High-protein items at Popeyes
12 of the 53 single servings in Popeyes’ nutrition information have 20 g of protein or more. The most is the Tenders - Classic or Spicy (5 pieces), with 58 g at 650 calories; for the most protein per calorie it is the Tenders - Blackened (5 pieces), with 16.8 g for every 100 calories (47 g in all).
Protein follows portion size, so the largest portions lead the first table; they are usually high in calories and sodium too, shown alongside. The second table puts lean items first. The Daily Value for protein is 50 g, so a serving with 25 g gives half of it.
Most protein per serving
12 items
Single servings with at least 20 g of protein, most protein first (ties: fewer calories first).
 Tenders - Classic or Spicy5 pieces, 5 pieces | 650 | 58 | 41 | 32 | 2,840 |
|---|---|---|---|---|---|
 Tenders - Blackened5 pieces, 5 pieces | 280 | 47 | 4 | 9 | 1,430 |
 Honey BBQ Bone-In Wings6 pieces, 6 pieces | 850 | 36 | 90 | 38 | 3,510 |
 Sweet & Spicy Bone-In Wings6 pieces, 6 pieces | 870 | 36 | 96 | 38 | 3,810 |
 Classic Bone-In Wings6 pieces, 6 pieces | 640 | 35 | 40 | 38 | 2,430 |
 Ghost Pepper Bone-In Wings6 pieces, 6 pieces | 650 | 35 | 42 | 38 | 2,930 |
 Homestyle Mac & CheeseLarge | 850 | 33 | 48 | 63 | 1,540 |
 Cajun RiceLarge | 780 | 31 | 107 | 26 | 1,650 |
 Chicken Sandwich - Classic | 700 | 28 | 50 | 42 | 1,440 |
 Chicken Sandwich - Spicy | 700 | 28 | 50 | 42 | 1,470 |
 Honey Chicken Biscuit | 730 | 23 | 67 | 41 | 1,750 |
| Egg & Sausage Biscuit | 690 | 20 | 43 | 45 | 1,520 |
Most protein per calorie
Top 10 of 12
Servings with at least 20 g of protein, ranked by grams of protein for every 100 calories (published protein divided by published calories).
| Tenders - Blackened5 pieces, 5 pieces | 280 | 47 | 4 | 9 | 1,430 |
|---|---|---|---|---|---|
| Tenders - Classic or Spicy3 pieces, 3 pieces | 390 | 35 | 25 | 19 | 1,700 |
| Classic Bone-In Wings6 pieces, 6 pieces | 640 | 35 | 40 | 38 | 2,430 |
| Ghost Pepper Bone-In Wings6 pieces, 6 pieces | 650 | 35 | 42 | 38 | 2,930 |
| Honey BBQ Bone-In Wings6 pieces, 6 pieces | 850 | 36 | 90 | 38 | 3,510 |
| Sweet & Spicy Bone-In Wings6 pieces, 6 pieces | 870 | 36 | 96 | 38 | 3,810 |
| Chicken Sandwich - Classic | 700 | 28 | 50 | 42 | 1,440 |
| Chicken Sandwich - Spicy | 700 | 28 | 50 | 42 | 1,470 |
| Cajun RiceLarge | 780 | 31 | 107 | 26 | 1,650 |
| Homestyle Mac & CheeseLarge | 850 | 33 | 48 | 63 | 1,540 |
Values are per serving for the size shown, as Popeyes publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Most protein in each menu section
| Section | Item | Protein g | Calories |
|---|---|---|---|
| Chicken & Seafood | Tenders - Classic or Spicy5 pieces | 58 | 650 |
| Sandwiches & Wraps | Chicken Sandwich - Classic | 28 | 700 |
| Signature Sides | Homestyle Mac & CheeseLarge | 33 | 850 |
| Breakfast | Egg & Sausage Biscuit | 20 | 690 |
| Kids Meals | Kids Tender - Classic | 12 | 130 |
Questions
What has the most protein at Popeyes?
The Tenders - Classic or Spicy (5 pieces), with 58 g of protein and 650 calories, according to Popeyes’ nutrition information. Catering sizes, multi-packs and orders of 12 or more pieces are left out.
What is the highest-protein item at Popeyes under 500 calories?
The Tenders - Blackened (5 pieces), with 47 g of protein at 280 calories.
More from the Popeyes menu
Full menuHigh-protein items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panera Bread, Raising Cane's, Wingstop, Sonic, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's, Papa Johns.
Across all chains: Fast food with the most protein (24 chains).
Sources
- 1 Popeyes, Popeyes USA Nutrition Guide (September 2026) Covers nutrition and menu · September 2026 · Checked 8 Oct 2026
- 2 Popeyes, Popeyes Allergen Information (September 2026) Covers allergens · September 2026 · Checked 8 Oct 2026
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