Popeyes Nutrition Information & Calories (2026)

Where is the official Popeyes nutrition information PDF?

Popeyes publishes its nutrition information as a three-page PDF called the USA Nutrition Guide. The current version is dated January 2026, and you reach it from the Nutrition & Allergens page on popeyes.com.

The guide lists calories, fat, saturated and trans fat, cholesterol, sodium, carbs, fiber, sugar and protein for every standard U.S. menu item. Popeyes says the numbers come from an independent testing company and are based on standard recipes and portion sizes, so a real order can vary a little.

Two gaps are worth knowing about:

• New and limited-time items are often missing. The Honey Chicken Biscuit launched on Sept. 28, 2026, after the guide was printed. Popeyes' online menu lists it at 730 calories and 23 grams of protein.
• Drinks are listed in small sizes only. Combos come with a regular drink, so the soda or tea in your meal will usually carry more calories than the guide shows.

The figures on this page are copied from the January 2026 guide unless we say otherwise. Prices for everything below are on our Popeyes menu page, and combo prices are on our Popeyes family meals guide.

How many calories are in Popeyes Signature Chicken?

A piece of Popeyes Signature Chicken has 200 to 620 calories, depending on the cut. The guide gives the same numbers for classic and spicy, so the heat level does not change the count.

The breast is the big one: 620 calories, but also 52 grams of protein. The thigh has 490 calories and 25 grams of protein. The leg (200 calories, 15 grams) and wing (220 calories, 14 grams) are the light cuts.

Because orders mix pieces, Popeyes does not print one number for a 2-, 3- or 4-piece order. Here is how common mixes add up:

• 2 pieces: a leg and thigh come to 690 calories; a breast and wing come to 840.
• 3 pieces: a leg, thigh and wing come to 910; a breast, leg and wing come to 1,040.
• 4 pieces: one of each cut comes to 1,530 calories and 106 grams of protein.

White meat orders (breasts and wings) land at the top of each range. The table below has every cut.

How many calories are in Popeyes tenders?

Three classic or spicy Popeyes tenders have 390 calories and 35 grams of protein, and five have 650 calories and 58 grams. That works out to about 130 calories per tender, which matches the single classic tender listed with kids meals.

Blackened tenders are seasoned instead of battered, and the difference is large. Three blackened tenders have 170 calories and 28 grams of protein, and five have 280 calories and 47 grams. That is the best protein-per-calorie order in the guide.

The guide stops at five pieces. At about 130 calories each, an 8-piece order of classic tenders works out to roughly 1,040 calories before sauces. Popeyes' online menu shows 1,220 calories for its 8-piece box and 1,840 for the 12-piece, so check the app for the figure tied to the exact order you place.

Dipping sauces add 35 to 130 calories each. Cocktail sauce is the lightest at 35, and Buttermilk Ranch is the heaviest at 130. For more high-protein picks across chains, see our high-protein fast food guide.

How many calories are in a Popeyes combo or meal?

A Popeyes combo usually lands between about 500 and 1,550 calories of food before the drink. A bone-in or tender combo includes the main item, a regular side, a biscuit and a drink. Sandwich combos skip the biscuit.

The biscuit alone is 230 calories, so it is worth counting. The side matters even more. Regular Cajun fries add 270 calories, while regular mashed potatoes with Cajun gravy add just 110.

The second table shows food-only totals with each of those two sides. Then add the drink. The guide's small sizes run 0 calories for diet soda or unsweetened tea, 180 for sweet tea, 240 for Coca-Cola and 270 for Minute Maid lemonade, and a regular combo drink will be larger than that.

For example, a 3-piece tender combo with Cajun fries, a biscuit and a small sweet tea comes to about 1,070 calories. Swap in mashed potatoes and unsweetened tea, and the same meal drops to about 730. Sandwich toppings and combo options are on our Popeyes chicken sandwich page.

Which Popeyes items are lowest in calories or highest in protein?

Blackened tenders win both ways: the 5-piece order has 47 grams of protein for 280 calories. A Signature Chicken breast gives the most protein in one piece, 52 grams, but costs 620 calories and 30 grams of fat.

Other lighter choices from the guide:

• Signature Chicken leg: 200 calories and 15 grams of protein.
• Regular mashed potatoes with Cajun gravy: 110 calories.
• Regular coleslaw: 160 calories, though 10 grams of it is sugar.
• A jalapeño pepper on the side: 5 calories.

The heaviest items are the large sides and sauced wings. Large homestyle mac and cheese has 850 calories, and large Cajun fries have 740. Six Signature Hot bone-in wings reach 1,150 calories, and the same order of Sweet & Spicy bone-in wings carries 3,140 milligrams of sodium. Sodium runs high across the menu: five classic tenders have 2,840 milligrams. Our healthiest fast food orders guide compares Popeyes with other chains.

How many calories are in Popeyes sides, sauces, desserts and drinks?

Regular Popeyes sides run from 110 to 280 calories, and large sides from 310 to 850. The full list is in the table at the top of our Popeyes sides guide, along with prices.

Desserts are small: the Cinnamon Apple Pie has 280 calories, and the Strawberry & Cream Cheese Pie has 300. A buttermilk biscuit has 230 calories, 14 grams of fat and 520 milligrams of sodium.

Small fountain drinks range from 0 calories (Diet Coke, Diet Pepsi, unsweetened tea) to 280 (Mountain Dew). Small Cane Sweeeet tea has 180 calories and 45 grams of sugar.

The guide's sauce list covers nine dipping sauces: Bayou Buffalo (50 calories), BoldBQ (60), Sweet Heat (70), Mardi Gras Mustard (90), Blackened Ranch, Signature Sauce and Wild Honey Mustard (110 each), Buttermilk Ranch (130) and cocktail sauce (35).

What allergens are in Popeyes food?

Popeyes' battered chicken and tenders contain wheat, milk and egg, and the seafood adds shellfish or fish. Popeyes points guests to the Nutrition & Allergens page on popeyes.com for item-by-item allergen details.

Kitchens share fryers and prep space, so cross-contact is possible even when an item does not list an allergen. If you have a serious allergy, ask the restaurant before you order. The nutrition guide itself suggests that people with food allergies or special dietary needs talk with a doctor or dietitian first.