🍗 Chicken · 79 menu items

Popeyes Louisiana Kitchen calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 79 items on the Popeyes Louisiana Kitchen menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Green Beans, Regular at 60 calories. The strongest protein-to-calorie ratio belongs to the Blackened Tenders (3 piece): 33 g of protein in 170 calories. 44 of the 60 food orders on the Popeyes Louisiana Kitchen menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

Lightest order

60 cal

Green Beans, Regular

Under 500 calories

of 60 food orders

Most protein per calorie

19.4 g

per 100 cal · Blackened Tenders (3 piece)

Lowest-calorie orders at Popeyes Louisiana Kitchen

The eight lightest food orders on the Popeyes Louisiana Kitchen menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Green Beans, Regular	Sides	60	3 g	7 g	2 g
Mashed Potatoes with Cajun Gravy (Regular)	—	110	3 g	17 g	4 g
Baguette	Donuts & Bakery	120	4 g	22 g	2 g
Coleslaw, Regular	Sides	140	1 g	12 g	10 g
Handcrafted Tender - Classic	—	150	13 g	12 g	7 g
Leg - Classic	—	160	14 g	5 g	9 g
Leg (Each)	—	160	14 g	5 g	9 g
Blackened Tenders (3 piece)Lean protein	—	170	33 g	1 g	4 g

Most protein per calorie at Popeyes Louisiana Kitchen

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Blackened Tenders (3 piece)Lean protein	170	33 g	19.4 g
5 Handcrafted Tenders - Blackened	280	43 g	15.4 g
3 Handcrafted Tenders - Blackened	170	26 g	15.3 g
Mild Bone-In Chicken Breast	380	35 g	9.2 g
Breast (Each)	380	35 g	9.2 g
Leg - Classic	160	14 g	8.8 g
Leg (Each)	160	14 g	8.8 g
Handcrafted Tender - Classic	150	13 g	8.7 g

Leading pick: Blackened Tenders (3 piece), 33 g protein in 170 cal.

What fits a calorie budget

How many food orders at Popeyes Louisiana Kitchen fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Dietary options at Popeyes Louisiana Kitchen

Items the Popeyes Louisiana Kitchen menu data flags for common dietary patterns. Preparation and cross-contact vary by location; the restaurant confirms specifics.

Vegetarian · 4 items
Vegan · 1 item
Gluten-free · 1 item
Dairy-free · 2 items

Every Popeyes Louisiana Kitchen item in the database, by section, lightest first.

Sandwiches & Wraps6 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Bacon Biscuit	400	8 g	37 g	25 g	3 g	780 mg
Chicken Biscuit	490	17 g	47 g	26 g	1 g	1,280 mg
Egg Biscuit	510	13 g	41 g	29 g	1 g	1,160 mg
Sausage & Gravy Biscuit	510	10 g	42 g	33 g	3 g	1,090 mg
Sausage Biscuit	540	13 g	41 g	36 g	1 g	1,100 mg
Egg & Sausage Biscuit	690	20 g	43 g	45 g	1 g	1,520 mg

Sides21 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Green Beans, Regular	60	3 g	7 g	2 g	2 g	680 mg
Coleslaw, Regular	140	1 g	12 g	10 g	1 g	190 mg
Green Beans, Large	170	8 g	22 g	6 g	6 g	2,030 mg
Cajun Rice, Regular	180	9 g	24 g	6 g	2 g	580 mg
Jambalaya, Regular	190	8 g	17 g	9 g	1 g	640 mg
Corn On The Cob Cobbet (1), Regular	210	0 g	34 g	6 g	4 g	30 mg
Mac & Cheese, Regular	280	11 g	16 g	21 g	0 g	510 mg
Onion Rings, Regular	280	3 g	25 g	19 g	3 g	460 mg
Mashed Potatoes With Cajun Gravy, Large	330	9 g	54 g	12 g	3 g	1,770 mg
Hash Rounds	360	3 g	41 g	20 g	4 g	450 mg
Popcorn Shrimp	390	14 g	28 g	25 g	3 g	1,390 mg
Butterfly Shrimp	420	16 g	34 g	25 g	4 g	1,100 mg
Coleslaw, Large	420	3 g	36 g	30 g	3 g	570 mg
Cajun Rice, Large	550	28 g	71 g	18 g	4 g	1,720 mg
Onion Rings, Large	560	6 g	50 g	38 g	5 g	920 mg
Red Beans & Rice, Large	610	19 g	51 g	40 g	15 g	1,490 mg
Corn On The Cob Cobbet (3), Large	630	0 g	102 g	18 g	12 g	90 mg
Jambalaya, Large	640	29 g	58 g	32 g	3 g	2,200 mg
Cajun Fries, Large	800	10 g	97 g	42 g	9 g	1,760 mg
Mac & Cheese, Large	850	33 g	48 g	63 g	1 g	1,540 mg
Chicken Livers	1,190	54 g	65 g	80 g	6 g	2,070 mg

Donuts & Bakery2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Baguette	120	4 g	22 g	2 g	1 g	300 mg
Biscuit	210	3 g	20 g	13 g	1 g	440 mg

