 g	398 g	258 g
8Pc Tenders	2,448 kcal	132 g	142 g	148 g
12Pc Tender Group Bundle	3,218 kcal	176 g	188 g	186 g
16Pc Tenders	5,166 kcal	284 g	302 g	292 g

Sides

Item Name	Calories	Fat	Sodium	Protein	Carbs	Fiber	Sugar
Cajun Rice	230 kcal	10 g	560 mg	9 g	27 g	1 g	0 g
Homestyle Mac & Cheese	280 kcal	20 g	510 mg	11 g	16 g	0 g	3 g
Cajun Fries	270 kcal	15 g	620 mg	3 g	31 g	3 g	0 g
Mashed Potatoes with Cajun Gravy	110 kcal	6 g	750 mg	3 g	13 g	0 g	0 g
Cajun Gravy Side	160 kcal	12 g	820 mg	10 g	2 g	1 g	1 g
Red Beans & Rice	260 kcal	16 g	580 mg	7 g	29 g	6 g	1 g
Coleslaw	160 kcal	12 g	210 mg	1 g	12 g	2 g	10 g
Jalapeño Pepper	5 kcal	0 g	370 mg	0 g	1 g	1 g	1 g
Cinnamon Apple Pie	280 kcal	14 g	260 mg	3 g	35 g	2 g	14 g
Strawberry Cream Cheese Pie	300 kcal	17 g	290 mg	4 g	34 g	1 g	11 g
Biscuits	230 kcal	14 g	520 mg	3 g	24 g	1 g	2 g

Desserts

Item Name	Calories	Fat	Protein	Carbs
Caramel Apple Cheesecake Cup	380 kcal	19 g	5 g	46 g
Bacon Roll with Brown Sauce	390 kcal	18 g	14 g	41 g
Cinnamon Apple Pie	320 kcal	14 g	3 g	45 g
Strawberry Biscuit	290 kcal	13 g	4 g	39 g

Dipping Sauces

Item Name	Calories	Fat	Sodium	Protein	Carbs	Fiber	Sugar
BoldBQ Sauce	60 kcal	0 g	400 mg	0 g	14 g	0 g	11 g
Buttermilk Ranch Sauce	130 kcal	14 g	200 mg	0 g	2 g	0 g	1 g
Blackened Ranch Sauce	110 kcal	11 g	230 mg	0 g	2 g	0 g	1 g
Sweet Heat® Sauce	70 kcal	0 g	290 mg	0 g	19 g	0 g	16 g
Mardi Gras Mustard	90 kcal	8 g	210 mg	1 g	4 g	1 g	3 g
Wild Honey Mustard	110 kcal	11 g	140 mg	0 g	5 g	0 g	4 g
Bayou Buffalo Sauce	50 kcal	5 g	400 mg	0 g	2 g	0 g	0 g
Cocktail Sauce	35 kcal	0 g	370 mg	1 g	9 g	1 g	6 g
Cajun Gravy Side	160 kcal	12 g	820 mg	10 g	2 g	1 g	1 g

Drinks & Beverages

Item Name	Calories	Fat	Sodium	Protein	Carbs	Fiber	Sugar
Gum-Gum Lemonade	390 kcal	0 g	5 mg	0 g	97 g	0 g	84 g
Premium Lemonade	300 kcal	0 g	5 mg	0 g	79 g	0 g	75 g
Mango Premium Lemonade	350 kcal	0 g	10 mg	0 g	90 g	0 g	86 g
Small Fountain Drink	200 kcal	0 g	50 mg	0 g	53 g	0 g*	53 g
Strawberry Premium Lemonade	360 kcal	0 g	5 mg	0 g	92 g	0 g*	88 g
Regular Fountain Drink	270 kcal	0 g	65 mg	0 g	73 g	0 g*	73 g
Large Fountain Drink	540 kcal	0 g	130 mg	0 g	147 g	0 g*	147 g
Cane Sweet Iced Tea	180 kcal	0 g	10 mg	0 g	45 g	0 g	45 g
Unsweetened Iced Tea	0 kcal	0 g	10 mg	0 g	0 g	0 g	0 g
Strawberry Tea	190 kcal	0 g	0 mg	0 g	48 g	0 g*	35 g
Mango Tea	190 kcal	0 g	0 mg	0 g	48 g	0 g*	35 g
Bottled Water	0 kcal	0 g	0 mg	0 g	0 g	0 g*	0 g
Cane Sweeeet Iced Tea	1,050 kcal	0 g	60 mg	0 g	262 g	0 g*	262 g
Cane Unsweeeeted Iced Tea	0 kcal	0 g	0 mg	0 g	0 g	0 g*	0 g
Minute Maid Lemonade	1,590 kcal	0 g	1,090 mg	0 g	414 g	0 g*	393 g
Fanta Orange	250 kcal	0 g	65 mg	0 g	66 g	0 g	66 g
Fanta Strawberry	260 kcal	0 g	140 mg	0 g	72 g	0 g	71 g
Hawaiian Punch	310 kcal	0 g	100 mg	0 g	83 g	0 g*	82 g
Diet Coke	0 kcal	0 g	80 mg	0 g	0 g	0 g	0 g
Diet Dr Pepper	0 kcal	0 g	120 mg	0 g	0 g	0 g*	0 g

