The higher-protein picks and the ones to save for a treat, built from Popeyes' own published US nutrition and Nishi's transparent GLP-1 scoring lens.
The moveOrder the Blackened Tenders (they are grilled, not fried), pick the 3 or 5 piece, keep the sauces on the side, and skip the fries, the biscuit, and the sugary sauced wings.
Not affiliated with, sponsored by, or endorsed by Popeyes. "Popeyes" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Popeyes in their official US Nutrition Guide, per published serving. Menus change; verify in the restaurant (updated June 2026 (Popeyes' published US Nutrition Guide)).
The quick take
Popeyes is a fried-chicken chain, so it is honest to treat most of the menu as a treat you order carefully. The one item that changes the math is the Blackened Tenders, which are marinated and grilled instead of battered and fried: a 3-piece is 170 calories for 28 g of protein and just 2 g of carbs, and a 5-piece is 280 calories for 47 g of protein. Almost nothing else here is lean. The classic (fried) tenders jump to 390 calories and 25 g of carbs for 3 pieces, the chicken sandwich is 700 calories and 42 g of fat, and the signature bone-in pieces run from a 200-calorie leg up to a 620-calorie breast that alone carries 1,780 mg of sodium. Sodium is the real watch-out across the menu, from about 510 mg on the sides and 540 mg on a leg up to 2,840 mg on 5 fried tenders and 3,140 mg on a 6-piece Sweet and Spicy bone-in wing. Lead with the blackened tenders, get a leg or wing over the breast if you want the fried bird, and keep the sides and sauces small.
Blackened Tenders (5 pc)Best fit
47 g protein · 280 cal · 4 g carbs · 9 g fat · 1 g fiber
watch: 1430 mg sodium
Show the math
Protein47 gstrong at 30 g or morestrong
Protein density16.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat28.9% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium1430 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tenders, Classic (5 pc)Best fit
58 g protein · 650 cal · 41 g carbs · 32 g fat · 2 g fiber
watch: 2840 mg sodium
Show the math
Protein58 gstrong at 30 g or morestrong
Protein density8.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat44.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium2840 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Sweet & Spicy Bone-In Wings (6 pc)Good fit
38 g protein · 880 cal · 83 g carbs · 44 g fat · 3 g fiber
watch: 3140 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density880 kcalflag if density under 4 and 300 kcal or moreok
Sodium3140 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Bone-In Wings (6 pc)Lower fit
38 g protein · 650 cal · 27 g carbs · 44 g fat · 2 g fiber
watch: higher fat (60.9% of calories), 1780 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60.9% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1780 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Buffalo Rub Bone-In Wings (6 pc)Lower fit
38 g protein · 670 cal · 31 g carbs · 44 g fat · 3 g fiber
watch: higher fat (59.1% of calories), 2520 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.1% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density670 kcalflag if density under 4 and 300 kcal or moreok
Sodium2520 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Boneless Wings (6 pc)Lower fit
27 g protein · 480 cal · 23 g carbs · 34 g fat · 2 g fiber
watch: higher fat (63.7% of calories)
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat63.7% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium990 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Tender Blackened Ranch WrapLower fit
19 g protein · 430 cal · 32 g carbs · 25 g fat · 2 g fiber
watch: higher fat (52.3% of calories), 1340 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium1340 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Sandwich (Classic)Lower fit
28 g protein · 700 cal · 50 g carbs · 42 g fat · 2 g fiber
watch: higher fat (54% of calories), 1440 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreok
Sodium1440 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Sandwich (Spicy)Lower fit
28 g protein · 700 cal · 50 g carbs · 42 g fat · 2 g fiber
watch: higher fat (54% of calories), 1470 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreok
Sodium1470 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Tender WrapLower fit
19 g protein · 480 cal · 31 g carbs · 32 g fat · 2 g fiber
watch: higher fat (60% of calories), 1260 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1260 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Butterfly Shrimp (8 pc)Lower fit
14 g protein · 360 cal · 30 g carbs · 21 g fat · 2 g fiber
watch: higher fat (52.5% of calories), energy-dense, low protein
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat52.5% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density360 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1140 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Homestyle Mac & Cheese (Regular)Lower fit
11 g protein · 280 cal · 16 g carbs · 20 g fat · 0 g fiber
watch: higher fat (64.3% of calories)
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat64.3% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium510 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Signature Hot Boneless Wings (6 pc)Lower fit
28 g protein · 1020 cal · 46 g carbs · 82 g fat · 2 g fiber
watch: higher fat (72.4% of calories), energy-dense, low protein, 1910 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat72.4% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1020 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1910 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Red Beans & Rice (Regular)Lower fit
7 g protein · 260 cal · 29 g carbs · 16 g fat · 6 g fiber
watch: higher fat (55.4% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat55.4% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium580 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
BiscuitLower fit
3 g protein · 230 cal · 24 g carbs · 14 g fat · 1 g fiber
