Popeyes Calorie & Nutrition Calculator
Calculate total calories and nutritional information for your Popeyes meal. Select from signature chicken, tenders, wings, sandwiches, sides, and more with accurate menu data.
Popeyes Menu
Select items from the menu to calculate your meal's nutrition
How to Use This Calculator
Click on any menu item to add it to your order. The nutrition summary on the right (or below on mobile) shows your total meal nutrition.
Nutrition Summary
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About the Popeyes Calorie & Nutrition Calculator
Learn more about the calculator and its creator
Jonas
I have been passionate about nutrition and healthy eating for over 8 years and I built this calculator to help people like you and me make better food choices.
How This Calculator Works
Our Popeyes nutrition calculator uses official nutritional data from Popeyes (October 2025) to provide accurate calorie and macro information for your meal. Simply click on menu items to add them to your order, and the calculator will display real-time totals for calories, protein, fat, carbs, and sodium.
Signature Chicken: Calories by Piece
Popeyes signature bone-in chicken comes in classic or spicy varieties with identical nutrition:
| Piece | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Leg | 160 cal | 14g | 9g | 460mg |
| Wing | 210 cal | 13g | 14g | 610mg |
| Thigh | 280 cal | 14g | 21g | 640mg |
| Breast | 380 cal | 35g | 20g | 1,230mg |
Best for protein: The breast provides 35g protein but comes with very high sodium. The leg offers the best calorie-to-protein ratio at only 160 calories for 14g protein.
Tenders: Classic vs Blackened
Blackened tenders are significantly lower in calories due to less breading:
| Option | Calories | Protein | Carbs | Sodium |
|---|---|---|---|---|
| Classic/Spicy (3pc) | 390 cal | 35g | 40g | 1,700mg |
| Blackened (3pc) | 210 cal | 37g | 3g | 1,020mg |
Health tip: Blackened tenders save you 180 calories and 37g carbs while providing 2g more protein than classic tenders.
Wing Flavors: Calories Compared (6 Pieces)
Wing calories vary dramatically by flavor. The Signature Hot versions have the highest calories:
Boneless Wings (6pc)
- Classic480 cal
- Buffalo/Garlic Parm/Ghost Pepper520 cal
- Lemon Pepper520 cal
- Honey BBQ660 cal
- Sweet & Spicy720 cal
- Signature Hot1,020 cal
Bone-In Wings (6pc)
- Classic650 cal
- Buffalo/Garlic Parm/Ghost Pepper670 cal
- Lemon Pepper670 cal
- Honey BBQ860 cal
- Sweet & Spicy880 cal
- Signature Hot1,150 cal
Warning: Signature Hot wings contain up to 1,150 calories for 6 pieces due to the butter-based sauce (89g fat for bone-in!).
The Famous Chicken Sandwich
Popeyes' viral chicken sandwich is available in classic or spicy:
Both Classic and Spicy versions
Signature Sides: Regular vs Large
| Side | Regular | Large | Difference |
|---|---|---|---|
| Cajun Fries | 270 cal | 800 cal | +530 cal |
| Mac & Cheese | 280 cal | 850 cal | +570 cal |
| Red Beans & Rice | 250 cal | 610 cal | +360 cal |
| Mashed Potatoes | 110 cal | 330 cal | +220 cal |
| Coleslaw | 140 cal | 420 cal | +280 cal |
Lowest calorie side: Mashed potatoes with cajun gravy at just 110 calories for regular.
Sodium Alert
Warning: Many Popeyes items are extremely high in sodium. The daily recommended limit is 2,300mg. Here are some high-sodium items to be aware of:
- ā¢ 5pc Classic Tenders: 2,840mg (124% daily limit)
- ā¢ Sweet & Spicy Bone-In Wings (6pc): 3,140mg (137% daily limit)
- ā¢ Honey BBQ Bone-In Wings (6pc): 2,850mg (124% daily limit)
- ā¢ Signature Hot Bone-In Wings (6pc): 2,610mg (113% daily limit)
Low-Calorie Ordering Tips
Good Choices
- ā¢ Blackened tenders (3pc): 210 cal, 37g protein
- ā¢ Leg piece: 160 cal, 14g protein
- ā¢ Regular mashed potatoes: 110 cal
- ā¢ Regular coleslaw: 140 cal
High-Calorie Traps
- ā¢ Signature Hot wings (any): 1,000+ cal
- ā¢ Large Cajun Fries: 800 cal
- ā¢ Large Mac & Cheese: 850 cal
- ā¢ Egg & Sausage Biscuit: 690 cal
Sample Low-Calorie Meal
Budget-Friendly Option: ~480 calories
- ā¢ 3pc Blackened Tenders: 210 cal
- ā¢ Regular Mashed Potatoes: 110 cal
- ā¢ Biscuit: 210 cal
- ā¢ Total: 530 cal, ~50g protein
Tip: Skip the biscuit to save 210 calories.
Dipping Sauce Calories
Sauces range from 5 to 140 calories per packet:
Data Source: Popeyes USA Nutrition Guide, October 2025. Nutritional information is based on standard product formulations and may vary slightly. For the most current information, please visit Popeyes.com.
Complete Popeyes Nutrition Analysis
Comprehensive nutritional breakdown of your Popeyes meal
Signature Chicken
Wing, leg, thigh, and breast pieces with full nutrition data
Tenders & Wings
Classic, spicy, blackened tenders and 8 wing flavors
Famous Chicken Sandwich
Classic and spicy versions with complete macros
All Signature Sides
Cajun fries, mac & cheese, red beans, mashed potatoes, and more
Sodium Tracking
Important sodium alerts for high-sodium items
How Popeyes Nutrition Calculation Works
Select menu items to build your meal and see complete nutrition
Browse Menu
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Track Your Meal
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