Popeyes Nutrition Menu with Latest Calories & Facts October 2024

Are you looking for a way to balance nutrition with an authentic restaurant-style taste? Nothing comes close to your health; it’s the greatest treasure one could cherish. However, many other things, such as the love of food, can come in the way of maintaining an attractive physique. Popeyes Louisiana Kitchen, the king of southern-style fried chicken, has made a name by balancing nutrition and flavour through its exciting menu

Although the meals served here are high in fats, carbs, and sodium, the restaurant has gone to lengths and created its nutrition table. Check out the Popeyes nutrition menu with calories and macronutrient information to choose the best items that go with your fitness goals, like bread and butter. The time has come to skip the bland, colorless meals and hop onto a healthier, tastier eating experience only available at Popeyes!

Popular Popeyes Nutrition Menu Items

The Popeyes nutrition menu covers all the menu items by dividing them into distinct categories. Thus, you get to choose the highest and the lowest calorie items in a compatible list form to prevent your fitness goals from going haywire. Here are the best and worst Popeyes items for your diet:

CategoryHealthiestDefinitely Skip
Signature ChickenBONAFIDE Chicken LegBONAFIDE Chicken Breast
Chicken Nuggets & TendersBlackened Chicken TendersHandcrafted Chicken Tenders
SeafoodCajun Fish FiletCatfish Filet
Sandwiches & WrapsLoaded Chicken WrapSpicy Chicken Sandwich
SidesGreen BeansOnion Rings
Signature Dipping SaucesCreole CocktailButtermilk Ranch
DessertsHot Cinnamon Apple PieEdwards Sliced Pecan Pie
Kids MealsChicken NuggetsChicken Leg
BeveragesUnsweetened TeaHawaiian Punch

Check also: Popeyes Specials Today.

Read also: Popeyes Hours.

Fried Chicken- The Fan Favorite 

The BONAFIDE chicken is the most popular item on the Popeyes nutrition menu. It’s an indescribably juicy chicken that’s marinated for 12 hours in the special Popeyes batter and fried until it reaches a crispy, golden brown texture. You can choose what part of the chicken you’d want –among the wings, breast, and thigh– which makes its nutritional value depend on the nutrient composition of each meat section. 

Item to Eat: Bonafide Chicken Leg

NutrientAmount
Calories160
Total Fat9 g
Saturated Fat4 g
Carbohydrates5 g
Protein14 g
Sodium460 mg

Check also: Popeyes Louisiana Kitchen Locations.

Item to Avoid: Bonafide Chicken Breast

NutrientAmount
Calories380
Total Fat20 g
Saturated Fat8 g
Trans Fat1 g
Carbohydrates16 g
Protein35 g
Sodium1,230 mg

Check also: Does Popeyes Support Israel?

Addicting Side Dishes 

The Popeyes nutrition menu has a wide array of appetizers and side dishes that pair well with the fried chicken. Some sides offered at Popeyes are highly nutritious, such as the Popeyes buttermilk biscuits that contain 200 calories and 20g carbs per biscuit. 

Item to Eat: Green Beans

NutrientAmount
Calories60
Total Fat2 g
Saturated Fat0 g
Carbohydrates7 g
Protein3 g
Sugar2 g
Sodium680 mg

Item to Avoid: Onion Rings

NutrientAmount (Regular Serving)Amount (Large Serving)
Calories278555
Total Fat19 g38 g
Saturated Fat9 g17 g
Trans Fat1 g3 g
Carbohydrates25 g50 g
Protein3 g6 g
Sugar2 g3 g
Sodium438 mg915 mg

Chicken Tenders 

Popeyes nutrition menu has their world famous chicken nuggets and chicken tenders that offer a bite sized flavor explosion. These items are very delicious, which often leads to people overeating them.

Item to Eat: Blackened Chicken Tenders

NutrientAmount (Regular Serving)
Calories170
Total Fat2 g
Saturated Fat0 g
Carbohydrates2 g
Protein26 g
Sodium550 mg

Item to Avoid: Simple Chicken Tenders 

Nutrient3-Piece5-Piece
Calories445740
Total Fat21 g34 g
Saturated Fat9 g14 g
Trans Fat1 g2 g
Carbohydrates29 g48 g
Protein38 g63 g
Sodium1,821 mg3,040 mg

Popeyes Seafoods 

The Popeyes seafood menu offers scrumptious fish filets and popcorn shrimps that can be paired with any side of your liking. Here is the Popeyes nutrition information for seafood:

Item to Eat: Cajun Fish Filet 

NutrientAmount
Calories380
Total Fat19 g
Saturated Fat5 g
Trans Fat0 g
Carbohydrates37 g
Protein16 g
Sugar4 g
Sodium1,650 mg

Item to Avoid: Catfish Filet

NutrientAmount
Calories460
Total Fat29 g
Saturated Fat12 g
Trans Fat2 g
Carbohydrates27 g
Protein21 g
Sodium1,140 mg
Cholesterol65 mg

Sandwiches & Wraps 

Popeyes nutrition menu has three wrap options that use chicken as the base meat. Here’s the nutritional information for Popeyes wraps menu:

Item to Eat: Loaded Chicken Wrap 

NutrientAmount
Calories310
Total Fat12 g
Saturated Fat5 g
Trans Fat0 g
Carbohydrates35 g
Sugar0 g
Protein14 g
Sodium790 mg

Item to Avoid: Chicken Sandwich

NutrientAmount
Calories700
Total Fat42 g
Saturated Fat14 g
Carbohydrates50 g
Protein28 g
Sugar7.5 g
Sodium1,473 mg