Desserts5 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Hot Cinnamon Apple Pie	240	3 g	35 g	16 g	1 g	260 mg
Mississippi Mud Cake	260	3 g	50 g	7 g	2 g	200 mg
Mardi Gras Cheesecake	320	5 g	29 g	21 g	1 g	220 mg
Sweet Potato Pie	350	4 g	41 g	19 g	2 g	370 mg
Edwards Sliced Pecan Pie	410	4 g	52 g	21 g	1 g	220 mg

Drinks11 items

Item	Calories	Protein	Carbs	Sodium
Orange Juice	140	2 g	33 g	20 mg
Sweet Tea	180	0 g	16 g	10 mg
Dr Pepper	260	0 g	72 g	80 mg
Sprite	260	0 g	71 g	125 mg
Coke	270	0 g	73 g	65 mg
Minute Maid Lemonade	270	0 g	71 g	190 mg
Pepsi	280	0 g	70 g	50 mg
Fanta Orange	290	0 g	80 g	75 mg
Mountain Dew	290	0 g	77 g	120 mg
Fanta Strawberry	300	0 g	82 g	95 mg
Hawaiian Punch	310	0 g	83 g	100 mg

Extras8 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Creole Cocktail	40	0 g	9 g	0 g	0 g	400 mg
Bayou Buffalo	60	0 g	2 g	6 g	0 g	450 mg
Boldbq	70	0 g	16 g	0 g	0 g	440 mg
Sweet Heat	70	0 g	19 g	0 g	0 g	290 mg
Mardi Gras Mustard	100	1 g	5 g	8 g	1 g	240 mg
Blackened Ranch	120	0 g	2 g	12 g	0 g	250 mg
Buttermilk Ranch	140	0 g	2 g	15 g	0 g	230 mg
Tartar	140	0 g	1 g	15 g	0 g	230 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Mashed Potatoes with Cajun Gravy (Regular)	110	3 g	17 g	4 g	1 g	580 mg
Handcrafted Tender - Classic	150	13 g	12 g	7 g	1 g	610 mg
Leg - Classic	160	14 g	5 g	9 g	1 g	460 mg
Leg (Each)	160	14 g	5 g	9 g	1 g	460 mg
Blackened Tenders (3 piece)Lean protein	170	33 g	1 g	4 g	0 g	980 mg
3 Handcrafted Tenders - Blackened	170	26 g	2 g	2 g	0 g	550 mg
Handcrafted Nuggets	190	11 g	10 g	12 g	0 g	440 mg
Buttermilk Biscuit	200	3 g	24 g	11 g	1 g	480 mg
Whole Wing (Each)	210	13 g	8 g	14 g	1 g	610 mg
Red Beans & Rice (Regular)High fiber	230	8 g	32 g	8 g	10 g	730 mg
Mild Bone-In Chicken Thigh	270	14 g	9 g	19 g	0 g	660 mg
5 Handcrafted Tenders - Blackened	280	43 g	3 g	3 g	0 g	920 mg
Thigh (Each)	280	14 g	7 g	21 g	1 g	640 mg
Cajun Fries (Regular)	310	4 g	38 g	16 g	4 g	800 mg
Handcrafted Tenders (3 piece, Mild)High protein	360	30 g	17 g	18 g	1 g	1,130 mg
Grits	370	5 g	80 g	5 g	7 g	30 mg
Mild Bone-In Chicken Breast	380	35 g	16 g	20 g	1 g	1,110 mg
8 Handcrafted Nuggets	380	22 g	19 g	24 g	1 g	880 mg
Breast (Each)	380	35 g	16 g	20 g	2 g	1,230 mg
Cajun Fish Filet	380	16 g	37 g	19 g	2 g	1,650 mg
3 Handcrafted Tenders - Classic Or Spicy	450	38 g	29 g	21 g	2 g	1,820 mg
Catfish Filet	460	21 g	27 g	29 g	1 g	1,140 mg
12 Handcrafted Nuggets	570	34 g	28 g	36 g	2 g	1,320 mg
Chicken Sandwich (Classic)Cult favorite	700	28 g	50 g	42 g	2 g	1,440 mg
Chicken Sandwich (Spicy)	700	28 g	50 g	42 g	2 g	1,440 mg
5 Handcrafted Tenders - Classic Or Spicy	740	63 g	48 g	34 g	3 g	3,040 mg

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.

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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 September 6, 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.

Popeyes Louisiana Kitchen calories and nutrition

Lowest-calorie orders at Popeyes Louisiana Kitchen

Most protein per calorie at Popeyes Louisiana Kitchen

What fits a calorie budget

Dietary options at Popeyes Louisiana Kitchen

Full Popeyes Louisiana Kitchen menu with calories

Sandwiches & Wraps6 items

Sides21 items

Donuts & Bakery2 items

Desserts5 items

Drinks11 items

Extras8 items

Other Menu Items26 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Popeyes Louisiana Kitchen

Most protein per calorie at Popeyes Louisiana Kitchen

What fits a calorie budget

Dietary options at Popeyes Louisiana Kitchen

Full Popeyes Louisiana Kitchen menu with calories

Sandwiches & Wraps6 items

Sides21 items

Donuts & Bakery2 items

Desserts5 items

Drinks11 items

Extras8 items

Other Menu Items26 items

The same figures, matched to the calories left in a day.

More chicken

About this data