44 of 60 food orders · Updated
Popeyes Louisiana Kitchen orders under 500 calories
44 Popeyes Louisiana Kitchen orders come in under 500 calories. Here they are, most protein first.
Popeyes Louisiana Kitchen under 500 calories
Every Popeyes Louisiana Kitchen order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 5 Handcrafted Tenders - Blackened | — | 280 | 43 g | 3 g | 3 g |
| 3 Handcrafted Tenders - Classic Or Spicy | — | 450 | 38 g | 29 g | 21 g |
| Mild Bone-In Chicken Breast | — | 380 | 35 g | 16 g | 20 g |
| Breast (Each) | — | 380 | 35 g | 16 g | 20 g |
| Blackened Tenders (3 piece)Lean protein | — | 170 | 33 g | 1 g | 4 g |
| Handcrafted Tenders (3 piece, Mild)High protein | — | 360 | 30 g | 17 g | 18 g |
| 3 Handcrafted Tenders - Blackened | — | 170 | 26 g | 2 g | 2 g |
| 8 Handcrafted Nuggets | — | 380 | 22 g | 19 g | 24 g |
| Catfish Filet | — | 460 | 21 g | 27 g | 29 g |
| Chicken Biscuit | Sandwiches & Wraps | 490 | 17 g | 47 g | 26 g |
| Cajun Fish Filet | — | 380 | 16 g | 37 g | 19 g |
| Butterfly Shrimp | Sides | 420 | 16 g | 34 g | 25 g |
| Leg - Classic | — | 160 | 14 g | 5 g | 9 g |
| Leg (Each) | — | 160 | 14 g | 5 g | 9 g |
| Mild Bone-In Chicken Thigh | — | 270 | 14 g | 9 g | 19 g |
| Thigh (Each) | — | 280 | 14 g | 7 g | 21 g |
| Popcorn Shrimp | Sides | 390 | 14 g | 28 g | 25 g |
| Handcrafted Tender - Classic | — | 150 | 13 g | 12 g | 7 g |
| Whole Wing (Each) | — | 210 | 13 g | 8 g | 14 g |
| Handcrafted Nuggets | — | 190 | 11 g | 10 g | 12 g |
| Mac & Cheese, Regular | Sides | 280 | 11 g | 16 g | 21 g |
| Cajun Rice, Regular | Sides | 180 | 9 g | 24 g | 6 g |
| Mashed Potatoes With Cajun Gravy, Large | Sides | 330 | 9 g | 54 g | 12 g |
| Green Beans, Large | Sides | 170 | 8 g | 22 g | 6 g |
| Jambalaya, Regular | Sides | 190 | 8 g | 17 g | 9 g |
| Red Beans & Rice (Regular)High fiber | — | 230 | 8 g | 32 g | 8 g |
| Bacon Biscuit | Sandwiches & Wraps | 400 | 8 g | 37 g | 25 g |
| Mardi Gras Cheesecake | Desserts | 320 | 5 g | 29 g | 21 g |
| Grits | — | 370 | 5 g | 80 g | 5 g |
| Baguette | Donuts & Bakery | 120 | 4 g | 22 g | 2 g |
| Cajun Fries (Regular) | — | 310 | 4 g | 38 g | 16 g |
| Sweet Potato Pie | Desserts | 350 | 4 g | 41 g | 19 g |
| Edwards Sliced Pecan Pie | Desserts | 410 | 4 g | 52 g | 21 g |
| Green Beans, Regular | Sides | 60 | 3 g | 7 g | 2 g |
| Mashed Potatoes with Cajun Gravy (Regular) | — | 110 | 3 g | 17 g | 4 g |
| Buttermilk Biscuit | — | 200 | 3 g | 24 g | 11 g |
| Biscuit | Donuts & Bakery | 210 | 3 g | 20 g | 13 g |
| Hot Cinnamon Apple Pie | Desserts | 240 | 3 g | 35 g | 16 g |
| Mississippi Mud Cake | Desserts | 260 | 3 g | 50 g | 7 g |
| Onion Rings, Regular | Sides | 280 | 3 g | 25 g | 19 g |
| Hash Rounds | Sides | 360 | 3 g | 41 g | 20 g |
| Coleslaw, Large | Sides | 420 | 3 g | 36 g | 30 g |
| Coleslaw, Regular | Sides | 140 | 1 g | 12 g | 10 g |
| Corn On The Cob Cobbet (1), Regular | Sides | 210 | 0 g | 34 g | 6 g |
The full Popeyes Louisiana Kitchen menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Popeyes Louisiana Kitchen included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Most figures on this page (69 of 79 items) are the values recorded for Popeyes Louisiana Kitchen in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 10 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Popeyes Louisiana Kitchen and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Popeyes Louisiana Kitchen; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.