Keto and low-carb Popeyes options
Popeyes publishes carbs for 65 of its 65 items. 16 come in under 10 g net carbs and another 11 are under 20 g. The best keto meal here is Tenders (5 pc, Blackened): 3 g net carbs with 47 g protein and 280 calories. Net carbs are total carbs minus fiber.
Keto meals: under 10 g net carbs with 15 g+ protein
Most protein first.
Tenders (5 pc, Blackened)
per 5 pc · 47g protein · 4g carbs · 9g fat
280 kcal
Tenders (3 pc, Blackened)
per 3 pc · 28g protein · 2g carbs · 6g fat
170 kcal
Signature Chicken Leg (Classic)
per 1 piece · 15g protein · 9g carbs · 12g fat
200 kcal
Signature Chicken Leg (Spicy)
per 1 piece · 15g protein · 9g carbs · 12g fat
200 kcal
Everything else under 10 g net carbs
Sides, sauces and drinks, lowest carbs first.
Jalapeño
per serving · 0g protein · 1g carbs · 0g fat
5 kcal
Coffee
per serving · 0g protein · 0g carbs · 0g fat
0 kcal
Unsweetened Tea (Regular)
per regular · 0g protein · 0g carbs · 0g fat
0 kcal
Cajun Gravy (Regular)
per regular · 10g protein · 2g carbs · 12g fat
160 kcal
Bayou Buffalo™
per 1 sauce · 0g protein · 2g carbs · 5g fat
50 kcal
Blackened Ranch
per 1 sauce · 0g protein · 2g carbs · 11g fat
110 kcal
Buttermilk Ranch
per 1 sauce · 0g protein · 2g carbs · 14g fat
130 kcal
Mardi Gras Mustard™
per 1 sauce · 1g protein · 4g carbs · 8g fat
90 kcal
Wild Honey Mustard
per 1 sauce · 0g protein · 5g carbs · 11g fat
110 kcal
Kids Meal Tender (Kids, Classic)
per 1 piece · 12g protein · 8g carbs · 6g fat
130 kcal
Cocktail Sauce
per 1 sauce · 1g protein · 9g carbs · 0g fat
35 kcal
Kids Meal Leg (Kids, Classic)
per 1 piece · 12g protein · 9g carbs · 11g fat
190 kcal
10 to 20 g net carbs
Signature Chicken Wing (Classic)
per 1 piece · 14g protein · 11g carbs · 15g fat
220 kcal
Signature Chicken Wing (Spicy)
per 1 piece · 14g protein · 11g carbs · 15g fat
220 kcal
Coleslaw (Regular)
per regular · 1g protein · 12g carbs · 12g fat
160 kcal
Mashed Potatoes with Cajun Gravy (Regular)
per regular · 3g protein · 13g carbs · 6g fat
110 kcal
BOLDBQ™
per 1 sauce · 0g protein · 14g carbs · 0g fat
60 kcal
Signature Chicken Breast (Classic)
per 1 piece · 52g protein · 17g carbs · 30g fat
620 kcal
Signature Chicken Breast (Spicy)
per 1 piece · 52g protein · 17g carbs · 30g fat
620 kcal
Homestyle Mac & Cheese (Regular)
per regular · 11g protein · 16g carbs · 20g fat
280 kcal
Signature Chicken Thigh (Classic)
per 1 piece · 25g protein · 18g carbs · 34g fat
490 kcal
Signature Chicken Thigh (Spicy)
per 1 piece · 25g protein · 18g carbs · 34g fat
490 kcal
Sweet Heat®
per 1 sauce · 0g protein · 19g carbs · 0g fat
70 kcal
Questions people ask
What's the lowest-carb meal at Popeyes?
Tenders (3 pc, Blackened), at 1 g net carbs with 28 g protein and 170 calories per 3 pc.
How many Popeyes items are keto-friendly?
16 of 65 items with published carbs are under 10 g net carbs, and 4 of those also have 15 g of protein or more.
How are net carbs calculated here?
Total carbohydrates minus dietary fiber, both from Popeyes' published nutrition. Sugar alcohols aren't subtracted because chains rarely publish them.
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