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:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Kids Classic Tender (1 pc) (Tenders & Nuggets) | 150 | 7 | 12 | 13 | 610 | – |
| Chicken Leg (Bone-in Chicken (mild or spicy)) | 160 | 9 | 5 | 14 | 460 | 0 |
| Blackened Tenders (3 pc) (Tenders & Nuggets) | 170 | 2 | 2 | 26 | 550 | 0 |
| Cajun Rice (regular) (Sides) | 180 | 6 | 24 | 9 | 580 | 0 |
| Jambalaya (regular) (Sides) | 190 | 9 | 17 | 8 | 640 | 0 |
| Chicken Wing (Bone-in Chicken (mild or spicy)) | 210 | 14 | 8 | 13 | 610 | 0 |
| Corn on the Cob (Sides) | 210 | 6 | 34 | 0 | 30 | 6 |
| Biscuit (Sides) | 210 | 13 | 20 | 3 | 440 | 1 |
Highest-calorie items at Popeyes
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Signature Hot Bone-In Wings (Wings) | 1,190 | 94 | 45 | 46 | 2,340 | – |
| Roasted Garlic Parmesan Bone-In Wings (Wings) | 1,040 | 81 | 29 | 48 | 2,860 | – |
| Signature Hot Boneless Wings (Wings) | 1,020 | 82 | 46 | 28 | 1,900 | – |
| Sweet ‘N Spicy Bone-In Wings (Wings) | 950 | 46 | 77 | 46 | 2,780 | – |
| Honey Lemon Pepper Bone-In Wings (Wings) | 920 | 46 | 83 | 45 | 2,510 | – |
| Honey BBQ Bone-In Wings (Wings) | 880 | 46 | 70 | 46 | 2,230 | – |
| Roasted Garlic Parmesan Boneless Wings (Wings) | 860 | 69 | 31 | 29 | 2,430 | – |
| Cajun Fries (large) (Sides) | 800 | 42 | 97 | 10 | 1,760 | 1 |
Best protein for the calories
Items with at least 15 g of protein, ranked by protein per calorie:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Blackened Tenders (5 pc) (Tenders & Nuggets) | 280 | 3 | 3 | 43 | 920 | 0 |
| Blackened Tenders (3 pc) (Tenders & Nuggets) | 170 | 2 | 2 | 26 | 550 | 0 |
| Chicken Breast (Bone-in Chicken (mild or spicy)) | 380 | 20 | 16 | 35 | 1,230 | 0 |
| Classic Tenders (5 pc) (Tenders & Nuggets) | 740 | 34 | 48 | 63 | 3,040 | 0 |
| Classic Tenders (3 pc) (Tenders & Nuggets) | 450 | 21 | 29 | 38 | 1,820 | 0 |
| Spicy Bone-In Wings (Wings) | 680 | 46 | 22 | 45 | 1,420 | – |
| Honey BBQ Bone-In Wings (Wings) | 880 | 46 | 70 | 46 | 2,230 | – |
| Classic Boneless Wings (Wings) | 500 | 34 | 23 | 26 | 990 | – |
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:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Chicken Breast (Bone-in Chicken (mild or spicy)) | 380 | 20 | 16 | 35 | 1,230 | 0 |
| Chicken Leg (Bone-in Chicken (mild or spicy)) | 160 | 9 | 5 | 14 | 460 | 0 |
| Chicken Thigh (Bone-in Chicken (mild or spicy)) | 280 | 21 | 7 | 14 | 640 | 0 |
| Chicken Wing (Bone-in Chicken (mild or spicy)) | 210 | 14 | 8 | 13 | 610 | 0 |
