How many calories are in a Popeyes Chicken Sandwich?

A Popeyes Chicken Sandwich (Classic or Spicy) has 700 calories with 28g protein, 50g carbs, 42g fat, 8g sugar, and 1,440mg sodium (Classic) or 1,470mg sodium (Spicy), per Popeyes' official published nutrition data. The sandwich alone provides 35% of a 2,000-calorie daily diet. Adding a side of Cajun Fries (270 cal) and a Sweet Tea (180 cal) brings the full meal to 1,150 calories. This is not medical advice — talk to your doctor.

What is the lowest-calorie item at Popeyes?

The lowest-calorie side at Popeyes is Mashed Potatoes with Cajun Gravy at 110 calories with 3g protein and 590mg sodium, per official data. Coleslaw is 140 calories with 1g protein. For chicken, a Blackened Tender (3 piece) is just 170 calories with 26g protein and 550mg sodium — the lowest-calorie protein option on the menu. A single Chicken Leg is 160 calories with 14g protein. The Cinnamon Apple Pie dessert is 240 calories. This is not medical advice — talk to your doctor.

How many calories are in Popeyes tenders?

Popeyes Classic Tenders (3 pieces) have 450 calories with 38g protein, 29g carbs, 21g fat, and 1,820mg sodium, per official data. The 5-piece has 740 calories with 63g protein and 3,040mg sodium. Blackened Tenders are dramatically lighter: 3 pieces have just 170 calories with 26g protein and 550mg sodium, and 5 pieces have 280 calories with 43g protein. Blackened Tenders have no breading, making them the best high-protein, low-calorie choice. This is not medical advice — talk to your doctor.

What is the healthiest thing to eat at Popeyes?

The Blackened Tenders (3 piece) are the healthiest option at 170 calories with 26g protein, only 2g fat, 2g carbs, and 550mg sodium, per official data. The 5-piece Blackened Tenders have 280 calories with 43g protein. For sides, Mashed Potatoes with Cajun Gravy (110 cal, 3g protein) or Coleslaw (140 cal, 1g protein) are the lightest. A Chicken Leg (160 cal, 14g protein) is also a good single-piece option. The key is avoiding the breaded Classic Tenders (1,820mg sodium for 3 pieces) and the Chicken Sandwich (1,440mg sodium). This is not medical advice — talk to your doctor.

How many calories are in Popeyes sides?

Popeyes sides range from 110 to 280 calories, per official data: Mashed Potatoes with Cajun Gravy (110 cal, 4g fat), Coleslaw (140 cal, 10g fat), Red Beans & Rice (250 cal, 16g fat, 8g protein), Cajun Fries (270 cal, 14g fat), Homestyle Mac & Cheese (280 cal, 21g fat, 11g protein), and Biscuit (210 cal, 13g fat). The Mashed Potatoes are the lowest-calorie side, while Mac & Cheese is the highest in both calories and fat. This is not medical advice — talk to your doctor.

What can I order at Popeyes under 500 calories?

Order 3-piece Blackened Tenders (170 cal, 26g protein) with Mashed Potatoes (110 cal) and Coleslaw (140 cal) for a full meal at just 420 calories with 30g protein. Or order a Chicken Leg (160 cal) plus a Chicken Breast (210 cal) plus Mashed Potatoes (110 cal) for 480 calories with 27g protein. Avoid the Chicken Sandwich (700 cal), Classic Tenders 5-piece (740 cal), and Sweet Tea (180 cal with 45g sugar). A Diet Coke (0 cal) instead of Sweet Tea saves 180 calories. This is not medical advice — talk to your doctor.

How much sodium is in a Popeyes Chicken Sandwich?

A Popeyes Chicken Sandwich (Classic) has 1,440mg sodium and the Spicy version has 1,470mg, per official data. The American Heart Association recommends no more than 2,300mg per day, so one sandwich provides 63% of the daily limit. Classic Tenders (3 pieces) have 1,820mg sodium (79% of daily limit), and the 5-piece has 3,040mg (132% of the daily limit). The lowest-sodium chicken option is Blackened Tenders (3 pieces) at 550mg. For sides, Mashed Potatoes have 590mg and Coleslaw has 610mg. This is not medical advice — talk to your doctor.

