# Popeyes Nutrition Calculator (Calories & Macros) URL: https://speedycalculator.com/calculators/food/popeyes-nutrition/ Last updated: 2026-10-30 > The Popeyes nutrition calculator adds up the calories, protein, carbs, fat, sodium and sugar of your Popeyes order – pick up to eight menu items with quantities and see the totals, your share of a day's calories and the exercise needed to burn it off. ## Inputs - Rows shown - Item 1 - Qty - Item 2 - Qty - Item 3 - Qty - Item 4 - Qty - Item 5 - Qty - Item 6 - Qty - Item 7 - Qty - Item 8 - Qty - Your daily calorie target (kcal) - Your weight (for exercise time) (kg, lb, g, oz, st) ## Results - Total calories - Share of your daily calories - Calories left for the day - Protein - Carbohydrates - Total fat - Saturated fat - Trans fat - Cholesterol - Sodium - Fiber - Sugars - Calories from protein, carbs and fat - Sodium – % of the 2,300 mg daily limit - Saturated fat – % of the 20 g Daily Value - Brisk walking to burn it off - Running (10 km/h) to burn it off - Your order ## Formula ``` Total = Σ (item value × quantity) · %% of daily calories = total kcal ÷ daily target × 100 · Exercise minutes = kcal ÷ (MET × 3.5 × weight kg ÷ 200), walking 3.5 MET, running 9.8 MET ``` ## Explanation Popeyes' Louisiana-style fried chicken and its famous chicken sandwich are rich: the sandwich alone is about 700 kcal. Blackened tenders are the light, high-protein alternative. This calculator holds 76 menu items – US menu, figures compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those. ### How to use the Popeyes Nutrition Calculator - The first item is filled in as an example. Click **Item 1** to open the menu, type in the search box (for example "chick" or "large") and pick an item. - **Item 2** starts as "— none —". Choose something there and an **Item 3** row appears – add up to eight items, including sides, sauces and drinks. Pick "— none —" to remove an item. - Set the **quantity** for each item (0.5 for half a portion, 2 for two). - Set **your daily calorie target** (2,000 kcal is the food-label standard) and **your weight** for the exercise times. - Read the totals: calories, protein, carbs, fat, sodium and sugar, the share of your day, and your order list. Not affiliated with Popeyes. Values are the published nutrition figures (US menu, figures compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those) and may change. The menu data is part of the page and everything is calculated in your browser. ### How it works Each menu item carries its published calories and nutrients. The calculator multiplies them by the quantity you enter and adds the rows up. Your share of the day is total calories ÷ your daily target. Sodium is compared with the 2,300 mg daily limit and saturated fat with its 20 g Daily Value. Exercise time uses MET values from the Compendium of Physical Activities: brisk walking burns about 3.5 × 3.5 × weight ÷ 200 kcal per minute and running at 10 km/h about 9.8 × 3.5 × weight ÷ 200. ### Lowest-calorie items at Popeyes Lighter main items and sides on this menu, from the fewest calories up: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Kids Classic Tender (1 pc) (Tenders & Nuggets)15071213610–Chicken Leg (Bone-in Chicken (mild or spicy))16095144600Blackened Tenders (3 pc) (Tenders & Nuggets)17022265500Cajun Rice (regular) (Sides)18062495800Jambalaya (regular) (Sides)19091786400Chicken Wing (Bone-in Chicken (mild or spicy))210148136100Corn on the Cob (Sides)2106340306Biscuit (Sides)210132034401 ### Highest-calorie items at Popeyes ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Signature Hot Bone-In Wings (Wings)1,1909445462,340–Roasted Garlic Parmesan Bone-In Wings (Wings)1,0408129482,860–Signature Hot Boneless Wings (Wings)1,0208246281,900–Sweet 'N Spicy Bone-In Wings (Wings)9504677462,780–Honey Lemon Pepper Bone-In Wings (Wings)9204683452,510–Honey BBQ Bone-In Wings (Wings)8804670462,230–Roasted Garlic Parmesan Boneless Wings (Wings)8606931292,430–Cajun Fries (large) (Sides)8004297101,7601 ### Best protein for the calories Items with at least 15 g of protein, ranked by protein per calorie: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Blackened Tenders (5 pc) (Tenders & Nuggets)28033439200Blackened Tenders (3 pc) (Tenders & Nuggets)17022265500Chicken Breast (Bone-in Chicken (mild or spicy))3802016351,2300Classic Tenders (5 pc) (Tenders & Nuggets)7403448633,0400Classic Tenders (3 pc) (Tenders & Nuggets)4502129381,8200Spicy Bone-In Wings (Wings)6804622451,420–Honey BBQ Bone-In Wings (Wings)8804670462,230–Classic Boneless Wings (Wings)500342326990– ### Full Popeyes nutrition chart Every item in this calculator – US menu, figures compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Chicken Breast (Bone-in Chicken (mild or spicy))3802016351,2300Chicken Leg (Bone-in Chicken (mild or spicy))16095144600Chicken Thigh (Bone-in Chicken (mild or spicy))280217146400Chicken Wing (Bone-in Chicken (mild or spicy))210148136100Classic Tenders (3 pc) (Tenders & Nuggets)4502129381,8200Classic Tenders (5 pc) (Tenders & Nuggets)7403448633,0400Blackened Tenders (3 pc) (Tenders & Nuggets)17022265500Blackened Tenders (5 pc) (Tenders & Nuggets)28033439200Nuggets (6 pc) (Tenders & Nuggets)2301415113500Nuggets (9 pc) (Tenders & Nuggets)3402023165200Kids Classic Tender (1 pc) (Tenders & Nuggets)15071213610–Chicken Sandwich – Classic (Sandwiches & Seafood)7004250281,1408Chicken Sandwich – Spicy (Sandwiches & Seafood)7004250281,4708Loaded Chicken Wrap (Sandwiches & Seafood)3101235147900Butterfly Shrimp (Sandwiches & Seafood)4202534161,1000Popcorn Shrimp (Sandwiches & Seafood)3902528141,3900Cajun Fish Filet (Sandwiches & Seafood)3801937161,6504Catfish Filet (Sandwiches & Seafood)4602927211,1400Cajun Fries (regular) (Sides)270143345900Cajun Fries (large) (Sides)8004297101,7601Red Beans & Rice (regular) (Sides)250162286100Red Beans & Rice (large) (Sides)6104051191,4900Mashed Potatoes with Cajun Gravy (regular) (Sides)11041835901Mac & Cheese (regular) (Sides)220102481,0003Coleslaw (regular) (Sides)140101211909Cajun Rice (regular) (Sides)18062495800Green Beans (regular) (Sides)602736802Corn on the Cob (Sides)2106340306Onion Rings (regular) (Sides)280192534602Biscuit (Sides)210132034401Jambalaya (regular) (Sides)19091786400Jalapeño (Sides)5010370–Chicken Biscuit (Breakfast)4902647171,2802Sausage Biscuit (Breakfast)5403641131,1002Egg & Sausage Biscuit (Breakfast)6904543201,5202Hash Rounds (Breakfast)360204134500Grits (Breakfast)370580530–Bacon Biscuit (Breakfast)40025378780–Sausage & Gravy Biscuit (Breakfast)5103342101,090–Egg Biscuit (Breakfast)5102941131,160–Hot Cinnamon Apple Pie (Desserts)2401635326012Sweet Potato Pie (Desserts)3501941437010Mardi Gras Cheesecake (Desserts)3202129522022Blackened Ranch (Sauces)12013212501Buttermilk Ranch (Sauces)15015302301Mardi Gras Mustard (Sauces)1009512404Sweet Heat (Sauces)70019032015Bold BBQ (Sauces)450703204Tartar Sauce (Sauces)14015102801Bayou Buffalo Sauce (Sauces)60620450–Wild Honey