| Classic Tenders (3 pc) (Tenders & Nuggets) | 450 | 21 | 29 | 38 | 1,820 | 0 |
| Classic Tenders (5 pc) (Tenders & Nuggets) | 740 | 34 | 48 | 63 | 3,040 | 0 |
| Blackened Tenders (3 pc) (Tenders & Nuggets) | 170 | 2 | 2 | 26 | 550 | 0 |
| Blackened Tenders (5 pc) (Tenders & Nuggets) | 280 | 3 | 3 | 43 | 920 | 0 |
| Nuggets (6 pc) (Tenders & Nuggets) | 230 | 14 | 15 | 11 | 350 | 0 |
| Nuggets (9 pc) (Tenders & Nuggets) | 340 | 20 | 23 | 16 | 520 | 0 |
| Kids Classic Tender (1 pc) (Tenders & Nuggets) | 150 | 7 | 12 | 13 | 610 | – |
| Chicken Sandwich – Classic (Sandwiches & Seafood) | 700 | 42 | 50 | 28 | 1,140 | 8 |
| Chicken Sandwich – Spicy (Sandwiches & Seafood) | 700 | 42 | 50 | 28 | 1,470 | 8 |
| Loaded Chicken Wrap (Sandwiches & Seafood) | 310 | 12 | 35 | 14 | 790 | 0 |
| Butterfly Shrimp (Sandwiches & Seafood) | 420 | 25 | 34 | 16 | 1,100 | 0 |
| Popcorn Shrimp (Sandwiches & Seafood) | 390 | 25 | 28 | 14 | 1,390 | 0 |
| Cajun Fish Filet (Sandwiches & Seafood) | 380 | 19 | 37 | 16 | 1,650 | 4 |
| Catfish Filet (Sandwiches & Seafood) | 460 | 29 | 27 | 21 | 1,140 | 0 |
| Cajun Fries (regular) (Sides) | 270 | 14 | 33 | 4 | 590 | 0 |
| Cajun Fries (large) (Sides) | 800 | 42 | 97 | 10 | 1,760 | 1 |
| Red Beans & Rice (regular) (Sides) | 250 | 16 | 22 | 8 | 610 | 0 |
| Red Beans & Rice (large) (Sides) | 610 | 40 | 51 | 19 | 1,490 | 0 |
| Mashed Potatoes with Cajun Gravy (regular) (Sides) | 110 | 4 | 18 | 3 | 590 | 1 |
| Mac & Cheese (regular) (Sides) | 220 | 10 | 24 | 8 | 1,000 | 3 |
| Coleslaw (regular) (Sides) | 140 | 10 | 12 | 1 | 190 | 9 |
| Cajun Rice (regular) (Sides) | 180 | 6 | 24 | 9 | 580 | 0 |
| Green Beans (regular) (Sides) | 60 | 2 | 7 | 3 | 680 | 2 |
| Corn on the Cob (Sides) | 210 | 6 | 34 | 0 | 30 | 6 |
| Onion Rings (regular) (Sides) | 280 | 19 | 25 | 3 | 460 | 2 |
| Biscuit (Sides) | 210 | 13 | 20 | 3 | 440 | 1 |
| Jambalaya (regular) (Sides) | 190 | 9 | 17 | 8 | 640 | 0 |
| Jalapeño (Sides) | 5 | 0 | 1 | 0 | 370 | – |
| Chicken Biscuit (Breakfast) | 490 | 26 | 47 | 17 | 1,280 | 2 |
| Sausage Biscuit (Breakfast) | 540 | 36 | 41 | 13 | 1,100 | 2 |
| Egg & Sausage Biscuit (Breakfast) | 690 | 45 | 43 | 20 | 1,520 | 2 |
| Hash Rounds (Breakfast) | 360 | 20 | 41 | 3 | 450 | 0 |
| Grits (Breakfast) | 370 | 5 | 80 | 5 | 30 | – |
| Bacon Biscuit (Breakfast) | 400 | 25 | 37 | 8 | 780 | – |
| Sausage & Gravy Biscuit (Breakfast) | 510 | 33 | 42 | 10 | 1,090 | – |
| Egg Biscuit (Breakfast) | 510 | 29 | 41 | 13 | 1,160 | – |
| Hot Cinnamon Apple Pie (Desserts) | 240 | 16 | 35 | 3 | 260 | 12 |
