Low-calorie items at Popeyes
47 of the 58 items in Popeyes’ nutrition information are under 500 calories at their first listed size. With at least 15 g of protein, the lightest serving is the Tenders - Blackened (3 pieces), at 170 calories and 28 g of protein; 6 items meet that rule at 500 calories or less.
Calories here are for the standard recipe at the size shown. Sauces, dressings, cheese, drinks and sides ordered with an item add to it, and the smallest size of a drink or side is often far lighter than the medium most people order. 2,000 calories a day is the general figure the FDA uses for the Daily Values on nutrition labels.
Under 500 calories with at least 15 g of protein
6 items
Single servings of 500 calories or less with at least 15 g of protein, fewest calories first: the lightest items that are still a meal rather than a side or a sauce.
 Tenders - Blackened3 pieces, 3 pieces | 170 | 28 | 2 | 6 | 860 |
|---|---|---|---|---|---|
 Tenders - Classic or Spicy3 pieces, 3 pieces | 390 | 35 | 25 | 19 | 1,700 |
 Classic Tender Blackened Ranch Wrap | 430 | 19 | 32 | 25 | 1,340 |
 Classic Tender Wrap | 480 | 19 | 31 | 32 | 1,260 |
 Spicy Tender Wrap | 480 | 19 | 32 | 31 | 1,320 |
| Chicken Biscuit | 490 | 17 | 47 | 26 | 1,280 |
Under 300 calories with at least 5 g of protein
7 items
Single servings under 300 calories with at least 5 g of protein, fewest calories first; drinks, sauces and plain add-ons with less protein are left out.
 Kids Tender - Classic | 130 | 12 | 8 | 6 | 570 |
|---|---|---|---|---|---|
 Cajun GravyRegular | 160 | 10 | 2 | 12 | 820 |
| Tenders - Blackened3 pieces, 3 pieces | 170 | 28 | 2 | 6 | 860 |
 Kids Leg - Classic | 190 | 12 | 9 | 11 | 350 |
 Cajun RiceRegular | 230 | 9 | 27 | 10 | 560 |
 Red Beans & RiceRegular | 260 | 7 | 29 | 16 | 580 |
 Homestyle Mac & CheeseRegular | 280 | 11 | 16 | 20 | 510 |
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.
Lowest in calories in each menu section
| Section | Item | Calories |
|---|---|---|
| Chicken & Seafood | Tenders - Blackened3 pieces | 170 |
| Sandwiches & Wraps | Classic Tender Blackened Ranch Wrap | 430 |
| Signature Sides | Jalapeño | 5 |
| Signature Dipping Sauces | Cocktail Sauce | 35 |
| Breakfast | Orange Juice | 140 |
| Beverages | Sweet TeaRegular | 180 |
| Desserts | Cinnamon Apple Pie | 280 |
| Kids Meals | Kids Tender - Classic | 130 |
What sauces and dressings add
The Signature Dipping Sauces section of the Popeyes menu lists 8 servings from 35 to 130 calories each. The figures above are for each item as Popeyes serves it as standard; a sauce or dressing ordered on the side is not included, so add it from the Signature Dipping Sauces table or in the Popeyes nutrition calculator.
Questions
What is the lowest-calorie meal at Popeyes?
Counting only servings with at least 15 g of protein, so that sides, sauces and drinks are left out, it is the Tenders - Blackened (3 pieces) at 170 calories, according to Popeyes’ nutrition information.
How many Popeyes items are under 500 calories?
47 of 58 at their first listed size, and 36 are under 300. Each menu section page has a calorie filter.
More from the Popeyes menu
Full menuLow-calorie items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panda Express, Panera Bread, Sonic, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's.
Across all chains: Low-calorie fast food with 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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