High-protein options at Popeyes
The Popeyes orders that give you the most protein for the calories, taken from the official nutrition information Popeyes publishes. Every number below is exactly as published.
Best protein for the calories
Items with at least 20 g of protein, ranked by protein per calorie.
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Tenders - Blackened (5 Pieces) | 280 | 47 g | 4 g | 9 g | 1,430 mg |
| Tenders - Blackened (3 Pieces) | 170 | 28 g | 2 g | 6 g | 860 mg |
| Tenders - Classic Or Spicy (3 Pieces) | 390 | 35 g | 25 g | 19 g | 1,700 mg |
| Tenders - Classic Or Spicy (5 Pieces) | 650 | 58 g | 41 g | 32 g | 2,840 mg |
| Signature Chicken Breast (Each) | 620 | 52 g | 17 g | 30 g | 1,780 mg |
| Classic Bone-In Wings (6 Pieces) | 640 | 35 g | 40 g | 38 g | 2,430 mg |
| Ghost Pepper Bone-In Wings (6 Pieces) | 650 | 35 g | 42 g | 38 g | 2,930 mg |
| Signature Chicken Thigh (Each) | 490 | 25 g | 18 g | 34 g | 1,120 mg |
| Honey Bbq Bone-In Wings (6 Pieces) | 850 | 36 g | 90 g | 38 g | 3,510 mg |
| Sweet & Spicy Bone-In Wings (6 Pieces) | 870 | 36 g | 96 g | 38 g | 3,810 mg |
Most protein overall
The biggest protein totals, for days you have more calories to spend.
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Homestyle Mac & Cheese (Lg) | 850 | 33 g | 48 g | 63 g | 1,540 mg |
| Signature Sides Cajun Rice (Lg) | 780 | 31 g | 107 g | 26 g | 1,650 mg |
| Sandwiches Chicken Sandwich-Classic | 700 | 28 g | 50 g | 42 g | 1,440 mg |
| Honey Chicken Biscuit | 730 | 23 g | 67 g | 41 g | 1,750 mg |
| Egg & Sausage Biscuit | 690 | 20 g | 43 g | 45 g | 1,520 mg |
| Classic Tender Wrap | 480 | 19 g | 31 g | 32 g | 1,260 mg |
Find what fits your goals tonight
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Popeyes official nutrition information (official pdf). Guide date: Nutrition guide, September 2026. Page updated 2026-10-17.
Values are for items as served. Customizations, sizes and regional menus change them. Menus change; check the source for the latest numbers. This is general information, not medical or allergen advice.
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