Chicken
Popeyes under 400 calories
68 Popeyes menu items under 400 calories, sorted by protein-per-calorie. Useful when you're eating out on a deficit.
The 68 dishes below are every Popeyes item we track that comes in at or under 400 calories. They're ranked by protein-per-calorie so you can spot the macro-friendly picks fast.
Item
kcal
P
C
F
1 Spicy Tender45% protein per calorie11613g5g5g
3 Spicy Tenders44% protein per calorie34738g15g16g- 2 Spicy Tenders43% protein per calorie23225g10g10g
- 8 Boneless Plain41% protein per calorie30131g16g13g
- 6 Boneless Plain41% protein per calorie22523g12g10g
- 8 Ghost Pepper Boneless40% protein per calorie31031g17g14g
- 4 Boneless Plain / Kids Nuggets40% protein per calorie15015g8g7g
- 6 Ghost Pepper Boneless40% protein per calorie23223g13g10g
- 4 Ghost Pepper Boneless38% protein per calorie15615g9g7g
- 2 Classic Tenders / Kids Tenders36% protein per calorie23621g13g12g
- 3 Classic Tenders35% protein per calorie35531g19g18g
1 Classic Tender34% protein per calorie11810g6g6g- 2 Hot Wings32% protein per calorie20316g7g12g
- 3 Hot Wings31% protein per calorie30524g11g18g
- 8 Buffalo Boneless31% protein per calorie39631g20g22g
- 6 Buffalo Boneless31% protein per calorie29723g15g16g
1 Piece Signature Louisiana Chicken31% protein per calorie36428g15g22g- 4 Buffalo Boneless30% protein per calorie19815g10g11g
- 4 Honey BBQ Boneless29% protein per calorie21816g21g8g
- 6 Honey BBQ Boneless28% protein per calorie32723g32g12g
- 6 Hot Honey Boneless27% protein per calorie34123g40g10g
- 4 Hot Honey Boneless26% protein per calorie22815g27g7g
- Kids Sandwich Plain22% protein per calorie19611g23g6g
- Bacon Roll - Plain22% protein per calorie34619g29g17g
- Classic Savin' Wrap / Kids Wrap22% protein per calorie1669g9g11g
- Spicy Savin' Wrap21% protein per calorie1689g9g11g
- Kids Sandwich ketchup21% protein per calorie20611g25g6g
- Bacon Roll with Heinz Ketchup21% protein per calorie35619g32g17g
- Bacon Roll with HP Sauce21% protein per calorie35819g32g17g
- 4 Garlic Parmesan Boneless21% protein per calorie32117g11g24g
- Bacon Egg and Cheese Muffin21% protein per calorie39921g27g23g
- Bacon Roll with Cajun Ketchup21% protein per calorie36519g33g17g
- Egg and Cheese Muffin20% protein per calorie33317g27g18g
- Egg & Cheese Roll20% protein per calorie31416g30g14g
Mac & Cheese20% protein per calorie25913g28g10g- Kids Sandwich Mayo18% protein per calorie24411g23g11g
- Breakfast Roll with Chicken Breakfast Patty & Heinz Ketchup18% protein per calorie31414g36g13g
- Breakfast Roll with Chicken Breakfast Patty & HP Sauce18% protein per calorie31514g36g13g
- Breakfast Roll with Chicken Breakfast Patty & Cajun Ketchup17% protein per calorie32214g37g14g
- The Chicken Cruncher16% protein per calorie33313g33g16g
- Smoky Beans15% protein per calorie1365g21g4g
- Mini Whipz - Vanilla11% protein per calorie1053g12g5g
- Vanilla Whipz11% protein per calorie1825g21g9g
- English Muffin with Jam11% protein per calorie2647g38g9g
- Mini Whipz - Chocolate10% protein per calorie1243g16g5g
- Mini Whipz - Strawberry10% protein per calorie1253g17g5g
- Chocolate Whipz9% protein per calorie2225g29g9g
- Strawberry Whipz9% protein per calorie2245g31g9g
- Biscuit & Gravy9% protein per calorie2786g37g12g
- Mini Whipz - Biscoff9% protein per calorie1864g20g10g
- Oreo Whipz8% protein per calorie2886g38g12g
- M&Ms Whipz8% protein per calorie2886g38g12g
- Strawberry Cheesecake Whipz8% protein per calorie3036g39g14g
- Mini Whipz - M&Ms8% protein per calorie1573g20g7g
- Mini Whipz - Oreo8% protein per calorie1573g20g7g
- Mini Whipz - Strawberry Cheesecake7% protein per calorie1643g21g7g
- Biscuit & Nutella7% protein per calorie3296g34g18g
- Cajun Hash Brown7% protein per calorie1152g12g6g
- Biscoff Whipz7% protein per calorie3516g37g20g
- Biscuit with Jam7% protein per calorie2975g38g14g
- Biscuit & Honey6% protein per calorie3135g42g14g
- Biscuit & Hot Honey6% protein per calorie3165g42g14g
Small Fries6% protein per calorie2584g33g13g- Cajun Fries Large6% protein per calorie3886g51g19g
- Fries Large5% protein per calorie3705g48g19g
- Fries Reg5% protein per calorie2964g38g15g
- Cajun Fries Reg5% protein per calorie3054g40g15g
Hash Brown4% protein per calorie1061g11g6g
Scan the Popeyes menu in healmeal.
Point at the menu live and healmeal ranks the dishes that fit your remaining macros.
