Popeyes Nutrition (2026): Calories & Full Nutrition Facts

Updated October 2026. The complete Popeyes nutrition guide — every calorie, fat, sodium, carb, and protein figure below comes from Popeyes’ official USA Nutrition Guide (October 2025). Where Popeyes publishes no figure, we say so instead of guessing. For the full menu with prices, see our Popeyes menu.

Healthiest Options at Popeyes

Popeyes is a fried-chicken chain, so “healthy” is relative — but the official numbers show clear winners:

• Blackened Tenders (3 pc) — 210 calories, 6g fat, 37g protein. The lightest protein on the menu by far.
• Mashed Potatoes with Cajun Gravy (regular) — 110 calories, the lowest-calorie side.
• Coleslaw (regular) — 140 calories.
• Avoid the combo trap: a Classic Chicken Sandwich (700 cal) plus Cajun Fries (360 cal) plus a biscuit (230 cal) tops 1,290 calories before the drink.

Signature Chicken Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Signature Chicken Wing (Classic or Spicy) 1 piece	210	14	610	8	13
Signature Chicken Leg (Classic or Spicy) 1 piece	160	9	460	5	14
Signature Chicken Thigh (Classic or Spicy) 1 piece	280	21	640	7	14
Signature Chicken Breast (Classic or Spicy) 1 piece	380	20	1,230	16	35

Chicken Tenders Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Classic/Spicy Tenders 3 pieces	390	19	1,700	40	35
Classic/Spicy Tenders 5 pieces	650	32	2,840	68	58
Blackened Tenders 3 pieces	210	6	1,020	3	37
Blackened Tenders 5 pieces	360	10	1,700	5	62

Wings Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Classic Boneless Wings 6 pieces	480	34	990	23	27
Buffalo Rub Boneless Wings 6 pieces	520	34	1,730	27	26
Garlic Parmesan Rub Boneless Wings 6 pieces	520	34	1,230	25	27
Ghost Pepper Rub Boneless Wings 6 pieces	520	34	1,490	25	27
Honey BBQ Boneless Wings 6 pieces	660	34	1,800	72	27
Lemon Pepper Rub Boneless Wings 6 pieces	520	34	1,510	26	26
Signature Hot Boneless Wings 6 pieces	1,020	82	1,910	46	28
Sweet & Spicy Boneless Wings 6 pieces	720	34	2,360	79	27
Classic Bone-In Wings 6 pieces	650	44	1,780	27	38
Buffalo Rub Bone-In Wings 6 pieces	670	44	2,520	31	38
Garlic Parmesan Rub Bone-In Wings 6 pieces	670	44	2,020	29	38
Ghost Pepper Bone-In Wings 6 pieces	670	44	2,280	29	38
Honey BBQ Bone-In Wings 6 pieces	860	44	2,850	77	38
Lemon Pepper Rub Bone-In Wings 6 pieces	670	44	2,300	30	38
Signature Hot Bone-In Wings 6 pieces	1,150	89	2,610	48	39
Sweet & Spicy Bone-In Wings 6 pieces	880	44	3,140	83	38

Chicken Sandwiches Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Classic Chicken Sandwich 1 sandwich	700	42	1,440	50	28
Spicy Chicken Sandwich 1 sandwich	700	42	1,470	50	28

Seafood Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Popcorn Shrimp 1/4 lb	390	25	1,390	28	14

Sides Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Buttermilk Biscuit 1 biscuit	210	13	440	20	3
Cajun Fries Regular	270	14	590	33	4
Cajun Fries Large	800	42	1,760	97	10
Homestyle Mac & Cheese Regular	280	21	510	16	11
Homestyle Mac & Cheese Large	850	63	1,540	48	33
Mashed Potatoes with Cajun Gravy Regular	110	4	590	18	3
Mashed Potatoes with Cajun Gravy Large	330	12	1,770	54	9
Red Beans & Rice Regular	250	16	610	22	8
Red Beans & Rice Large	610	40	1,490	51	19
Coleslaw Regular	140	10	190	12	1
Coleslaw Large	420	30	570	36	3
Jalapeño Pepper 1 pepper	5	0	370	1	0

Desserts Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Cinnamon Apple Pie 1 pie	240	16	260	35	3

Drinks Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Coca-Cola Small	240	0	60	66	0
Sprite Small	230	0	60	61	0
Sweet Tea Small	180	0	10	16	0
Minute Maid Lemonade Small	270	0	190	71	0

Breakfast (not at all locations) Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Chicken Biscuit 1	490	26	1,280	47	17
Sausage Biscuit 1	540	36	1,100	41	13
Egg Biscuit 1	510	29	1,160	41	13
Egg & Sausage Biscuit 1	690	45	1,520	43	20
Bacon Biscuit 1	400	25	780	37	8
Sausage & Gravy Biscuit 1	510	33	1,090	42	10
Grits 1 serving	370	5	30	80	5
Hash Rounds 1 serving	360	20	450	41	3

Kids Meals Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Kids Classic Tender 1 tender + kids side + kids drink	130	6	570	14	12
Kids Chicken Leg 1 leg + kids side + kids drink	160	9	460	5	14

Dipping Sauces Nutrition

Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Bayou Buffalo 1 dipping sauce	60	6	450	2	0
BoldBQ 1 dipping sauce	70	0	440	16	0
Blackened Ranch 1 dipping sauce	120	12	250	2	0
Buttermilk Ranch 1 dipping sauce	140	15	230	2	0
Mardi Gras Mustard 1 dipping sauce	100	8	240	5	1
Sweet Heat 1 dipping sauce	70	0	290	19	0
Signature Sauce 1 dipping sauce	110	11	330	3	0
Tartar Sauce 1 dipping sauce	140	15	230	1	0
Wild Honey Mustard 1 dipping sauce	110	11	140	5	0
Cocktail Sauce 1 dipping sauce	40	0	400	9	0

Items Popeyes Does Not Publish Nutrition For

Popeyes’ official guide does not include nutrition for: Nuggets, Wraps, Family Meals, $5 Faves (Limited Time). You will find calorie estimates for these on other sites — they are third-party guesses, often wrong (we caught several during research). We would rather show a gap than a guess; this page is updated when Popeyes publishes new data.

Popeyes Nutrition FAQ

How many calories are in a Popeyes chicken sandwich?

The Classic Chicken Sandwich is 700 calories and the Spicy Chicken Sandwich is 700 calories, per Popeyes official nutrition guide.

What is the lowest calorie meal at Popeyes?

Three Blackened Tenders (210 calories) with Mashed Potatoes and Cajun Gravy (110 calories) is about 320 calories — the lightest combination we can verify from official figures.

Does Popeyes publish full nutrition information?

Yes — Popeyes publishes calories, fat, sodium, carbs, and protein for most core items in its USA Nutrition Guide. Some newer and limited-time items are not covered.

How many calories are in Popeyes Cajun fries?

A regular is 270 calories; a large is 800 calories, per the official guide.

Back to the Popeyes menu with prices, or see our Popeyes deals tracker and chicken sandwich guide.