The Popeyes Nutrition Info table makes for disheartening reading for some. If you can’t resist the taste of their famous fried chicken, then you might be disappointed or even shocked to learn just what it contains. To put it simply, while fresh, skinless chicken is perfectly healthy, it stops being so once you coat it in batter and dip in oil.
Still, it tastes fantastic. And if you keep an eye on your calorie intake, there is no reason why you can’t enjoy this delicious treat every now and then. Below you will find our complete Popeyes Nutrition Info guide. This is updated on a regular basis and we do all that we can to ensure this information remains accurate at all times.
Once you read through our Popeyes Nutrition Info guide, you may also want to check our Popeyes Menu Prices guide.
Popeyes Nutrition Info
| Item Name | Calories (kcal) | Fat (g) | Saturated Fat (g) | Trans Fat (g) | Salt (mg) | Sugar (g) |
|---|---|---|---|---|---|---|
| Bonafide Mild Chicken | ||||||
| Wing | 210 | 14 | 4 | 0 | 610 | 0 |
| Leg | 160 | 9 | 4 | 0 | 460 | 0 |
| Thigh | 280 | 21 | 8 | 0 | 640 | 0 |
| Breast | 440 | 27 | 11 | 1 | 1330 | 0 |
| Bonafide Spicy Chicken | ||||||
| Wing | 210 | 14 | 6 | 0 | 410 | 0 |
| Leg | 170 | 10 | 4 | 0 | 360 | 0 |
| Thigh | 260 | 18 | 6 | 0 | 460 | 0 |
| Breast | 420 | 27 | 9 | 1 | 830 | 0 |
| Item Name | Calories (kcal) | Fat (g) | Saturated Fat (g) | Trans Fat (g) | Salt (mg) | Sugar (g) |
|---|---|---|---|---|---|---|
| Tenders | ||||||
| Nuggets (4) | 150 | 9 | 4 | 0.5 | 230 | 0 |
| Nuggets (6) | 230 | 14 | 6 | 1 | 350 | 0 |
| Mild Tenders (3) | 340 | 14 | 6 | 1 | 1350 | 0 |
| Spicy Tenders (3) | 310 | 15 | 6 | 1 | 1240 | 0 |
| Blackened Tenders (3) | 170 | 2 | 0 | 0 | 550 | 0 |
| Sandwiches & Wraps | ||||||
| Loaded Chicken Wrap | 310 | 13 | 6 | 0 | 890 | 0 |
| Chicken Po' Boy | 660 | 34 | 9 | 1 | 2120 | 3 |
| Shrimp Po' Boy | 690 | 42 | 13 | 1 | 2165 | 3 |
| Blackened Bbq Chicken Po' Boy | 340 | 7 | 1.5 | 0 | 1030 | 11 |
| Chicken & Sausage Jambalaya | 220 | 11 | 3 | 0 | 760 | 0 |
| Chicken Livers | 1190 | 80 | 34 | 4.5 | 2070 | 3 |
| Item Name | Calories (kcal) | Fat (g) | Saturated Fat (g) | Trans Fat (g) | Salt (mg) | Sugar (g) |
|---|---|---|---|---|---|---|
| Seafood | ||||||
| Popcorn Shrimp | 330 | 9 | 9 | 1 | 1290 | 0 |
| Butterfly Shrimp (8) | 290 | 17 | 8 | 1 | 820 | 0 |
| Catfish Fillet | 460 | 29 | 12 | 2 | 1140 | 0 |
| Cajun Fish | 130 | 6 | 2 | 0 | 550 | 1 |
| Signature Sides | ||||||
| Biscuit | 260 | 15 | 7 | 0 | 450 | 1 |
| Baguette | 90 | 2 | 0 | 0 | 80 | 1 |
| Cheddar Cheese Tortilla | 140 | 4.5 | 2.5 | 0 | 210 | 0 |
| Cajun Fries | 260 | 14 | 5 | 1 | 570 | 0 |
| Cajun Fries | 770 | 41 | 16 | 3.5 | 1700 | 1 |
| Corn On The Cob | 190 | 2 | 0.5 | 0 | 0 | 0 |
| Macaroni & Cheese | 200 | 7 | 3.5 | 0 | 490 | 3 |
| Macaroni & Cheese | 600 | 21 | 11 | 0 | 1470 | 0 |
| Mashed Potatoes | 110 | 4 | 2 | 0 | 590 | 1 |
| Mashed Potatoes | 330 | 12 | 6 | 0 | 1770 | 3 |
| Red Beans & Rice | 230 | 14 | 4 | 0 | 580 | 0 |
| Red Beans & Rice | 690 | 42 | 12 | 0 | 1740 | 0 |
| Cajun Rice | 170 | 5 | 2 | 0 | 530 | 4 |
| Cajun Rice | 510 | 15 | 6 | 0 | 1590 | 11 |
| Green Beans | 40 | 1.5 | 0 | 0 | 420 | 1 |
| Green Beans | 120 | 4.5 | 0 | 0 | 1260 | 3 |
| Cole Slaw | 220 | 15 | 2.5 | 0 | 300 | 15 |
| Cole Slaw | 660 | 46 | 8 | 0 | 900 | 45 |
| Onion Rings | 280 | 19 | 8 | 1 | 460 | 2 |
| Onion Rings | 560 | 38 | 17 | 2.5 | 920 | 4 |
| Onion Rings | 830 | 56 | 25 | 3.5 | 1370 | 6 |
| Jalapenos | 0 | 0 | 0 | 0 | 368 | 0 |
| Jalapenos | 0 | 0 | 0 | 0 | 2208 | 0 |
| Item Name | Calories (kcal) | Fat (g) | Saturated Fat (g) | Trans Fat (g) | Salt (mg) | Sugar (g) |
|---|---|---|---|---|---|---|
| Breakfast | ||||||
| Chicken Biscuit | 490 | 26 | 14 | 0.5 | 1275 | 2 |
| Sausage Biscuit | 540 | 36 | 18 | 0 | 1100 | 2 |
| Egg Biscuit | 510 | 29 | 15 | 0 | 1155 | 2 |
| Egg & Sausage Biscuit | 690 | 45 | 22 | 0 | 1520 | 2 |
| Bacon Biscuit | 400 | 25 | 12 | 0 | 780 | 2 |
