Low calorie at Popeyes: 26 menu items ranked (2025 guide)
The lowest-calorie Popeyes item with at least 15 g of protein is the Leg (each): 200 calories and 15 g of protein. 6 items with that much protein come in under 500 calories. Numbers are from the Popeyes nutrition guide dated 2025-12-30.
- Menu: 72 items in the Popeyes nutrition guide dated 2025-12-30
- 6 food items have at least 15 g of protein and under 500 calories
Lowest-calorie food with at least 15 g protein
| # | Item | Calories | Protein | Net carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| 1 | Leg (each) | 200 | 15 g | 8 g | 12 g | 540 mg (23% DV) |
| 2 | Tenders - Blackened 5 Pieces (2 sizes on the menu) | 280 | 47 g | 3 g | 9 g | 1,430 mg (62% DV) |
| 3 | Tenders - Classic Or Spicy 3 Pieces (2 sizes on the menu) | 390 | 35 g | 24 g | 19 g | 1,700 mg (74% DV) |
| 4 | Classic Boneless Wings 6 Pieces | 480 | 27 g | 21 g | 34 g | 990 mg (43% DV) |
| 5 | Thigh (each) | 490 | 25 g | 17 g | 34 g | 1,120 mg (49% DV) |
| 6 | Chicken Biscuit | 490 | 17 g | 46 g | 26 g | 1,280 mg (56% DV) |
| 7 | Garlic Parmesan Rub Boneless Wings 6 Pieces | 520 | 27 g | 23 g | 34 g | 1,230 mg (53% DV) |
| 8 | Ghost Pepper Rub Boneless Wings 6 Pieces | 520 | 27 g | 23 g | 34 g | 1,490 mg (65% DV) |
| 9 | Buffalo Rub Boneless Wings 6 Pieces | 520 | 26 g | 25 g | 34 g | 1,730 mg (75% DV) |
| 10 | Lemon Pepper Rub Boneless Wings 6 Pieces | 520 | 26 g | 24 g | 34 g | 1,510 mg (66% DV) |
| 11 | Red Beans & Rice Lg (2 sizes on the menu) | 640 | 18 g | 60 g | 40 g | 1,420 mg (62% DV) |
| 12 | Classic Bone-in Wings 6 Pieces | 650 | 38 g | 25 g | 44 g | 1,780 mg (77% DV) |
| 13 | Honey BBQ Boneless Wings 6 Pieces | 660 | 27 g | 70 g | 34 g | 1,800 mg (78% DV) |
| 14 | Buffalo Rub Bone-in Wings 6 Pieces | 670 | 38 g | 28 g | 44 g | 2,520 mg (110% DV) |
| 15 | Garlic Parmesan Rub Bone-in Wings 6 Pieces | 670 | 38 g | 26 g | 44 g | 2,020 mg (88% DV) |
Show all 26 food items that qualify
| # | Item | Calories | Protein | Net carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| 16 | Ghost Pepper Bone-in Wings 6 Pieces | 670 | 38 g | 26 g | 44 g | 2,280 mg (99% DV) |
| 17 | Lemon Pepper Rub Bone-in Wings 6 Pieces | 670 | 38 g | 28 g | 44 g | 2,300 mg (100% DV) |
| 18 | Egg & Sausage Biscuit | 690 | 20 g | 42 g | 45 g | 1,520 mg (66% DV) |
| 19 | Chicken Sandwich-classic | 700 | 28 g | 48 g | 42 g | 1,440 mg (63% DV) |
| 20 | Chicken Sandwich-spicy | 700 | 28 g | 48 g | 42 g | 1,470 mg (64% DV) |
| 21 | Sweet & Spicy Boneless Wings 6 Pieces | 720 | 27 g | 77 g | 34 g | 2,360 mg (103% DV) |
| 22 | Homestyle Mac & Cheese Lg (2 sizes on the menu) | 850 | 33 g | 47 g | 63 g | 1,540 mg (67% DV) |
| 23 | Honey BBQ Bone-in Wings 6 Pieces | 860 | 38 g | 74 g | 44 g | 2,850 mg (124% DV) |
| 24 | Sweet & Spicy Bone-in Wings 6 Pieces | 880 | 38 g | 80 g | 44 g | 3,140 mg (137% DV) |
| 25 | Signature Hot Boneless Wings 6 Pieces | 1,020 | 28 g | 44 g | 82 g | 1,910 mg (83% DV) |
| 26 | Signature Hot Bone-in Wings 6 Pieces | 1,150 | 39 g | 44 g | 89 g | 2,610 mg (113% DV) |
Net carbs are total carbs minus fiber. % DV is the FDA Daily Value for adults.
What you trade for a top spot
Medians for the top 8 items of the main list compared with the other 18 that also qualify:
- Sodium: the top 8 have a median of 1,255 mg (55% DV), the other 18 have 1,855 mg (81% DV). The FDA Daily Value for sodium is 2,300 mg for the whole day.
- Saturated fat: 14.5 g median in the top 8 against 18 g in the rest (Daily Value 20 g).
- Protein: 27 g median in the top 8 against 30.5 g in the rest. A smaller portion is often the whole reason an item has fewer calories.
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 15 g of protein and 200 calories, ranked by calories (fewest first). The floors keep sauces, sides and garnishes from filling the list. 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
- High protein Popeyes
- Low carb and keto Popeyes
- Low calorie Arby's
- Low calorie Benihana
- Low calorie Biggby Coffee
- Low calorie Bonefish Grill
- Low calorie Buffalo Wild Wings
- Low calorie Charleys Cheesesteaks
- Low calorie Checkers
- Low calorie Chopt
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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