Fast food · Cajun Chicken

The healthiest orders at Popeyes

11 Popeyes meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 14 published · Popeyes’s nutrition page

Top pick

Bonafide Chicken - Breast, Mild (1pc)

A single bone-in, breaded fried chicken breast, mildly seasoned.

Bonafide Chicken · $3.49 typical price · Published

440calories · 8.0 g protein per 100 cal

35 gProtein

16 gCarbs

27 gFat

Best pick under every calorie limit

The most protein you can get at Popeyes under each limit.

UNDER 400 CALChicken Tenders - Spicy (3pc)310 cal · 28 g protein UNDER 500 CALBonafide Chicken - Breast, Mild (1pc)440 cal · 35 g protein UNDER 600 CALBonafide Chicken - Breast, Mild (1pc)440 cal · 35 g protein UNDER 700 CALBonafide Chicken - Breast, Mild (1pc)440 cal · 35 g protein UNDER 800 CALBonafide Chicken - Breast, Mild (1pc)440 cal · 35 g protein

Most protein at Popeyes

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Bacon & Cheese Chicken SandwichSandwiches · $6.99 typical	830	36 g	51 g	53 g	4.3 g	Published
2	Bonafide Chicken - Breast, Mild (1pc)Bonafide Chicken · $3.49 typical	440	35 g	16 g	27 g	8.0 g	Published
3	Bonafide Chicken - Breast, Spicy (1pc)Bonafide Chicken · $3.49 typical	420	33 g	13 g	27 g	7.9 g	Published
4	Blackened Chicken SandwichSandwiches · $5.79 typical	550	32 g	41 g	29 g	5.8 g	Published
5	Chicken Tenders - Spicy (3pc)Tenders · $6.49 typical	310	28 g	16 g	15 g	9.0 g	Published

Every Popeyes dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Bonafide Chicken - Breast, Mild (1pc)Bonafide Chicken · $3.49 typical	440	35 g	16 g	27 g	8.0 g	Published
2	Bonafide Chicken - Breast, Spicy (1pc)Bonafide Chicken · $3.49 typical	420	33 g	13 g	27 g	7.9 g	Published
3	Blackened Chicken SandwichSandwiches · $5.79 typical	550	32 g	41 g	29 g	5.8 g	Published
4	Chicken Tenders - Spicy (3pc)Tenders · $6.49 typical	310	28 g	16 g	15 g	9.0 g	Published
5	Chicken Tenders - Mild (3pc)Tenders · $6.49 typical	340	27 g	26 g	14 g	7.9 g	Published
6	Classic Boneless Wings (6pc)Wings · $6.99 typical	480	27 g	23 g	34 g	5.6 g	Published
7	Classic Chicken SandwichSandwiches · $5.49 typical	699	28 g	50 g	42 g	4.0 g	Published
8	Spicy Chicken SandwichSandwiches · $5.49 typical	700	28 g	50 g	42 g	4.0 g	Published
9	Bacon & Cheese Chicken SandwichSandwiches · $6.99 typical	830	36 g	51 g	53 g	4.3 g	Published
10	Bonafide Chicken - Thigh, Mild (1pc)Bonafide Chicken · $2.79 typical	280	14 g	7 g	21 g	5.0 g	Published
11	Bonafide Chicken - Leg, Mild (1pc)Bonafide Chicken · $2.29 typical	160	14 g	5 g	9 g	8.8 g	Published
12	Red Beans & Rice (Regular)Sides · $2.99 typical	230	7 g	23 g	14 g	3.0 g	Published
13	Mashed Potatoes with Cajun Gravy (Regular)Sides · $2.79 typical	110	3 g	18 g	4 g	2.7 g	Published
14	Green Beans (Regular)Sides · $2.49 typical	40	2 g	6 g	1 g	5.0 g	Published

Quick answers

What’s the healthiest order at Popeyes?

Bonafide Chicken - Breast, Mild (1pc): 440 calories and 35 g of protein (8.0 g per 100 calories). It ranks first of the 11 Popeyes meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Popeyes?

Bacon & Cheese Chicken Sandwich, with 36 g of protein for 830 calories. Next is Bonafide Chicken - Breast, Mild (1pc) (35 g, 440 cal).

What can I get at Popeyes under 500 calories?

Bonafide Chicken - Breast, Mild (1pc) (440 cal, 35 g protein), Bonafide Chicken - Breast, Spicy (1pc) (420 cal, 33 g protein) and Chicken Tenders - Spicy (3pc) (310 cal, 28 g protein).

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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More places like Popeyes

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Popeyes in our guides

Fast food under 500 caloriesFilling fast-food meals that stay under 500 calories, most protein first.Low-carb fast foodFast-food meals under 25 g of carbs with plenty of protein.Cheap high-protein fast foodThe meals that give you the most protein for the money.The healthiest chicken fast foodGrilled beats fried: the best orders at the chicken chains.