High-Protein Popeyes: Best Orders and Exact Protein
The best high-protein order at Popeyes is the 5-piece Blackened Tenders: 47g of protein for 280 calories, or 17g of protein per 100 calories. Every number on this page comes from Popeyes' own nutrition data, checked October 3, 2026.
Popeyes is a fried chicken chain with one item that changes the math: the blackened tenders, which skip the breading. Three of them list 28g of protein for 170 calories, against 390 calories for three classic tenders. Everything else on the menu is breaded, so it comes down to which pieces and how many.
The 5 best high-protein Popeyes orders
Each total is either one item exactly as Popeyes lists it or two published items added together.
-
3-piece Blackened Tenders
28g protein 170 calories 16g per 100 cal
Order: Blackened Tenders, 3 pieces
Seasoned tenders with no breading, which is why they cost so few calories.
-
5-piece Blackened Tenders
47g protein 280 calories 17g per 100 cal
Order: Blackened Tenders, 5 pieces
The same tenders in a bigger portion.
-
Blackened tenders with mac and cheese
39g protein 450 calories 9g per 100 cal
Order: Blackened Tenders, 3 pieces + Homestyle Mac & Cheese, regular
A full meal where the side adds protein too.
-
3-piece Classic Tenders
35g protein 390 calories 9g per 100 cal
Order: Classic or Spicy Tenders, 3 pieces
If you want them breaded, the tenders still beat every bone-in piece on protein per calorie.
-
Signature Chicken Breast
52g protein 620 calories 8g per 100 cal
Order: Signature Chicken breast, classic or spicy
The most protein in a single piece of chicken on the menu.
Every Popeyes item with real protein, ranked
Signature Chicken pieces, tenders, wings, shrimp, sandwiches, wraps, the sides with any real protein, and breakfast biscuits, from Popeyes’ USA Nutrition Guide.
| Item | Size | Protein | Calories | Protein per 100 cal |
|---|---|---|---|---|
| Classic or Spicy Tenders, 5 pieces | 5 pieces | 58g | 650 | 9g |
| Signature Chicken Breast | 1 piece | 52g | 620 | 8g |
| Blackened Tenders, 5 pieces | 5 pieces | 47g | 280 | 17g |
| Honey BBQ Bone-In Wings, 6 pieces | 6 pieces | 36g | 850 | 4g |
| Sweet & Spicy Bone-In Wings, 6 pieces | 6 pieces | 36g | 870 | 4g |
| Classic or Spicy Tenders, 3 pieces | 3 pieces | 35g | 390 | 9g |
| Classic Bone-In Wings, 6 pieces | 6 pieces | 35g | 640 | 5g |
| Ghost Pepper Bone-In Wings, 6 pieces | 6 pieces | 35g | 650 | 5g |
| Homestyle Mac & Cheese, large | large | 33g | 850 | 4g |
| Cajun Rice, large | large | 31g | 780 | 4g |
| Blackened Tenders, 3 pieces | 3 pieces | 28g | 170 | 16g |
| Classic Chicken Sandwich | 1 sandwich | 28g | 700 | 4g |
| Spicy Chicken Sandwich | 1 sandwich | 28g | 700 | 4g |
| Signature Chicken Thigh | 1 piece | 25g | 490 | 5g |
| Honey Chicken Biscuit | 1 biscuit | 23g | 730 | 3g |
| Egg & Sausage Biscuit 1 | 1 biscuit | 20g | 690 | 3g |
| Classic Tender Blackened Ranch Wrap | 1 wrap | 19g | 430 | 4g |
| Classic Tender Wrap | 1 wrap | 19g | 480 | 4g |
| Spicy Tender Wrap | 1 wrap | 19g | 480 | 4g |
| Red Beans & Rice, large | large | 18g | 640 | 3g |
| Chicken Biscuit 2 | 1 biscuit | 17g | 490 | 3g |
| Signature Chicken Leg | 1 piece | 15g | 200 | 8g |
| Signature Chicken Wing | 1 piece | 14g | 220 | 6g |
| Butterfly Shrimp, 8 pieces | 8 pieces | 14g | 360 | 4g |
| Egg Biscuit 3 | 1 biscuit | 13g | 510 | 3g |
| Sausage Biscuit 4 | 1 biscuit | 13g | 540 | 2g |
| Homestyle Mac & Cheese, regular | regular | 11g | 280 | 4g |
| Cajun Rice, regular | regular | 9g | 230 | 4g |
| Red Beans & Rice, regular | regular | 7g | 260 | 3g |
| Mashed Potatoes with Cajun Gravy, regular | regular | 3g | 110 | 3g |
| Cajun Fries, regular | regular | 3g | 270 | 1g |
- Egg & Sausage Biscuit: Breakfast is not available at all Popeyes locations.
