What is the best low carb and keto order at Popeyes?

Low carb and keto at Popeyes: 32 menu items ranked (2025 guide)

The lowest-carb Popeyes item with at least 10 g of protein is the Tenders - Blackened 3 Pieces: 1 g of net carbs, 28 g of protein and 170 calories. 4 items have 10 g of net carbs or fewer. Numbers are from the Popeyes nutrition guide dated 2025-12-30.

Menu: 72 items in the Popeyes nutrition guide dated 2025-12-30
4 food items have 10 g of net carbs or fewer and at least 10 g of protein

Food with the fewest net carbs (at least 10 g protein)

#	Item	Calories	Protein	Net carbs	Total carbs / fiber	Fat	Sodium
1	Tenders - Blackened 3 Pieces (2 sizes on the menu)	170	28 g	1 g	2 g / 1 g	6 g	860 mg (37% DV)
2	Leg (each)	200	15 g	8 g	9 g / 1 g	12 g	540 mg (23% DV)
3	Leg - Classic	190	12 g	9 g	9 g / 0 g	11 g	350 mg (15% DV)
4	Wing (each)	220	14 g	10 g	11 g / 1 g	15 g	630 mg (27% DV)
5	Homestyle Mac & Cheese Reg (2 sizes on the menu)	280	11 g	16 g	16 g / 0 g	21 g	510 mg (22% DV)
6	Thigh (each)	490	25 g	17 g	18 g / 1 g	34 g	1,120 mg (49% DV)
7	Classic Boneless Wings 6 Pieces	480	27 g	21 g	23 g / 2 g	34 g	990 mg (43% DV)
8	Garlic Parmesan Rub Boneless Wings 6 Pieces	520	27 g	23 g	25 g / 2 g	34 g	1,230 mg (53% DV)
9	Ghost Pepper Rub Boneless Wings 6 Pieces	520	27 g	23 g	25 g / 2 g	34 g	1,490 mg (65% DV)
10	Tenders - Classic Or Spicy 3 Pieces (2 sizes on the menu)	390	35 g	24 g	25 g / 1 g	19 g	1,700 mg (74% DV)
11	Lemon Pepper Rub Boneless Wings 6 Pieces	520	26 g	24 g	26 g / 2 g	34 g	1,510 mg (66% DV)
12	Classic Bone-in Wings 6 Pieces	650	38 g	25 g	27 g / 2 g	44 g	1,780 mg (77% DV)
13	Buffalo Rub Boneless Wings 6 Pieces	520	26 g	25 g	27 g / 2 g	34 g	1,730 mg (75% DV)
14	Garlic Parmesan Rub Bone-in Wings 6 Pieces	670	38 g	26 g	29 g / 3 g	44 g	2,020 mg (88% DV)
15	Ghost Pepper Bone-in Wings 6 Pieces	670	38 g	26 g	29 g / 3 g	44 g	2,280 mg (99% DV)

Show all 32 food items that qualify

#	Item	Calories	Protein	Net carbs	Total carbs / fiber	Fat	Sodium
16	Buffalo Rub Bone-in Wings 6 Pieces	670	38 g	28 g	31 g / 3 g	44 g	2,520 mg (110% DV)
17	Lemon Pepper Rub Bone-in Wings 6 Pieces	670	38 g	28 g	30 g / 2 g	44 g	2,300 mg (100% DV)
18	Butterfly Shrimp 8 Pieces	360	14 g	28 g	30 g / 2 g	21 g	1,140 mg (50% DV)
19	Sausage & Gravy Biscuit	510	10 g	39 g	42 g / 3 g	33 g	1,090 mg (47% DV)
20	Egg Biscuit	510	13 g	40 g	41 g / 1 g	29 g	1,160 mg (50% DV)
21	Sausage Biscuit	540	13 g	40 g	41 g / 1 g	36 g	1,100 mg (48% DV)
22	Egg & Sausage Biscuit	690	20 g	42 g	43 g / 1 g	45 g	1,520 mg (66% DV)
23	Signature Hot Bone-in Wings 6 Pieces	1,150	39 g	44 g	48 g / 4 g	89 g	2,610 mg (113% DV)
24	Signature Hot Boneless Wings 6 Pieces	1,020	28 g	44 g	46 g / 2 g	82 g	1,910 mg (83% DV)
25	Chicken Biscuit	490	17 g	46 g	47 g / 1 g	26 g	1,280 mg (56% DV)
26	Chicken Sandwich-classic	700	28 g	48 g	50 g / 2 g	42 g	1,440 mg (63% DV)
27	Chicken Sandwich-spicy	700	28 g	48 g	50 g / 2 g	42 g	1,470 mg (64% DV)
28	Red Beans & Rice Lg (2 sizes on the menu)	640	18 g	60 g	73 g / 13 g	40 g	1,420 mg (62% DV)
29	Honey BBQ Boneless Wings 6 Pieces	660	27 g	70 g	72 g / 2 g	34 g	1,800 mg (78% DV)
30	Honey BBQ Bone-in Wings 6 Pieces	860	38 g	74 g	77 g / 3 g	44 g	2,850 mg (124% DV)
31	Sweet & Spicy Boneless Wings 6 Pieces	720	27 g	77 g	79 g / 2 g	34 g	2,360 mg (103% DV)
32	Sweet & Spicy Bone-in Wings 6 Pieces	880	38 g	80 g	83 g / 3 g	44 g	3,140 mg (137% DV)

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

Sauces, dressings and toppings with 2 g of net carbs or fewer

Blackened Ranch: 2 g net carbs, 110 calories
Buttermilk Ranch: 2 g net carbs, 130 calories

What you trade for a top spot

Medians for the top 10 items of the main list compared with the other 22 that also qualify:

Sodium: the top 10 have a median of 925 mg (40% DV), the other 22 have 1,755 mg (76% DV). The FDA Daily Value for sodium is 2,300 mg for the whole day.
Saturated fat: 12 g median in the top 10 against 17 g in the rest (Daily Value 20 g).
Calories: 335 median in the top 10 against 670 in the rest, with protein at 26 g against 27.5 g. Fewer carbs and fewer calories are separate questions, so check both columns.

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 10 g of protein and 150 calories, ranked by net carbs (total carbohydrate minus fiber, as printed). We call an item low carb at 10 g of net carbs or fewer. That is a cutoff for this page, not a diet rule. 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 calorie Popeyes
Low carb and keto Benihana
Low carb and keto Carrabba's Italian Grill
Low carb and keto Chopt
Low carb and keto Dutch Bros Coffee
Low carb and keto Hooters
Low carb and keto Panera Bread
Low carb and keto Starbucks
Low carb and keto Cheesecake Factory

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.

Restaurant names are shown only to identify menus. Bioma has no ties to any restaurant on this page. How we verify.