What is the lowest calorie option at Popeyes?
The lowest calorie verified item at Popeyes is the Red Beans and Rice (Regular), containing 230 calories and 7g of protein.
Official Popeyes Dataset (3 Items)
Popeyes Nutrition Facts & Calories
The official Popeyes menu catalog comprises 3 verified items across 3 categories including Sides & Biscuits, Chicken, Sides. Calorie values range from 230 kcal up to 550 kcal, with a menu-wide average of 347 kcal. In terms of dietary choices, 2 items contain 400 calories or fewer, while 1 options provide at least 20g of protein.
Quick Nutrition Overview
Total Menu Items 3 3 Categories
Calorie Range 230 – 550 Avg: 347 kcal
Highest Protein Blackened Chicken Sandwich 35g protein
Lowest Sodium Biscuit 440mg sodium
Menu Categories
Jump to specific Popeyes menu sections:
Popular Popeyes Menu Items
Popular Item 260 kcal
Biscuit
Biscuit from Popeyes
Prot 4g
Carbs 26g
Fat 15g
Sodium: 440mg View Facts
Popular Item 550 kcal
Blackened Chicken Sandwich
Blackened Chicken Sandwich from Popeyes
Prot 35g
Carbs 43g
Fat 26g
Sodium: 1390mg View Facts
Popular Item 230 kcal
Red Beans and Rice (Regular)
Red Beans and Rice (Regular) from Popeyes
Prot 7g
Carbs 35g
Fat 7g
Sodium: 710mg View Facts
Full Popeyes Nutrition Table
Scannable nutritional breakdown across all items.
| Menu Item | Calories | Protein | Total Fat | Carbs | Sodium | Details |
|---|---|---|---|---|---|---|
| Biscuit Biscuit from Popeyes | 260 kcal | 4g | 15g | 26g | 440mg | View Facts → |
| Blackened Chicken Sandwich Blackened Chicken Sandwich from Popeyes | 550 kcal | 35g | 26g | 43g | 1390mg | View Facts → |
| Red Beans and Rice (Regular) Red Beans and Rice (Regular) from Popeyes | 230 kcal | 7g | 7g | 35g | 710mg | View Facts → |
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Popular Nutrition Choices at Popeyes
Low Calorie Picks
2 items (≤ 400 kcal)- Biscuit 260 kcal
- Red Beans and Rice (Regular) 230 kcal
High Protein Picks
1 items (≥ 20g Prot)Low Carb Choices
0 items (≤ 20g Carbs)Related Nutrition Guides
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Popeyes Nutrition – Frequently Asked Questions
Which Popeyes menu item has the most protein?
The Blackened Chicken Sandwich offers the highest protein count on the Popeyes menu, providing 35g of protein for 550 calories.
What is the average calorie count of a Popeyes menu item?
Across all 3 verified menu items, Popeyes foods average 347 calories, 15.3g protein, 16g fat, and 847mg sodium per serving.
Are there healthy or high-protein options at Popeyes?
Yes. The Popeyes dataset includes 1 high-protein items (20g+ protein) and 2 low-calorie items (400 kcal or fewer). Use our interactive calculator to find specific macro-friendly meals.
Topical Cluster & Related Tools
All 182 Calculators→Popeyes Related Nutrition Tools & Guides
Build custom meal combinations, solve macros, and explore nutritional analysis for Popeyes.
⚡ Interactive Tool
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Popeyes Nutrition Calculator & Macro Builder
Primary entity match: Popeyes; Direct child node: Popeyes Nutrition Calculator & Macro Builder; Shared category cluster (restaurants); Nutrient alignment: calories, protein, carbs, fat; 3 shared tags
Popeyes Nutrition Calculator & Macro Builder→
⚡ Interactive Tool
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54th Street Grill & Bar Nutrition Calculator & Macro Builder
Shared category cluster (restaurants); Nutrient alignment: calories, protein, carbs, fat; 1 shared tags
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📖 Editorial Guide
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Mediterranean Diet Guide: Foods, Benefits, 7-Day Meal Plan, and Grocery List
Nutrient alignment: fat; Shared search intent (informational)
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High-Protein Foods Guide: Best Protein Sources for Muscle, Weight Loss, and Health
Nutrient alignment: calories, protein; Shared search intent (informational)
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🥗 Diet Category Hub
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Best High Protein Fast Food Options (> 20g Protein)
Sibling node in same silo; Nutrient alignment: calories, protein; 1 shared tags
high-protein fast food meals (>20g)→
🥗 Diet Category Hub
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Best Low Calorie Fast Food (< 400 kcal Orders)
Sibling node in same silo; Nutrient alignment: calories, fat; 1 shared tags
low-calorie fast food orders (<400 kcal)→
⚖️ Side-by-Side Comparison
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Chick-fil-A vs Popeyes Chicken Sandwich
Compare 440 kcal Chick-fil-A classic against 700 kcal crispy buttermilk Popeyes sandwich.
Chick-fil-A Chicken Sandwich vs Popeyes Chicken Sandwich→
Active Corporate Disclosure
Nutrition Information Source & Verification
Audited against primary restaurant disclosures & FDA 21 CFR § 101.9 nutritional standards.
Information Source
🏛️
Official Popeyes Corporate Disclosures
Last Verified
🗓️
2026-08-01
Data Updated
🔄
2026-08-01
Audit Authority
🛡️
MealNutritionLab Data Desk
Direct Source Data vs. Mathematical Calculations
Direct Ingested Data
Calories, Total Fat, Saturated Fat, Trans Fat, Cholesterol, Sodium, Carbohydrates, Fiber, Sugar, Protein, and Serving Sizes are pulled directly from verified brand dossiers.
Standardized Calculations
% Daily Values (% DV) are computed based on FDA 2,000-calorie reference intake. Macronutrient distributions use standard 4-4-9 Atwater energy density ratios.