Popeyes Nutrition Menu with Latest Calories & Facts 2025

Are you craving the flavor of freshly cooked food that tastes like it is from a restaurant, but not ready to derail your diet? Focusing on eating healthy is important, but you shouldn’t have to torture yourself by eating plain, boring meals all the time. The Popeyes Louisiana Kitchen is famous for its Southern-style fried chicken, and also has a menu that is filled with BIG FLAVORS! There are plenty of choices on the Popeyes Nutrition Menu that are usually high in fat, just like cycling has its hills.

Crazy enough, Popeyes Nutrition Menu is filled with nutrition information for every menu item! This is also a blessing, as the guide provides the necessary nutrition information, including a detailed caloric and macronutrient count for every item, to help you fit your eating into your fitness plan. Stop eating boring meals and get your hearty and flavorful pour-downs when you can make informed meal decisions – and find them at Popeyes.

Popular Popeyes Nutrition Menu Items

Popeyes nutrition menu is organized into distinct categories, making it simple to compare items. This clear layout allows you to easily identify both higher and lower-calorie choices, helping you select options that support your fitness plan. Below, we highlight Popeyes Nutrition Menu Items that align well with various dietary goals and others that are more calorie-dense.

Category	Healthiest	Skip
Signature Chicken	BONAFIDE Chicken Leg	BONAFIDE Chicken Breast
Chicken Nuggets & Tenders	Blackened Chicken Tenders	Handcrafted Chicken Tenders
Seafood	Cajun Fish Filet	Catfish Filet
Sandwiches & Wraps	Loaded Chicken Wrap	Spicy Chicken Sandwich
Sides	Green Beans	Onion Rings
Signature Dipping Sauces	Creole Cocktail	Buttermilk Ranch
Desserts	Hot Cinnamon Apple Pie	Edwards Sliced Pecan Pie
Kids Meals	Chicken Nuggets	Chicken Leg
Beverages	Unsweetened Tea	Hawaiian Punch

Fried Chicken- The Fan Favorite 

The pièce de résistance of the Popeyes nutrition menu is, without question, the famed BONAFIDE® Chicken. Each piece of BONAFIDE® chicken is marinated in the restaurant’s signature seasoning for 12 hours and is known for its juiciness. It is fried to a perfectly crispy golden color. Customers get to choose which cut of chicken they would like, including wing, breast, or thigh. The calories, fat, protein, and other nutritional information will vary dramatically depending on which cut of chicken the customer selects.

Item to Eat: Bonafide Chicken Leg

Nutrient	Amount
Calories	160
Total Fat	9 g
Saturated Fat	4 g
Carbohydrates	5 g
Protein	14 g
Sodium	460 mg

Item to Avoid: Bonafide Chicken Breast

Nutrient	Amount
Calories	380
Total Fat	20 g
Saturated Fat	8 g
Trans Fat	1 g
Carbohydrates	16 g
Protein	35 g
Sodium	1,230 mg

Addicting Side Dishes 

The Popeyes nutrition menu has a wide array of appetizers and side dishes that pair well with the fried chicken. Some sides offered at Popeyes are highly nutritious, such as Popeyes’ buttermilk biscuits, which contain 200 calories and 20g of carbs per biscuit. 

Item to Eat: Green Beans

Nutrient	Amount
Calories	60
Total Fat	2 g
Saturated Fat	0 g
Carbohydrates	7 g
Protein	3 g
Sugar	2 g
Sodium	680 mg

Item to Avoid: Bonafide Chicken Breast

Nutrient	Amount
Calories	380
Total Fat	20 g
Saturated Fat	8 g
Trans Fat	1 g
Carbohydrates	16 g
Protein	35 g
Sodium	1,230 mg

Chicken Tenders 

Popeye’s menu features its renowned chicken nuggets and tenders, bite-sized offerings celebrated for their intense flavor. Their exceptional taste frequently results in overconsumption.

Item to Eat: Blackened Chicken Tenders

Nutrient	Amount (Regular Serving)
Calories	170
Total Fat	2 g
Saturated Fat	0 g
Carbohydrates	2 g
Protein	26 g
Sodium	550 mg

Item to Avoid: Simple Chicken Tenders 

Nutrient	3-Piece	5-Piece
Calories	445	740
Total Fat	21 g	34 g
Saturated Fat	9 g	14 g
Trans Fat	1 g	2 g
Carbohydrates	29 g	48 g
Protein	38 g	63 g
Sodium	1,821 mg	3,040 mg

Popeyes Seafoods 

Popeyes’ seafood menu features tasty fish filets and popcorn shrimp, perfect when paired with your choice of side. Find their seafood nutrition facts below.