Mustard (Sauces)1101150140–Coca-Cola (fountain) (Drinks)27007306573Dr Pepper (fountain) (Drinks)26007208070Sprite (fountain) (Drinks)260071012570Minute Maid Lemonade (Drinks)270071019068Diet Coke (fountain) (Drinks)000.50900Orange Juice (300 ml) (Drinks)140033220–Sprite (20 oz) (Drinks)230061060–Dr Pepper (20 oz) (Drinks)240065075–Coca-Cola (20 oz) (Drinks)240066060–Pepsi (20 oz) (Drinks)250069055–Fanta Orange (20 oz) (Drinks)260070060–Fanta Strawberry (20 oz) (Drinks)270070060–Mountain Dew (20 oz) (Drinks)280073085–Classic Boneless Wings (Wings)500342326990–Spicy Bone-In Wings (Wings)6804622451,420–Honey BBQ Boneless Wings (Wings)7003472271,800–Sweet 'N Spicy Boneless Wings (Wings)7303478272,350–Honey Lemon Pepper Boneless Wings (Wings)7503485262,080–Roasted Garlic Parmesan Boneless Wings (Wings)8606931292,430–Honey BBQ Bone-In Wings (Wings)8804670462,230–Honey Lemon Pepper Bone-In Wings (Wings)9204683452,510–Sweet 'N Spicy Bone-In Wings (Wings)9504677462,780–Signature Hot Boneless Wings (Wings)1,0208246281,900–Roasted Garlic Parmesan Bone-In Wings (Wings)1,0408129482,860–Signature Hot Bone-In Wings (Wings)1,1909445462,340– ### Where the numbers come from Figures are the restaurant's published nutrition values (US menu, figures compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those), as compiled by the sources listed below. Menus, recipes and portion sizes change and differ between countries, so check the restaurant's own nutrition page for the latest numbers. Where the brand's table does not show fiber, fiber is estimated from the calories left over after carbs, protein and fat (fiber gives about 2 kcal per gram), so treat those fiber figures as approximate. This calculator is independent and not affiliated with Popeyes. ## Worked example Inputs — Item 1: Chicken Sandwich – Classic – 700 kcal · Sandwiches & Seafood; Qty: 1; Item 2: ; Qty: 1; Your daily calorie target: 2,000 kcal; Your weight (for exercise time): 70 kg. Results — **Total calories = 700 kcal**; Share of your daily calories = 35 %; Calories left for the day = 1,300 kcal; Protein = 28 g; Carbohydrates = 50 g; Total fat = 42 g. ## Key terms - **Daily Value (DV)**: Reference amount used on US food labels, based on a 2,000 kcal diet. - **Macros**: Protein, carbohydrates and fat – the nutrients that provide calories. ## FAQ **How many calories are in a Popeyes Chicken Sandwich – Classic?** 700 kcal, with 42 g of fat, 50 g of carbs and 28 g of protein. **What are the lowest-calorie options at Popeyes?** Among the main items and sides: Kids Classic Tender (1 pc) (150 kcal), Chicken Leg (160 kcal), Blackened Tenders (3 pc) (170 kcal). **What has the most protein for the calories at Popeyes?** Blackened Tenders (5 pc): 43 g of protein for 280 kcal. **How accurate are these Popeyes nutrition numbers?** They are the published values (US menu, figures compiled in 2021; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those). Real portions vary a little, and recipes change – check Popeyes's own nutrition page for the latest figures. ## Sources - [Popeyes – Nutrition](https://www.popeyes.com/) - [EatBetter – Brand nutrition tables (values from the brands' own nutrition tables)](https://www.eatbetter.app/en/brands) - [Nutrition-Charts – restaurant nutrition tables](https://www.nutrition-charts.com/) - [U.S. FDA – Daily Value on the Nutrition Facts label](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels) - [Compendium of Physical Activities](https://pacompendium.com/)