What is the best high protein order at Popeyes?

High protein at Popeyes: 23 menu items ranked (2025 guide)

The best protein for the calories at Popeyes is the Tenders - Blackened 5 Pieces: 47 g of protein for 280 calories, or 16.8 g per 100 calories. The most protein in one item is the Tenders - Classic Or Spicy 5 Pieces, with 58 g (650 calories). Numbers are from the Popeyes nutrition guide dated 2025-12-30.

Menu: 72 items in the Popeyes nutrition guide dated 2025-12-30
23 food items have 20 g of protein or more, 11 have 30 g or more

Food with the most protein per calorie (at least 20 g protein)

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
1	Tenders - Blackened 5 Pieces (2 sizes on the menu)	280	47 g	16.8 g	3 g	9 g	1,430 mg (62% DV)
2	Tenders - Classic Or Spicy 3 Pieces (2 sizes on the menu)	390	35 g	9 g	24 g	19 g	1,700 mg (74% DV)
3	Classic Bone-in Wings 6 Pieces	650	38 g	5.8 g	25 g	44 g	1,780 mg (77% DV)
4	Buffalo Rub Bone-in Wings 6 Pieces	670	38 g	5.7 g	28 g	44 g	2,520 mg (110% DV)
5	Garlic Parmesan Rub Bone-in Wings 6 Pieces	670	38 g	5.7 g	26 g	44 g	2,020 mg (88% DV)
6	Ghost Pepper Bone-in Wings 6 Pieces	670	38 g	5.7 g	26 g	44 g	2,280 mg (99% DV)
7	Lemon Pepper Rub Bone-in Wings 6 Pieces	670	38 g	5.7 g	28 g	44 g	2,300 mg (100% DV)
8	Classic Boneless Wings 6 Pieces	480	27 g	5.6 g	21 g	34 g	990 mg (43% DV)
9	Garlic Parmesan Rub Boneless Wings 6 Pieces	520	27 g	5.2 g	23 g	34 g	1,230 mg (53% DV)
10	Ghost Pepper Rub Boneless Wings 6 Pieces	520	27 g	5.2 g	23 g	34 g	1,490 mg (65% DV)
11	Thigh (each)	490	25 g	5.1 g	17 g	34 g	1,120 mg (49% DV)
12	Buffalo Rub Boneless Wings 6 Pieces	520	26 g	5 g	25 g	34 g	1,730 mg (75% DV)
13	Lemon Pepper Rub Boneless Wings 6 Pieces	520	26 g	5 g	24 g	34 g	1,510 mg (66% DV)
14	Honey BBQ Bone-in Wings 6 Pieces	860	38 g	4.4 g	74 g	44 g	2,850 mg (124% DV)
15	Sweet & Spicy Bone-in Wings 6 Pieces	880	38 g	4.3 g	80 g	44 g	3,140 mg (137% DV)

Show all 23 food items that qualify

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
16	Honey BBQ Boneless Wings 6 Pieces	660	27 g	4.1 g	70 g	34 g	1,800 mg (78% DV)
17	Chicken Sandwich-classic	700	28 g	4 g	48 g	42 g	1,440 mg (63% DV)
18	Chicken Sandwich-spicy	700	28 g	4 g	48 g	42 g	1,470 mg (64% DV)
19	Homestyle Mac & Cheese Lg (2 sizes on the menu)	850	33 g	3.9 g	47 g	63 g	1,540 mg (67% DV)
20	Sweet & Spicy Boneless Wings 6 Pieces	720	27 g	3.8 g	77 g	34 g	2,360 mg (103% DV)
21	Signature Hot Bone-in Wings 6 Pieces	1,150	39 g	3.4 g	44 g	89 g	2,610 mg (113% DV)
22	Egg & Sausage Biscuit	690	20 g	2.9 g	42 g	45 g	1,520 mg (66% DV)
23	Signature Hot Boneless Wings 6 Pieces	1,020	28 g	2.7 g	44 g	82 g	1,910 mg (83% DV)

Net carbs are total carbs minus fiber. % DV is the FDA Daily Value for adults.

Most protein in a single item

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
1	Tenders - Classic Or Spicy 5 Pieces (2 sizes on the menu)	650	58 g	8.9 g	39 g	32 g	2,840 mg (123% DV)
2	Tenders - Blackened 5 Pieces (2 sizes on the menu)	280	47 g	16.8 g	3 g	9 g	1,430 mg (62% DV)
3	Signature Hot Bone-in Wings 6 Pieces	1,150	39 g	3.4 g	44 g	89 g	2,610 mg (113% DV)
4	Classic Bone-in Wings 6 Pieces	650	38 g	5.8 g	25 g	44 g	1,780 mg (77% DV)
5	Buffalo Rub Bone-in Wings 6 Pieces	670	38 g	5.7 g	28 g	44 g	2,520 mg (110% DV)

Single items up to 1,600 calories, largest size on the menu.

What you trade for a top spot

Medians for the top 7 items of the main list compared with the other 16 that also qualify:

Sodium: the top 7 have a median of 2,020 mg (88% DV), the other 16 have 1,530 mg (67% DV). The FDA Daily Value for sodium is 2,300 mg for the whole day.
Saturated fat: 18 g median in the top 7 against 16 g in the rest (Daily Value 20 g).
Calories: 670 median in the top 7 against 695 in the rest. Protein per 100 calories favors lean items, so here the top of the list is also the lighter end of the menu.

How we ranked

We took every item in the Popeyes nutrition guide dated 2025-12-30 and kept the numbers exactly as printed. Food items with at least 20 g of protein and 200 to 1,600 calories, ranked by protein per 100 calories, so a bigger portion does not win just by being bigger. Drinks, sauces, add-ons, single toppings (a slice of cheese, a grilled chicken topping) and catering sizes are left out of the main list. When an item comes in several sizes, the table shows one size and says how many there are. Items whose calories do not add up from protein, carbs and fat were dropped as likely misprints in the guide.

Custom orders change the numbers: a sauce, a dressing, a bun or a side can add more than the item itself. The guide does not list ingredients or allergens, so this page does not either. Menus change, so check the guide date above against the one at the restaurant.

Keep exploring

Low calorie Popeyes
Low carb and keto Popeyes
High protein 7 Brew Drive Thru Coffee
High protein Arby's
High protein Benihana
High protein Bonefish Grill
High protein Buffalo Wild Wings
High protein Carrabba's Italian Grill
High protein Charleys Cheesesteaks
High protein Checkers

Sources

Popeyes nutrition guide, dated 2025-12-30. cdn.sanity.io (accessed 2026-10-12). Calories and nutrients are as the chain publishes them.
FDA, Daily Value on the Nutrition and Supplement Facts Labels. fda.gov (page updated 2024-03-05, accessed 2026-09-15). Used for % DV.

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