watch: higher fat (54.8% of calories)
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium520 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cajun Fries (Large)Lower fit
9 g protein · 740 cal · 86 g carbs · 41 g fat · 8 g fiber
watch: energy-dense, low protein, 1720 mg sodium
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density1.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat49.9% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1720 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cajun Fries (Regular)Lower fit
3 g protein · 270 cal · 31 g carbs · 15 g fat · 3 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium620 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving as Popeyes lists it. Signature Chicken is published per bone-in piece (wing, leg, thigh, or breast). Tenders are published per 3-piece and 5-piece order, and the Wings line is published per 6-piece order. Sandwiches, wraps, Butterfly Shrimp, and sides are one whole published item at the listed size (Reg or Lg). Popeyes does not publish per-item gram weights in this guide, so portions are described by piece count or size rather than grams.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Blackened Tenders (grilled)Best fit
28 g protein · 170 cal · 6 g fat · 860 mg sodium
watch: 860 mg sodium
Show the math
Protein28 gstrong at 25 g or morestrong
Protein density16.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat31.8% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density170 kcalflag if density under 6 and 300 kcal or moreok
Sodium860 mginformational over 800 mgshown; does not change the tier
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tenders, Classic or Spicy (fried)Lower fit
35 g protein · 390 cal · 19 g fat · 1700 mg sodium
watch: higher fat (43.8% of calories), 1700 mg sodium
Show the math
Protein35 gstrong at 25 g or morestrong
Protein density9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat43.8% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density390 kcalflag if density under 6 and 300 kcal or moreok
Sodium1700 mginformational over 800 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Signature Chicken Breast, Classic or Spicy (bone-in, fried)Lower fit
52 g protein · 620 cal · 30 g fat · 1780 mg sodium
watch: higher fat (43.5% of calories), 1780 mg sodium
Show the math
Protein52 gstrong at 25 g or morestrong
Protein density8.4 g per 100 kcalstrong at 10+, weak under 6moderate
Fat43.5% of caloriesflag over 37.5% or friedflagged
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density620 kcalflag if density under 6 and 300 kcal or moreok
Sodium1780 mginformational over 800 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Signature Chicken Leg, Classic or Spicy (bone-in, fried)Lower fit
15 g protein · 200 cal · 12 g fat · 540 mg sodium
watch: higher fat (54% of calories)
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density7.5 g per 100 kcalstrong at 10+, weak under 6moderate
Fat54% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density200 kcalflag if density under 6 and 300 kcal or moreok
Sodium540 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Signature Chicken Wing, Classic or Spicy (bone-in, fried)Lower fit
14 g protein · 220 cal · 15 g fat · 630 mg sodium
watch: higher fat (61.4% of calories)
Show the math
Protein14 gstrong at 25 g or morebelow 25 g
Protein density6.4 g per 100 kcalstrong at 10+, weak under 6moderate
Fat61.4% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density220 kcalflag if density under 6 and 300 kcal or moreok
Sodium630 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Signature Chicken Thigh, Classic or Spicy (bone-in, fried)Lower fit
25 g protein · 490 cal · 34 g fat · 1120 mg sodium
watch: higher fat (62.4% of calories), energy-dense, low protein, 1120 mg sodium
Show the math
Protein25 gstrong at 25 g or morestrong
Protein density5.1 g per 100 kcalstrong at 10+, weak under 6low density
Fat62.4% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density490 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1120 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the most GLP-1-friendly order at Popeyes?
The Blackened Tenders, which are marinated and grilled rather than battered and fried. A 3-piece is 170 calories for 28 g of protein and just 2 g of carbs, and a 5-piece is 280 calories for 47 g of protein. Keep the dipping sauces on the side, since the creamy ones are calorie-dense.
How much better are the blackened tenders than the regular ones?
A lot. Popeyes' classic tenders are battered and fried, so a 3-piece is 390 calories with 25 g of carbs and 1,700 mg of sodium. The grilled Blackened Tenders are 170 calories, 2 g of carbs, and 28 g of protein for the same 3 pieces. Still high protein, less than half the calories and a fraction of the carbs.
If I want the fried chicken, which piece should I pick?
By the numbers a Signature breast delivers the most protein at 52 g, but it is also the heaviest at 620 calories and 1,780 mg of sodium. If you want the fried bird in a smaller package, a leg is 200 calories for 15 g of protein and a wing is 220. The thigh is the fattiest at 34 g of fat, so it is the one to skip.
Is the Popeyes chicken sandwich okay on a GLP-1?
It's 28 g of protein, but even the classic is 700 calories, 42 g of fat, 50 g of carbs, and 1,440 mg of sodium, and the spicy version is the same calories with a touch more sodium. Treat it as an occasional order and skip the fries alongside. For an everyday high-protein pick, the blackened tenders beat it easily.
How high is the sodium at Popeyes?
High across the board. A single leg is 540 mg, a breast is 1,780 mg, 5 fried tenders are 2,840 mg, and a 6-piece Sweet and Spicy bone-in wing hits 3,140 mg, all before any dipping sauce. The 3-piece Blackened Tenders are the lowest real meal at 860 mg. Keep the sauces on the side and lead with the grilled tenders.
Cross-chain picks and head-to-heads, scored the same published way.
