Low-Calorie Popeyes Menu

The lowest-calorie and highest-protein picks at Popeyes, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Popeyes nearest you.

• 49 items tracked
• 150 cal lowest pick
• 63g top protein
• 26 under 500 cal

Lowest-calorie Popeyes items

Highest-protein Popeyes items

Best picks when you're chasing a protein target.

Best protein per calorie at Popeyes

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Full Popeyes nutrition (lowest calories first)

Calories and macros for all 49 Popeyes items we track.

Popeyes nutrition FAQ

What is the lowest-calorie item at Popeyes?

The lowest-calorie substantial item at Popeyes is the TENDER - CLASSIC (Kids Meal) at about 150 calories with 13g protein.

What is the highest-protein option at Popeyes?

Tenders - Classic or Spicy (5 Pieces) leads with roughly 63g of protein (about 740 calories).

What's the most protein-efficient Popeyes order?

Tenders - Blackened (5 Pieces) delivers the most protein per calorie — about 43g protein for 280 calories.

How many Popeyes items are under 500 calories?

Around 26 of 49 Popeyes menu items we track come in at 500 calories or less.

Sources: lovethatchickenfrom.popeyes.com, lovethatchickenfrom.popeyes.com, lovethatchickenfrom.popeyes.com, popeyesmenuusa.com. Figures are estimates and may change — verify with Popeyes.

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