High Protein- 1xMashed Potatoes with Cajun Gravy110Calories3gProtein18gCarbs4gFat
- 1xBlackened Tenders170Calories26gProtein2gCarbs2gFat
- 1xBiscuit210Calories3gProtein20gCarbs13gFat
Meal total
490Calories32gProtein40gCarbs19gFatPopeyes Louisiana Kitchen Nutrition Facts & Menu
Explore the Popeyes Louisiana Kitchen menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly Popeyes Louisiana Kitchen meal ideas
Every order below is built from real Popeyes Louisiana Kitchen menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean Popeyes Louisiana Kitchen orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xBiscuit210Calories3gProtein20gCarbs13gFat
- 1x5 Pc Blackened Tenders280Calories43gProtein3gCarbs3gFat
Meal total
490Calories46gProtein23gCarbs16gFatBalanced meals
Everyday Popeyes Louisiana Kitchen orders around a moderate calorie and protein target.
High Protein- 1xBiscuit210Calories3gProtein20gCarbs13gFat
- 1xClassic or Spicy, Chicken Wing210Calories13gProtein8gCarbs14gFat
- 1x5 Pc Blackened Tenders280Calories43gProtein3gCarbs3gFat
Meal total
700Calories59gProtein31gCarbs30gFatHigh Protein- 1xBiscuit210Calories3gProtein20gCarbs13gFat
- 1xCajun Rice230Calories9gProtein27gCarbs10gFat
- 1x5 Pc Blackened Tenders280Calories43gProtein3gCarbs3gFat
Meal total
720Calories55gProtein50gCarbs26gFatBigger, high-protein meals
Heartier Popeyes Louisiana Kitchen orders for a big appetite or a training day.
High Protein- 1xBlackened Tenders170Calories26gProtein2gCarbs2gFat
- 1xBacon & Cheese Chicken Sandwich, Classic830Calories36gProtein51gCarbs53gFat
Meal total
1000Calories62gProtein53gCarbs55gFatHigh Protein- 1xBlackened Tenders170Calories26gProtein2gCarbs2gFat
- 1xBacon & Cheese Chicken Sandwich, Spicy830Calories36gProtein51gCarbs53gFat
Meal total
1000Calories62gProtein53gCarbs55gFatPopeyes Louisiana Kitchen nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the Popeyes Louisiana Kitchen menu
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with Popeyes Louisiana Kitchen for current ingredients and allergen information.
Ordering Popeyes Louisiana Kitchen with macros in mind
Popeyes is built on spicy, crispy chicken done in the Louisiana style. The macro reality: Popeyes tenders and bone-in pieces are legitimately protein-dense, but the calorie counts are higher than grilled alternatives elsewhere. The key is understanding which items give you the most protein for the calories you're spending.
The Classic or Spicy Tenders are the headline item. An order runs 450 to 740 calories with 38 to 63g protein depending on size. That's a strong protein-per-calorie ratio for fried chicken, comparable to what you'd get from a grilled chicken breast at another chain. For a 500-calorie target with 40g protein, a medium Tenders order fits cleanly.
The Chicken Breast (380 cal, 35g protein) is the best individual piece for macro efficiency. It's fried but delivers more protein than most items at this calorie level. Pair it with the small Mashed Potatoes with Cajun Gravy (110 cal) for a 490-calorie meal with 37g protein.
For a higher-calorie target around 800 to 900 calories, the Spicy Bone-In Wings order (680 cal, 45g protein) leaves room for a side. Add Red Beans and Rice (250 cal, 8g protein for small size) for a filling 930-calorie meal with 53g protein.
The Biscuit question: Popeyes biscuits are genuinely good but add 210 calories with only 3g protein. That's a low-protein calorie cost. If your target has room, enjoy it. If not, skip it and redirect those calories toward an extra piece of chicken.
Cajun Fries are worth mentioning: they run 270 to 800 calories depending on size. The small is manageable but still adds mostly starch calories. Red Beans and Rice gives you both calories and protein in a more balanced ratio.
Frequently asked questions
Take your Popeyes Louisiana Kitchen order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Popeyes Louisiana Kitchen meals that fit them and lets you log them in seconds, at home or on the go.