Can I eat at Popeyes while trying to lose weight?

Yes. Order 3-piece Blackened Tenders (170 cal, 26g protein) instead of the Chicken Sandwich (700 cal) or Classic Tenders (450 cal for 3 pieces). Pair with Mashed Potatoes (110 cal) instead of Cajun Fries (270 cal) or Mac & Cheese (280 cal). Order a Diet Coke (0 cal) or Unsweetened Tea (0 cal) instead of Sweet Tea (180 cal). A full meal of 3-piece Blackened Tenders (170 cal) + Mashed Potatoes (110 cal) + Diet Coke (0 cal) is just 280 calories with 29g protein. The biggest mistake at Popeyes is the Chicken Sandwich plus sides and a sweet beverage, which can exceed 1,300 calories. This is not medical advice — talk to your doctor.

Restaurant Calculator · Build Your Own

Popeyes Nutrition Calculator

Build your Popeyes order item by item — Chicken Sandwich, Blackened Tenders, Signature Chicken, wings, popcorn shrimp, sides, biscuits, sweet tea and more. See live calories, protein, carbs, fat, sugar and sodium. All values from Popeyes' official published nutrition chart.

FoodIdentifier.com

Signature Chicken

210 cal

Chicken Breast (each)

P13g · C8g · F14g

160 cal

Chicken Leg (each)

P14g · C5g · F9g

280 cal

Chicken Thigh (each)

P14g · C7g · F21g

Sandwiches

700 cal

Chicken Sandwich — Classic

P28g · C50g · F42g

700 cal

Chicken Sandwich — Spicy

P28g · C50g · F42g

Tenders

450 cal

Tenders Classic (3 Pieces)

P38g · C29g · F21g

740 cal

Tenders Classic (5 Pieces)

P63g · C48g · F34g

170 cal

Blackened Tenders (3 Pieces)

P26g · C2g · F2g

280 cal

Blackened Tenders (5 Pieces)

P43g · C3g · F3g

Wings

500 cal

Classic Boneless Wings (6 Pieces)

P26g · C23g · F34g

680 cal

Spicy Bone-In Wings (6 Pieces)

P45g · C22g · F46g

Signature Sides

210 cal

Biscuit

P3g · C20g · F13g

270 cal

Cajun Fries (Regular)

P4g · C33g · F14g

280 cal

Homestyle Mac & Cheese

P11g · C16g · F21g

110 cal

Mashed Potatoes w/ Cajun Gravy

P3g · C18g · F4g

250 cal

Red Beans & Rice

P8g · C22g · F16g

140 cal

Coleslaw

P1g · C12g · F10g

Seafood

390 cal

Popcorn Shrimp

P14g · C28g · F25g

Dessert

240 cal

Cinnamon Apple Pie

P3g · C35g · F16g

Beverages

180 cal

Sweet Tea (Small)

P0g · C16g · F0g

270 cal

Minute Maid Lemonade (Small)

P0g · C71g · F0g

240 cal

Coca-Cola (Small)

P0g · C66g · F0g

Dipping Sauces

120 cal

Blackened Ranch

P0g · C2g · F12g

🧮 Your Order

Total Calories

0 items

Protein

Carbs

Fat

Sugar

Sodium

0mg

Tap items on the left to start building your Popeyes order.

Values are Popeyes' published estimates from their official nutrition chart. Actual portions may vary by location.

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Quick Answer

A Popeyes Chicken Sandwich has 700 calories with 28g protein, 50g carbs, 42g fat, and 1,440mg sodium, per official data. The lowest-calorie chicken option is 3-piece Blackened Tenders at just 170 calories with 26g protein. The lowest-calorie side is Mashed Potatoes with Cajun Gravy at 110 calories. Use the calculator above to build your exact meal.

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