| Sweet Potato Pie (Desserts) | 350 | 19 | 41 | 4 | 370 | 10 |
| Mardi Gras Cheesecake (Desserts) | 320 | 21 | 29 | 5 | 220 | 22 |
| Blackened Ranch (Sauces) | 120 | 13 | 2 | 1 | 250 | 1 |
| Buttermilk Ranch (Sauces) | 150 | 15 | 3 | 0 | 230 | 1 |
| Mardi Gras Mustard (Sauces) | 100 | 9 | 5 | 1 | 240 | 4 |
| Sweet Heat (Sauces) | 70 | 0 | 19 | 0 | 320 | 15 |
| Bold BBQ (Sauces) | 45 | 0 | 7 | 0 | 320 | 4 |
| Tartar Sauce (Sauces) | 140 | 15 | 1 | 0 | 280 | 1 |
| Bayou Buffalo Sauce (Sauces) | 60 | 6 | 2 | 0 | 450 | – |
| Wild Honey Mustard (Sauces) | 110 | 11 | 5 | 0 | 140 | – |
| Coca-Cola (fountain) (Drinks) | 270 | 0 | 73 | 0 | 65 | 73 |
| Dr Pepper (fountain) (Drinks) | 260 | 0 | 72 | 0 | 80 | 70 |
| Sprite (fountain) (Drinks) | 260 | 0 | 71 | 0 | 125 | 70 |
| Minute Maid Lemonade (Drinks) | 270 | 0 | 71 | 0 | 190 | 68 |
| Diet Coke (fountain) (Drinks) | 0 | 0 | 0.5 | 0 | 90 | 0 |
| Orange Juice (300 ml) (Drinks) | 140 | 0 | 33 | 2 | 20 | – |
| Sprite (20 oz) (Drinks) | 230 | 0 | 61 | 0 | 60 | – |
| Dr Pepper (20 oz) (Drinks) | 240 | 0 | 65 | 0 | 75 | – |
| Coca-Cola (20 oz) (Drinks) | 240 | 0 | 66 | 0 | 60 | – |
| Pepsi (20 oz) (Drinks) | 250 | 0 | 69 | 0 | 55 | – |
| Fanta Orange (20 oz) (Drinks) | 260 | 0 | 70 | 0 | 60 | – |
| Fanta Strawberry (20 oz) (Drinks) | 270 | 0 | 70 | 0 | 60 | – |
| Mountain Dew (20 oz) (Drinks) | 280 | 0 | 73 | 0 | 85 | – |
| Classic Boneless Wings (Wings) | 500 | 34 | 23 | 26 | 990 | – |
| Spicy Bone-In Wings (Wings) | 680 | 46 | 22 | 45 | 1,420 | – |
| Honey BBQ Boneless Wings (Wings) | 700 | 34 | 72 | 27 | 1,800 | – |
| Sweet ‘N Spicy Boneless Wings (Wings) | 730 | 34 | 78 | 27 | 2,350 | – |
| Honey Lemon Pepper Boneless Wings (Wings) | 750 | 34 | 85 | 26 | 2,080 | – |
| Roasted Garlic Parmesan Boneless Wings (Wings) | 860 | 69 | 31 | 29 | 2,430 | – |
| Honey BBQ Bone-In Wings (Wings) | 880 | 46 | 70 | 46 | 2,230 | – |
| Honey Lemon Pepper Bone-In Wings (Wings) | 920 | 46 | 83 | 45 | 2,510 | – |
| Sweet ‘N Spicy Bone-In Wings (Wings) | 950 | 46 | 77 | 46 | 2,780 | – |
| Signature Hot Boneless Wings (Wings) | 1,020 | 82 | 46 | 28 | 1,900 | – |
| Roasted Garlic Parmesan Bone-In Wings (Wings) | 1,040 | 81 | 29 | 48 | 2,860 | – |
| Signature Hot Bone-In Wings (Wings) | 1,190 | 94 | 45 | 46 | 2,340 | – |
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.
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
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.
Frequently asked questions
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.