Popeyes: protein-first, smaller orders
If a full plate is more than you want, these are Popeyes' menu items with the most protein for their calories. Every number is copied from the nutrition information Popeyes publishes. They are ordering ideas, not a meal plan.
See orders near you
TableMacros uses these same published numbers to show orders at restaurants near you. Finding an order is free in your phone's browser.
Open TableMacros, freeOnly single menu items of 700 calories or less are listed. Kids' meals, combos, desserts, sauces and ingredient add-ons are left out, and nothing is added together or estimated. "Protein per 100 cal" is the item's protein divided by its calories, times 100.
Most protein per 100 calories
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Tenders - Blackened (5 Pieces) Carbs 4 g · Fat 9 g | 280 | 47 | 16.8 |
| Tenders - Blackened (3 Pieces) Carbs 2 g · Fat 6 g | 170 | 28 | 16.5 |
| Tenders - Classic Or Spicy (3 Pieces) Carbs 25 g · Fat 19 g | 390 | 35 | 9 |
| Tenders - Classic Or Spicy (5 Pieces) Carbs 41 g · Fat 32 g | 650 | 58 | 8.9 |
| Signature Chicken Breast (Each) Carbs 17 g · Fat 30 g | 620 | 52 | 8.4 |
| Signature Chicken Leg (Each) Carbs 9 g · Fat 12 g | 200 | 15 | 7.5 |
| Classic Bone-In Wings (6 Pieces) Carbs 40 g · Fat 38 g | 640 | 35 | 5.5 |
| Ghost Pepper Bone-In Wings (6 Pieces) Carbs 42 g · Fat 38 g | 650 | 35 | 5.4 |
Ordering tips
- Ask for sauces and dressings on the side, so you choose how much to use. They aren't included unless the item already lists them.
- If the item is more than you want, box half before you start.
- Customizations, sizes and regional recipes change the numbers.
More Popeyes orders, from the same published numbers: Popeyes on TableMacros.
Source
Popeyes nutrition information (Official PDF). Date recorded with the data: September 2026. Checked by TableMacros Oct 20, 2026. Menus change, so check the source before you order.
Popeyes is a trademark of its owner. TableMacros and Montgomery Appworks LLC are not affiliated with, endorsed by, or sponsored by Popeyes. The name is used only to identify whose nutrition information this page describes.
Talk to your prescriber about what is right for you.