8-Piece Classic Tenders
1220 cal
Classic (fried) handcrafted tenders à la carte, 8 pieces, no combo sides
100g P 92g C 52g F
High protein contains gluten
All chains
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Popeyes nutrition facts & calories
18 meals · macros from Popeyes USA Nutrition Guide ↗ · last verified Jun 22, 2026 · how we verify
Cutting? Start with the 3-Piece Blackened Tenders at 170 calories. Bulking or just hitting a protein target? The 8-Piece Classic Tenders leads the menu at 100g protein for 1220 cal. 2 of the 18 meals we track are vegetarian-friendly. 11 fit a keto or low-carb order. None of the tracked Popeyes meals contain pork, nuts, or fish.
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8-Piece Blackened Tenders
450 cal
Blackened (grilled, not breaded) tenders à la carte, 8 pieces, no sauce or sides
69g P 5g C 5g F
High protein Keto
5-Piece Classic Tenders
740 cal
Classic (fried) tenders, 5 pieces, no combo sides
63g P 48g C 34g F
High protein contains gluten
5 blackened (grilled) tenders with a regular Homestyle Mac & Cheese and a Diet Coke — high-protein Cajun feast under 600 cal
54g P 19g C 24g F
High protein Keto contains dairy, gluten
5-Piece Blackened Tenders
280 cal
No sauce; blackened (grilled, not breaded)
43g P 3g C 3g F
High protein Low cal Keto
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3-Piece Classic Tenders
445 cal
Tenders only (no combo fries/biscuit)
38g P 29g C 21g F
High protein contains gluten
Bonafide Mild Chicken Breast
440 cal
Bone-in breast, mild, 1 piece
35g P 16g C 27g F
High protein Keto contains gluten
Bone-in spicy fried chicken breast with a regular side of green beans and unsweetened iced tea — the Louisiana diner plate
35g P 19g C 29g F
High protein Keto contains gluten
Blackened grilled fillet on brioche bun with pickles, no mayo, side green beans, Diet Coke — grilled sandwich done right
34g P 47g C 21g F
High protein contains dairy, gluten
Bonafide Spicy Chicken Breast
420 cal
Bone-in breast, 1 piece (157g)
33g P 13g C 27g F
High protein Low cal Keto contains gluten
Blackened Chicken Sandwich
550 cal
Blackened (grilled) fillet, brioche bun, pickles, with mayo
32g P 41g C 29g F
High protein contains dairy, gluten, eggs
3 blackened tenders with regular Cajun mashed potatoes & gravy and a Diet Pepsi — comfort-food macro win
29g P 20g C 6g F
Low cal Keto
Spicy Chicken Sandwich
700 cal
Standard build with spicy mayo, pickles, brioche bun
28g P 50g C 42g F
contains dairy, gluten, eggs
3 blackened (grilled) tenders with a regular side of green beans and a Diet Pepsi — the cleanest full meal on the menu
28g P 8g C 4g F
Low cal Keto
3-Piece Blackened Tenders
170 cal
Blackened (grilled, not breaded), 3 pieces, no sauce
26g P 2g C 2g F
Low cal Keto
Bonafide Mild Chicken Thigh
280 cal
Bone-in thigh, mild, 1 piece
14g P 7g C 21g F
Low cal Keto contains gluten
Homestyle Mac & Cheese (Regular)
280 cal
Regular size
11g P 16g C 21g F
Low cal Keto Veg contains dairy, gluten
Popeyes nutrition — common questions
What is the healthiest thing to eat at Popeyes?
It depends on your goal: for protein, the 8-Piece Classic Tenders leads at 100g; for fewer calories, the 3-Piece Blackened Tenders at 170. The table above shows calories and macros for all 18 Popeyes meals we track.
What has the most protein at Popeyes?
The highest-protein item we track at Popeyes is the 8-Piece Classic Tenders — 100g protein for 1220 calories, per Popeyes USA Nutrition Guide.
Where does Popeyes nutrition data come from?
Every calorie and macro on this page is sourced from Popeyes USA Nutrition Guide, not estimated or AI-generated. Values can vary by location and change over time.
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