Item to Eat: Cajun Fish Filet 

Nutrient	Amount
Calories	380
Total Fat	19 g
Saturated Fat	5 g
Trans Fat	0 g
Carbohydrates	37 g
Protein	16 g
Sugar	4 g
Sodium	1,650 mg

Item to Avoid: Catfish Filet

Nutrient	Amount
Calories	460
Total Fat	29 g
Saturated Fat	12 g
Trans Fat	2 g
Carbohydrates	27 g
Protein	21 g
Sodium	1,140 mg
Cholesterol	65 mg

Sandwiches & Wraps

Popeye’s nutrition menu has three wrap options that use chicken as the base meat. Here’s the nutritional information for Popeyes’ wraps menu:

Item to Eat: Loaded Chicken Wrap 

Nutrient	Amount
Calories	310
Total Fat	12 g
Saturated Fat	5 g
Trans Fat	0 g
Carbohydrates	35 g
Sugar	0 g
Protein	14 g
Sodium	790 mg

Item to Avoid: Chicken Sandwich

Nutrient	Amount
Calories	700
Total Fat	42 g
Saturated Fat	14 g
Carbohydrates	50 g
Protein	28 g
Sugar	7.5 g
Sodium	1,473 mg

Classic Popeyes Condiments 

To experience Popeye’s fried chicken authentically, pair its juicy goodness with their iconic Louisiana-style sauces. Opting out is certainly possible, but the full flavor profile depends on them. Here’s a guide to navigating the Popeyes sauce menu – what complements best and what you could pass on.

Nutrient	Amount
Calories	30
Total Fat	1 g
Saturated Fat	0 g
Carbohydrates	7 g
Protein	0 g
Sugar	4 g
Sodium	320 mg

Item to Avoid: Buttermilk Ranch 

Nutrient	Amount
Calories	150
Total Fat	15 g
Saturated Fat	3 g
Carbohydrates	3 g
Protein	0 g
Sugar	1 g
Sodium	230 mg

Desserts & Creamery

The Popeyes Nutrition Menu is loaded with decadent, sweet dishes that satisfy your confectionery cravings. However, such items are quite high in sugar, which means they should be consumed in moderation.

Item to Eat: Hot Cinnamon Apple Pie

Nutrient	Amount
Calories	236
Total Fat	16 g
Saturated Fat	6 g
Carbohydrates	35 g
Protein	3 g
Sugar	12 g
Sodium	260 mg

Item to Avoid: Edward Sliced Pecan Pie

Nutrient	Amount
Calories	410
Total Fat	21 g
Saturated Fat	6 g
Carbohydrates	52 g
Protein	4 g
Sugar	22 g
Sodium	220 mg

Kids Menu 

A balanced diet is critical for a child’s growth and long-term well-being. While Popeyes Nutrition Menu provides dedicated kids’ meals, reviewing their nutritional profile helps make informed choices for your little ones.

Item to Eat: Chicken Nuggets

Nutrient	Amount
Calories	150
Total Fat	9 g
Saturated Fat	4 g
Trans Fat	1 g
Carbohydrates	10 g
Sugar	0 g
Protein	7 g
Sodium	230 mg

Item to Avoid: Chicken Leg

Nutrient	Amount
Calories	160
Total Fat	9 g
Saturated Fat	4 g
Trans Fat	0 g
Carbohydrates	5 g
Sugar	0 g
Protein	14 g
Sodium	460 mg

Popeyes Nutrition Calculator

If you’re confused about what item to choose from the Popeyes nutrition menu. In that case, you can use the nutrition calculator below to calculate calories for every item.

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Popeyes Gluten-Free Options 

• Coleslaw
• Corn on the cob
• Red beans and rice
• Cajun rice
• Jalapeños

Low-Carb Meals at Popeyes 

• Jalapeños (1 g)
• Blackened chicken tenders (2 g)
• Chicken leg (5 g)
• Green Beans (7g)
• Blackened ranch sauce (2 g)
• Tartar sauce (1 g)

Meals for Diabetics at Popeyes

• Blackened chicken tenders
• Bonafide chicken leg
• Spicy chicken wings
• Green beans
• Jalapeños

Low-Fat Meals at Popeyes

• Blackened chicken tenders
• Corn on the cob 
• Green beans 
• BBQ po’ boy chicken sandwich
• Jalapeños

Vegan Options at Popeyes 

• French Fries
• Jalapeños
• Side Salad (No dressing)
• Green Beans
• Corn on the Cob

Vegetarian Options at Popeyes 

• French Fries
• Jalapeños
• Green Beans
• Corn on the Cob
• Side Salad (No dressing)
• Biscuits (No meat)
• Mac and Cheese
• Red Beans and Rice (ask them to use separate utensils)

Conclusion

Popeyes Nutrition Menu excels at bold, indulgent flavors but is generally high in calories, saturated fat, and especially sodium. While healthier options like Blackened Tenders and Green Beans exist, they are limited. Enjoying Popeyes is best saved as an occasional treat; for regular meals, choose wisely and customize to reduce sodium and fat.