Kids Meal

Item Name	Calories	Fat	Sodium	Protein	Carbs	Fiber	Sugar
4Pc Boneless Kids Meal	340 kcal	16 g	900 mg	20 g	30 g	1 g	1 g
Mac & Cheese Kids Meal	220 kcal	10 g	550 mg	8 g	25 g	1 g	3 g
1Pc Leg Kid’s Meal	180 kcal	10 g	450 mg	14 g	10 g	0 g	0 g
1Pc Tender Kid’s Meal	170 kcal	8 g	500 mg	15 g	10 g	0 g	0 g

Breakfast Menu

Item Name	Calories	Fat	Protein	Carbs
2X Sausage, Egg, & Cheese Muffin	540 kcal	44 g	40 g	56 g
Bacon Roll with Brown Sauce	390 kcal	15 g	11 g	41 g
Bacon Roll with Ketchup	310 kcal	16 g	11 g	43 g
Bacon, Egg, and Cheese Muffin	327 kcal	14 g	15 g	30 g
Big Breakfast Roll with Brown Sauce	450 kcal	18 g	18 g	48 g
Big Breakfast Roll with Ketchup	450 kcal	19 g	18 g	50 g
Big Brekkie Wrap	700 kcal	35 g	28 g	60 g
Biscuit with Nutella	307 kcal	12 g	4 g	34 g
Cajun Hash Brown	114 kcal	5 g	2 g	14 g
Chicken & Waffle Sandwich	420 kcal	20 g	19 g	40 g
Cinnamon Sugar Biscuit	230 kcal	8 g	3 g	35 g
Double Bacon, Egg, and Cheese Muffin	380 kcal	20 g	19 g	31 g
Egg and Cheese Muffin	275 kcal	12 g	11 g	28 g
Hash Brown	106 kcal	4 g	2 g	13 g
Sausage, Egg, and Cheese Muffin	402 kcal	22 g	20 g	30 g

Which Popeyes Menu Items Have the Fewest Calories?

If you want fewer calories, here are smaller food portions, regular sides, and drinks you can compare.

Chicken Options

1Pc Classic Chicken Tender: 130 calories.
3Pc Blackened Chicken Tenders: 170 calories.
1Pc Classic Chicken Leg, Kids Portion: 190 calories.

Regular Sides

Mashed Potatoes with Cajun Gravy: 110 calories.
Coleslaw: 160 calories.
Cajun Rice: 230 calories.

Drinks

Diet Coke: 0 calories.
Unsweetened Iced Tea: 0 calories.
Black Coffee: 0 calories.

High-Protein Options on the Popeyes Menu

If you want more protein in your meal, compare these chicken pieces, tenders, sandwiches, and wings.

Signature Chicken

1Pc Classic or Spicy Breast: 52 g of protein.
1Pc Classic or Spicy Thigh: 25 g of protein.
1Pc Classic or Spicy Leg: 15 g of protein.

Chicken Tenders

5Pc Classic or Spicy Tenders: 58 g of protein.
5Pc Blackened Tenders: 47 g of protein.
3Pc Classic or Spicy Tenders: 35 g of protein.

Sandwiches and Wings

Classic Chicken Sandwich: 28 g of protein.
Spicy Chicken Sandwich: 28 g of protein.
6Pc Classic Wings: 35 g of protein.

FAQ’s

A: The Classic and Spicy Chicken Sandwiches each have 700 calories and 28 grams of protein.

A: Yes. Three Blackened Tenders have 170 calories, while three Classic Tenders have 390 calories.

A: Five Classic or Spicy Tenders have 58 grams of protein. Five Blackened Tenders have 47 grams, with fewer calories.

A: Among regular sides, Mashed Potatoes with Cajun Gravy have 110 calories. Regular Coleslaw has 160 calories, while Cajun Fries have 270 calories.

A: One biscuit has 230 calories, 14 grams of fat, and 24 grams of carbs.

A: Yes. Unsweetened Tea and Diet Coke have no sugar and zero calories.

Conclusion

Use this Popeyes Nutrition guide to compare your food before you order. Start with the chicken, tenders, or sandwich you want, then check its calories, protein, fat, and sodium. This helps you choose a meal based on what matters to you, whether you want fewer calories or more protein.

Use the Popeyes calories menu to compare portions and find a meal that fits what you want. You can choose fewer calories, more protein, or a smaller serving of your favorite food. Count the extras too, so your total includes the whole order.

Popeyes Nutrition Menu

Menu Category

Signature Chicken

Chicken Tenders

Sandwiches

Wings

Seafood

Wraps

Family Meals

Sides

Desserts

Dipping Sauces

Drinks & Beverages

Kids Meal

Breakfast Menu