Chick-fil-A vs. Popeyes, by the numbers

Chick-fil-A publishes nutrition for 156 items and Popeyes for 65. The typical Popeyes item is lighter (median 310 calories vs 370), Chick-fil-A has the single highest-protein item, and Chick-fil-A has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.
Menus:
Chick-fil-A menuLow-calorie Chick-fil-APopeyes menuLow-calorie Popeyes
Items with published nutrition
Chick-fil-A: 156
Popeyes: 65
Median calories per item
Chick-fil-A: 370
Popeyes: 310
Real meals under 500 calories (15 g+ protein)
Chick-fil-A: 33
Popeyes: 12
Lightest real meal (15 g+ protein)
Chick-fil-A: 5 Ct Nuggets Kid's Meal (5 Ct) (160 calories, 17 g protein)
Popeyes: Tenders (3 pc, Blackened) (170 calories, 28 g protein)
Most protein
Chick-fil-A: 30 ct Chick-fil-A® Nuggets (30 ct) (950 calories, 100 g protein)
Popeyes: Tenders (5 pc, Classic) (650 calories, 58 g protein)
Most protein per 100 calories
Chick-fil-A: 8 ct Grilled Nuggets (8 ct, grilled) (19.2 g)
Popeyes: Tenders (5 pc, Blackened) (16.8 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
Chick-fil-A: 5
Popeyes: 4
Median sodium per item
Chick-fil-A: 660 mg
Popeyes: 780 mg

Lightest chicken sandwich

Chick-fil-A ›
Grilled Chicken Sandwich (grilled)
per serving · 28g protein · 45g carbs · 11g fat
390 kcal
Popeyes ›
Chicken Biscuit
per 1 biscuit · 17g protein · 47g carbs · 26g fat
490 kcal

Lightest fries

Chick-fil-A ›
Small Chick-fil-A Waffle Potato Fries® (Small)
per small · 4g protein · 35g carbs · 19g fat
320 kcal
Popeyes ›
Cajun Fries (Regular)
per regular · 3g protein · 31g carbs · 15g fat
270 kcal

Lightest nuggets or tenders

Chick-fil-A ›
5 Ct Nuggets Kid's Meal (5 Ct)
per 5 ct · 17g protein · 7g carbs · 7g fat
160 kcal
Popeyes ›
Tenders (3 pc, Blackened)
per 3 pc · 28g protein · 2g carbs · 6g fat
170 kcal

Lightest sub or sandwich

Chick-fil-A ›
Grilled Chicken Sandwich (grilled)
per serving · 28g protein · 45g carbs · 11g fat
390 kcal
Popeyes ›
Chicken Sandwich (Classic)
per sandwich · 28g protein · 50g carbs · 42g fat
700 kcal

Lightest breakfast

Chick-fil-A ›
Small Hash Browns (Small)
per small · 3g protein · 23g carbs · 18g fat
270 kcal
Popeyes ›
Biscuit
per 1 biscuit · 3g protein · 24g carbs · 14g fat
230 kcal

Lightest wrap

Chick-fil-A ›
Chick-fil-A® Cool Wrap
per serving · 43g protein · 32g carbs · 45g fat
660 kcal
Popeyes ›
Classic Tender Blackened Ranch Wrap
per wrap · 19g protein · 32g carbs · 25g fat
430 kcal

Lightest dessert

Chick-fil-A ›
Berry Parfait w/ Cookie Crumbs
per serving · 12g protein · 31g carbs · 8g fat
240 kcal
Popeyes ›
Cinnamon Apple Pie
per 1 pie · 3g protein · 35g carbs · 14g fat
280 kcal

Questions people ask

Which is healthier, Chick-fil-A or Popeyes?

By the numbers, Popeyes has the lighter typical item and Chick-fil-A the better protein per calorie, so it depends on what you order. Real meals under 500 calories (150+ calories, 15 g+ protein): 33 at Chick-fil-A and 12 at Popeyes.

Which has more protein, Chick-fil-A or Popeyes?

Chick-fil-A: 30 ct Chick-fil-A® Nuggets (30 ct) has 100 g. For protein without the calories, Chick-fil-A's 8 ct Grilled Nuggets (8 ct, grilled) leads at 19.2 g per 100 calories.

Which is better for keto, Chick-fil-A or Popeyes?

Chick-fil-A has more meals under 10 g net carbs with 15 g of protein (5 vs 4). Each chain's keto page lists them.

Where do these numbers come from?

Chick-fil-A's and Popeyes' own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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