Low calorie fast food / Popeyes
Popeyes · low calorie
The lowest-calorie meals at Popeyes.
The leanest meal we track at Popeyes is the 3-Piece Blackened Tenders — 170 calories for 26g protein. Below are all 8 Popeyes meals at 425 calories or under, from the brand's official nutrition data, not AI guesses.
Ranked by calories
Every low-calorie Popeyes meal, leanest first
| # | Meal | Calories | Protein |
|---|---|---|---|
| 1 | 3-Piece Blackened Tenders Blackened (grilled, not breaded), 3 pieces, no sauce | 170 | 26g |
| 2 | 3-Piece Blackened Tenders + Green Beans & Diet Pepsi 3 blackened (grilled) tenders with a regular side of green beans and a Diet Pepsi — the cleanest full meal on the menu | 210 | 28g |
| 3 | Regular Cajun Fries Regular size (85g) | 260 | 3g |
| 4 | 5-Piece Blackened Tenders No sauce; blackened (grilled, not breaded) | 280 | 43g |
| 5 | 3-Piece Blackened Tenders + Mashed Potatoes & Diet Pepsi 3 blackened tenders with regular Cajun mashed potatoes & gravy and a Diet Pepsi — comfort-food macro win | 280 | 29g |
| 6 | Bonafide Mild Chicken Thigh Bone-in thigh, mild, 1 piece | 280 | 14g |
| 7 | Homestyle Mac & Cheese (Regular) Regular size | 280 | 11g |
| 8 | Bonafide Spicy Chicken Breast Bone-in breast, 1 piece (157g) | 420 | 33g |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
Want the full macro breakdown — carbs, fat and allergens — for every Popeyes meal? See the full Popeyes menu → · Popeyes calculator → · Highest-protein Popeyes meals → · Keto Popeyes meals → · All chains ranked →
Low-calorie at Popeyes — common questions
What is the lowest-calorie meal at Popeyes?
What can I eat at Popeyes on a diet?
How many calories are in the 3-Piece Blackened Tenders?
“Great app that comes in handy while dieting. I don't have to think about what to order, any pick from the app will keep me within my calories.”
“I've never had an app tell me all the healthy options at different fast foods.”
“Helped me hit my goals and gave amazing recommendations!”
Stay under budget at Popeyes.
MacroBite scores every Popeyes meal against the calories and protein you have left today — and logs it in one tap.
Rated 4.7★ by 1000+ people · 3-day free trial · Cancel anytime
