Popeyes
Popeyes Nutrition Menu with Calories Guide
Popeyes nutrition varies widely depending on the menu item. The fried chicken, chicken strips, or tenders, and chicken sandwiches have lots of calories, fat, and salt; one sandwich can be 699 calories and have 42 grams of fat. Pieces of bone-in chicken have between 190 and 390 calories and 18 to 36 grams of protein in each. Cajun fries, mashed potatoes, and biscuits make the meal even higher in calories and salt, but green beans, or red beans and rice, are better for you as they contain less fat. Shrimp and catfish are fairly average in terms of calories. All the food could include wheat, milk, soya, eggs, or shellfish – so it’s best to look at the allergen details prior to your order.
Popeyes Nutrition 2026
Popeyes is known worldwide for its crispy fried chicken, flavorful sandwiches, and Southern-style sides. While delicious, many menu items are high in calories, fat, and sodium.
Popeyes Chicken Nutrition
Popeyes chicken is available in mild or spicy flavors, and can be ordered as bone-in pieces, tenders, or boneless nuggets. Here’s the detailed nutrition breakdown:
Classic Bone-In Fried Chicken
| Item | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Chicken Breast – Spicy | 390 | 22g | 10g | 36g | 1190mg |
| Chicken Thigh – Mild | 320 | 20g | 8g | 28g | 900mg |
| Chicken Drumstick – Mild | 250 | 17g | 7g | 18g | 820mg |
| Chicken Wing – Spicy | 190 | 12g | 2g | 18g | 560mg |
Boneless Chicken Tenders
| Item | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| 3 Pc Tenders | 370 | 22g | 17g | 29g | 980mg |
| 5 Pc Tenders | 610 | 36g | 28g | 49g | 1630mg |
| 7 Pc Tenders | 850 | 50g | 40g | 69g | 2180mg |
Popeyes Sandwich Nutrition
Popeyes sandwiches are crispy, flavorful, and often paired with sauces.
| Sandwich Type | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Chicken Sandwich | 699 | 42g | 55g | 28g | 1390mg |
| Spicy Chicken Sandwich | 699 | 42g | 55g | 28g | 1430mg |
| Chicken Po’Boy | 605 | 34g | 53g | 28g | 1200mg |
Popeyes Side Dish Nutrition
Popeyes offers sides ranging from classic fries to healthier options like beans and green beans.
| Side Item | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Cajun Fries | 320 | 19g | 35g | 4g | 820mg |
| Mashed Potatoes & Gravy | 120 | 5g | 16g | 2g | 390mg |
| Cole Slaw | 170 | 9g | 18g | 1g | 210mg |
| Red Beans & Rice | 200 | 6g | 33g | 8g | 550mg |
| Biscuit | 240 | 12g | 28g | 4g | 440mg |
| Green Beans | 60 | 0g | 12g | 2g | 10mg |
Popeyes Seafood Nutrition
Popeyes also serves shrimp and catfish items.
| Item | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Popcorn Shrimp (6 Pc) | 280 | 14g | 23g | 14g | 520mg |
| Jumbo Butterfly Shrimp (6 Pc) | 290 | 15g | 20g | 16g | 650mg |
| Catfish Fillet | 330 | 21g | 17g | 19g | 860mg |
Popeyes Combo Meal Nutrition
Combo meals include chicken, sandwich, or seafood with fries, biscuit, and a drink.
Example: 1 Chicken Sandwich Combo with Cajun Fries & Medium Drink
Calories: 1,150–1,300 kcal
Total Fat: 55–60g
Carbs: 120–135g
Protein: 28–32g
Sodium: 2,000–2,200mg
Allergen & Dietary Information
Common Allergens: Wheat, milk, soy, eggs, shellfish (shrimp/fish)
Gluten-Free Options: Very limited; avoid breaded or fried items
Low-Sodium Options: Side items like green beans or small portions of chicken
Kids' Meals: Contain smaller servings but still high in sodium
Tips for Healthier Choices at Popeyes
Go with the smaller sizes or share meals.
To get fewer calories, don’t use any extra sauces or dressings.
If you can, get things that are grilled, not covered in breading.
Instead of fries, have green beans or red beans and rice with your meal.
Using apps, keep track of how many calories you are eating, so you can manage portion sizes better.
Frequently Asked Questions
Yes, it is. Loads of the fried food and the sandwiches have over 1,000mg of sodium in each portion – watch how much you eat each day.
Green beans, red beans & rice, and little bits of bone-in chicken aren’t as high in calories as some other choices.
Yes, you can. Don’t have sauces, split meals with someone, and pick the lighter sides like green beans or mashed potatoes without gravy.
Yes. Kids’ meals are smaller but still high in sodium; pairing with water or fruit is recommended.
Yes. Chicken sandwiches and Po’Boys average 40–42g of fat per sandwich, mostly from frying and sauces.
Yes. Their website and in-store menus list allergens including wheat, milk, soy, eggs, peanuts, and shellfish.
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