Low-calorie Popeyes options, ranked
Popeyes publishes nutrition for 65 menu items. 30 are under 300 calories and 46 are under 500. The lightest real portion is Cajun Gravy (Regular) (160 calories, 10 g protein), and the lightest with at least 20 g of protein is Tenders (3 pc, Blackened) (170 calories, 28 g protein). Numbers are per serving from Popeyes' own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
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
Tenders (5 pc, Blackened)
per 5 pc · 47g protein · 4g carbs · 9g fat
280 kcal
Tenders (3 pc, Classic)
per 3 pc · 35g protein · 25g carbs · 19g fat
390 kcal
Tenders (3 pc, Spicy)
per 3 pc · 35g protein · 25g carbs · 19g fat
390 kcal
Classic Tender Blackened Ranch Wrap
per wrap · 19g protein · 32g carbs · 25g fat
430 kcal
Classic Tender Wrap
per wrap · 19g protein · 31g carbs · 32g fat
480 kcal
Spicy Tender Wrap
per wrap · 19g protein · 32g carbs · 31g fat
480 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
Chicken Biscuit
per 1 biscuit · 17g protein · 47g carbs · 26g fat
490 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Coffee
per serving · 0g protein · 0g carbs · 0g fat
0 kcal
Unsweetened Tea (Regular)
per regular · 0g protein · 0g carbs · 0g fat
0 kcal
Jalapeño
per serving · 0g protein · 1g carbs · 0g fat
5 kcal
Cocktail Sauce
per 1 sauce · 1g protein · 9g carbs · 0g fat
35 kcal
Bayou Buffalo™
per 1 sauce · 0g protein · 2g carbs · 5g fat
50 kcal
BOLDBQ™
per 1 sauce · 0g protein · 14g carbs · 0g fat
60 kcal
Sweet Heat®
per 1 sauce · 0g protein · 19g carbs · 0g fat
70 kcal
Mardi Gras Mustard™
per 1 sauce · 1g protein · 4g carbs · 8g fat
90 kcal
Mashed Potatoes with Cajun Gravy (Regular)
per regular · 3g protein · 13g carbs · 6g fat
110 kcal
Blackened Ranch
per 1 sauce · 0g protein · 2g carbs · 11g fat
110 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
Buttermilk Ranch
per 1 sauce · 0g protein · 2g carbs · 14g fat
130 kcal
Orange Juice
per serving · 2g protein · 33g carbs · 0g fat
140 kcal
Cajun Gravy (Regular)
per regular · 10g protein · 2g carbs · 12g fat
160 kcal
Coleslaw (Regular)
per regular · 1g protein · 12g carbs · 12g fat
160 kcal
Tenders (3 pc, Blackened)
per 3 pc · 28g protein · 2g carbs · 6g fat
170 kcal
Sweet Tea (Regular)
per regular · 0g protein · 45g carbs · 0g fat
180 kcal
Kids Meal Leg (Kids, Classic)
per 1 piece · 12g protein · 9g carbs · 11g fat
190 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
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
Cajun Rice (Regular)
per regular · 9g protein · 27g carbs · 10g fat
230 kcal
Biscuit
per 1 biscuit · 3g protein · 24g carbs · 14g fat
230 kcal
Red Beans & Rice (Regular)
per regular · 7g protein · 29g carbs · 16g fat
260 kcal
Cajun Fries (Regular)
per regular · 3g protein · 31g carbs · 15g fat
270 kcal
Tenders (5 pc, Blackened)
per 5 pc · 47g protein · 4g carbs · 9g fat
280 kcal
Homestyle Mac & Cheese (Regular)
per regular · 11g protein · 16g carbs · 20g fat
280 kcal
Cinnamon Apple Pie
per 1 pie · 3g protein · 35g carbs · 14g fat
280 kcal
300 to 500 calories
Strawberry & Cream Cheese Pie
per 1 pie · 4g protein · 34g carbs · 17g fat
300 kcal
Chilled Premium Lemonade (Regular)
per regular · 0g protein · 79g carbs · 0g fat
300 kcal
Mashed Potatoes with Cajun Gravy (Large)
per large · 7g protein · 39g carbs · 14g fat
310 kcal
Butterfly Shrimp (8 pc)
per 8 pc · 14g protein · 30g carbs · 21g fat
360 kcal
Hash Rounds
per serving · 3g protein · 41g carbs · 20g fat
360 kcal
Tenders (3 pc, Classic)
per 3 pc · 35g protein · 25g carbs · 19g fat
390 kcal
Tenders (3 pc, Spicy)
per 3 pc · 35g protein · 25g carbs · 19g fat
390 kcal
Bacon Biscuit
per 1 biscuit · 8g protein · 37g carbs · 25g fat
400 kcal
Classic Tender Blackened Ranch Wrap
per wrap · 19g protein · 32g carbs · 25g fat
430 kcal
Frozen Premium Lemonade (Regular)
per regular · 0g protein · 111g carbs · 0g fat
430 kcal
Classic Tender Wrap
per wrap · 19g protein · 31g carbs · 32g fat
480 kcal
Spicy Tender Wrap
per wrap · 19g protein · 32g carbs · 31g fat
480 kcal
Coleslaw (Large)
per large · 3g protein · 37g carbs · 37g fat
480 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
Chicken Biscuit
per 1 biscuit · 17g protein · 47g carbs · 26g fat
490 kcal
Questions people ask
What is the lowest-calorie item at Popeyes?
Coffee at 0 calories per serving. The lightest item that's a full portion (150 calories or more) is Cajun Gravy (Regular) (160 calories, 10 g protein).
How many Popeyes items are under 500 calories?
46 of the 65 items Popeyes publishes nutrition for, and 30 are under 300.
What's the lowest-calorie Popeyes order with real protein?
Tenders (3 pc, Blackened) (170 calories, 28 g protein) is the lightest item with at least 20 g of protein.
Log it with Calorie Cub
Tell Claude, ChatGPT, or any MCP client what you ate and Calorie Cub logs it from this verified menu, or search it in the app. Free to start.
How to log meals from ChatGPT or ClaudeUse ChatGPT to dietUse Claude to dietUse Gemini to dietUse Grok to diet
How Calorie Cub works