| Sausage & Gravy Biscuit | 510 | 33 | 14 | 0.5 | 1090 | 3 |
| Grits | 370 | 5 | 0.5 | 0 | 30 | 0 |
| Hash Rounds | 360 | 20 | 9 | 1 | 450 | 0 |
| Coffee | 0 | 0 | 0 | 0 | 0 | 0 |
| Orange Juice | 140 | 0 | 0 | 0 | 20 | 30 |
| Item Name | Calories (kcal) | Fat (g) | Saturated Fat (g) | Trans Fat (g) | Salt (mg) | Sugar (g) |
|---|---|---|---|---|---|---|
| Desserts | ||||||
| Hot Cinnamon Apple Pie | 320 | 6 | 8 | 0 | 340 | 12 |
| Mississippi Mud Pie | 280 | 7 | 1.5 | 0 | 210 | 27 |
| Mardi Gras Cheesecake | 310 | 19 | 10 | 0 | 290 | 22 |
| Sliced Pecan Pie | 410 | 21 | 6 | 0 | 220 | 22 |
| Hot Sweet Potato Pie | 350 | 19 | 8 | 0 | 370 | 10 |
| Beverages | ||||||
| Coke | 230 | 0 | 0 | 0 | 22 | 59 |
| Diet Coke | 0 | 0 | 0 | 0 | 38 | 0 |
| Sprite | 210 | 0 | 0 | 0 | 77 | 56 |
| Fanta Strawberry | 300 | 0 | 0 | 0 | 75 | 80 |
| Fanta Orange | 300 | 0 | 0 | 0 | 25 | 80 |
| Hawaiian Punch | 175 | 0 | 0 | 0 | 265 | 43 |
| Mountain Dew | 290 | 0 | 0 | 0 | 120 | 77 |
| Pepsi | 200 | 0 | 0 | 0 | 50 | 70 |
| Diet Pepsi | 0 | 0 | 0 | 0 | 0 | 0 |
| Dr Pepper | 250 | 0 | 0 | 0 | 87.5 | 68 |
| Unsweetened Tea | 0 | 0 | 0 | 0 | 0 | 0 |
| Sweet Tea | 180 | 0 | 0 | 0 | 10 | 45 |
| Item Name | Calories (kcal) | Fat (g) | Saturated Fat (g) | Trans Fat (g) | Salt (mg) | Sugar (g) |
|---|---|---|---|---|---|---|
| Signature Sauces | ||||||
| Barbeque | 45 | 0 | 0 | 0 | 320 | 8 |
| Ranch | 150 | 15 | 2.5 | 0 | 230 | 1 |
| Sweet Heat | 70 | 0 | 0 | 0 | 160 | 14 |
| Mardi Gras Mustard | 100 | 8 | 1.5 | 0 | 240 | 4 |
| Cocktail | 30 | 0 | 0 | 0 | 320 | 6 |
| Tartar Sauce | 140 | 15 | 2.5 | 0 | 280 | 1 |
| Creamy Horseradish | 130 | 11 | 2 | 0 | 90 | 6 |
| Blackened Ranch | 120 | 0 | 2 | 0 | 250 | 1 |
Popeyes Calories
Fried chicken is probably not going to be the healthiest thing you eat all day (and if it is, then you might want to check-in with your doctor). But a little indulgence every now and then can’t hurt you. And after all, that’s what fast food is all about. It’s not food that you should be eating for every single meal. It’s food to grab on the go, food to eat when you’re out and about, or food that you treat yourself to once or twice a week.
In that context, Popeyes chicken can form part of a healthy diet. You’re not going to pile on the pounds with occasional meals, and you’re certainly not going to put your blood pressure at risk if you don’t eat regularly.
But if you’re dedicated to your diet, if you can’t bear the idea of loading-up on fat, salt and calories, even if it is just an occasional thing, then there are healthier options available. The only problem is, you’ll have to resist the temptation of Popeyes famous fried chicken if you want to eat them.
Popeyes Healthy Options
So, with all of that in mind, just what are the healthy options on the Popeyes menu? Well, before you go anywhere, you might want to take a look at the Popeyes Secret Menu. This contains a few additions to the menu and can help you shed those hefty calories.
As for the healthy options on the standard menu, the seafood dishes tend to contain fewer calories and less fat. The tenders are also high in protein and a little less fatty. But the best thing to do is just to ask for the cooked chicken without batter. If you can get this on the side, then you can add some healthy side dishes to it.
There are plenty of side dishes on the Popeyes menu. Most of these are considerably healthier than the mains. The Red Beans and Rice is packed full of fiber, protein and slow-releasing carbs. And the Green Beans can also give you a dose of what’s good for you. Just don’t be deceived by the Coleslaw. While this does contain a lot of healthy shredded vegetables, they stop being healthy once you coat them in mayonnaise.
If you can’t resist the wings or the tenders, then just get a smaller meal or opt for the kid’s meal instead. Sometimes portion control is just as effective as choosing the healthier option.