- Chicken Biscuit: Breakfast is not available at all Popeyes locations.
- Egg Biscuit: Breakfast is not available at all Popeyes locations.
- Sausage Biscuit: Breakfast is not available at all Popeyes locations.
Best Popeyes picks by goal
Most protein in food under 400 calories
- Blackened Tenders, 5 pieces: 47g protein, 280 calories (17g per 100 cal)
- Classic or Spicy Tenders, 3 pieces: 35g protein, 390 calories (9g per 100 cal)
- Blackened Tenders, 3 pieces: 28g protein, 170 calories (16g per 100 cal)
Highest protein among food (not drinks) at or under 400 calories.
Best breakfast
- Chicken Biscuit: 17g protein, 490 calories (3g per 100 cal)
- Egg & Sausage Biscuit: 20g protein, 690 calories (3g per 100 cal)
Best protein per calorie among breakfast food with at least 15g of protein.
Easy ways to get more protein per calorie at Popeyes
Most of these switches keep the same chicken and change the breading, which barely moves the protein and cuts a lot of the calories. The last one swaps a side for one that carries more protein.
| Instead of | Order | Protein | Calories |
|---|---|---|---|
| Classic or Spicy Tenders, 3 pieces | Blackened Tenders, 3 pieces | -7g | -220 |
| Classic or Spicy Tenders, 5 pieces | Blackened Tenders, 5 pieces | -11g | -370 |
| Spicy Tender Wrap | Classic Tender Blackened Ranch Wrap | 0g | -50 |
| Cajun Fries, regular | Homestyle Mac & Cheese, regular | +8g | +10 |
Make it at home
My grilled chicken thighs and air fryer chicken thighs cover seasoned chicken without breading, and the grilled shrimp skewers are the shrimp option.
FAQ
How much protein is in Popeyes blackened tenders?
The 3-piece lists 28g of protein for 170 calories, and the 5-piece 47g for 280.
Are blackened or classic tenders better for protein at Popeyes?
The classic tenders have more protein, and far more calories. Three classic or spicy tenders list 35g for 390 calories, against 28g for 170 for three blackened. Per calorie, blackened wins easily.
What has the most protein at Popeyes?
For a single piece of chicken, the Signature Chicken breast, at 52g of protein for 620 calories. For a single order, the 5-piece classic or spicy tenders list 58g for 650.
Which Popeyes side has the most protein?
The large Homestyle Mac & Cheese, at 33g of protein for 850 calories, followed by the large Cajun Rice at 31g. In a regular size, the mac and cheese lists 11g for 280.
How much protein is in the Popeyes chicken sandwich?
The classic and spicy sandwiches both list 28g of protein for 700 calories, less protein than three classic tenders for more calories.
Where these numbers come from
Nutrition checked October 3, 2026 against Popeyes' official nutrition information. Numbers come from Popeyes' USA Nutrition Guide, dated September 2026. Signature Chicken is the same for Classic and Spicy. Kid's meals, sauces, desserts, and drinks aren't included.
More places to eat out
High-Protein Fast Food: The Best Order at 15 Major Chains
The highest-protein orders at 15 major fast food and coffee chains, checked against each chain's own nutrition data in October 2026, with protein per calorie for every pick.
High-Protein Burger King: Best Orders and Exact Protein
The best high-protein Burger King orders, with Whoppers, double cheeseburgers, Royal Crispy Chicken, Chicken Fries, and breakfast ranked by protein per calorie.
High-Protein Panda Express: Best Orders and Exact Protein
The best high-protein Panda Express orders, with every entree, side, and appetizer ranked by protein per calorie from Panda's own nutrition information.