Classic Popeyes Condiments 

A juicy piece of fried chicken only needs a classic Popeyes dipping sauce to turn it heavenly. Although skipping the sauce is the right option, one can’t enjoy the true Louisiana style flavor without them. Here’s what you can have and skip on the Popeyes sauce menu:

Item to Eat: Creole Cocktail Sauce 

NutrientAmount
Calories30
Total Fat1 g
Saturated Fat0 g
Carbohydrates7 g
Protein0 g
Sugar4 g
Sodium320 mg

 

Item to Avoid: Buttermilk Ranch 

NutrientAmount
Calories150
Total Fat15 g
Saturated Fat3 g
Carbohydrates3 g
Protein0 g
Sugar1 g
Sodium230 mg

Desserts & Creamery

The Popeyes restaurant menu is loaded with decadent sweet dishes that satisfy your confectionary cravings. However, such items are quite high in sugar which means they should be consumed in moderation.

Item to Eat: Hot Cinnamon Apple Pie

NutrientAmount
Calories236
Total Fat16 g
Saturated Fat6 g
Carbohydrates35 g
Protein3 g
Sugar12 g
Sodium260 mg

Item to Avoid: Edward Sliced Pecan Pie

NutrientAmount
Calories410
Total Fat21 g
Saturated Fat6 g
Carbohydrates52 g
Protein4 g
Sugar22 g
Sodium220 mg

Kids Menu 

Taking proper care of your child’s nutrition is very important, as negligence can lead to health complications and stunted growth. The Popeyes nutrition menu has a few kids meals that you can feed to your little ones:

Item to Eat: Chicken Nuggets

NutrientAmount
Calories150
Total Fat9 g
Saturated Fat4 g
Trans Fat1 g
Carbohydrates10 g
Sugar0 g
Protein7 g
Sodium230 mg

Item to Avoid: Chicken Leg

NutrientAmount
Calories160
Total Fat9 g
Saturated Fat4 g
Trans Fat0 g
Carbohydrates5 g
Sugar0 g
Protein14 g
Sodium460 mg

Popeyes Drinks

The Popeyes restaurant offers a plethora of beverages that you can try. Amongst the most popular items on the Popeyes drinks menu are the Coca cola, Sprite, lemonade, and sweet tea. You can buy these drinks in different sizes, including the classic 22oz size, medium size, large size, and family size.

Item to Eat: Unsweetened Tea

NutrientAmount
Calories0
Total Fat0 g
Carbohydrates0 g
Sugar0 g
Protein0 g
Sodium10 mg

Item to Avoid: Hawaiian Punch

NutrientAmount
Calories310
Total Fat0 g
Saturated Fat0 g
Carbohydrates83 g
Sugar82 g
Protein0 g
Sodium100 mg
Healthy foods on the Popeyes nutrition menu
Healthy foods on the Popeyes nutrition menu

Popeyes Nutrition Calculator

Suppose you’re confused about what item to choose from the Popeyes nutrition menu. In that case, you can use the nutrition calculator below to calculate calories for every item.

The Popeyes Menu Nutritional Calculator

The Popeyes Menu Nutritional Calculator 🍗

Select your favorite dish and drink to see the total calories!

Total Calories: 0 kcal
Stay healthy and enjoy your meal!
Healthy items at Popeyes

Popeyes Gluten-Free Options 

  • Coleslaw
  • Corn on the cob
  • Red beans and rice
  • Cajun rice
  • Jalapeños

Low Carb Meals at Popeyes 

  • Jalapeños (1 g)
  • Blackened chicken tenders (2 g)
  • Chicken leg (5 g)
  • Green Beans (7g)
  • Blackened ranch sauce (2 g)
  • Tartar sauce (1 g)

Meals for Diabetics at Popeyes

  • Blackened chicken tenders
  • Bonafide chicken leg
  • Spicy chicken wings
  • Green beans
  • Jalapeños

Low Fat Meals at Popeyes

  • Blackened chicken tenders
  • Corn on the cob 
  • Green beans 
  • BBQ po’ boy chicken sandwich
  • Jalapeños

Vegan Options at Popeyes 

  • French Fries
  • Jalapeños
  • Side Salad (No dressing)
  • Green Beans
  • Corn on the Cob

Vegetarian Options at Popeyes 

  • French Fries
  • Jalapeños
  • Green Beans
  • Corn on the Cob
  • Side Salad (No dressing)
  • Biscuits (No meat)
  • Mac and Cheese
  • Red Beans and Rice (ask them to use separate utensils)

In order to read further about the macronutrients and sensitive ingredients in the Popeyes menu, check out the Popeyes allergens list.

3 Important Tips for Eating Healthy at Popeyes

  • Always go for the low-calorie blackened meat options instead of the fried items.
  • Opt for sides with more veggie content, such as corn on the cob and green beans, instead of the fried appetizers.
  • Avoid sugary drinks and stick to unsweetened iced tea water.

FAQs-Frequently Asked Questions


Although Popeyes foods are generally considered unhealthy due to the high fat, calories, and sodium content, you can still try healthier options like the blackened chicken on the Popeyes nutrition menu.

Yes, you can eat Popeyes food on a diet. Still, you must consider reducing the portion size and eating less frequently throughout the week. 

The Popeyes BONAFIDE chicken is substantially high in protein. Each serving packs 14g of the macronutrient to fit your dietary needs.

There are 660 calories in one serving of the Popeyes 6-piece wings.

Popeyes chicken has 1048 mg of sodium.

Conclusion

The Popeyes nutrition menu is your gateway to enjoying the authentic Louisiana-style flavour without worrying about your health. With a plethora of diet-friendly options to choose from, you can always eat delicious food without worrying about thickening your waist. 

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