Popeyes Nutrition Facts: Menu Choices & Calories

Best and Worst Health Choices at Popeyes

Popeyes nutrition facts
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Trying to lose weight or maintain a balanced eating program can be tough to do at a restaurant like Popeyes. Even though the menu is based on chicken dishes, fried chicken is not known for its diet or health benefits. But there are ways to get a diet-friendly meal when you eat there. Learn how to maintain your healthy eating plan with smart menu choices when you visit Popeyes.

Analyzing Popeyes Menu Nutrition

Popeyes Louisiana Kitchen is known for their southern style food preparation. You'll find plenty of traditional fare at this fast food restaurant. Meals are built around fried chicken, fried seafood, creamy sauces and starchy side dishes. The company's branded "BONAFIDE" chicken is marinated, battered, and breaded before it is fried. Unfortunately, fried foods aren't typically healthy.

The menu also includes combination meals to make it easier to eat on a budget. A Popeyes Combo Meal includes a BONAFIDE Chicken item, a side dish, a biscuit and a beverage. The Popeyes Family Meal includes 8, 12 or 16 pieces of chicken, plus sides dishes and biscuits. While these meal packages may be easier on your wallet, they can be tough on your waistline. It can be difficult to eat the right portion sizes when you buy more food than you need.

Popeyes Nutrition Facts

Popeyes Biscuit Nutrition Facts
Serving Size 1 biscuit (60 g)
Per Serving% Daily Value*
Calories 260 
Calories from Fat 135 
Total Fat 15g23%
Saturated Fat 7g35%
Cholesterol 0mg0%
Sodium 450mg19%
Potassium 26mg1%
Carbohydrates 26g9%
Dietary Fiber 2g8%
Sugars 1g 
Protein 4g 
*Based on a 2,000 calorie diet

Not surprisingly, one of the most popular items on the Popeyes menu is the biscuit. Most diners add a biscuit to their chicken meal along with at least one other side dish. But a single biscuit is fairly high in calories, sodium, and fat. Just one biscuit provides a whopping 260 calories and 15 grams of fat, 7 grams of saturated fat and 450 milligrams of sodium.

So how does Popeye's chicken nutrition stack up? You can order your chicken mild or spicy. The nutrition facts for each flavor are relatively similar.

  • A mild chicken breast provides 440 calories, 27 grams of fat, 11 grams of saturated fat, 16 grams of carbohydrate, 35 grams of protein and 1330 milligrams of sodium.
  • A spicy chicken thigh provides 260 calories, 18 grams of fat, 6 grams of saturated fat, 8 grams of carbohydrate, 14 grams of protein and 460 milligrams of sodium.
  • An order of four chicken tenders provides 150 calories, 9 grams of fat, 4 grams of saturated fat, 10 grams of carbohydrate, 7 grams of protein and 230 milligrams of sodium.

Side dishes are also very popular at Popeyes. Some (but not all) of the sides will substantially increase your total Popeyes meal calories.

  • One regular order of mashed potatoes provides 110 calories, 4 grams of fat, 2 grams of saturated fat, 18 grams of carbohydrate, 3 grams of protein and 590 milligrams of sodium.
  • One regular order of macaroni and cheese provides 200 calories, 7 grams of fat, 3.5 grams of saturated fat, 26 grams of carbohydrate, 8 grams of protein and 490 milligrams of sodium.
  • One regular order of green beans provides 40 calories, 1.5 grams of fat, 6 grams of carbohydrate, 2 grams of protein and 420 milligrams of sodium.

    Healthiest Options on the Popeyes  Menu

    The smartest meal choices for dieters are listed on the Live Well menu at Popeyes. However, these are not menu items that are prepared differently than the main menu items. It is simply a list of smaller items that provide 350 calories or less.

    If you want to enjoy chicken at Popeyes, choose menu items that are "blackened." These items are batter-free and non-breaded so they are lower in calories. The Blackened Tenders, for example, provides 170 calories, 2 grams of fat, no saturated fat, 2 grams of carbohydrate and 26 grams of protein per three-tender serving.

    If you can skip the fried chicken and biscuits, you might enjoy a relatively healthy order of Chicken & Sausage Jambalaya. A single serving provides just 220 calories, but this menu item is not available at all Popeyes locations.

    And healthier sides are available too. Choose a baguette instead of a biscuit for just 90 calories. And green beans (40 calories) are a much better choice than creamy cole slaw that provides 220 calories, 15 grams of fat and 300 milligrams of sodium in each regular-sized serving.

    Unhealthiest Options on the Popeyes Menu

    The breakfast menu at Popeyes includes several small items that are relatively high in fat, calories, and sodium.  The Egg and Sausage Biscuit, for example, provides 690 calories, 45 grams of fat, 22 grams of saturated fat and 1520 milligrams of sodium. And a single serving may not satisfy your hunger in the morning. If you add Grits or Hash Rounds to your meal you have to add another 360 or 370 calories.

    At lunch time, the Shrimp Po' Boy can set you back a meal's worth of calories. You'll consume 690 calories, 42 grams of fat, 13 grams of saturated fat and 2165 milligrams of sodium if you eat the sandwich. And the Chicken Livers can derail your diet as well. An order provides 1190 calories, 80 grams of fat, 34 grams of saturated fat and 2070 milligrams of sodium.

    Lastly, skip the sauces when you dine at Popeyes. Adding sauce to any meal contributes unneeded calories and very little nutritional value. For example, if you add ranch sauce to your tenders meal, you'll add 150 calories and 15 grams of fat. Tartar sauce for your fish will add another 140 calories and 15 grams of fat.

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